Another meatless Monday. Enjoy!
EASY VEGETARIAN COUSCOUS SALAD
Jolinda Hackett, About.com's Vegetarian Food guide, writes, “Like couscous salads? This one is just about perfect. It's an easy vegetarian and vegan couscous salad recipe with chickpeas and cucumbers in a light lemon Dijon dressing with chopped fresh parsley. Couscous salad is always a good choice to bring to a vegetarian potluck or picnic.”
Ingredients:
2 cups cooked couscous
6 green onions, chopped
2 medium tomatoes, chopped
1 cup cucumber, chopped
1/2 cup chickpeas (garbanzo beans) pre-cooked or canned
1 cup chopped fresh parsley
3/4 cup olive oil
1/2 cup lemon juice
2 cloves garlic, minced
1 tsp Dijon mustard
1 tsp ground coriander
1 tsp salt
dash pepper to taste
Preparation:
Combine the couscous, onions, tomatoes, cucumber chickpeas and parsley in a large bowl. In a separate small bowl, whisk or blend together the remaining ingredients and pour over the couscous, tossing gently to coat.
ITALIAN PASTA SALAD
About.com's Jolinda Hackett writes, “A classic Italian pasta salad recipe with plenty of vegetables. This vegetarian pasta salad recipe is quick and easy to prepare as it uses a pre-made Italian salad dressing.”
Ingredients:
1 1/2 cups shell, bow-tie or corkscrew pasta
2 cups broccoli, chopped
1 cup cauliflower, chopped
1 cup sliced fresh mushrooms
1 6 ounce can artichoke hearts, drained and chopped
1/2 cup chopped onion
1 cup Italian salad dressing
3/4 cup sliced black olives
1 tomato, chopped
1 avocado, chopped
Preparation:
Cook the pasta according to the package directions. Drain and rinse with cold water. Drain well.
In a large salad bowl, combine the pasta, broccoli, cauliflower, mushrooms, artichoke hearts and onion. Toss with the dressing, then cover and chill for 4 hours.
Before serving, toss the salad with the olives, tomato and avocado.
VEGAN PUMPKIN RISOTTO
I think this came from About.com, but I'm not completely sure, since it's been kicking around my email account for more than five years with not note. The person who sent this wrote, “A vegetarian and vegan twist on classic Italian risotto - pumpkin! Why not? Pumpkin adds a sweet and unique flavor perfect for fall, as a vegetarian Thanksgiving entree, or anytime. This Italian risotto recipe is both vegetarian and vegan.”
Ingredients:
1 onion. diced
1 tbsp olive oil
2 cups arborio (risotto) rice
1 cup white wine
4 cups vegetable broth
1 cup canned pumpkin
1 tsp fresh ginger, grated or minced
1 tsp nutmeg
1 tbsp chopped fresh basil
1 tbsp margarine
salt and pepper to taste
Preparation:
Sautee the onion in olive oil over medium heat for three to five minutes, or until soft. Add the rice. Allow to cook, stirring, for a minute or two. Slowly add the wine. Start to add the vegetable broth, 1/2 cup at a time. Allow the moisture to cook off before adding the next 1/2 cup. Stir frequently. Add remaining ingredients, stirring well, and cook for just a few minutes, until heated through.
EASY BAKED BEANS
This comes from the October 2008 issue of Vegetarian Times. It begins, “Baked beans were meant to be doctored up to suit a cook’s taste, so feel free to make these with more or less sugar, a spicier salsa or mustard, and add-ins such as soy sausage or soy hot dogs.” Serves 8.
1 1/2 cups dried red kidney beans
2 medium onions, thinly sliced (3 cups)
1 8-oz. jar medium salsa
1/3 cup dark brown sugar
3 Tbs. yellow mustard
Soak beans in 6 cups water overnight. Drain; reserve soaking liquid.
Coat Dutch oven with cooking spray, and heat over low heat. Add onions, cover, and cook 15 minutes, or until browned. Stir in 1 cup soaking liquid. Simmer 5 minutes, scraping up onion bits stuck to pot.
Stir in remaining ingredients and 5 cups water. Cover, and cook 1 1/2 hours. Uncover; simmer 1 hour more, or until sauce has thickened.
nutritional information per serving: Calories: 166; Protein: 8 g; Total Fat: 0.5 g; Saturated Fat: 0 g; Sodium: 566 mg; Fiber: 9 g; Sugar: 12 g; Vegan; Gluten-Free
TEX-MEX PIZZA
This comes from the July/August 2012 issue of Vegetarian Times, page 66. The recipe starts off, “Serve this pizza with taco fixings such as sour cream, shredded lettuce, chopped tomatoes, and salsa. Choose a jarred prepared salsa on the pizza itself; fresh salsa from the refrigerated case can lead to a soggy crust.” Serves 6.
1 Tbs. canola or grapeseed oil, plus more for brushing grill grate
2 large portobello mushrooms, stems and gills removed
1 ear fresh corn, shucked
1 cup canned refried beans
1 Par-Baked Pizza Crust (follows)
1/3 cup shredded Cheddar cheese
1/3 cup shredded Jack cheese
1 cup prepared salsa
1 avocado, halved and sliced
2 green onions, thinly sliced
Cilantro for garnish, optional
Brush grill grate well with oil, and preheat grill to medium.
Brush mushrooms and corn with 1 Tbs. oil. Grill 4 to 5 minutes, or until pronounced grill marks form, turning occasionally. Cool until easy to handle. Thinly slice mushrooms, and cut kernels off corncob.
Spread beans over crust. Top with cheeses, salsa, mushrooms, corn, avocado, and green onions. Season with salt and pepper, if desired.
Place pizza on grill, close lid, and cook 7 minutes, or until bottom of crust is crisp and has pronounced grill marks. Garnish with cilantro, if using.
nutritional information Per Slice: Calories: 338; Protein: 11 g; Total Fat: 15 g; Saturated Fat: 4 g; Carbohydrates: 43 g; Cholesterol: 12 mg; Sodium: 713 mg; Fiber: 8 g; Sugar: 5 g
PAR-BAKED PIZZA CRUST
Recipe comes from the July/August 2012 issue of Vegetarian Times, page 64 and makes 2 pizza crusts. It starts out, “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.”
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
Showing posts with label meatless Monday. Show all posts
Showing posts with label meatless Monday. Show all posts
Monday, August 24, 2015
Monday, July 27, 2015
Meatless Monday
I'm a little late posting this today (I usually try posting before noon, eastern US time), but not too bad. In the meantime, here are today's vegetarian offerings. Enjoy!
BERRY-APRICOT SALSA
This comes from the July/August 2014 issue of Vegetarian Times. It begins, “Not all salsas have to be savory. Try this sweet concoction as a toppy for yogurt or pancakes, or spoon some into the center of a small melon half or over ice cream for dessert.” Makes 1 1/ 2 cups in 30 minutes or less.
To view this online, click here.
1 cup raspberries, divided
2 Tbs. apricot preserves
1 cup diced fresh apricots, nectarines, or peaches
1 cup fresh blackberries
3 Tbs. chopped candied ginger
Mash 4 raspberries in medium bowl, then stir in apricot preserves to make sauce base.
Add fresh apricots, remaining raspberries, blackberries, and ginger. Toss to coat, being careful to keep berries intact. Season with salt and pepper, if desired.
Let salsa stand 5 to 10 minutes to allow flavors to meld.
nutritional information Per 1/4-cup: Calories: 66; Protein: 1 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 16 g; Cholesterol: 0 mg; Sodium: 5 mg; Fiber: 3 g; Sugar: 9 g; Vegan; Gluten-Free
VEGETARIAN CURRIED CORN SOUP
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “A healthy a delicious recipe for curried corn soup topped with cheddar cheese and filled with flavorful shallots and spices. To make it vegan and lower in fat, simply omit the cheddar cheese, or use a dairy-free vegan cheese substitute.
“This curried corn and cheddar soup recipe is made with bell peppers, shallots, fresh or frozen corn, curry powder, and a bit of soy milk and cheddar cheese, and comes from the Soy Foods Council.
“Be sure to use a gluten-free or homemade vegetable broth, and this corn and cheese soup will be gluten-free too.”
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Yield: 3-4 servings
To view this online, click here.
Ingredients
2 tablespoons vegetable oil
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1/4 cup minced shallots
2 tsp curry powder, or to taste
1/2 tsp salt
3 cups fresh corn or one 16-ounce bag frozen corn, thawed (about 3 cups)
1 cup vegetable stock
1/2 tsp freshly ground pepper, or to taste
3 cups plain soymilk (or another non-dairy milk substitute), divided
1/2 cup shredded cheddar cheese, divided
Preparation
Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the bell peppers; cook, stirring occasionally, until tender, about 4 minutes.
Add the shallots during the last minute; stir until tender but not browned. Add the curry powder and salt; stir for 1 minute.
Stir in the corn, vegetable stock, and pepper. Bring to a boil, reduce the heat to medium; cover and cook until the vegetables are tender, about 5 minutes.
Transfer 2 cups of the corn mixture to a blender or food processor. Add 1 cup of the soymilk. Process until the mixture is nearly smooth.
Pour the puréed mixture into the saucepan; stir in the remaining soymilk. Stir gently over medium heat until the mixture is heated through, about 5 minutes.
Sprinkle each serving with 2 tablespoons cheese.
Nutritional information: CALORIES 326 (47% from fat); Fat 17g (sat 3.9g, mono 5g, poly 7g); Protein 14.9g; Carbohydrate 35.7g; Fiber 6g; Cholesterol 16mg; Iron 1.4mg; Sodium 594mg; Calcium 60mg
SUMMER GUMBO
This comes from the June 2014 issue of Vegetarian Times, page 34. It begins, “Rather than use meat substitutes, we turned to pecans to give this gumbo its 'meaty' heft and a hit of protein. As they cook, the pecans become tender and chewy while lending the sauce a hint of nutty flavor. Feel free to spice things up with extra Cajun seasoning and hot sauce.” Serves 6.
To view this online, click here.
1/4 cup vegetable oil
1/4 cup glutinous rice flour
1 small green bell pepper, diced (1 cup)
1 small onion, diced (1 cup)
1 cup diced celery
2-3 Tbs. Cajun seasoning
2 cups low-sodium vegetable broth
2 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
1 cup raw pecan halves
2 small yellow squash or zucchini, cut into 3/4-inch chunks (1 1/2 cups)
1 1/2 cups halved radishes
6 medium carrots, cut into 1/2-inch lengths (1 1/2 cups)
1 cup frozen cut okra or 1 1/2 cups fresh okra pods, cut 1/2-inch thick
3 cups cooked brown or white rice
6 green onions, thinly sliced (2/3 cup)
Heat oil in large saucepan or Dutch oven over medium heat. Stir in glutinous rice flour until smooth paste forms. Cook 8 to 10 minutes, or until roux is caramel-colored, stirring constantly.
Add bell pepper, onion, and celery, and stir to coat with roux. Stir in 1 cup water and Cajun seasoning, and simmer 1 to 2 minutes, scraping up any stuck-on bits from bottom of pot. Stir in broth, 2 more cups water, tomato paste, and garlic, and season with salt, if desired. Add pecans. Cover, reduce heat to medium-low, and simmer 30 minutes, stirring occasionally.
Add squash, radishes, carrots, and okra. Cover, and simmer 15 to 20 minutes more, or until vegetables are tender and sauce is thick and glistening. Serve gumbo over rice, and sprinkle with green onions.
nutritional information per 1 1/2-cup serving: Calaories: 394; Protein: 7g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 43 mg; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 7 g; Sugar: 7 g; Vegan; Gluten-Free
ALMOND JOY
This yummy recipe comes from the April 2005 issue of Vegetarian Times. While I love most of the recipes I find in Vegetarian Times, some of them really stand out, as far as I'm concerned; this is one of them. It begins, “As delicious as a candy bar, this delicate dessert whips up in an instant. Use prepared chocolate syrup to garnish the cake. If you really want to fancy it up, make your own fudge sauce, and drizzle it on before serving.” Serves 8 in 30 minutes or less.
To view this online, click here.
1 14-oz. premade angel food cake
2 12-oz. pkg. soft silken tofu
4 Tbs. confectioners’ sugar
1 Tbs. almond extract, or to taste
1 8-oz. pkg. almond paste
2 cups sliced almonds, toasted, for garnish
Chocolate syrup, as desired
Tear angel food cake into about 2×4-inch rectangles, and put about half of them into 3-quart serving dish.
Put tofu, sugar, almond extract and almond paste into blender or food processor, and purée until smooth. Pour half mixture over cake pieces, and top with remaining cake. Pour remaining mixture over cake, and garnish with almonds and drizzles of chocolate syrup. Chill, or serve immediately.
nutritional information Per SERVING: Calories: 470; Protein: 15 g; Total Fat: 23 g; Saturated Fat: 2 g; Carbohydrates: 53 g; Sodium: 380 mg; Fiber: 5 g; Sugar: 16 g
GRILLED AMERICAN SANDWICH
This is also from the April 2005 issue of Vegetarian Times. This one begins, “Inspired by the beloved Monte Cristo—a French toast sandwich typically with a savory filling of ham, turkey or chicken and melted cheese—our unusual brunch version merits applause. The addition of strawberry jam may sound odd, but trust us: The effect is delicious.” Serves 4 in 30 minutes or less.
To view this online, click here.
3 large eggs
1/2 cup skim milk
2 tsp. vanilla extract
4 slices whole wheat bread
4 2-oz. slices soy “sausage” roll
4 slices vegan Swiss or cheddar cheese
4 Tbs. strawberry jam
4 or more large strawberries, sliced, for garnish
Sprinkling confectioners’ sugar
Beat together eggs, milk and vanilla in large baking pan. Soak bread in egg mixture 5 minutes, turning several times to ensure even absorption.
