Friday Recipes

Here are today's six recipes to help get you through the weekend. Enjoy!

GRANOLA BARS

This recipe, as well as the next one (Spicy Sweet Snack) are from the January/February 2016 Runners' World. The recipes are from chef and marathoner Daniel Humm. The article, “Sweet and Savory Almond Recipes,” by Yishane Lee, begins, “Rich in protein, fiber, and healthy fats, almonds may help reduce your risk of death from heart disease, diabetes, and cancer. New York City chef Daniel Humm snacks on the nut throughout the day to stay energized while managing his restaurants Eleven Madison Park and The NoMad. 'Almonds can be used in sweet and savory dishes very easily,' he says. The Swiss-born chef has a marathon PR of 2:51.”

To view these two recipes, click here.

GRANOLA BARS

Ingredients

1/2 cup rolled oats

1 cup raw almonds

1/2 cup unsweetened flaked coconut

1/2 cup pumpkin seeds

1/4 cup sesame seeds

1/4 cup mini chocolate chips

1/4 cup ground flaxseed

2 Tbsp. chia seeds

2/3 cup almond butter

1/2 cup agave syrup

Instructions

Heat oven to 350 degrees. Spread oats, almonds, coconut, pumpkin seeds, and sesame seeds on a baking sheet. Toast until golden, stirring for about 10 minutes. Cool. Put mixture in a large bowl. Stir in chocolate chips, ground flaxseed, and chia seeds. Stir in almond butter and agave syrup. Spread in a 9" x 13" baking dish lined with parchment, wrap tightly, and refrigerate for an hour or more. Cut into 18 bars. Keep refrigerated.

Nutrition Information: Calories per serving: 249; Carbs: 21 g; Fiber: 4 g; Protein: 7 g; Total fat: 17 g; Saturated fat: 3.5 g; Sodium: 25 mg

SPICY SWEET SNACK

Ingredients

2 cups whole almonds

1/4 cup honey

1 Tbsp. kosher salt

1 tsp. smoked paprika

1/4 tsp. cayenne pepper

Instructions

Heat oven to 350 degrees. Spread almonds on a baking sheet and toast, tossing occasionally, until fragrant and browning, about 10 minutes. Remove from oven and set aside to cool completely. In a large skillet over medium heat, bring honey, salt, paprika, and cayenne to a boil. Add almonds, stirring to coat. Line baking sheet with foil or parchment paper and spray with cooking spray. Transfer nuts to baking sheet and spread out. Bake, stirring occasionally, until mixture is dark amber and bubbly, about 10 minutes. Remove from oven, stir nuts to spread out, and cool completely. Makes 2 cups.

Nutrition Information: Calories per serving: 238; Carbs: 17 g; Fiber: 5 g; Protein: 8 g; Total fat: 18 g; Saturated fat: 1.5 g; Sodium: 721 mg

VEGETABLES KORMA

This comes from page 30 of the February 2010 issue of Vegetarian Times. It begins, “The only nontraditional thing about this Indian dish is the frozen vegetables. To make it vegan, substitute light coconut milk for the evaporated milk or heavy cream.” Serves 2 in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/vegetables-korma/.

1/2 cup basmati rice

2 medium tomatoes, cut into chunks

1/2 small white onion, cut into chunks

1 1/2 Tbs. minced fresh ginger

1 Tbs. vegetable oil

1/2 tsp. garam masala or curry powder

1/4 tsp. Plus 1/8 tsp. ground cardamom

2 Tbs. golden raisins

2 cups frozen mixed vegetables, such as green beans, cauliflower, carrots, lima beans, and zucchini (12 oz.)

1 7-oz. can chickpeas, rinsed and drained (3/4 cup), optional

3 Tbs. fat-free evaporated milk or heavy cream

1 Tbs. toasted slivered almonds, optional

Cook rice according to package directions.

Purée tomatoes, onion, and ginger to paste in food processor or blender.

Heat oil in saucepan over medium heat. Add garam masala and cardamom, and cook 30 seconds, or until fragrant, stirring constantly. Add tomato purée and raisins. Simmer 2 minutes, or until sauce thickens slightly.

Stir in frozen vegetables; chickpeas, if using; and evaporated milk. Season with salt and pepper, if desired. Cover, reduce heat to medium-low, and simmer 6 to 7 minutes, or until vegetables are tender. Serve over rice. Sprinkle with almonds, if using.

nutritional information Per 1 1/4-cup sauce over 1/2 cup rice: Calories: 415; Protein: 9 g; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 82 g; bCholesterol: 0 mg; Sodium: 69 mg; Fiber: 7 g; Sugar: 19 g; Gluten-Free

VEGAN SHEPHERD'S PIE

One of the many cool things about Vegetarian Times is a spot in the Letters to the Editor area for readers to share their recipes. This is one of those recipes, and comes from Dominique Nabholz in the March 2007 issue. The recipe begins, “Dominique Nabholz took her inspiration for this veggie-packed dish from her 'fantastic mother-in-law Marge,' who made a version of this comforting meal for Dominique and her husband during a holiday visit.” Serves 6.

