Friday Recipes

Enjoy!

HONEY ENERGY BALLS

This, as well as the Chocolate Chip Trail Mix Balls are from Runner's World, and are from the latest Runner's World cookbook. Both recipes can be found online by clicking here.

This recipe begins, “These sweet, crunchy, and slightly chewy bars are the perfect prerun pick-me-up. Honey provide simple sugars (fructose and glucose) that are quickly absorbed and will energize your workout. Honey also contains oligosaccharides, a type of sugar that may promote the growth of healthy bacteria in the intestinal tract. Studies show that these carbohydrates serve as fuel for immune-boosting bacteria in the gut.

“Honey provides simple sugars (fructose and glucose), which are quickly absorbed and offer immediate energy.”

Ingredients

2 large eggs

3 tablespoons honey

2 tablespoons canola oil

2 teaspoons grated orange zest

2 cups granola

2/3 cup roughly chopped walnuts

Instructions

Preheat the oven to 375 degrees. Coat an 8-inch square baking pan with cooking spray.

In a bowl, lightly whisk the eggs. Whisk in the honey, oil, and zest. Stir in the granola and walnuts. Mix until thoroughly combined.

Spread the mixture in the baking pan and bake for 15 minutes, or until golden brown and set. Cool for 10 minutes before cutting into 9 squares. Store tightly covered in the refrigerator. Makes 9 squares.

Nutrition Information: Calories per serving: 193; Carbs: 23 g; Fiber: 2 g; Protein: 5 g; Total fat: 10 g; Saturated fat: 1 g; Sodium: 18 mg

CHOCOLATE CHIP TRAIL MIX BALLS

This recipe begins, “Salty and sweet, these tasty little snacks pack the essential components of trail mix—nuts, dried fruit, and, yes, chocolate—into an easily portable package. Not only are they a delicious prerun snack, but they also make for a quick breakfast on the go.

“Salty and sweet, these tasty little snacks pack the essential components of trail mix—nuts, dried fruit, and, yes, chocolate—into an easily portable package. Not only are they a delicious midrun snack, but they also make for a quick breakfast on the go.”

Ingredients

1/2 cup almond butter

1/3 cup agave syrup or honey

1 1/2 cups old-fashioned rolled oats

1/4 cup pumpkin seeds

1/4 cup dark chocolate mini chips

1/4 cup chopped dried tart cherries

1/4 cup sliced almonds

1/2 cup toasted wheat germ

Instructions

In a bowl, with an electric mixer on low speed, mix together the almond butter and agave syrup for 2 minutes, or until smooth and well combined.

With the mixer still on low, gradually add the oats until well combined, followed by the pumpkin seeds. Add the chocolate chips, cherries, and almonds. Mix for about 1 minute on low, or until justcombined.

Line a baking sheet with wax paper. For each ball, use a tablespoon to take a heaping scoop of the mixture and, with your hands, gently roll into a ball. Roll in the wheat germ and set on the baking sheet lined with wax paper.

You can eat the trail mix balls immediately, or transfer any uneaten ones (still on the baking sheet) to the refrigerator for 2 hours, or until set. Transfer the chilled balls to a plastic freezer bag and store in the fridge for up to 2 weeks. Makes 24 balls (2 per serving).

Nutrition Information: Calories per serving: 210; Carbs: 24 g; Fiber: 5 g; Protein: 7 g; Total fat: 11 g; Saturated fat: 2 g; Sodium: 30 mg

ASPARAGUS-PESTO LASAGNA

This is from the April 2006 issue of Vegetarian Times, and begins, “This recipe uses two popular Italian lasagna fillings: asparagus and pesto.” Serves 10.

To view this online, go to http://www.vegetariantimes.com/recipe/asparagus-pesto-lasagna/

1/3 cup all-purpose flour

3 1/2 cups low-fat milk, divided

6 Tbs. pesto*, or more to taste

2 Tbs. grated Parmesan cheese, plus additional for garnish, optional

1 tsp. salt

1/4 tsp. ground black pepper

2 tsp. olive oil

1 1/4 lb. asparagus spears, tips cut off and reserved, spears trimmed and chopped into 1/4-inch pieces

1 clove garlic, minced (about 1 tsp.)

16 no-cook lasagna noodles (9 oz.)

