Here are today's six vegetarian recipes to help you through the day. Enjoy!
RAINBOW SLAW
This recipe, as well as the next one (Haitian Coleslaw), were in the May 2016 issue of Runner's World. The third one was included in an online article (“Three Delicious Coleslaw Recipes,” by Yishane Lee), which can be viewed online here.
Ingredients
1/4 head red cabbage
1/4 head Napa cabbage
1 red onion, halved
2 Tbsp. olive oil
Segments and juice of 1 grapefruit
Segments and juice of 1 orange
Juice of 1 lemon
1 Tbsp. cottage cheese
1 Tbsp. mayonnaise
1 Tbsp. raisins
Chili powder
Celery salt
Kosher salt
Instructions
Heat grill to medium-high. Brush cabbages and onion with olive oil, and grill, turning to cook evenly (5 minutes for Napa cabbage; 10 minutes for everything else). Let cool, then shred cabbage and chop onion. Mix fruit segments and juices, cottage cheese, mayonnaise, and raisins in bowl. Add cabbage and onion, and toss. Season to taste with spices and salt. Makes 4 servings.
Nutrition Information: Calories per serving: 97; Protein: 2 g; Carbs: 13 g; Fiber: 2 g; Sugar: 8 g; Total fat: 5 g; Saturated fat: 1 g; Sodium: 210 mg
HAITIAN COLESLAW
Ingredients
1/4 cup mayonnaise
1/4 cup olive oil
1/4 cup fresh lime juice
2 Tbsp. apple-cider vinegar
2 Tbsp. Dijon mustard
2 Tbsp. fresh dill, chopped
1 Tbsp. sugar
2 small serrano chilies, seeded and minced (about 2 1/2 tsp.)
1 garlic clove, minced
1 tsp. celery seeds
8 cups packed shredded cabbage (about 1 1/4 lb.), red or white, or both
2 cups packed shredded carrots (about 2 large carrots)
Salt and fresh ground black pepper to taste
Instructions
Whisk together first 10 ingredients in a medium bowl. Put cabbage and carrots in a large bowl, and toss with enough dressing to coat. Season with salt and pepper. Makes 6 servings.
Nutrition Information: Calories per serving: 90; Protein: 1 g; Carbs: 9 g; Fiber: 3 g; Sugar: 4 g; Total fat: 6 g; Saturated fat: 1 g; Sodium: 135 mg
PEANUT NOODLES WITH SLAW
12 oz. soba noodles (or ramen noodles)
2 Tbsp. toasted sesame oil, divided
1/3 cup creamy peanut butter
1/3 cup rice vinegar
3 Tbsp. agave syrup
3 Tbsp. low-sodium soy sauce or tamari
1 Tbsp. Sriracha sauce
2 cloves garlic, minced
1 cucumber, halved lengthwise and thinly sliced
4 Napa or savoy cabbage leaves, finely shredded
1 cup chopped romaine lettuce leaves
1 carrot, peeled and shaved with a vegetable peeler
1/3 cup chopped roasted peanuts or cashews
2 Tbsp. ripped fresh cilantro leaves
Instructions
Cook the noodles according to package directions. Rinse with cold water, drain, and toss with 1 Tbsp. sesame oil to coat. Transfer to a bowl, cover with plastic wrap, and refrigerate until the noodles are cold, tossing occasionally, at least 1 hour.
In a small bowl, whisk together the peanut butter, rice vinegar, agave, soy sauce, Sriracha, garlic, and remaining 1 Tbsp. sesame oil. Pour over the noodles and toss until the noodles are evenly coated.
Add the cucumber, cabbage, lettuce, and carrot and gently mix. Garnish with the peanuts and cilantro and serve.
Makes 8 meal servings or 10 side servings.
Nutrition Information: Calories per serving: 296; Protein: 11 g; Carbs: 44 g; Fiber: 2 g; Sugar: 8 g; Total fat: 10 g; Saturated fat: 2 g; Sodium: 672 mg
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
STIR-FRIED BROCCOLI WITH BELL PEPPERS AND CASHEWS
This is from the September 2013 issue of Vegetarian Times, page 63, and starts off, “This colorful vegetable medley is a feast for the eyes. Serve over rice, rice noodles, or egg noodles.” Serves 4 in 30 minutes or less
2 Tbs. low-sodium tamari or soy sauce
1 tsp. light brown sugar or agave nectar
1 tsp. unseasoned rice vinegar
1/2 tsp. chile-garlic sauce, optional
1 Tbs. canola oil
1 small onion, quartered and thinly sliced
2 cups broccoli florets
1 cup sliced carrots
1 1/2 cups sliced button or shiitake mushrooms
1 1/2 cups sliced red bell peppers
1 cup raw cashews
3 cloves garlic, minced (1 Tbs.)
1 Tbs. minced fresh ginger
1/4 cup sliced green onions, for sprinkling
Combine tamari, brown sugar, rice vinegar, and chile-garlic sauce (if using) in small bowl, and set aside.
Heat oil in large wok or skillet over high heat. Add onion, and stir-fry 1 to 2 minutes, or until softened. Add broccoli and carrots, and stir-fry 3 minutes, or until crisp-tender. Add mushrooms, bell peppers, and cashews, and stir-fry 3 to 4 minutes, or until vegetables are tender. Add garlic and ginger, and stir-fry 30 seconds. Add sauce, and stir-fry 1 minute. Sprinkle with green onions.
nutritional information Per 1 1/2-cup serving: Calories: 250; Protein: 9 g; Total Fat: 16 g; Saturated Fat: 3 g; Carbohydrates: 20 g; Cholesterol: 0 mg; Sodium: 384 mg; Fiber: 4 g; Sugar: 7 g; Vegan
SWEET POTATOES WITH SAGE AND CRANBERRIES
This comes from Publix Supermarket's Entertaining magazine (possibly the winter 2005 issue).
2 1/2 - 3 pounds sweet potatoes, peeled & cut into eighths
1/2 C finely chopped onion
1/4 C butter
1 Tbs snipped fresh sage or 1 tsp ground sage
1/2 tsp salt
1/2 tsp ground black pepper
1/2 C dried cranberries
1/4 C half-and-half or light cream
In Dutch oven place potatoes & enough salted water to cover. Bring to boil, reduce heat. Simmer, covered, for 20-25 minutes or until potatoes are tender.
Meanwhile, in a large skillet, cook onion in hot butter over medium heat until tender. Add sage, salt, and pepper. Cook for 1 minute. Stir in cranberries. Remove from heat.
Drain potatoes. Return to Dutch oven. Add half-and-half; mash with potato masher or beat with electric mixer on low speed until smooth. Stir in onion-sage mixture. Makes 6 servings.
Nutrition facts per serving: 225 cal, 9 g total fat (5 g sat. fat), 25 mg chol., 274 mg sodium, 34 g carbo., 5 g fiber, 3 g protein.