Meanwhile, spray 10-inch nonstick skillet with nonstick cooking spray, press “sausage” slices flat to fit circumference of bread and cook in skillet 2 minutes; turn, and brown second side. Remove from skillet, and set aside.
Respray skillet, and cook all bread on one side over medium heat. Turn bread, and layer “sausage” slice, cheese slice and remaining “sausage” slice on inside of cooked sides of 2 slices. Top filling with cooked sides of bread, making a sandwich, with uncooked sides facing out. Brown bottom slices, and, using spatula, turn sandwiches over to brown top slices. Press down on sandwiches with spatula, and when bottoms are golden, turn again and cook 2 minutes more, or until cheese begins to melt.
Put sandwiches on plates, top each with 1 Tbs. strawberry jam and strawberries. Sprinkle with confectioners’ sugar.
nutritional information Per SERVING: Calories: 310; Protein: 20 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 36 g; Cholesterol: 160 mg; Sodium: 680 mg; Fiber: 4 g; Sugar: 20 g
TOMATO-AND-WATERMELON SALAD
This came from Sam Sifton in an emailed newsletter from The New York Times. It begins, “Summer in a bowl: salty and sweet, with a hint of acidity. Makie it with the best tomatoes you can find, a cold watermelon, less dressing than you would think and, if you can find it, Bulgarian feta.” Makes 6 to 8 servings in 15 minutes.
To view this online, click here.
Ingredients
4 to 6 large tomatoes, ideally heirloom varieties, cut into 1 1/4-inch cubes
1 small seedless watermelon, cut into 1 1/4-inch cubes
1 teaspoon kosher salt
1/4 cup extra-virgin olive oil
2 tablespoons sherry vinegar
Kosher salt and freshly ground black pepper to taste
1 cup feta cheese, torn into large crumbles
Preparation
Combine the cubed tomatoes and watermelon in a large, nonreactive bowl and toss gently to combine. Add salt and let stand 5 to 10 minutes while you prepare the dressing.
Whisk together the oil and vinegar and season with salt and pepper to taste.
Add the cheese to the tomatoes and watermelon, then the dressing, and toss gently to combine.
BERRY-APRICOT SALSA
This comes from the July/August 2014 issue of Vegetarian Times. It begins, “Not all salsas have to be savory. Try this sweet concoction as a toppy for yogurt or pancakes, or spoon some into the center of a small melon half or over ice cream for dessert.” Makes 1 1/ 2 cups in 30 minutes or less.
To view this online, click here.
1 cup raspberries, divided
2 Tbs. apricot preserves
1 cup diced fresh apricots, nectarines, or peaches
1 cup fresh blackberries
3 Tbs. chopped candied ginger
Mash 4 raspberries in medium bowl, then stir in apricot preserves to make sauce base.
Add fresh apricots, remaining raspberries, blackberries, and ginger. Toss to coat, being careful to keep berries intact. Season with salt and pepper, if desired.
Let salsa stand 5 to 10 minutes to allow flavors to meld.
nutritional information Per 1/4-cup: Calories: 66; Protein: 1 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 16 g; Cholesterol: 0 mg; Sodium: 5 mg; Fiber: 3 g; Sugar: 9 g; Vegan; Gluten-Free
VEGETARIAN CURRIED CORN SOUP
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “A healthy a delicious recipe for curried corn soup topped with cheddar cheese and filled with flavorful shallots and spices. To make it vegan and lower in fat, simply omit the cheddar cheese, or use a dairy-free vegan cheese substitute.
“This curried corn and cheddar soup recipe is made with bell peppers, shallots, fresh or frozen corn, curry powder, and a bit of soy milk and cheddar cheese, and comes from the Soy Foods Council.
“Be sure to use a gluten-free or homemade vegetable broth, and this corn and cheese soup will be gluten-free too.”
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Yield: 3-4 servings
To view this online, click here.
Ingredients
2 tablespoons vegetable oil
1/2 cup finely chopped green bell pepper
1/2 cup finely chopped red bell pepper
1/4 cup minced shallots
2 tsp curry powder, or to taste
1/2 tsp salt
3 cups fresh corn or one 16-ounce bag frozen corn, thawed (about 3 cups)
1 cup vegetable stock
1/2 tsp freshly ground pepper, or to taste
3 cups plain soymilk (or another non-dairy milk substitute), divided
1/2 cup shredded cheddar cheese, divided
Preparation
Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the bell peppers; cook, stirring occasionally, until tender, about 4 minutes.
Add the shallots during the last minute; stir until tender but not browned. Add the curry powder and salt; stir for 1 minute.
Stir in the corn, vegetable stock, and pepper. Bring to a boil, reduce the heat to medium; cover and cook until the vegetables are tender, about 5 minutes.
Transfer 2 cups of the corn mixture to a blender or food processor. Add 1 cup of the soymilk. Process until the mixture is nearly smooth.
Pour the puréed mixture into the saucepan; stir in the remaining soymilk. Stir gently over medium heat until the mixture is heated through, about 5 minutes.
Sprinkle each serving with 2 tablespoons cheese.
Nutritional information: CALORIES 326 (47% from fat); Fat 17g (sat 3.9g, mono 5g, poly 7g); Protein 14.9g; Carbohydrate 35.7g; Fiber 6g; Cholesterol 16mg; Iron 1.4mg; Sodium 594mg; Calcium 60mg
SUMMER GUMBO
This comes from the June 2014 issue of Vegetarian Times, page 34. It begins, “Rather than use meat substitutes, we turned to pecans to give this gumbo its 'meaty' heft and a hit of protein. As they cook, the pecans become tender and chewy while lending the sauce a hint of nutty flavor. Feel free to spice things up with extra Cajun seasoning and hot sauce.” Serves 6.
To view this online, click here.
1/4 cup vegetable oil
1/4 cup glutinous rice flour
1 small green bell pepper, diced (1 cup)
1 small onion, diced (1 cup)
1 cup diced celery
2-3 Tbs. Cajun seasoning
2 cups low-sodium vegetable broth
2 Tbs. tomato paste
2 cloves garlic, minced (2 tsp.)
1 cup raw pecan halves
2 small yellow squash or zucchini, cut into 3/4-inch chunks (1 1/2 cups)
1 1/2 cups halved radishes
6 medium carrots, cut into 1/2-inch lengths (1 1/2 cups)
1 cup frozen cut okra or 1 1/2 cups fresh okra pods, cut 1/2-inch thick
3 cups cooked brown or white rice
6 green onions, thinly sliced (2/3 cup)
Heat oil in large saucepan or Dutch oven over medium heat. Stir in glutinous rice flour until smooth paste forms. Cook 8 to 10 minutes, or until roux is caramel-colored, stirring constantly.
Add bell pepper, onion, and celery, and stir to coat with roux. Stir in 1 cup water and Cajun seasoning, and simmer 1 to 2 minutes, scraping up any stuck-on bits from bottom of pot. Stir in broth, 2 more cups water, tomato paste, and garlic, and season with salt, if desired. Add pecans. Cover, reduce heat to medium-low, and simmer 30 minutes, stirring occasionally.
Add squash, radishes, carrots, and okra. Cover, and simmer 15 to 20 minutes more, or until vegetables are tender and sauce is thick and glistening. Serve gumbo over rice, and sprinkle with green onions.
nutritional information per 1 1/2-cup serving: Calaories: 394; Protein: 7g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 43 mg; Cholesterol: 0 mg; Sodium: 779 mg; Fiber: 7 g; Sugar: 7 g; Vegan; Gluten-Free
ALMOND JOY
This yummy recipe comes from the April 2005 issue of Vegetarian Times. While I love most of the recipes I find in Vegetarian Times, some of them really stand out, as far as I'm concerned; this is one of them. It begins, “As delicious as a candy bar, this delicate dessert whips up in an instant. Use prepared chocolate syrup to garnish the cake. If you really want to fancy it up, make your own fudge sauce, and drizzle it on before serving.” Serves 8 in 30 minutes or less.
To view this online, click here.
1 14-oz. premade angel food cake
2 12-oz. pkg. soft silken tofu
4 Tbs. confectioners’ sugar
1 Tbs. almond extract, or to taste
1 8-oz. pkg. almond paste
2 cups sliced almonds, toasted, for garnish
Chocolate syrup, as desired
Tear angel food cake into about 2×4-inch rectangles, and put about half of them into 3-quart serving dish.
Put tofu, sugar, almond extract and almond paste into blender or food processor, and purée until smooth. Pour half mixture over cake pieces, and top with remaining cake. Pour remaining mixture over cake, and garnish with almonds and drizzles of chocolate syrup. Chill, or serve immediately.
nutritional information Per SERVING: Calories: 470; Protein: 15 g; Total Fat: 23 g; Saturated Fat: 2 g; Carbohydrates: 53 g; Sodium: 380 mg; Fiber: 5 g; Sugar: 16 g
GRILLED AMERICAN SANDWICH
This is also from the April 2005 issue of Vegetarian Times. This one begins, “Inspired by the beloved Monte Cristo—a French toast sandwich typically with a savory filling of ham, turkey or chicken and melted cheese—our unusual brunch version merits applause. The addition of strawberry jam may sound odd, but trust us: The effect is delicious.” Serves 4 in 30 minutes or less.
To view this online, click here.
3 large eggs
1/2 cup skim milk
2 tsp. vanilla extract
4 slices whole wheat bread
4 2-oz. slices soy “sausage” roll
4 slices vegan Swiss or cheddar cheese
4 Tbs. strawberry jam
4 or more large strawberries, sliced, for garnish
Sprinkling confectioners’ sugar
Beat together eggs, milk and vanilla in large baking pan. Soak bread in egg mixture 5 minutes, turning several times to ensure even absorption.
Meanwhile, spray 10-inch nonstick skillet with nonstick cooking spray, press “sausage” slices flat to fit circumference of bread and cook in skillet 2 minutes; turn, and brown second side. Remove from skillet, and set aside.
Respray skillet, and cook all bread on one side over medium heat. Turn bread, and layer “sausage” slice, cheese slice and remaining “sausage” slice on inside of cooked sides of 2 slices. Top filling with cooked sides of bread, making a sandwich, with uncooked sides facing out. Brown bottom slices, and, using spatula, turn sandwiches over to brown top slices. Press down on sandwiches with spatula, and when bottoms are golden, turn again and cook 2 minutes more, or until cheese begins to melt.
Put sandwiches on plates, top each with 1 Tbs. strawberry jam and strawberries. Sprinkle with confectioners’ sugar.
nutritional information Per SERVING: Calories: 310; Protein: 20 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 36 g; Cholesterol: 160 mg; Sodium: 680 mg; Fiber: 4 g; Sugar: 20 g
TOMATO-AND-WATERMELON SALAD
This came from Sam Sifton in an emailed newsletter from The New York Times. It begins, “Summer in a bowl: salty and sweet, with a hint of acidity. Makie it with the best tomatoes you can find, a cold watermelon, less dressing than you would think and, if you can find it, Bulgarian feta.” Makes 6 to 8 servings in 15 minutes.
To view this online, click here.
Ingredients
4 to 6 large tomatoes, ideally heirloom varieties, cut into 1 1/4-inch cubes
1 small seedless watermelon, cut into 1 1/4-inch cubes
1 teaspoon kosher salt
1/4 cup extra-virgin olive oil
2 tablespoons sherry vinegar
Kosher salt and freshly ground black pepper to taste
1 cup feta cheese, torn into large crumbles
Preparation
Combine the cubed tomatoes and watermelon in a large, nonreactive bowl and toss gently to combine. Add salt and let stand 5 to 10 minutes while you prepare the dressing.
Whisk together the oil and vinegar and season with salt and pepper to taste.
Add the cheese to the tomatoes and watermelon, then the dressing, and toss gently to combine.
Monday, July 20, 2015
Meatless Monday
During the summer, it's nice having something light and refreshing. And since it is Meatless Monday, here are six yummy vegetarian recipes perfect for summer. Enjoy!
STRAWBERRY-WATERMELON ICE POPS
This comes from the June 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.). It begins, “The antioxidant-packed pops pictured on page 33 are a great way to cool down pre- or postrun. Watermelon is rich in lycopene, which protects skin from UV damage.” Makes 8 pops.
To view this and the next recipe (Cherry-Berry Bake), click here.
Ingredients
2 cups sliced strawberries
1 cup cubed watermelon
1/4 cup lime juice plus zest from 1 lime
1 tablespoon honey
Instructions
In a blender combine the strawberries, watermelon, lime juice, zest, and honey. Blend until smooth. Pour into ice pop molds and freeze 3 hours. Makes about 8 pops.
Nutrition Information: Calories per serving: 28; Carbs: 7 g; Fiber: 1 g; Protein: 0 g; Total fat: 0 g; Saturated fat: 0 g; Sodium: 1 mg
BERRY-CHERRY BAKE
This is also from the 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.), and begins, “Berries and cherries contain fiber and anthocyanins, which reduce inflammation.” Serves 6.
Ingredients
2 cups blackberries
2 cups pitted cherries
Juice from 1/2 lemon, plus 1 teaspoon zest
3 tablespoons honey
2 tablespoons cornstarch
1 unbaked piecrust
Vanilla Greek yogurt
Instructions
Preheat the oven to 350°F. In a bowl, stir together the blackberries, cherries, lemon juice, zest, honey, and cornstarch.
Pour into a 9" x 9" baking dish. Top with the crust, tucking the edges over the fruit. Sprinkle with cinnamon. Bake for 1 hour, or until the crust is golden and the fruit is bubbly. Serve with a dollop of yogurt.
Nutrition Information: Calories per serving: 171; Carbs: 27 g; Fiber: 2 g; Protein: 3 g; Total fat: 7 g; Saturated fat: 3 g; Sodium: 130 mg
GREEN BEAN SALAD WITH FETA AND WALNUTS
This is from the July/August 2015 issue of Vegetarian Times, page 58. It begins, “Crisp-tender green beans add body to this Greek-style salad.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 lb. green beans, trimmed (4 cups)
1/2 small head romaine lettuce, halved and thinly sliced (2 cups)
1 small red onion, halved and thinly sliced (1 cup)
1 cup crumbled feta cheese
1/2 cup halved cherry tomatoes
1/4 cup chopped walnuts
Dressing
1 tsp. dried oregano
2 tsp. red wine vinegar
1 clove garlic, minced (1 tsp.)