2 cups shredded Fontina or part-skim mozzarella cheese (8 oz.), divided

Preheat oven to 350F. Whisk flour and 1/2 cup milk in saucepan until smooth. Gradually whisk in remaining milk. Bring to a boil over medium heat, whisking constantly, and boil 1 minute, or until thickened. Remove from heat; stir in pesto, Parmesan, salt and pepper. Reserve 1 cup white sauce.

Warm oil in large nonstick skillet over medium-high heat. Add chopped asparagus (not tips) and cook, stirring often, 5 minutes, or until tender. Add garlic; cook, stirring, 1 minute, and season to taste with salt and pepper. Remove from heat.

Coat 13×9-inch baking dish with cooking spray. Place layer of noodles in dish, overlapping slightly. Layer with half of cooked asparagus, 3/4 cup Fontina and half of sauce. Add another layer of pasta, remaining sauce, remaining cooked asparagus and 3/4 cup Fontina. Top with layer of noodles, then with reserved 1 cup white sauce. Arrange reserved asparagus tips over top and sprinkle with remaining Fontina.

Bake, uncovered, 35 to 40 minutes, or until golden. Let stand 10 minutes; serve with additional grated Parmesan cheese, if desired.

* Look for the freshest, most flavorful pesto in the refrigerator section of the supermarket, packaged in vacuum-sealed bags or in plastic tubs.

nutritional information Per SERVING: Calories: 413; Protein: 21 g; Total Fat: 17 g; Saturated Fat: 8 g; Carbohydrates: 44 g; Cholesterol: 44 mg; Sodium: 686 mg; Fiber: 2 g; Sugar: 8 g

HERBED TOFU LASAGNA WITH ZUCCHINI

This also comes from the April 2006 issue of Vegetarian Times. It begins, “Simple, fresh flavors and an innovative way with tofu—it's blended with herbs and seasonings until creamy and ricotta-like—make this lasagna one you'll want to make year-round. The key: Use the best purchased marinara sauce you can find, then drizzle each serving with extra virgin olive oil.” Serves 10.

To view this online, go to http://www.vegetariantimes.com/recipe/herbed-tofu-lasagna-with-zucchini/.

2 14-oz. pkg. firm tofu, well drained

1/2 cup chopped fresh basil

1/3 cup chopped fresh Italian parsley

1/3 cup pine nuts, toasted

2 cloves garlic, peeled

2 Tbs. lemon juice

1 tsp. salt

1/2 tsp. red pepper flakes

1/4 tsp. sugar

1 Tbs. olive oil

4 medium-size zucchini, cut into 1/2-inch slices (about 3 cups)

5 cups marinara sauce

16 no-cook lasagna noodles (9 oz.)

Preheat oven to 350°F. Coat 13×9-inch baking dish with cooking spray. Combine tofu, basil, parsley, pine nuts, garlic, lemon juice, salt, red pepper flakes and sugar in food processor; blend until smooth and similar to ricotta in texture.

Put oil and zucchini in large nonstick skillet. Sauté 3 to 5 minutes over medium-high heat, or until just tender.

Spread 3 Tbs. marinara sauce over bottom of prepared baking dish. Cover with layer of noodles, overlapping slightly, half of tofu mixture and half of zucchini mixture. Top with another layer of noodles, remaining tofu and zucchini, and 1/2 cup sauce. Finish with another layer of noodles and remaining sauce.

Cover with foil, and bake 1 hour. Let rest 10 minutes before serving.

nutritional information Per SERVING: Calories: 314; Protein: 18 g; Total Fat: 12 g; Saturated Fat: 1 g; Carbohydrates: 36 g; Sodium: 617 mg; Fiber: 6 g; Sugar: 10 g; Vegan

PASTA ALLA NORMA - CLASSIC SICILIAN EGGPLANT-PASTA

This comes from Danette St. Onge, About.com’s Italian Food expert. Dante wrote, “Pasta alla Norma is a classic dish originating in the Sicilian city of Catania. Allegedly it was created by a Catanese chef in tribute to the opera 'Norma,' by 19th-century composer Vincenzo Bellini, also from Catania (incidentally, the Bellini aperitivo cocktail made with fresh peaches and prosecco is named after him!). Ricotta salata, a firm, tangy sheep's-milk cheese, is an essential ingredient in this dish. It is quite different from soft and creamy fresh ricotta, though if you can't locate ricotta salata, a mild feta cheese such as French-style feta can be substituted.” Prep Time: 20 minutes; Cook Time: 30 minutes; Total Time: 50 minutes; Yield: 4 to 6 servings

