Thursday Recipes

Enjoy!

LEMONY BEET YOGURT

This, as well as the Curry Mango recipe, comes from the October 2015 issue of Runner's World, page 52. (The first two yogurt recipes were posted yesterday, and can be viewed by clicking here.) The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”

This one begins, “Beets are a leading source of nitrates, compounds that have been shown to improve exercise endurance. Walnuts provide heart-healthy omega-3 fats.”


To view this and the next recipe online, click here.

Ingredients

3/4 cup plain Greek yogurt, preferably lowfat

1/2 cup diced cooked beets

2 teaspoons chopped dill

Sprinkle of lemon zest

Pinch of salt

Chopped walnuts

Instructions

Stir the beets, dill, lemon zest, and salt into yogurt. Top with walnuts.

Nutrition Information: Calories per serving: 198; Carbs: 16 g; Fiber: 3 g; Protein: 17 g; Total fat: 8 g; Saturated fat: 2.5 g; Sodium: 268 mg

CURRY MANGO YOGURT

This one begins, “This sweet-and-savory combo provides cholesterol-lowering monounsaturated fat. Cashews offer magnesium, which improves muscle strength.”

Ingredients

3/4 cup plain Greek yogurt, preferably lowfat

1 1/2 teaspoons curry powder

Pinch of cayenne

1/2 cup diced mango

1/4 cup diced avocado

Chopped cashews

Lime zest

Instructions

Stir curry powder and cayenne into yogurt. Top with mango, avocado, cashews, and lime zest.

Nutrition Information: Calories per serving: 276; Carbs: 26 g; Fiber: 5 g; Protein: 17 g; Total fat: 13 g; Saturated fat: 4 g; Sodium: 63 mg

EASY MUSHROOM STROGANOFF [VEGAN]

This vegan recipe comes from One Green Planet, and begins, “This simple mushroom stroganoff will never disappoint. White Button mushrooms are sautéed with onion, garlic, and a splash of white wine and savory sauces. Vegetable broth is slowly poured over the mushrooms once they are tender, followed by flour to create a gravy sauce. You have the option of either stirring the pasta into the pan or dishing out the pasta and topping it with the stroganoff. Either way you do it, a garnish of fresh herbs is a must.” Serves 4 to 6, and is dairy-free and vegan.

To view this online, click here.

Ingredients

1 pound White Button mushrooms, stems removed and sliced

1/2 large onion, diced

2-3 cloves of garlic, minced

Up to 1 cup of water or vegetable broth

1/2 cup white wine

A healthy splash of vegan Worcestershire sauce

1 heaping tablespoon Dijon mustard

1/4 cup vegan yogurt

Olive oil

1-2 tablespoon all-purpose flour

Smoked paprika, sprinkled liberally

Roughly chopped flat leaf parsley, to garnish

1 package noodles, cooked according to package instructions

Preparation

In a large pan over medium-high heat, heat a healthy splash of olive oil. Add the onion and garlic, sauté until fragrant, anywhere from 5-10 minutes. Season with salt.

Add the mushrooms and sauté. The mushrooms will brown and release a lot of liquid. At this point, cook the noodles according to their package instructions.

Add the white wine and scrape the bottom of the pan to get all the good brown bits. Next, add in the Dijon mustard and a healthy splash of Worcestershire sauce.

Allow the mixture to reduce down, scraping the pan periodically.

Spoon a minimum of 1 tablespoon or up to 2 tablespoons flour over the mushrooms. Stir the mushrooms until the flour has been incorporated into the oils/liquid/onions. Slowly add the water or vegetable broth, l at your discretion, depending on how saucy you want the stroganoff to be.

Allow for the mixture to warm through and thicken.

Add the coconut yogurt and paprika and stir until fully incorporated.

By this point, the noodles should be done. The dish can be served with the sauce ladled over the noodles, or the noodles can be added into the pan and mixed through with the mushrooms.

Garnish with parsley and more paprika.

PASTA PRIMAVERA

This absolutely yummy recipe is from Giada De Laurentiis of The Food Network’s Everyday Italian. Total Time: 45 min; Prep: 25 min; Cook: 20 min; Yield: 6 servings; Level: Easy

Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/pasta-primavera-recipe.html?oc=linkback

Ingredients

3 carrots, peeled and cut into thin strips

2 medium zucchini or 1 large zucchini, cut into thin strips

2 yellow squash, cut into thin strips

1 onion, thinly sliced

1 yellow bell pepper, cut into thin strips

1 red bell pepper, cut into thin strips

1/4 cup olive oil

Kosher salt and freshly ground black pepper

1 tablespoon dried Italian herbs or herbes de Provence

1 pound farfalle (bowtie pasta)

15 cherry tomatoes, halved

1/2 cup grated Parmesan

Directions

Preheat the oven to 450 degrees F.

On a large heavy baking sheet, toss all of the vegetables with the oil, salt, pepper, and dried herbs to coat. Transfer half of the vegetable mixture to another heavy large baking sheet and arrange evenly over the baking sheets. Bake until the carrots are tender and the vegetables begin to brown, stirring after the first 10 minutes, about 20 minutes total.

Meanwhile, cook the pasta in a large pot of boiling salted water until al dente, tender but still firm to the bite, about 8 minutes. Drain, reserving 1 cup of the cooking liquid.

Toss the pasta with the vegetable mixtures in a large bowl to combine. Toss with the cherry tomatoes and enough reserved cooking liquid to moisten. Season the pasta with salt and pepper, to taste. Sprinkle with the Parmesan and serve immediately.

CLASSIC WALDORF SALAD

This comes from the April/May 2012 issue of Vegetarian Times, page 61. It begins, “Created in the 1890s at the Waldorf Hotel in New York City, and noted in Cole Porter’s 1934 tune 'You’re the Top,' Waldorf Salad was once the be-all and end-all of culinary elegance.” Serves 6 in 30 minutes or less.

To view this online, click here.

Salad

3/r cup broken walnut pieces

4 10-inch celery stalks, cut into 3/8-inch dice (2 cups)

2 red-skinned apples, cored and cut into 1/2-inch dice (3 cups)

1 cup halved red grapes

12 Boston lettuce leaves

Dressing

1/2 cup light or vegan mayonnaise

1 Tbs. lemon juice

1/2 tsp. honey or agave nectar

1 Tbs. chopped parsley

To make Salad: Preheat oven to 350°F. Spread walnuts on baking sheet, and toast 8 to 10 minutes, or until light brown and fragrant. Cool.

Combine celery, apples, grapes, and toasted walnuts in large bowl.

To make Dressing: Stir together mayonnaise, lemon juice, honey, and parsley in bowl. Toss with Salad. Season with salt and pepper, if desired.

To serve, arrange 2 lettuce leaves on each plate. Top each with 1 cup Salad.

nutritional information Per 1-cup serving: Calories: 188; Protein: 3 g; Total Fat: 13 g; Saturated Fat: less than 1 g; Carbohydrates: 18 g; Cholesterol: 0 mg; Sodium: 176 mg; Fiber: 3 g; Sugar: 12 g; Gluten-Free

CHICKPEA TACOS

This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “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