1 Tbs. olive oil
1 Tbs. vegetable oil
To make Salad: Cook green beans in large pot of boiling salted water 4 minutes. Drain, rinse under cold water, and drain again. Pat dry.
To make Dressing: Rub oregano between fingers to crumble and release aromatic oils, and place in small bowl. Whisk in vinegar and garlic. Whisk in olive oil and vegetable oil, and season with salt and pepper, if desired.
Toss green beans, lettuce, and onion together with Dressing in large bowl. Fold in feta, tomatoes, and walnuts.
nutritional information Per 1-cup serving: Calories: 173; Protein: 6 g; Total Fat: 13 g; Saturated Fat: 5 g; Carbohydrates: 9 g; Cholesterol: 22 mg; Sodium: 236 mg; Fiber: 3 g; Sugar: 5 g; Gluten-Free
DEEP SOUTH SLAW
This is from the February 2009 issue of Vegetarian Times, page 60. It begins, “The key to perfect coleslaw is a creamy base, a hint of sweetness, a touch of tangy vinegar, and, in the case of Cajun versions, a little kick from hot sauce or cayenne pepper.” Serves 8 in 30 minutes or less.
To view this online, click here.
2 medium carrots, grated
10 oz. green cabbage, thinly sliced (4 cups)
1 medium red bell pepper, thinly sliced (1 cup)
3 Tbs. vegan mayonnaise
2 Tbs. whole-grain mustard
1 Tbs. cider vinegar
1 Tbs. sugar
1/2 tsp. salt
1/4 tsp. cayenne pepper
1/2 cup parsley, chopped
Combine cabbage, carrots, and bell pepper in large bowl. Whisk together mayonnaise, mustard, cider vinegar, sugar, salt, and cayenne pepper in small bowl. Pour mayonnaise mixture over cabbage mixture, and toss to coat. Chill well. Sprinkle with parsley before serving.
nutritional information Per 1/2-cup serving: Calories: 50; Protein: 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 7 g; Cholesterol: 0 mg; Sodium: 299 mg; Fiber: 2 g; Sugar: 3 g; Vegan; Gluten-Free
SOUTHWESTERN SALAD WITH AVOCADO-LIME DRESSING
This is from the May/June 2010 issue of Vegetarian Times, page 56. It begins, “Sweet romaine, grape tomatoes,and corn, plus tender pinto beans and crunchy corn chips make a truly satisfying salad.” Serves 8 in 30 minutes or less.
To view this online, click here.
2 cups chopped romaine lettuce
1 1/2 cups cooked pinto beans or 1 15-oz. can pinto beans, rinsed and drained
1 cup grape tomatoes, chopped
1/2 cup fresh or frozen corn kernels
1/4 cup chopped green onions
1/4 cup chopped cilantro
1 ripe avocado
3/4 cup prepared (not chunky) salsa
1/2 cup low-fat sour cream
3 Tbs. lime juice
4 drops Tabasco sauce, optional
1/3 cup crushed corn tortilla chips (about 20 chips), optional
Combine lettuce, beans, tomatoes, and corn in clear glass bowl. Sprinkle green onions and cilantro on top.
Mash avocado in separate bowl, and whisk in salsa, sour cream, and lime juice. Season with hot sauce (if using), and salt and pepper, if desired. Pour dressing over salad, toss well, and top with crushed corn chips (if using).
nutritional information Per 1/2-cup serving: Calories: 115; Protein: 4 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 16 g; Cholesterol: 3 mg; Sodium: 196 mg; Fiber: 5 g; Sugar: 3 g; Gluten-Free
VEGETARIAN PASTA FAGIOLE WITH ORZO
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “A full vegetarian meal of orzo pasta, beans and tomatoes, pasta fagiole with orzo is nutritious, healthy, filling, and yet familiar enough that kids will love it. Omit the cheese to make it vegan.” (Recipe courtesy of Bush's® Beans.
To view this online, click here.
Ingredients
3 tbsp olive oil
1 medium onion, chopped
4 cloves garlic, chopped
1 jalapeno, minced
1 14.5 ounce can stewed tomatoes
2 15.5 ounce cans cannellini beans, drained and rinsed
6 cups vegetable broth
1 8 ounce box orzo
1/4 cup chopped fresh Italian parsley
salt and freshly ground black pepper
grated Parmesan cheese (optional)
Preparation
Heat large sautee pan over medium heat. Add olive oil, onion, garlic and jalapeno to pan. Cook until onion is soft but not browned, 4-5 minutes.
Coarsely puree tomatoes in food processor or with potato masher. Stir tomatoes, cannellini beans and broth into onion mixture.
Bring to a boil over high heat, stirring periodically. Add pasta and return to a boil over high heat. Reduce to simmer, stirring periodically, 8-10 minutes or until pasta is tender but still firm.
Add parsley and salt and pepper, to taste.
STRAWBERRY-WATERMELON ICE POPS
This comes from the June 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.). It begins, “The antioxidant-packed pops pictured on page 33 are a great way to cool down pre- or postrun. Watermelon is rich in lycopene, which protects skin from UV damage.” Makes 8 pops.
To view this and the next recipe (Cherry-Berry Bake), click here.
Ingredients
2 cups sliced strawberries
1 cup cubed watermelon
1/4 cup lime juice plus zest from 1 lime
1 tablespoon honey
Instructions
In a blender combine the strawberries, watermelon, lime juice, zest, and honey. Blend until smooth. Pour into ice pop molds and freeze 3 hours. Makes about 8 pops.
Nutrition Information: Calories per serving: 28; Carbs: 7 g; Fiber: 1 g; Protein: 0 g; Total fat: 0 g; Saturated fat: 0 g; Sodium: 1 mg
BERRY-CHERRY BAKE
This is also from the 2015 issue of Runner's World, page 52 (“Fridge Wisdom,” by Liz Applegate, PH.D.), and begins, “Berries and cherries contain fiber and anthocyanins, which reduce inflammation.” Serves 6.
Ingredients
2 cups blackberries
2 cups pitted cherries
Juice from 1/2 lemon, plus 1 teaspoon zest
3 tablespoons honey
2 tablespoons cornstarch
1 unbaked piecrust
Vanilla Greek yogurt
Instructions
Preheat the oven to 350°F. In a bowl, stir together the blackberries, cherries, lemon juice, zest, honey, and cornstarch.
Pour into a 9" x 9" baking dish. Top with the crust, tucking the edges over the fruit. Sprinkle with cinnamon. Bake for 1 hour, or until the crust is golden and the fruit is bubbly. Serve with a dollop of yogurt.
Nutrition Information: Calories per serving: 171; Carbs: 27 g; Fiber: 2 g; Protein: 3 g; Total fat: 7 g; Saturated fat: 3 g; Sodium: 130 mg
GREEN BEAN SALAD WITH FETA AND WALNUTS
This is from the July/August 2015 issue of Vegetarian Times, page 58. It begins, “Crisp-tender green beans add body to this Greek-style salad.” Serves 6 in 30 minutes or less.
To view this online, click here.
1 lb. green beans, trimmed (4 cups)
1/2 small head romaine lettuce, halved and thinly sliced (2 cups)
1 small red onion, halved and thinly sliced (1 cup)
1 cup crumbled feta cheese
1/2 cup halved cherry tomatoes
1/4 cup chopped walnuts
Dressing
1 tsp. dried oregano
2 tsp. red wine vinegar
1 clove garlic, minced (1 tsp.)
1 Tbs. olive oil
1 Tbs. vegetable oil
To make Salad: Cook green beans in large pot of boiling salted water 4 minutes. Drain, rinse under cold water, and drain again. Pat dry.
To make Dressing: Rub oregano between fingers to crumble and release aromatic oils, and place in small bowl. Whisk in vinegar and garlic. Whisk in olive oil and vegetable oil, and season with salt and pepper, if desired.
Toss green beans, lettuce, and onion together with Dressing in large bowl. Fold in feta, tomatoes, and walnuts.
nutritional information Per 1-cup serving: Calories: 173; Protein: 6 g; Total Fat: 13 g; Saturated Fat: 5 g; Carbohydrates: 9 g; Cholesterol: 22 mg; Sodium: 236 mg; Fiber: 3 g; Sugar: 5 g; Gluten-Free
DEEP SOUTH SLAW
This is from the February 2009 issue of Vegetarian Times, page 60. It begins, “The key to perfect coleslaw is a creamy base, a hint of sweetness, a touch of tangy vinegar, and, in the case of Cajun versions, a little kick from hot sauce or cayenne pepper.” Serves 8 in 30 minutes or less.
To view this online, click here.
2 medium carrots, grated
10 oz. green cabbage, thinly sliced (4 cups)
1 medium red bell pepper, thinly sliced (1 cup)
3 Tbs. vegan mayonnaise
2 Tbs. whole-grain mustard
1 Tbs. cider vinegar
1 Tbs. sugar
1/2 tsp. salt
1/4 tsp. cayenne pepper
1/2 cup parsley, chopped
Combine cabbage, carrots, and bell pepper in large bowl. Whisk together mayonnaise, mustard, cider vinegar, sugar, salt, and cayenne pepper in small bowl. Pour mayonnaise mixture over cabbage mixture, and toss to coat. Chill well. Sprinkle with parsley before serving.
nutritional information Per 1/2-cup serving: Calories: 50; Protein: 1 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 7 g; Cholesterol: 0 mg; Sodium: 299 mg; Fiber: 2 g; Sugar: 3 g; Vegan; Gluten-Free
SOUTHWESTERN SALAD WITH AVOCADO-LIME DRESSING
This is from the May/June 2010 issue of Vegetarian Times, page 56. It begins, “Sweet romaine, grape tomatoes,and corn, plus tender pinto beans and crunchy corn chips make a truly satisfying salad.” Serves 8 in 30 minutes or less.
To view this online, click here.
2 cups chopped romaine lettuce
1 1/2 cups cooked pinto beans or 1 15-oz. can pinto beans, rinsed and drained
1 cup grape tomatoes, chopped
1/2 cup fresh or frozen corn kernels
1/4 cup chopped green onions
1/4 cup chopped cilantro
1 ripe avocado
3/4 cup prepared (not chunky) salsa
1/2 cup low-fat sour cream
3 Tbs. lime juice
4 drops Tabasco sauce, optional
1/3 cup crushed corn tortilla chips (about 20 chips), optional
Combine lettuce, beans, tomatoes, and corn in clear glass bowl. Sprinkle green onions and cilantro on top.
Mash avocado in separate bowl, and whisk in salsa, sour cream, and lime juice. Season with hot sauce (if using), and salt and pepper, if desired. Pour dressing over salad, toss well, and top with crushed corn chips (if using).
nutritional information Per 1/2-cup serving: Calories: 115; Protein: 4 g; Total Fat: 4 g; Saturated Fat: 1 g; Carbohydrates: 16 g; Cholesterol: 3 mg; Sodium: 196 mg; Fiber: 5 g; Sugar: 3 g; Gluten-Free
VEGETARIAN PASTA FAGIOLE WITH ORZO
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, “A full vegetarian meal of orzo pasta, beans and tomatoes, pasta fagiole with orzo is nutritious, healthy, filling, and yet familiar enough that kids will love it. Omit the cheese to make it vegan.” (Recipe courtesy of Bush's® Beans.
To view this online, click here.
Ingredients
3 tbsp olive oil
1 medium onion, chopped
4 cloves garlic, chopped
1 jalapeno, minced
1 14.5 ounce can stewed tomatoes
2 15.5 ounce cans cannellini beans, drained and rinsed
6 cups vegetable broth
1 8 ounce box orzo
1/4 cup chopped fresh Italian parsley
salt and freshly ground black pepper
grated Parmesan cheese (optional)
Preparation
Heat large sautee pan over medium heat. Add olive oil, onion, garlic and jalapeno to pan. Cook until onion is soft but not browned, 4-5 minutes.
Coarsely puree tomatoes in food processor or with potato masher. Stir tomatoes, cannellini beans and broth into onion mixture.
Bring to a boil over high heat, stirring periodically. Add pasta and return to a boil over high heat. Reduce to simmer, stirring periodically, 8-10 minutes or until pasta is tender but still firm.
Add parsley and salt and pepper, to taste.
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
Monday, May 4, 2015
Meatless Monday
It's Monday, which, of course, means meatless! Enjoy!
CHICKPEA TACOS
This is from the March 2008 issue of Vegetarian Times, page 36. It starts off, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
GRILLED EGGPLANT INVOLTINI
This is from the March 2012 issue of Vegetarian Times, page 52. It begins, “Grilled eggplant slices have a cutlet texture that’s sturdy enough to stand up to sauces, toppings, and fillings. Here, they are rolled around a tomato-and-olive filling for a veg version of a classic Italian beef recipe.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 large eggplant, 1 peeled and diced (3 cups), 1 cut into 8 slices, divided
3 tomatoes, halved and seeded
1 medium onion, diced (1 1/2 cups)
6 Tbs. olive oil, divided
4 cloves garlic, minced (4 tsp.)
1/4 cup oil-packed sun-dried tomatoes, drained
1/4 cup chopped basil leaves, plus more for garnish
1/4 cup kalamata olives
3 Tbs. capers, drained
2 Tbs. chopped parsley
2 Tbs. nutritional yeast
2 cups prepared tomato sauce
Preheat oven to 375°F. Toss together diced eggplant, tomatoes, onion, 3 Tbs. olive oil, and garlic in bowl. Season with salt and pepper, if desired. Spread on baking sheet, and roast 25 minutes, or until vegetables are browned and tender. Transfer to food processor, and add sun-dried tomatoes, basil, olives, capers, parsley, and nutritional yeast; process until chunky-smooth. Season with salt and pepper, if desired.