Ingredients

1 large eggplant, cut into 1/2-inch thick slices

Coarse sea salt (Maldon salt works well)

3 tablespoons olive oil

4 garlic cloves, minced

1/4 teaspoon red chile pepper flakes

One 28-ounce can (or 3 cups) passata di pomodoro (tomato puree)

Fine sea salt, to taste

1 pound penne, rigatoni, or any other short, tube-shaped pasta

8-12 fresh basil leaves, for garnish

3 ounces ricotta salata, coarsely grated

Preparation

Place the eggplant slices on a paper towel-lined tray or baking sheet and lightly sprinkle them with coarse sea salt, to draw out excess water. Set aside for about 10-15 minutes, then thoroughly pat the slices dry with more paper towels.

Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat until it shimmers. Add the eggplant slices (do not overcrowd) and fry them, turning occasionally, until well browned on both sides, about 10 minutes.

Transfer fried eggplant to a paper towel-lined platter or tray and set aside.

Heat the remaining 1 tablespoon of olive oil and garlic in a saucepan over medium heat until garlic is just golden and fragrant, about 1 minute. Add chile pepper flakes and saute until fragrant, another 30 seconds. Add the tomato puree, bring to a boil over medium-high heat, then lower heat until sauce is just simmering. Cover and let simmer until thickened, about 10 minutes. Season to taste with fine sea salt.

Meanwhile, bring salted water for the pasta to boil in a large pot. When boiling, add the pasta and cook until just al dente, reserving 1/4 cup of the cooking water when draining the pasta.

Return the pasta to the pot, add the tomato sauce and a little of the cooking water (just one spoonful at a time, as necessary) to thin the sauce slightly and help it adhere to the pasta. Toss to coat the pasta and then divide between serving plates. Lay a few slices of fried eggplant on top of each serving of pasta, then top with a generous grating of ricotta salata and a few fresh basil leaves.

Serve immediately.

DEEP-DISH SKILLET PIZZA

This comes from page 37 of the February 2009 issue of Vegetarian Times, and begins, “Try this homemade pizza technique with your favorite toppings as well.” Serves 6.

To view this online, go to http://www.vegetariantimes.com/recipe/deep-dish-skillet-pizza/.

Dough

1 tsp. light brown sugar

1/2 pkg. dry yeast (1/4 oz.)

3/4 cup whole-wheat pastry flour

1/2 cup all-purpose flour

1 Tbs. flax meal or ground flaxseed

2 tsp. olive oil

3/4 tsp. salt

Topping

2 Tbs. olive oil

3 cloves garlic, minced (1 Tbs.)

8 cups loosely packed kale

1 cup sliced mushrooms

1 tsp. ground fennel seed

2 Tbs. Neufchâtel cheese (2 oz.)

1 cup crumbled feta cheese (4 oz.)

12 cherry tomatoes, halved

2 Tbs. chopped fresh oregano or basil

To make Dough: Dissolve brown sugar in 1/2 cup warm water in large bowl. Stir in yeast, and let stand 5 minutes, or until liquid is cloudy and bubbly. Stir in whole-wheat flour, 1/4 cup all-purpose flour, flax meal, oil, and salt. Knead 2 minutes while adding 1/4 cup flour. Oil separate bowl, and turn dough in oil to coat. Cover, and let rise in warm spot until dough doubles in size, about 45 minutes.

To make Topping: Heat oil in large pot over medium heat. Add garlic, and sauté 2 minutes. Add kale, cover, and cook 15 minutes, or until kale is softened, stirring occasionally. Add mushrooms and fennel seed, and cook 7 to 10 minutes more, or until all liquid has evaporated. Remove from heat, and stir in Neufchâtel cheese.

Preheat oven to 475°F. Oil bottom and sides of 12-inch cast iron skillet. With floured hands, pat and stretch Dough over bottom and halfway up sides of skillet. Let dough rest 5 minutes. Spread kale mixture on dough; scatter feta cheese, tomatoes, and oregano on top. Place skillet directly on oven floor, and bake 15 minutes. Remove carefully from oven, and let stand 5 minutes before serving.

nutritional information Per Slice: Calories: 274; Protein: 10 g; Total Fat: 14 g; Saturated Fat: 5 g; Carbohydrates: 30 g; Cholesterol: 24 mg; Sodium: 566 mg; Fiber: 5 g; Sugar: 4 g