Here are today's six recipes to help get the week started. Enjoy!
GREEN BEANS WITH SUNFLOWER SEEDS
Makes: About 3 cups (6 Servings)
Source: The New Family Cookbook For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/867.shtml
Ingredients
1 pound fresh green beans
1/2 cup chopped onion
2 cloves garlic, minced
1/2 teaspoon salt
1/8 teaspoon freshly ground pepper
Pinch of crushed red pepper flakes
2 tablespoons shelled sunflower seeds
1 teaspoon chopped fresh oregano, or 1/4 teaspoon dried oregano
Directions
Snap the ends off the beans. If they are very young, leave the beans whole; if large, break the beans into 2-inch lengths. Place the beans in a saucepan; add 1 cup water and the onion, garlic, salt, and pepper.
Cover and bring to a boil; reduce the heat to a simmer, and cook about 8 minutes, until the beans are crisp-tender; drain.
Sprinkle the sunflower seeds and oregano over the beans. Toss lightly to mix.
Nutritional Information Per Serving: Calories: 38; Protein: 2 g; Fat: 2 g; Sodium: 37 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
LOW-CARB SWEET POTATO CASSEROLE
This recipe from Diabetic Connect starts off, “You can avoid traditional sweet potato recipes that are closer to dessert than to a side dish. This wonderful recipe will remind you of when you were young, but keep your blood sugars in check.” Makes approximately 18 servings of 1/2 cup.
To view this online, click here.
Ingredients
8 medium sweet potatoes, peeled and cubed
1/3 cup orange juice
1/4 cup half & half
1 egg white
3 TBS coconut oil
2 TBS Splenda brown sugar
1 1/4 tsp vanilla extract
3/4 tsp cinnamon
3/4 tsp nutmeg
1/4 tsp salt
1/4 cup chopped pecans
zest of 1 orange
Directions
Boil the potatoes in salted water until tender.
Preheat the oven to 350 degrees F.
Grease a medium sized casserole dish and set aside.
When potatoes are done, strain them and pour into a large bowl.
Add the orange juice and half & half and whip with a hand mixer.
Add the egg white, coconut oil and sugar, and beat until well mixed.
Add the vanilla, salt, cinnamon and nutmeg and blend.
Pour into prepared casserole dish and top with pecans and orange zest.
Cover with foil and bake for 30 minutes.
Remove foil and bake an additional 15 minutes.
Remove from oven and serve.
HERBED MILLET-STUFFED MUSHROOMS
This comes from the October 2015 issue of Vegetarian Times, page 71. It begins, “For an hors d’oeuvre version of this dish, stuff button mushrooms with a spoonful of the millet filling, and bake 10 minutes. In addition to saucepan cooking directions, we’re including instructions for cooking millet in a rice cooker, which yields soft, fluffy results.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/herbed-millet-stuffed-mushrooms/.
1/3 cup millet
4 tsp. olive oil
2 cups chopped button or cremini mushrooms
1/2 cup finely chopped celery (1 stalk)
1/3 cup finely chopped shallot (1 medium)
1 tsp. chopped fresh thyme
1 tsp. chopped fresh rosemary
1 tsp. chopped fresh marjoram
6 halves or 12 quarters marinated roasted tomatoes, coarsely chopped
3 Tbs. finely grated Parmesan cheese
1 large egg, lightly beaten
6 large portobello mushrooms, stems and gills removed
1/4 cup coarsely chopped fresh parsley for garnish, optional
Bring millet, 1 tsp. oil, and 1 cup water to a boil in small saucepan. Reduce heat to medium-low, and simmer 10 to 11 minutes, or until liquid is absorbed. Alternately, stir ingredients together in bowl of rice cooker, and cook millet according to rice cooker instructions.
Heat 1 tsp. oil in large skillet over medium high heat. Add chopped mushrooms, and sauté 5 minutes, or until mushrooms begin to brown. Add celery and shallot, and sauté 3 to 5 minutes more, or until vegetables are tender. Remove from heat, and stir in chopped herbs.