Heat remaining 3 Tbs. oil in grill pan over medium-high heat. Cook eggplant slices on grill pan 3 minutes per side, or until tender. Cool.
Coat 13- x 9-inch baking dish with cooking spray. Spoon 1/4 cup roasted vegetables onto edge of each grilled eggplant slice. Roll eggplant slices into logs, and place seam-side-down in prepared baking dish. Spoon tomato sauce over eggplant rolls in dish. Bake 10 minutes, or until tomato sauce is hot and bubbly. Garnish with basil leaves.
nutritional information Per 2 rolls: Calories: 380; Protein: 9 g; Total Fat: 25 g; Saturated Fat: 3 g; Carbohydrates: 39 g; Cholesterol: 0 mg; Sodium: 990 mg; Fiber: 16 g; Sugar: 17 g; Vegan; Gluten-Free
THE ULTIMATE VT CARROT CAKE
This is from the May/June 2006 issue of Vegetartian Times, page 76. It starts off, “A surprise ingredient—puréed baby food—gives this supermoist cake amazing flavor. Recipe by Fiona Kennedy.” Serves 16.
To view this online, click here.
Carrot Cake
2 cups plus 2 Tbs. all-purpose flour
2 tsp. baking powder
1 1/2 tsp. baking soda
1 tsp. salt
2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. ground cardamom
1 cup vegetable oil
1 cup packed light brown sugar
1 cup sugar
4 oz. carrot baby food
1 Tbs. finely grated fresh ginger
1 tsp. vanilla extract
4 large eggs
3 cups coarsely grated carrots (can be shredded in food processor), from about 6 carrots
1 20-oz. can crushed pineapple, well drained
1 1/2 cups crushed walnuts
Frosting
1 1/4 cup whipping cream
8 oz. reduced-fat cream cheese, softened
2 1/2 tsp. lemon juice
1 tsp. vanilla extract
1/4 tsp. salt
1 cup crushed walnuts, optional
Preheat oven to 350°F. Butter 2 8-inch round cake pans and line bottoms with parchment or wax paper. Butter paper, and dust with flour.
To make Carrot Cake: Sift together flour, baking powder, baking soda, salt, cinnamon, nutmeg, and cardamom. Beat oil, both sugars, baby food, ginger, and vanilla extract until smooth, about 2 minutes. Add eggs one at a time, beating after each. Add flour mixture in two additions. Add carrots, pineapple, and nuts; beat just until blended. Divide batter between cake pans and bake 50 minutes, or until toothpick inserted into centers comes out clean. Cool cakes in pans on rack 10 minutes. Cut around edges to loosen using small knife. Invert cakes onto rack, remove paper, and cool completely.
To make Frosting: Beat cream until soft peaks form; set aside. Combine cream cheese, sugar, lemon juice, vanilla, and salt; beat until smooth and creamy, 3 to 5 minutes. Fold in whipped cream in 3 additions. Refrigerate.
To assemble: Up to 4 hours before serving, place one layer on cake platter. Spread 1 cup Frosting over top and cover with second layer. Spread Frosting over top and sides of cake. Sprinkle sides with crushed walnuts, if using.
nutritional information Per Slice: Calories: 560; Protein: 7 g; Total Fat: 34 g; Saturated Fat: 10 g; Carbohydrates: 60 g; Cholesterol: 94 mg; Sodium: 462 mg; Fiber: 2 g; Sugar: 44 g
MIDDLE EASTERN STUFFED CABBAGE ROLLS
From page 60 of the March 2013 issue of Vegetartian Times, this recipe starts, “Crinkly savoy cabbage leaves (which pull apart more easily than white cabbage) are stuffed with a combination of lentils, currants, and olives, then blanketed in a spicy tomato sauce. Serve over rice.” Serves 4.
To view this online, click here.
1 Tbs. olive oil
1 small onion, finely chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
3/4 cup dried French or du Puy green lentils
8 large savoy cabbage leaves, ribs removed
1/3 cup dried currants
1/2 cup pitted Kalamata olives, quartered
3 Tbs. lemon juice, divided
1 15-oz. can low-sodium tomato sauce
2 tsp. ground cumin
1 1/2 tsp. dried marjoram
1/4 tsp. ground allspice
Heat oil in saucepan over medium heat. Add onion, and cook 3 minutes. Add garlic, and cook 30 seconds. Add lentils and 4 cups water. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes, or until tender. Drain.
Bring pot of water to a boil. Blanch cabbage leaves 6 minutes, or until tender. Rinse under cold water, and drain.
Mash half of lentil mixture in bowl. Stir in remaining lentils, currants, olives, and 1 Tbs. lemon juice.
Combine tomato sauce, 1/2 cup water, remaining 2 Tbs. lemon juice, cumin, marjoram, and allspice in bowl. Spray 8-inch square baking dish with cooking spray, then coat bottom with 1/2 cup sauce.
Lay 1 cabbage leaf on work surface. Spoon 1/3 cup lentil mixture in center of leaf, fold sides inward, and roll tightly. Place seam side down in dish. Repeat with remaining leaves and filling. Pour remaining sauce over rolls; cover with foil.
Store/Serve Refrigerate 3 days, or freeze 1 month. If frozen, thaw overnight in refrigerator. To bake: Preheat oven to 375°F. Bake cabbage rolls, covered, 1 hour. Uncover, baste with sauce, bake 10 minutes more, and serve.
nutritional information Per Serving (2 rolls): Calories: 303; Protein: 12 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 49 g; Cholesterol: 0 mg; Sodium: 632 mg; Fiber: 11 g; Sugar: 18 g; Vegan; Gluten-Free
GRILLED POTATO SALAD WITH BEANS
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "This vegetarian, vegan and gluten-free grilled potato salad is made with thickly sliced and grilled potatoes and onions and white beans in a mustard vinaigrette. You can prepare it either stove-top, on an indoor stove-top grill pan, or outdoors on the barbecue. Recipe and photo courtesy of Bush's Beans." Prep Time: 15 minutes; Cook Time: 20 minutes; Total Time: 35 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients
2 tablespoons olive oil
1 large russet potato, thickly sliced
1 medium onion (red or white), peeled and thickly sliced
1 (15.5 ounce) can cannellini or Great Northern Beans, drained well
1 teaspoon Dijon mustard
1 lemon, juiced
1/2 teaspoon crushed red pepper flakes
salt and pepper, to taste
12-inch x 12-inch piece of heavy duty aluminum foil (for grill version)
Preparation
Directions for the grill:
Turn up the edges of the aluminum foil to form a tray, then set aside.Heat grill to medium.
Brush potato and onion slices with 1 tablespoon of the oil then place them directly on the hot grill. Heat, turning frequently until cooked thoroughly but not charred.
Remove the grilled potatoes and onions. Separate the onion rings; toss with beans, mustard, remaining oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste.
Keep warm in foil tray until serving.
Directions for the stove top grill pan:
Heat a grill pan over medium-high heat. Toss the potato and onion slices with 1 tablespoon of the oil in a medium bowl, then place the potato and onion slices on the grill pan. Cook for 3-4 minutes on each side and return to bowl when finished.
Stir in the beans, mustard, remaining olive oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste.
Serve warm.Directions for the stove top:
Heat half the oil in a 10-inch heavy skillet over medium-high heat.
Add the potato and onion slices in a single layer. Cook about three to four minutes on each side, then reduce the heat to low.Stir in the beans, mustard, remaining olive oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste. Serve your potato salad warm.
Makes four servings as a side dish.
Nutritional information, per serving: Calories: 202; Total Fat 7g; Sodium 386mg; Dietary Fiber 7g; Protein 7g; Sugars 2g; Cholesterol 0mg
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
CHICKPEA TACOS
This is from the March 2008 issue of Vegetarian Times, page 36. It starts off, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
GRILLED EGGPLANT INVOLTINI
This is from the March 2012 issue of Vegetarian Times, page 52. It begins, “Grilled eggplant slices have a cutlet texture that’s sturdy enough to stand up to sauces, toppings, and fillings. Here, they are rolled around a tomato-and-olive filling for a veg version of a classic Italian beef recipe.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 large eggplant, 1 peeled and diced (3 cups), 1 cut into 8 slices, divided
3 tomatoes, halved and seeded
1 medium onion, diced (1 1/2 cups)
6 Tbs. olive oil, divided
4 cloves garlic, minced (4 tsp.)
1/4 cup oil-packed sun-dried tomatoes, drained
1/4 cup chopped basil leaves, plus more for garnish
1/4 cup kalamata olives
3 Tbs. capers, drained
2 Tbs. chopped parsley
2 Tbs. nutritional yeast
2 cups prepared tomato sauce
Preheat oven to 375°F. Toss together diced eggplant, tomatoes, onion, 3 Tbs. olive oil, and garlic in bowl. Season with salt and pepper, if desired. Spread on baking sheet, and roast 25 minutes, or until vegetables are browned and tender. Transfer to food processor, and add sun-dried tomatoes, basil, olives, capers, parsley, and nutritional yeast; process until chunky-smooth. Season with salt and pepper, if desired.
Heat remaining 3 Tbs. oil in grill pan over medium-high heat. Cook eggplant slices on grill pan 3 minutes per side, or until tender. Cool.
Coat 13- x 9-inch baking dish with cooking spray. Spoon 1/4 cup roasted vegetables onto edge of each grilled eggplant slice. Roll eggplant slices into logs, and place seam-side-down in prepared baking dish. Spoon tomato sauce over eggplant rolls in dish. Bake 10 minutes, or until tomato sauce is hot and bubbly. Garnish with basil leaves.
nutritional information Per 2 rolls: Calories: 380; Protein: 9 g; Total Fat: 25 g; Saturated Fat: 3 g; Carbohydrates: 39 g; Cholesterol: 0 mg; Sodium: 990 mg; Fiber: 16 g; Sugar: 17 g; Vegan; Gluten-Free
THE ULTIMATE VT CARROT CAKE
This is from the May/June 2006 issue of Vegetartian Times, page 76. It starts off, “A surprise ingredient—puréed baby food—gives this supermoist cake amazing flavor. Recipe by Fiona Kennedy.” Serves 16.
To view this online, click here.
Carrot Cake
2 cups plus 2 Tbs. all-purpose flour
2 tsp. baking powder
1 1/2 tsp. baking soda
1 tsp. salt
2 tsp. ground cinnamon
1/2 tsp. ground nutmeg
1/2 tsp. ground cardamom
1 cup vegetable oil
1 cup packed light brown sugar
1 cup sugar
4 oz. carrot baby food
1 Tbs. finely grated fresh ginger
1 tsp. vanilla extract
4 large eggs
3 cups coarsely grated carrots (can be shredded in food processor), from about 6 carrots
1 20-oz. can crushed pineapple, well drained
1 1/2 cups crushed walnuts
Frosting
1 1/4 cup whipping cream
8 oz. reduced-fat cream cheese, softened
2 1/2 tsp. lemon juice
1 tsp. vanilla extract
1/4 tsp. salt
1 cup crushed walnuts, optional
Preheat oven to 350°F. Butter 2 8-inch round cake pans and line bottoms with parchment or wax paper. Butter paper, and dust with flour.
To make Carrot Cake: Sift together flour, baking powder, baking soda, salt, cinnamon, nutmeg, and cardamom. Beat oil, both sugars, baby food, ginger, and vanilla extract until smooth, about 2 minutes. Add eggs one at a time, beating after each. Add flour mixture in two additions. Add carrots, pineapple, and nuts; beat just until blended. Divide batter between cake pans and bake 50 minutes, or until toothpick inserted into centers comes out clean. Cool cakes in pans on rack 10 minutes. Cut around edges to loosen using small knife. Invert cakes onto rack, remove paper, and cool completely.
To make Frosting: Beat cream until soft peaks form; set aside. Combine cream cheese, sugar, lemon juice, vanilla, and salt; beat until smooth and creamy, 3 to 5 minutes. Fold in whipped cream in 3 additions. Refrigerate.
To assemble: Up to 4 hours before serving, place one layer on cake platter. Spread 1 cup Frosting over top and cover with second layer. Spread Frosting over top and sides of cake. Sprinkle sides with crushed walnuts, if using.
nutritional information Per Slice: Calories: 560; Protein: 7 g; Total Fat: 34 g; Saturated Fat: 10 g; Carbohydrates: 60 g; Cholesterol: 94 mg; Sodium: 462 mg; Fiber: 2 g; Sugar: 44 g
MIDDLE EASTERN STUFFED CABBAGE ROLLS
From page 60 of the March 2013 issue of Vegetartian Times, this recipe starts, “Crinkly savoy cabbage leaves (which pull apart more easily than white cabbage) are stuffed with a combination of lentils, currants, and olives, then blanketed in a spicy tomato sauce. Serve over rice.” Serves 4.
To view this online, click here.
1 Tbs. olive oil
1 small onion, finely chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
3/4 cup dried French or du Puy green lentils
8 large savoy cabbage leaves, ribs removed
1/3 cup dried currants
1/2 cup pitted Kalamata olives, quartered
3 Tbs. lemon juice, divided
1 15-oz. can low-sodium tomato sauce
2 tsp. ground cumin
1 1/2 tsp. dried marjoram
1/4 tsp. ground allspice
Heat oil in saucepan over medium heat. Add onion, and cook 3 minutes. Add garlic, and cook 30 seconds. Add lentils and 4 cups water. Bring to a boil, reduce heat to medium-low, and simmer 15 minutes, or until tender. Drain.
Bring pot of water to a boil. Blanch cabbage leaves 6 minutes, or until tender. Rinse under cold water, and drain.
Mash half of lentil mixture in bowl. Stir in remaining lentils, currants, olives, and 1 Tbs. lemon juice.