To view this online, go to http://www.vegetariantimes.com/recipe/vegan-shepherd-s-pie/.

2 sweet potatoes, peeled and cubed (about 3 1/2 cups)

2 russet potatoes, peeled and cubed (about 3 cups)

1 tsp. olive oil

2 shallots, chopped (about 1/4 cup)

1 clove garlic, minced (about 1 tsp.)

1 12-oz. pkg. soy crumbles

8 shiitake mushrooms, thinly sliced

1 0.65-oz. pkg. vegan brown gravy mix

3 carrots, cut into 1/4-inch slices (about 1 1/2 cups)

1 cup fresh or frozen peas

2/3 cup soymilk or low-sodium vegetable broth

1 Tbs. low-sodium vegetable broth

2 tsp. nonhydrogenated vegan margarine

1/2 tsp. garlic powder

Preheat oven to 350F. Place potatoes in large pot and cover with 2 inches water. Bring to a boil, reduce heat to medium, and cook 15 minutes, or until tender.

Heat oil in large skillet over medium heat. Add shallots, and cook 3 minutes, or until translucent. Add garlic; cook 1 minute. Add soy crumbles and mushrooms, and cook 3 minutes more, or until mushrooms are soft.

Sprinkle gravy mix into skillet. Stir in 1 1/2 cups water and bring to a simmer. Add carrots and peas, and cook 10 minutes, or until tender.

Drain potatoes, and mash with soymilk, broth and margarine. Season with garlic powder, salt and pepper.

Spread soy crumble mixture evenly in large baking dish. Top with mashed potatoes. Bake 25 to 35 minutes, or until lower layer bubbles around edges of mashed potatoes.

nutritional information Per serving: Calories: 352; Protein: 19 g; Total Fat: 10 g; Saturated Fat: 2.5 g; Carbohydrates: 50 g; Sodium: 624 mg; Fiber: 10 g; Sugar: 9 g; Vegan

TUSCAN VEGETARIAN PASTA

This comes from Food.com's e-newsletter, and begins, “A rustic and simple pasta dish that is light on calories and the budget but packed full of wonderful flavors. Quick and easy to prepare, this makes a complete meal with a warm slice of crusty bread and a chardonnay.” Makes 6 servings.

To view this online, go to http://www.food.com/recipe/tuscan-vegetarian-pasta-392763.

Ingredients

8 
ounces cremini mushrooms

1 
cup broccoli floret

1 
cup spinach, fresh leaf, tightly packed

2 
red bell peppers, julienned

1 
large onion, chopped

1 
cup mozzarella cheese, shredded

1 
cup tomato sauce

2⁄3
 lb pasta (fettuccine or penne works well)

1⁄3
 cup parmesan cheese, grated

3 
tablespoons herbes de provence

2 
tablespoons extra virgin olive oil

1 
tablespoon salt

1⁄2
 tablespoon pepper

Directions

Mix mushrooms, broccoli, spinach, pepper, and onion.

Spread on baking sheet.

Drizzle 1 T. olive oil and sprinkle liberally with seasonings.

Bake vegetables at 450 for ten minutes.

Boil pasta until "al dente".

Mix with mozzarella, vegetables, and sauce and transfer to casserole.

Drizzle remaining olive oil on top and coat top with Parmesan.

Bake at 450 for approximately 20 minutes.

CURRIED SPINACH-POTATO SOUP

This comes from the January 2005 issue of Vegetarian Times. It begins, “This soup packs a lot of flavor as well as a lot of eye-protective lutein. It’s a favorite recipe because it goes together fast.” Serves 4 in 30 minutes or less.

To view this online, go to http://www.vegetariantimes.com/recipe/curried-spinach-potato-soup/.

1 Tbs. olive oil

1 cup chopped leeks, white and light green parts

1 Tbs. curry powder, or to taste

2 1/2 cups vegetable stock

2 small white potatoes, peeled, cut into 1/2-inch pieces (about 1 1/2 cups)

1 tsp. salt

4 packed cups (about 4 oz.) fresh baby spinach leaves

2 cups low-fat (1%) milk

Freshly ground black pepper to taste

Plain nonfat yogurt, for garnish, optional

Heat oil in large saucepan over medium heat. Add leeks and 1 Tbs. water, and cook, stirring often, until tender, about 5 minutes. Add curry powder, and stir 30 seconds. Add stock, potatoes and salt, and bring to a boil. Reduce heat to low, cover and cook until potatoes are tender, about 10 minutes. Stir in spinach; cook until just wilted, about 1 minute. Cool slightly.

Purée soup in blender until almost smooth; work in batches if necessary. Return soup to saucepan. Add milk, and cook over medium-low heat. Season to taste with salt and pepper.

Ladle soup into 4 bowls. Garnish with swirl of yogurt, if desired, and serve.

nutritional information Per serving: Calories: 160; Protein: 6 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 25 g; Cholesterol: 5 mg; Sodium: 930 mg; Fiber: 3 g; Sugar: 8 g