Add cooked millet to bowl with mushroom mixture, and stir to combine. Fold in chopped tomatoes, Parmesan,and egg.
Preheat oven to 400°F. Line baking sheet with parchment paper, or spray with cooking spray. Arrange portobello mushrooms stem side up on prepared baking sheet, and brush with remaining 2 tsp. oil. Season with salt and pepper, if desired. Spoon heaping 1/3 cup millet stuffing into each portobello cap. Bake 20 to 25 minutes, or until stuffing is heated through and lightly browned on top. Garnish with chopped parsley, if using.
nutritional information Per Per mushroom: Calories: 159; Protein: 7 g; Total Fat: 8 g; Saturated Fat: 1 g; Carbohydrates: 18 g; Cholesterol: 33 mg; Sodium: 130 mg; Fiber: 4 g; Sugar: 6 g; Gluten-Free
DECADENT VEGAN CHOCOLATE TRUFFLES
This comes from the January/February 2016 issue of Vegetarian Times, page 71. It begins, “Coconut milk stands in for heavy cream in these easy homemade chocolates. A touch of vanilla extract and an optional dash of orange-flavored liqueur give them a subtle yet sophisticated edge and aroma. Do not use chocolate chips—they will not melt properly.” Makes 16 to 18 Truffles
8 oz. bittersweet chocolate, finely chopped
1/2 cup full-fat coconut milk
1/2 tsp. pure vanilla extract
1/2tsp. orange-flavored liqueur, such as Cointreau, optional
1 pinch salt
3/4 cup sweetened shredded coconut
1⁄3 cup unsweetened cocoa powder
Place chocolate in medium heat-proof bowl. Bring coconut milk to a simmer in small saucepan. Remove from heat, and let stand 15 seconds. Strain through strainer over chocolate, stir, then let stand 1 minute, or until chocolate has melted. Stir in vanilla, liqueur (if using), and salt. Cool 1 hour, or until mixture reaches room temperature.
Line baking sheet with parchment paper. Scoop 1 1/2-tsp. mounds onto baking sheet with spoon. Chill 30 minutes.
Place coconut and cocoa powder in separate small bowls. Roll chilled chocolate mounds into smooth balls, then roll each in coconut or cocoa powder. Return truffles to parchment-lined baking sheet, and chill 1 hour.
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!
BLACK-EYED PEAS WITH SPINACH AND HERBS
"Here’s an easy and unusual recipe that highlights fresh spinach. If you use baby spinach, you can skip stemming, making the recipe even quicker than it already is. This Persian recipe is a Sabzi—referring to a recipe using greens and herbs, ingredients so typical to this cuisine. Serve with a fresh flatbread and a salad of chickpeas and tomatoes," according to the recipe.Serves: 6
Read more at http://www.vegkitchen.com/recipes/bountiful-beans/bean-main-dishes/black-eyed-peas-with-spinach-and-herbs/#sDx8kzIPtIHIW3To.99.
2 tablespoons olive oil
1 medium onion, chopped
1 cup chopped leek (white part only), well rinsed
Two 16-ounce cans black-eyed peas, drained and rinsed
2 large or 3 medium tomatoes, diced
Juice of 1/2 to 1 lemon, to taste
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
10 to 12 ounces fresh spinach, stemmed and well rinsed (or baby spinach, well rinsed)
1/2 cup chopped fresh parsley, or more, to taste
4 scallions, sliced
Salt and freshly ground pepper to taste
Hot cooked rice or other grain, optional
Heat the oil in an extra-large skillet or a steep-sided stir-fry pan. Add the onion and sauté over medium heat until translucent.
Add the leek and sauté another 5 minutes or so, until both it and the onion are golden.
Stir in the black-eyed peas, tomatoes, lemon juice, and spices. Cook until everything is hot and the tomatoes have softened, about 5 minutes.
Add half of the spinach, cover and cook until wilted down, then add the rest. Once it’s all wilted down, stir it in along with the parsley, and scallion. Cook for just a minute or two longer, just until then season with salt and pepper.
Serve at once over hot cooked rice or other grain, if desired.