Combine tomato sauce, 1/2 cup water, remaining 2 Tbs. lemon juice, cumin, marjoram, and allspice in bowl. Spray 8-inch square baking dish with cooking spray, then coat bottom with 1/2 cup sauce.
Lay 1 cabbage leaf on work surface. Spoon 1/3 cup lentil mixture in center of leaf, fold sides inward, and roll tightly. Place seam side down in dish. Repeat with remaining leaves and filling. Pour remaining sauce over rolls; cover with foil.
Store/Serve Refrigerate 3 days, or freeze 1 month. If frozen, thaw overnight in refrigerator. To bake: Preheat oven to 375°F. Bake cabbage rolls, covered, 1 hour. Uncover, baste with sauce, bake 10 minutes more, and serve.
nutritional information Per Serving (2 rolls): Calories: 303; Protein: 12 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 49 g; Cholesterol: 0 mg; Sodium: 632 mg; Fiber: 11 g; Sugar: 18 g; Vegan; Gluten-Free
GRILLED POTATO SALAD WITH BEANS
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. She writes, "This vegetarian, vegan and gluten-free grilled potato salad is made with thickly sliced and grilled potatoes and onions and white beans in a mustard vinaigrette. You can prepare it either stove-top, on an indoor stove-top grill pan, or outdoors on the barbecue. Recipe and photo courtesy of Bush's Beans." Prep Time: 15 minutes; Cook Time: 20 minutes; Total Time: 35 minutes; Yield: 4 servings.
To view this online, click here.
Ingredients
2 tablespoons olive oil
1 large russet potato, thickly sliced
1 medium onion (red or white), peeled and thickly sliced
1 (15.5 ounce) can cannellini or Great Northern Beans, drained well
1 teaspoon Dijon mustard
1 lemon, juiced
1/2 teaspoon crushed red pepper flakes
salt and pepper, to taste
12-inch x 12-inch piece of heavy duty aluminum foil (for grill version)
Preparation
Directions for the grill:
Turn up the edges of the aluminum foil to form a tray, then set aside.Heat grill to medium.
Brush potato and onion slices with 1 tablespoon of the oil then place them directly on the hot grill. Heat, turning frequently until cooked thoroughly but not charred.
Remove the grilled potatoes and onions. Separate the onion rings; toss with beans, mustard, remaining oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste.
Keep warm in foil tray until serving.
Directions for the stove top grill pan:
Heat a grill pan over medium-high heat. Toss the potato and onion slices with 1 tablespoon of the oil in a medium bowl, then place the potato and onion slices on the grill pan. Cook for 3-4 minutes on each side and return to bowl when finished.
Stir in the beans, mustard, remaining olive oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste.
Serve warm.Directions for the stove top:
Heat half the oil in a 10-inch heavy skillet over medium-high heat.
Add the potato and onion slices in a single layer. Cook about three to four minutes on each side, then reduce the heat to low.Stir in the beans, mustard, remaining olive oil and lemon juice. Sprinkle with red pepper flakes and season with salt and pepper to taste. Serve your potato salad warm.
Makes four servings as a side dish.
Nutritional information, per serving: Calories: 202; Total Fat 7g; Sodium 386mg; Dietary Fiber 7g; Protein 7g; Sugars 2g; Cholesterol 0mg
MOROCCAN SEVEN-VEGETABLE COUSCOUS
This recipe is from the March 2005 issue of Vegetarian Times The recipe states, “To many Americans, couscous refers to the tiny pearls of semolina we've come to know and love. But in Morocco, it is also the proper name for a time-honored stew, rich with vegetables and the flavors—saffron, cinnamon, turmeric—of North Africa. This is a terrific, relaxed party dish—easy to make, fun to eat and meant for a gathering.” Serves 6.
2 Tbs. unsalted butter
2 Tbs. olive oil
2 large onions, quartered and cut in 1/2-inch slices
2 pinches saffron threads
1 pinch crushed red pepper
1/2 tsp. ground turmeric
1/2 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. coarsely ground black pepper
3 sprigs parsley and 3 sprigs cilantro, tied in a bundle with kitchen string
4 fresh or canned tomatoes, peeled, seeded and quartered
1 qt. vegetable stock
3 cups water
1 turnip, peeled and cut in 1-inch cubes
1/2 lb. carrots, peeled, halved length-wise and cut in 2-inch sticks
3/4 lb. butternut squash, peeled, seeded, and cut in 1 1/2-inch chunks
1 medium-sized zucchini, quartered lengthwise and cut in 2-inch sticks
1 cup raisins
1 14-oz. can chickpeas, rinsed and drained
2 Tbs. granulated sugar
Salt and freshly ground black pepper to taste
2 cups quick-cooking couscous, uncooked
1/2 cup blanched slivered almonds, toasted
Heat butter and olive oil in stockpot over medium heat. Add onions, and cook 15 minutes. Stir in saffron, crushed red pepper, turmeric, cinnamon, ginger and black pepper. Sauté 5 minutes. Add herbs, tomatoes, stock and water. Bring to a boil, reduce heat to low and cook 10 minutes.
Add turnip, carrots and squash. Bring to a boil, and cook 10 minutes. Add zucchini, raisins, chickpeas and sugar. Cook 10 minutes more, or until vegetables are tender. Add salt and pepper.
Cook couscous according to package directions. Mound couscous on large serving platter, and make a well in center. Use slotted spoon to transfer vegetables to well. Ladle stock over entire dish. Sprinkle with toasted almonds. Serve immediately.
nutritional information per serving: Calories: 590; Protein: 17 g; Total Fat: 15 g; Saturated Fat: 3 g; Carbohydrates: 103 g; Cholesterol: 10 mg; Sodium: 460 mg; Fiber: 12 g; Sugar: 30 g
Monday, April 27, 2015
Meatless Monday
It's another meatless Monday, which, of course, means vegetarian food. Many long-time blog readers (for this blog, anyway) may have heard me mention that, as a vegetarian (or mostly so), I have an easier time coming up with meatless meals. Add meat, and it seems too easy to fall into the old ways of "meat-starch-and-veggie" dinner. And while that might be fine once in a while (with, maybe, a veggie burger in place of the meat), it still feels stifling.
Okay, so now that that's out of the way, here are today's recipes. Enjoy!
ROASTED CAULIFLOWER WITH WHITE BEAN SAUCE
This comes from AccentHealth.com, which helps educate patients. Not a bad site to check out. This recipe makes 4 servings
To view this online, click here.
Ingredients
One medium-size cauliflower, cut into three to four, 1-inch-thick whole slices (about 6 ounces per slice), plus remaining florets
4 teaspoons extra virgin olive oil, divided
1 1/2 teaspoons chopped fresh thyme, divided
1 clove garlic, minced
One 15-ounce can cannellini beans, drained and rinsed
3/4 cup marinara sauce
Grated Parmesan cheese, optional
Directions
Line a large baking sheet with parchment paper or aluminum foil.
Preheat oven to 425°F. Place the cauliflower on the baking sheet, and brush the “steaks” and florets with 2 teaspoons of the oil. Sprinkle with a pinch of kosher salt and black pepper. Roast until lightly caramelized and the cauliflower is almost cooked through, about 18 minutes. Gently flip over each “steak” and floret and brush with 1 more teaspoon oil. Sprinkle with 1 teaspoon thyme, a pinch of salt and pepper, and roast until well caramelized and the cauliflower stems are cooked through, 10 to 12 minutes.
Meanwhile, heat the remaining 1 teaspoon oil in a medium-size skillet over medium low heat. Add the garlic, and cook 30 to 60 seconds, stirring frequently, until golden and fragrant. Mix in the beans, marinara sauce, and the remaining 1/2 teaspoon thyme, and cook, stirring frequently, until heated through and bubbly, about 5 minutes.
Top the cauliflower with the beans and serve. Sprinkle with Parmesan cheese as desired.
Nutrition Information per Serving: 190 calories, 5g fat (1g saturated), 330mg sodium, 28g carbohydrate, 12g fiber, 10g protein, 120% vitamin C, 10% calcium, 15% iron
WILD RICE SALAD
This is also from AccentHealth.com, and makes 8 servings. The recipe states, "One cup of my nutty, crunchy salad has a day’s worth of vitamin C, and it’s also loaded with vitamin A." It can be viewed online by clicking here.
Ingredients
1 cup wild rice
1/2 bunch kale, washed, stemmed, leaves removed and cut into thin ribbons (about 2 1/2 packed cups)
1 orange bell pepper, cut into 1/4-inch dice
3 green onions, thinly sliced (white and light green parts only)
1/2 cup chopped fresh parsley
1/2 cup roughly chopped toasted pecans
1/2 cup dried cranberries
1 celery stalk, trimmed and thinly sliced
1/4 cup extra virgin olive oil
1/4 cup lemon juice
1 teaspoon minced garlic
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
Crumbled feta cheese, optional
Directions
Cook the wild rice according to package directions. When done, drain, place in a large bowl, and stir occasionally until the rice is cooled.
When cool, stir in the kale, bell pepper, green onions, parsley, pecans, cranberries, and celery. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper until well combined. Stir into the rice mixture.
Season with additional lemon juice, salt, and pepper to taste and refrigerate until ready to eat. Add feta cheese as desired.
Nutrition Information per Serving (1 cup): 150 calories, 12g fat (1.5g saturated), 90mg sodium, 12g carbohydrates, 2g fiber, 2g protein, 60% vitamin A, 100% vitamin C
GRILLED SALAD PIZZA
This is from the October 2008 issue of Vegetarian Times. It starts off, "The oven broiler "grills" greens to wilt them into a crisp-tender topping." Makes 1 12-inch pizza.
To view this online, click here.
2 Tbs. balsamic vinegar
2 tsp. honey
1 tsp. Dijon mustard
1 small clove garlic, minced (1/2 tsp.)
3 Tbs. olive oil
1 recipe Chewy Pizza Dough (click here for dough recipe)
3 Tbs. grated Parmesan cheese
1 cup arugula
1 cup sliced romaine lettuce
1 head red endive, halved and sliced (1 cup)
1/2 cup thinly sliced fresh fennel
1/4 cup thinly sliced red onion
Shaved Parmesan for garnish, optional
To make Vinaigrette:
Whisk together vinegar, honey, mustard, and garlic. Whisk in oil, and season with salt and pepper, if desired. Let rest 30 minutes.
To make Pizza:
1. Prepare Chewy Pizza Dough, and sprinkle with grated Parmesan. Place pizza on middle rack in oven, and preheat oven to 350°F with pizza in oven. Once oven reaches 350°F, bake 25 minutes, or until bottom is crisp and brown. Remove from oven, and adjust setting to broil.
2. Brush crust with 3 Tbs. Vinaigrette. Toss arugula, lettuce, endive, fennel, and onion with remaining Vinaigrette. Top pizza with arugula mixture, and place under broiler 2 to 3 minutes, or until greens begin to wilt. Serve garnished with Parmesan curls.
nutritional information Per Slice (1/8 pizza):Calories: 254; Protein: 3 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 36 g; Cholesterol: 2 mg; Sodium: 344 mg; Fiber: 3 g; Sugar: 4 g; Gluten-Free
BLACK BEAN AND CHILE POSOLE
This comes from the March 2014 issue of Vegetarian Times, page 69. It starts off, "The garnishes for this hearty Mexican stew make for a fun meal that lets everyone at the table customize their serving according to taste. STORE/SERVE: Ladle cooled posole into two 2-quart containers, and refrigerate three days or freeze up to three months. Thaw, if necessary, then warm in saucepan over medium heat until just beginning to simmer. Serve with garnishes." Serves 8.
To view this online, click here.
Posole
2 4- to 5-inch dried pasilla chiles
2 medium leeks, white and light green parts cut into 2-inch chunks
2 Tbs. olive oil
4 cloves garlic, minced (4 tsp.)
2 tsp. ground cumin
1 tsp. dried oregano
2 15-oz. cans white hominy, rinsed and drained
2 15-oz. cans black beans, rinsed and drained
1 15-oz. can fire-roasted diced tomatoes
Garnishes (optional)
4 cups plain tortilla chips
2 small avocados, diced
2 tomatoes, diced
4 green onions, chopped
2 limes, sliced into wedges
1/2 cup chopped cilantro
hot sauce
To make Posole: Place pasilla chiles in large bowl, and cover with 3 cups boiling water. Let soak 15 minutes, or until softened. Drain chiles, and reserve liquid. Pull open chiles, and gently scrape out and discard seeds. Purée chiles in food processor with 1/4 cup reserved soaking liquid. (Press purée through sieve if bits of skin remain, and discard solids.) Stir chile purée into remaining soaking liquid.
Halve leek chunks, and thinly slice into matchsticks.
Heat oil in large stockpot over medium heat. Add leeks, and sauté 5 to 7 minutes, or until softened. Add garlic, cumin, and oregano, and sauté 1 minute. Add hominy, black beans, tomatoes with juice, chile liquid, and 6 cups water; cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes.
Place Garnishes (if using) in bowls; pass around table when ready to serve.
nutritional information Per 1 1/2-cup serving (without garnishes): Calories: 176; Protein: 6 g; Total Fat: 5 g; Saturated Fat: less than 1 g; Carbohydrates: 32 g; Cholesterol: 0 mg; Sodium: 588 mg; Fiber: 8 g; Sugar: 5 g; Vegan
MEATLESS-BALL SUBS
1 package Meatless Balls (see note)
1 26 oz. Jar spaghetti sauce
4 hoagie rolls
cheese slices
Place spaghetti sauce and meatless balls into a good-sized saucepan. Stir, and cook over medium-low to medium heat, stirring occasionally.
Open hoagie rolls, add cheese, cover with meatless balls and sauce.
Makes 4 meatless ball subs.
Note: I use Veggie Patch Meatless Meatballs, though really, you can use any brand you like. I had used another brand for a number of years, but unfortunately, I can no longer find that particular brand anywhere now. Whatever brand you buy is fine, as well as the jarred spaghetti sauce.
SPAGHETTI SAUCE
This recipe, as well as the Vegetarian Lasagna are from my e-cookbook, Off the Wall Cooking.
28 oz. can tomatoes (note)
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
3 onions, chopped
3 – 5 cloves garlic, crushed
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
2 T honey
1 T vinegar
1 T soy sauce
1/4 – 1/2 lb. grated cheese
Brown onions & garlic in oil. Add tomatoes, sauce & pasted. Stir. Add everything except cheese & stir. Simmer 1 hour. Add cheese & stir until cheese is melted. Serve over hot spaghetti. Better the next day—if any is left!
Note: I usually use crushed tomatoes. If you’d rather use fresh tomatoes, 6-8 large ones may be used (diced, of course) in place of the canned tomatoes, & add an extra can of tomato sauce.
Okay, so now that that's out of the way, here are today's recipes. Enjoy!
ROASTED CAULIFLOWER WITH WHITE BEAN SAUCE
This comes from AccentHealth.com, which helps educate patients. Not a bad site to check out. This recipe makes 4 servings
To view this online, click here.
Ingredients
One medium-size cauliflower, cut into three to four, 1-inch-thick whole slices (about 6 ounces per slice), plus remaining florets
4 teaspoons extra virgin olive oil, divided
1 1/2 teaspoons chopped fresh thyme, divided
1 clove garlic, minced
One 15-ounce can cannellini beans, drained and rinsed
3/4 cup marinara sauce
Grated Parmesan cheese, optional
Directions
Line a large baking sheet with parchment paper or aluminum foil.
Preheat oven to 425°F. Place the cauliflower on the baking sheet, and brush the “steaks” and florets with 2 teaspoons of the oil. Sprinkle with a pinch of kosher salt and black pepper. Roast until lightly caramelized and the cauliflower is almost cooked through, about 18 minutes. Gently flip over each “steak” and floret and brush with 1 more teaspoon oil. Sprinkle with 1 teaspoon thyme, a pinch of salt and pepper, and roast until well caramelized and the cauliflower stems are cooked through, 10 to 12 minutes.
Meanwhile, heat the remaining 1 teaspoon oil in a medium-size skillet over medium low heat. Add the garlic, and cook 30 to 60 seconds, stirring frequently, until golden and fragrant. Mix in the beans, marinara sauce, and the remaining 1/2 teaspoon thyme, and cook, stirring frequently, until heated through and bubbly, about 5 minutes.
Top the cauliflower with the beans and serve. Sprinkle with Parmesan cheese as desired.
Nutrition Information per Serving: 190 calories, 5g fat (1g saturated), 330mg sodium, 28g carbohydrate, 12g fiber, 10g protein, 120% vitamin C, 10% calcium, 15% iron
WILD RICE SALAD
This is also from AccentHealth.com, and makes 8 servings. The recipe states, "One cup of my nutty, crunchy salad has a day’s worth of vitamin C, and it’s also loaded with vitamin A." It can be viewed online by clicking here.
Ingredients
1 cup wild rice
1/2 bunch kale, washed, stemmed, leaves removed and cut into thin ribbons (about 2 1/2 packed cups)
1 orange bell pepper, cut into 1/4-inch dice
3 green onions, thinly sliced (white and light green parts only)
1/2 cup chopped fresh parsley
1/2 cup roughly chopped toasted pecans
1/2 cup dried cranberries
1 celery stalk, trimmed and thinly sliced
1/4 cup extra virgin olive oil
1/4 cup lemon juice
1 teaspoon minced garlic
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
Crumbled feta cheese, optional
Directions
Cook the wild rice according to package directions. When done, drain, place in a large bowl, and stir occasionally until the rice is cooled.
When cool, stir in the kale, bell pepper, green onions, parsley, pecans, cranberries, and celery. In a small bowl, whisk together the olive oil, lemon juice, garlic, salt, and pepper until well combined. Stir into the rice mixture.
Season with additional lemon juice, salt, and pepper to taste and refrigerate until ready to eat. Add feta cheese as desired.
Nutrition Information per Serving (1 cup): 150 calories, 12g fat (1.5g saturated), 90mg sodium, 12g carbohydrates, 2g fiber, 2g protein, 60% vitamin A, 100% vitamin C
GRILLED SALAD PIZZA
This is from the October 2008 issue of Vegetarian Times. It starts off, "The oven broiler "grills" greens to wilt them into a crisp-tender topping." Makes 1 12-inch pizza.
To view this online, click here.
2 Tbs. balsamic vinegar
2 tsp. honey
1 tsp. Dijon mustard
1 small clove garlic, minced (1/2 tsp.)
3 Tbs. olive oil
1 recipe Chewy Pizza Dough (click here for dough recipe)
3 Tbs. grated Parmesan cheese
1 cup arugula
1 cup sliced romaine lettuce
1 head red endive, halved and sliced (1 cup)
1/2 cup thinly sliced fresh fennel
1/4 cup thinly sliced red onion
Shaved Parmesan for garnish, optional
To make Vinaigrette:
Whisk together vinegar, honey, mustard, and garlic. Whisk in oil, and season with salt and pepper, if desired. Let rest 30 minutes.
To make Pizza:
1. Prepare Chewy Pizza Dough, and sprinkle with grated Parmesan. Place pizza on middle rack in oven, and preheat oven to 350°F with pizza in oven. Once oven reaches 350°F, bake 25 minutes, or until bottom is crisp and brown. Remove from oven, and adjust setting to broil.
2. Brush crust with 3 Tbs. Vinaigrette. Toss arugula, lettuce, endive, fennel, and onion with remaining Vinaigrette. Top pizza with arugula mixture, and place under broiler 2 to 3 minutes, or until greens begin to wilt. Serve garnished with Parmesan curls.
nutritional information Per Slice (1/8 pizza):Calories: 254; Protein: 3 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 36 g; Cholesterol: 2 mg; Sodium: 344 mg; Fiber: 3 g; Sugar: 4 g; Gluten-Free
BLACK BEAN AND CHILE POSOLE
This comes from the March 2014 issue of Vegetarian Times, page 69. It starts off, "The garnishes for this hearty Mexican stew make for a fun meal that lets everyone at the table customize their serving according to taste. STORE/SERVE: Ladle cooled posole into two 2-quart containers, and refrigerate three days or freeze up to three months. Thaw, if necessary, then warm in saucepan over medium heat until just beginning to simmer. Serve with garnishes." Serves 8.
To view this online, click here.
Posole
2 4- to 5-inch dried pasilla chiles
2 medium leeks, white and light green parts cut into 2-inch chunks
2 Tbs. olive oil
4 cloves garlic, minced (4 tsp.)
2 tsp. ground cumin
1 tsp. dried oregano
2 15-oz. cans white hominy, rinsed and drained
2 15-oz. cans black beans, rinsed and drained
1 15-oz. can fire-roasted diced tomatoes
Garnishes (optional)
4 cups plain tortilla chips
2 small avocados, diced
2 tomatoes, diced
4 green onions, chopped
2 limes, sliced into wedges
1/2 cup chopped cilantro
hot sauce
To make Posole: Place pasilla chiles in large bowl, and cover with 3 cups boiling water. Let soak 15 minutes, or until softened. Drain chiles, and reserve liquid. Pull open chiles, and gently scrape out and discard seeds. Purée chiles in food processor with 1/4 cup reserved soaking liquid. (Press purée through sieve if bits of skin remain, and discard solids.) Stir chile purée into remaining soaking liquid.
Halve leek chunks, and thinly slice into matchsticks.
Heat oil in large stockpot over medium heat. Add leeks, and sauté 5 to 7 minutes, or until softened. Add garlic, cumin, and oregano, and sauté 1 minute. Add hominy, black beans, tomatoes with juice, chile liquid, and 6 cups water; cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes.
Place Garnishes (if using) in bowls; pass around table when ready to serve.
nutritional information Per 1 1/2-cup serving (without garnishes): Calories: 176; Protein: 6 g; Total Fat: 5 g; Saturated Fat: less than 1 g; Carbohydrates: 32 g; Cholesterol: 0 mg; Sodium: 588 mg; Fiber: 8 g; Sugar: 5 g; Vegan
MEATLESS-BALL SUBS
1 package Meatless Balls (see note)
1 26 oz. Jar spaghetti sauce
4 hoagie rolls
cheese slices
Place spaghetti sauce and meatless balls into a good-sized saucepan. Stir, and cook over medium-low to medium heat, stirring occasionally.
Open hoagie rolls, add cheese, cover with meatless balls and sauce.
Makes 4 meatless ball subs.
Note: I use Veggie Patch Meatless Meatballs, though really, you can use any brand you like. I had used another brand for a number of years, but unfortunately, I can no longer find that particular brand anywhere now. Whatever brand you buy is fine, as well as the jarred spaghetti sauce.
SPAGHETTI SAUCE
This recipe, as well as the Vegetarian Lasagna are from my e-cookbook, Off the Wall Cooking.
28 oz. can tomatoes (note)
2 – 8 oz. cans tomato sauce
2 – 6 oz. cans tomato paste
3 onions, chopped
3 – 5 cloves garlic, crushed
2 T oil
1 T oregano
1 tsp. basil
1 tsp. thyme
1 tsp. dill
1 tsp. anise
2 T honey
1 T vinegar
1 T soy sauce
1/4 – 1/2 lb. grated cheese
Brown onions & garlic in oil. Add tomatoes, sauce & pasted. Stir. Add everything except cheese & stir. Simmer 1 hour. Add cheese & stir until cheese is melted. Serve over hot spaghetti. Better the next day—if any is left!
Note: I usually use crushed tomatoes. If you’d rather use fresh tomatoes, 6-8 large ones may be used (diced, of course) in place of the canned tomatoes, & add an extra can of tomato sauce.
Monday, April 20, 2015
Meatless Monday
For anyone who checked last week and realize that Wednesday and Friday were missing, I apologize; it was one of those unavoidable things. In the meantime, here are some vegetarian recipes to try for Meatless Monday. Enjoy!
GREEN CURRY STIR-FRY WITH CASHEWS
This is from the April/May 2014 issue of Vegetarian Times, page 75. It starts off, “Cashews are a classic in stir-fries. Here, they’re sprinkled over a medley of mushrooms and green beans.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 Tbs. peanut oil
1/2 cup thinly sliced onion
1 12-oz. pkg. sliced mushrooms
1 clove garlic, minced (1 tsp.)
1 tsp. minced fresh ginger
1 lb. green beans, cut into thirds
1/2 cup golden raisins
2 Tbs. light coconut milk
1 1/2 Tbs. green curry paste
1 Tbs. lemon juice
1 Tbs. low-sodium tamari sauce
1/2 cup roasted salted cashews, coarsely chopped
1/4 cup chopped cilantro
Heat oil in large skillet over medium-high heat. Add onion and mushrooms, and season with salt, if desired. Cover, and cook 6 minutes, or until mushrooms begin to brown.
Uncover pan, stir in garlic and ginger, and sauté 2 minutes. Add green beans and raisins, and stir-fry 3 minutes.
Whisk together coconut milk, curry paste, lemon juice, and tamari in small bowl. Add curry mixture to skillet. Reduce heat to medium-low, and simmer 2 minutes, or until sauce has thickened. Garnish with cashews and cilantro.
nutritional information Per 1-cup serving: Calories: 277; Protein: 9 g; Total Fat: 14 g; Saturated Fat: 3 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 483 mg; Fiber: 6 g; Sugar: 19 g; Vegan
BANANA-MAPLE CASHEW PUDDING
Also from the April/May 2014 issue of Vegetarian Times, page 73. It starts off, “Dress up this quick dessert as shown with cashew pieces and caramelized banana slices. To prepare bananas, sprinkle with maple sugar and sauté 2 to 3 minutes over medium-high heat, or until browned and glistening.” Serves 4.
To view this online, click here.
2 bananas, cut into chunks
1 1/2 cups Cashew Cream (recipe follows)
3 Tbs. pure maple syrup
1 Tbs. orange juice
1 pinch salt
Blend all ingredients in blender or food processor until smooth.
nutritional information Per 1/2-cup serving: Calories: 246; Protein: 6 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 42 mg; Fiber: 2 g; Sugar: 19 g; Vegan; Gluten-Free
CASHEW CREAM
From the same page and issue of Vegetarian Times as the Banana-Maple Cashew Pudding. It starts off, “For raw and vegan recipes, cashew cream is the preferred substitute for cheese, cream, and sour cream. Here’s how to make a 3-cup batch, which will keep in the fridge for up to one week.” Makes 3 cups.
To view this online, click here.
2 cups raw cashews
8 cups boiling water
Cover 2 cups raw cashews with 8 cups boiling water in large bowl. Cover with clean kitchen towel, and let stand 6 to 8 hours. Drain cashews, then blend in blender with 1/3 to 1/2 cup cold water 5 minutes, or until smooth and thick, like sour cream.
nutritional information Per 2-Tbs. Serving: Calories: 53; Protein: 2 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 3 g; Cholesterol: 0 mg; Sodium: 2 mg; Fiber: less than 1 g; Sugar: less than 1 g; Vegan; Gluten-Free
JAPANESE CURRY WITH EDAMAME
I can go weeks without posting a recipe with curry in it, and today, there are two. Such is life. This one comes from the March 2012 issue of Vegetarian Times, page 66. Serves 6, and can be found online by clicking here.
1 Tbs. vegetable oil
1 large onion, diced (2 cups)
3 large carrots, cut into 1/2-inch-thick half moons (1 1/2 cups)
2 1/2 Tbs. curry powder, such as S&B
2 cloves garlic, minced (2 tsp.)
3 2/3 cups low-sodium vegetable broth
2 small Yukon gold potatoes, peeled and cubed (2 cups)
1 small apple, peeled and finely grated (1/2 cup)
3 Tbs. ketchup
1 Tbs. vegetarian Worcestershire sauce
1 Tbs. miso paste
1 cup fresh or frozen shelled edamame
Heat oil in large pot over medium heat. Sauté onion 7 to 9 minutes, or until starting to brown. Add carrots, and sauté 5 minutes. Stir in curry powder and garlic, and cook 1 minute, or until fragrant. Add broth, potatoes, apple, ketchup, Worcestershire sauce, and miso; bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until potatoes are tender. Add edamame, and simmer 5 minutes more.
nutritional information Per 1-cup serving: Calories: 179; Protein: 7 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 318 mg; Fiber: 6 g; Sugar: 11 g; Vegan
STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER
From Jolinda Hackett, about.com's Vegetarian food expert. She writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."
Recipe courtesy of Bush's® Beans.
Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings
Ingredients:
2 tablespoons olive oil
1 small red onion, chopped
3 cloves garlic, chopped
1 (16 ounce) can garbanzo beans (chickpeas), drained
1/2 cup cooked orzo
1 lemon, juiced
2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain
salt and pepper
1/2 cup crumbled feta cheese (optional)
Preparation:
Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.
Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.
Serve topped with feta cheese.
Makes four servings.
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
GREEN CURRY STIR-FRY WITH CASHEWS
This is from the April/May 2014 issue of Vegetarian Times, page 75. It starts off, “Cashews are a classic in stir-fries. Here, they’re sprinkled over a medley of mushrooms and green beans.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 Tbs. peanut oil
1/2 cup thinly sliced onion
1 12-oz. pkg. sliced mushrooms
1 clove garlic, minced (1 tsp.)
1 tsp. minced fresh ginger
1 lb. green beans, cut into thirds
1/2 cup golden raisins
2 Tbs. light coconut milk
1 1/2 Tbs. green curry paste
1 Tbs. lemon juice
1 Tbs. low-sodium tamari sauce
1/2 cup roasted salted cashews, coarsely chopped
1/4 cup chopped cilantro
Heat oil in large skillet over medium-high heat. Add onion and mushrooms, and season with salt, if desired. Cover, and cook 6 minutes, or until mushrooms begin to brown.
Uncover pan, stir in garlic and ginger, and sauté 2 minutes. Add green beans and raisins, and stir-fry 3 minutes.
Whisk together coconut milk, curry paste, lemon juice, and tamari in small bowl. Add curry mixture to skillet. Reduce heat to medium-low, and simmer 2 minutes, or until sauce has thickened. Garnish with cashews and cilantro.
nutritional information Per 1-cup serving: Calories: 277; Protein: 9 g; Total Fat: 14 g; Saturated Fat: 3 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 483 mg; Fiber: 6 g; Sugar: 19 g; Vegan
BANANA-MAPLE CASHEW PUDDING
Also from the April/May 2014 issue of Vegetarian Times, page 73. It starts off, “Dress up this quick dessert as shown with cashew pieces and caramelized banana slices. To prepare bananas, sprinkle with maple sugar and sauté 2 to 3 minutes over medium-high heat, or until browned and glistening.” Serves 4.
To view this online, click here.
2 bananas, cut into chunks
1 1/2 cups Cashew Cream (recipe follows)
3 Tbs. pure maple syrup
1 Tbs. orange juice
1 pinch salt
Blend all ingredients in blender or food processor until smooth.
nutritional information Per 1/2-cup serving: Calories: 246; Protein: 6 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 42 mg; Fiber: 2 g; Sugar: 19 g; Vegan; Gluten-Free
CASHEW CREAM
From the same page and issue of Vegetarian Times as the Banana-Maple Cashew Pudding. It starts off, “For raw and vegan recipes, cashew cream is the preferred substitute for cheese, cream, and sour cream. Here’s how to make a 3-cup batch, which will keep in the fridge for up to one week.” Makes 3 cups.
To view this online, click here.
2 cups raw cashews
8 cups boiling water
Cover 2 cups raw cashews with 8 cups boiling water in large bowl. Cover with clean kitchen towel, and let stand 6 to 8 hours. Drain cashews, then blend in blender with 1/3 to 1/2 cup cold water 5 minutes, or until smooth and thick, like sour cream.
nutritional information Per 2-Tbs. Serving: Calories: 53; Protein: 2 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 3 g; Cholesterol: 0 mg; Sodium: 2 mg; Fiber: less than 1 g; Sugar: less than 1 g; Vegan; Gluten-Free
JAPANESE CURRY WITH EDAMAME
I can go weeks without posting a recipe with curry in it, and today, there are two. Such is life. This one comes from the March 2012 issue of Vegetarian Times, page 66. Serves 6, and can be found online by clicking here.
1 Tbs. vegetable oil
1 large onion, diced (2 cups)
3 large carrots, cut into 1/2-inch-thick half moons (1 1/2 cups)
2 1/2 Tbs. curry powder, such as S&B
2 cloves garlic, minced (2 tsp.)
3 2/3 cups low-sodium vegetable broth
2 small Yukon gold potatoes, peeled and cubed (2 cups)
1 small apple, peeled and finely grated (1/2 cup)
3 Tbs. ketchup
1 Tbs. vegetarian Worcestershire sauce
1 Tbs. miso paste
1 cup fresh or frozen shelled edamame
Heat oil in large pot over medium heat. Sauté onion 7 to 9 minutes, or until starting to brown. Add carrots, and sauté 5 minutes. Stir in curry powder and garlic, and cook 1 minute, or until fragrant. Add broth, potatoes, apple, ketchup, Worcestershire sauce, and miso; bring to a simmer. Reduce heat to medium-low, and cook 30 minutes, or until potatoes are tender. Add edamame, and simmer 5 minutes more.
nutritional information Per 1-cup serving: Calories: 179; Protein: 7 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 318 mg; Fiber: 6 g; Sugar: 11 g; Vegan
STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER
From Jolinda Hackett, about.com's Vegetarian food expert. She writes, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."
Recipe courtesy of Bush's® Beans.
Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings
Ingredients:
2 tablespoons olive oil
1 small red onion, chopped
3 cloves garlic, chopped
1 (16 ounce) can garbanzo beans (chickpeas), drained
1/2 cup cooked orzo
1 lemon, juiced
2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain
salt and pepper
1/2 cup crumbled feta cheese (optional)
Preparation:
Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.
Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.
Serve topped with feta cheese.
Makes four servings.
CREAMY RICE PUDDING
Maybe ten years ago, this recipe was in several issues of Vegetarian Times in ads for Mahatma Rice. I'd lost track of the recipe, which I'd made several times for a certain someone who loved homemade rice pudding. I had to admit, it was definitely worth the time it took to fix it.
1 1/2 quarts 2% milk
1 cup sugar
1/2 cup Mahatma rice (see note)
1/2 cup raisins
1 teaspoon vanilla extract
Note: The recipe called for Mahatma, Water Maid, Carolina, or River rice.
Combine milk, sugar and rice in a heavy saucepan. Bring to a gentle boil over medium heat. Reduce heat to simmer and cook uncovered for 1 hour, stirring occasionally. (The milk should just barely simmer, with bubble breaking only at the outside edge of the surface. After an hour, the rice should be soft.)
Add raisins, increase heat to medium heat, and cook, stirring frequently, until rice has absorbed most of the rest of the milkl, but not all, and the pudding is creamy (about 30 minutes longer).
Remove from heat and stir in vanilla extract. When cool, pudding will thicken, but will still be very creamy. Serve warm or well chilled. Serves 8.
Monday, March 16, 2015
Meatless Monday
It's Monday - the beginning of the work week - and already I'm running late. Here's hoping I can post earlier tomorrow. In the meantime, enjoy!
COLCANNON
I've posted two colcannon recipes today. The first one comes from the March 2007 issue of Vegetarian Times. It starts of, "This ultra-Irish dish varies from one county to the next, with some cooks using cabbage in place of kale, others using leeks or onions for extra flavor. Here, it gets a modern-day makeover with purple potatoes, garlic and shiitake mushrooms to reflect all the delicious new options found in Irish markets today. If you can’t find purple potatoes, Yukon gold, fingerling or russet varieties also work well." Serves 6
1 lb. purple potatoes
1 lb. kale, tough stems removed
2 to 3 Tbs. olive oil
10 oz. shiitake mushrooms, sliced (about 3 cups)
3 cloves garlic, chopped (about 1 Tbs.)
1 cup unsweetened rice milk, warmed
Place potatoes in large pot, and cover with water. Bring to a boil, reduce heat to medium, and simmer 15 to 20 minutes, or until very tender. Drain, and return to pot. Heat potatoes over medium heat 1 to 2 minutes to steam off excess water, and set aside.
Meanwhile, bring large pot of salted water to a boil. Add kale, and cook 5 minutes. Drain, and set aside.
Heat oil in large skillet over medium heat. Add mushrooms and garlic, and sauté 5 to 7 minutes, or until mushrooms are soft and all liquid has evaporated. Stir in kale, and cook 1 minute more, or until hot. Season with salt and pepper.
Mash rice milk into potatoes until soft, but still chunky. Fold in kale mixture, and serve.
nutritional information Per SERVING: Calories: 184; Protein: 4 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 30 g; Sodium: 406 mg; Fiber: 4 g; Sugar: 5 g; Vegan
COLCANNON
This one comes from About.com's Fiona Haynes, who does the Low Fat Cooking blog. She writes, "Colcannon is a perfect side dish for St. Patrick's Day. It's basically a mashed potato and cabbage dish, although many variations exist. I like to blend in milk-simmered leeks in this version. Other people swear by kale rather than cabbage, which may be more in keeping with tradition. Add a little nutmeg or mace if you have it." Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6 - 8.
To view online, click here.
Ingredients
2 pounds potatoes, peeled and cut into pieces
1 small cabbage, cored and chopped
2 small leeks, white parts only, sliced
1 cup fat-free milk
4 ounces fat-free cream cheese, softened
1/2 teaspoon white pepper
Directions
Boil potatoes in a large pot of water until tender, about 20-25 minutes. Meanwhile, in a second pot, boil or steam cabbage for 10 minutes or until tender. Drain, cover and set aside.
In a medium saucepan, simmer leeks in milk for 5 minutes. When leeks are soft, remove with a slotted spoon and put to one side, reserving the milk.
When potatoes are tender, drain well. Add half the milk used to simmer the leeks. Mash the potatoes until all the lumps have gone. Add cream cheese and white pepper then mash again until blended. Use remaining milk if needed. Stir in cabbage and leeks.
Serve immediately.
Per Serving: Calories 132, Calories from Fat 6, Total Fat 0.7g (sat 0.2g), Cholesterol 2mg, Sodium 113mg, Carbohydrate 25.3g, Fiber 4.2g, Protein 6.2g
HEARTY IRISH LAGER STEW
From the March 2011 issue of Vegetarian Times, page 44. It starts off, "Pale lager beer adds the mellow flavors of barley, hops, and malt to a rich vegetable stew. The secret ingredient is quick-cooking tapioca, which thickens the stew and gives it a glistening sheen." Serves 8.
1 Tbs. vegetable oil
8 oz. button or shiitake mushrooms, halved
2 cloves garlic, minced (2 tsp.)
1 medium leek, white part only, diced (1 cup)
3 small red potatoes, cut into 1-inch cubes (1 1/2 cups)
2 medium carrots, peeled and sliced (2 cups)
2 small parsnips, peeled and sliced (1 1/2 cups)
1 1/2 tsp. tomato paste
1 15-oz. can crushed tomatoes
1 1/2 cups low-sodium vegetable broth
2 sprigs fresh thyme, tied in bundle, plus 1 tsp. chopped fresh thyme, divided,br />
1/2 cup lager beer
1 1/2 Tbs. quick-cooking tapioca
1 cup shredded cabbage
1 Tbs. white miso
2 Tbs. chopped parsley
Heat 1/2 Tbs. oil in large pot over medium heat. Add mushrooms and garlic; sauté 8 minutes, or until mushrooms are browned. Remove from pan. Add remaining 1/2 Tbs. oil to pot. Add leek, and cook 5 minutes. Add potatoes, carrots, parsnips, and tomato paste. Cook 2 minutes. Add tomatoes, broth, and thyme sprigs; bring to a boil. Reduce heat to medium-low, cover, and simmer 40 minutes, stirring occasionally.
Add lager, tapioca, and mushrooms. Simmer 10 to 15 minutes, or until thickened, stirring often. Remove thyme sprigs, stir in cabbage and miso, and simmer 4 to 5 minutes, or until cabbage softens. Stir in chopped thyme and parsley, and season with salt and pepper, if desired.
nutritional information Per 1-cup serving: Calories: 118; Protein: 4 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 23 g; Cholesterol: 0 mg; Sodium: 204 mg; Fiber: 5 g; Sugar: 5 g; Vegan
IRISH SODA BREAD
This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, "Irish Soda Bread requires only a few simple ingredients: flour, baking soda, salt and buttermilk. Throw in a cup of raisins if you like, and some orange zest, too. Traditional Irish Soda Bread is made without these, however, as it was made as a daily bread to accompany meals. Enjoy the original version warm with a little low fat spread with some tea, or as an accompaniment to a lean beef stew." Prep Time: 15 minutes; Cook Time: 45 minutes; Total Time: 60 minutes; Yields 1 round loaf (8 - 10 wedges or slices)
To view this online, click here.
Ingredients
3 cups all-purpose flour
1 1/2 tsp baking soda
1 1/2 tsp. salt
1 1/2 cups low fat buttermilk
Directions
Preheat oven to 375 degrees.
In a large bowl, stir dry ingredients together with a whisk. Make a well in the center and add 1 cup of the buttermilk, reserving 1/2 cup. Combine dry ingredients and buttermilk with a fork, gradually adding more of the remaining liquid until a soft dough is formed.
Knead the dough lightly on a floured surface for 1 minute. Form into a slightly flattened circle. Place on a parchment lined (or silicone baking mat) cookie sheet. Mark a large 1/2-inch deep X with a sharp knife and bake soda bread for 40-45 minutes. The bread is ready when it is golden and sounds hollow when tapped on the bottom.
Per Serving: Calories 148, Calories from Fat 6, Total Fat 0.7g (sat 0.4g), Cholesterol 1 mg, Sodium 582mg, Carbohydrate 30.5g, Fiber 1g, Protein 5g
SWEET IRISH POTATO ROLLS
From about.com's bread baking guru, Elizabeth Yetter, who wrote, "Sweet Irish potato rolls are made with mashed potatoes and the water you use to boil the potatoes. These rolls are soft, moist, and slightly sweet. They taste great with salty dinners, such as ham, and with most stews. The rolls can be made ahead of time, cooled, and frozen. This recipe for sweet Irish potato rolls makes 18 medium sized rolls."
Prep Time: 2 hours; Cook Time: 20 minutes
Ingredients:
1/2 cup (1 stick) butter, melted
1 cup mashed potatoes
1 cup potato water
1 tbsp (2 pkg) active dry yeast
1/4 cup sugar
1 tsp salt
2 eggs
5 cups bread flour, about
Preparation:
Melt stick of butter in small saucepan.
In large bowl, add mashed potatoes, potato water, and melted butter. Mix and let set until lukewarm.
Add yeast, sugar, salt and eggs to mixture. Stir well.
Stir in 2 cups bread flour. Let mixture sit for 15 minutes in warm place.
Stir down sponge and add enough flour to make a soft dough. Turn dough out onto floured board and knead until soft and smooth. Put dough in greased bowl. Turn dough over in bowl so that the top is also lightly greased. Cover and let rise for 1 hour or until double in bulk.
Punch dough down. Turn out onto lightly floured board and knead out air bubbles. Divide and shape dough into 18 rolls. Put rolls on 2 greased baking sheets. Cover and let rise for 30 minutes or until doubled.
Bake rolls at 350 degrees F for 15 to 20 minutes, or until golden. Serve warm or cold.
VEGETARIAN "BEEF" AND GUINNESS STEW
Jolinda Hackett is about.com's vegetarian cuisine guide. She wrote, "Beef and Guinness stew, an Irish pub favorite, gets a vegetarian makeover in this recipe, using seitan instead of beef to absorb all that rich stout flavor. Yum! The flavor of the beer is very strong in this recipe, so I've suggest using half the amount of Guinness and adding an equal amount of vegetable broth if you aren't a Guinness fan."
Prep Time: 10 minutes; Cook Time: 60 minutes
Ingredients:
Approx 14 oz seitan, cut into thin strips
2 tbsp soy sauce
2 tbsp olive oil
1 tbsp steak sauce
3 tbsp butter or margarine
1 onion, diced
3 ribs celery, chopped
2 carrots, chopped
2 medium potatoes chopped into 1 inch pieces
3 cloves garlic, minced
2 12 oz bottles Guinness Stout OR 1 bottle plus 1 1/2 cups vegetable broth
2 tbsp flour
1 tbsp chopped fresh thyme
1 tsp brown sugar (optional)
Salt and pepper to taste
Preparation:
Sautee seitan in olive oil and soy sauce until slightly browned, about 5 minutes. Reduce heat, add steak sauce and stir until seitan is lightly coated. Remove from heat and aside. In a large pot, sautee onions, celery, carrots, potatoes and garlic in butter or margarine for 3-5 minutes, or until onions are slightly soft. Reduce heat and slowly add Guinness, gently stirring to combine. Add flour, thyme, sugar, salt and pepper and stir well. Add seitan and allow stew to simmer until Guinness reduces and stew thickens, about 40-50 minutes.
Add more salt and pepper if desired and enjoy!
COLCANNON
I've posted two colcannon recipes today. The first one comes from the March 2007 issue of Vegetarian Times. It starts of, "This ultra-Irish dish varies from one county to the next, with some cooks using cabbage in place of kale, others using leeks or onions for extra flavor. Here, it gets a modern-day makeover with purple potatoes, garlic and shiitake mushrooms to reflect all the delicious new options found in Irish markets today. If you can’t find purple potatoes, Yukon gold, fingerling or russet varieties also work well." Serves 6
1 lb. purple potatoes
1 lb. kale, tough stems removed
2 to 3 Tbs. olive oil
10 oz. shiitake mushrooms, sliced (about 3 cups)
3 cloves garlic, chopped (about 1 Tbs.)
1 cup unsweetened rice milk, warmed
Place potatoes in large pot, and cover with water. Bring to a boil, reduce heat to medium, and simmer 15 to 20 minutes, or until very tender. Drain, and return to pot. Heat potatoes over medium heat 1 to 2 minutes to steam off excess water, and set aside.
Meanwhile, bring large pot of salted water to a boil. Add kale, and cook 5 minutes. Drain, and set aside.
Heat oil in large skillet over medium heat. Add mushrooms and garlic, and sauté 5 to 7 minutes, or until mushrooms are soft and all liquid has evaporated. Stir in kale, and cook 1 minute more, or until hot. Season with salt and pepper.
Mash rice milk into potatoes until soft, but still chunky. Fold in kale mixture, and serve.
nutritional information Per SERVING: Calories: 184; Protein: 4 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 30 g; Sodium: 406 mg; Fiber: 4 g; Sugar: 5 g; Vegan
COLCANNON
This one comes from About.com's Fiona Haynes, who does the Low Fat Cooking blog. She writes, "Colcannon is a perfect side dish for St. Patrick's Day. It's basically a mashed potato and cabbage dish, although many variations exist. I like to blend in milk-simmered leeks in this version. Other people swear by kale rather than cabbage, which may be more in keeping with tradition. Add a little nutmeg or mace if you have it." Prep Time: 0 minutes; Cook Time: 30 minutes; Total Time: 30 minutes; Serves 6 - 8.
To view online, click here.
Ingredients
2 pounds potatoes, peeled and cut into pieces
1 small cabbage, cored and chopped
2 small leeks, white parts only, sliced
1 cup fat-free milk
4 ounces fat-free cream cheese, softened
1/2 teaspoon white pepper
Directions
Boil potatoes in a large pot of water until tender, about 20-25 minutes. Meanwhile, in a second pot, boil or steam cabbage for 10 minutes or until tender. Drain, cover and set aside.
In a medium saucepan, simmer leeks in milk for 5 minutes. When leeks are soft, remove with a slotted spoon and put to one side, reserving the milk.
When potatoes are tender, drain well. Add half the milk used to simmer the leeks. Mash the potatoes until all the lumps have gone. Add cream cheese and white pepper then mash again until blended. Use remaining milk if needed. Stir in cabbage and leeks.
Serve immediately.
Per Serving: Calories 132, Calories from Fat 6, Total Fat 0.7g (sat 0.2g), Cholesterol 2mg, Sodium 113mg, Carbohydrate 25.3g, Fiber 4.2g, Protein 6.2g
HEARTY IRISH LAGER STEW
From the March 2011 issue of Vegetarian Times, page 44. It starts off, "Pale lager beer adds the mellow flavors of barley, hops, and malt to a rich vegetable stew. The secret ingredient is quick-cooking tapioca, which thickens the stew and gives it a glistening sheen." Serves 8.
1 Tbs. vegetable oil
8 oz. button or shiitake mushrooms, halved
2 cloves garlic, minced (2 tsp.)
1 medium leek, white part only, diced (1 cup)
3 small red potatoes, cut into 1-inch cubes (1 1/2 cups)
2 medium carrots, peeled and sliced (2 cups)
2 small parsnips, peeled and sliced (1 1/2 cups)
1 1/2 tsp. tomato paste
1 15-oz. can crushed tomatoes
1 1/2 cups low-sodium vegetable broth
2 sprigs fresh thyme, tied in bundle, plus 1 tsp. chopped fresh thyme, divided,br />
1/2 cup lager beer
1 1/2 Tbs. quick-cooking tapioca
1 cup shredded cabbage
1 Tbs. white miso
2 Tbs. chopped parsley
Heat 1/2 Tbs. oil in large pot over medium heat. Add mushrooms and garlic; sauté 8 minutes, or until mushrooms are browned. Remove from pan. Add remaining 1/2 Tbs. oil to pot. Add leek, and cook 5 minutes. Add potatoes, carrots, parsnips, and tomato paste. Cook 2 minutes. Add tomatoes, broth, and thyme sprigs; bring to a boil. Reduce heat to medium-low, cover, and simmer 40 minutes, stirring occasionally.
Add lager, tapioca, and mushrooms. Simmer 10 to 15 minutes, or until thickened, stirring often. Remove thyme sprigs, stir in cabbage and miso, and simmer 4 to 5 minutes, or until cabbage softens. Stir in chopped thyme and parsley, and season with salt and pepper, if desired.
nutritional information Per 1-cup serving: Calories: 118; Protein: 4 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 23 g; Cholesterol: 0 mg; Sodium: 204 mg; Fiber: 5 g; Sugar: 5 g; Vegan
IRISH SODA BREAD
This is from Fiona Haynes, About.com's Low Fat Cooking expert. She writes, "Irish Soda Bread requires only a few simple ingredients: flour, baking soda, salt and buttermilk. Throw in a cup of raisins if you like, and some orange zest, too. Traditional Irish Soda Bread is made without these, however, as it was made as a daily bread to accompany meals. Enjoy the original version warm with a little low fat spread with some tea, or as an accompaniment to a lean beef stew." Prep Time: 15 minutes; Cook Time: 45 minutes; Total Time: 60 minutes; Yields 1 round loaf (8 - 10 wedges or slices)
To view this online, click here.
Ingredients
3 cups all-purpose flour
1 1/2 tsp baking soda
1 1/2 tsp. salt
1 1/2 cups low fat buttermilk
Directions
Preheat oven to 375 degrees.
In a large bowl, stir dry ingredients together with a whisk. Make a well in the center and add 1 cup of the buttermilk, reserving 1/2 cup. Combine dry ingredients and buttermilk with a fork, gradually adding more of the remaining liquid until a soft dough is formed.
Knead the dough lightly on a floured surface for 1 minute. Form into a slightly flattened circle. Place on a parchment lined (or silicone baking mat) cookie sheet. Mark a large 1/2-inch deep X with a sharp knife and bake soda bread for 40-45 minutes. The bread is ready when it is golden and sounds hollow when tapped on the bottom.
Per Serving: Calories 148, Calories from Fat 6, Total Fat 0.7g (sat 0.4g), Cholesterol 1 mg, Sodium 582mg, Carbohydrate 30.5g, Fiber 1g, Protein 5g
SWEET IRISH POTATO ROLLS
From about.com's bread baking guru, Elizabeth Yetter, who wrote, "Sweet Irish potato rolls are made with mashed potatoes and the water you use to boil the potatoes. These rolls are soft, moist, and slightly sweet. They taste great with salty dinners, such as ham, and with most stews. The rolls can be made ahead of time, cooled, and frozen. This recipe for sweet Irish potato rolls makes 18 medium sized rolls."
Prep Time: 2 hours; Cook Time: 20 minutes
Ingredients:
1/2 cup (1 stick) butter, melted
1 cup mashed potatoes
1 cup potato water
1 tbsp (2 pkg) active dry yeast
1/4 cup sugar
1 tsp salt
2 eggs
5 cups bread flour, about
Preparation:
Melt stick of butter in small saucepan.
In large bowl, add mashed potatoes, potato water, and melted butter. Mix and let set until lukewarm.
Add yeast, sugar, salt and eggs to mixture. Stir well.
Stir in 2 cups bread flour. Let mixture sit for 15 minutes in warm place.
Stir down sponge and add enough flour to make a soft dough. Turn dough out onto floured board and knead until soft and smooth. Put dough in greased bowl. Turn dough over in bowl so that the top is also lightly greased. Cover and let rise for 1 hour or until double in bulk.
Punch dough down. Turn out onto lightly floured board and knead out air bubbles. Divide and shape dough into 18 rolls. Put rolls on 2 greased baking sheets. Cover and let rise for 30 minutes or until doubled.
Bake rolls at 350 degrees F for 15 to 20 minutes, or until golden. Serve warm or cold.
VEGETARIAN "BEEF" AND GUINNESS STEW
Jolinda Hackett is about.com's vegetarian cuisine guide. She wrote, "Beef and Guinness stew, an Irish pub favorite, gets a vegetarian makeover in this recipe, using seitan instead of beef to absorb all that rich stout flavor. Yum! The flavor of the beer is very strong in this recipe, so I've suggest using half the amount of Guinness and adding an equal amount of vegetable broth if you aren't a Guinness fan."
Prep Time: 10 minutes; Cook Time: 60 minutes
Ingredients:
Approx 14 oz seitan, cut into thin strips
2 tbsp soy sauce
2 tbsp olive oil
1 tbsp steak sauce
3 tbsp butter or margarine
1 onion, diced
3 ribs celery, chopped
2 carrots, chopped
2 medium potatoes chopped into 1 inch pieces
3 cloves garlic, minced
2 12 oz bottles Guinness Stout OR 1 bottle plus 1 1/2 cups vegetable broth
2 tbsp flour
1 tbsp chopped fresh thyme
1 tsp brown sugar (optional)
Salt and pepper to taste
Preparation:
Sautee seitan in olive oil and soy sauce until slightly browned, about 5 minutes. Reduce heat, add steak sauce and stir until seitan is lightly coated. Remove from heat and aside. In a large pot, sautee onions, celery, carrots, potatoes and garlic in butter or margarine for 3-5 minutes, or until onions are slightly soft. Reduce heat and slowly add Guinness, gently stirring to combine. Add flour, thyme, sugar, salt and pepper and stir well. Add seitan and allow stew to simmer until Guinness reduces and stew thickens, about 40-50 minutes.
Add more salt and pepper if desired and enjoy!
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