When you think of protecting your heart, what comes to mind? Seeing a cardiologist? Taking your medication as indicated? Both are good ways to help. But according to an article in Diabetic Connect, little things can also help your heart, too – and they might be things you're already doing. (I know - this is my vegetarian blog, not my diabetic recipes blog, but protecting one's heart is still important.) The article (“4 Things You're Already Doing to Help Your Heart”) suggests that simple things like watching comedies and hanging out with your pet can also help promote heart health. Click here to read the article and find out all four things, and why they help.
And now, for today's six vegetarian recipes to help you through the day. Enjoy!
AL’S VEGGIE BURGER
This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.
To view this online, click here.
Ingredients
2 tablespoons olive oil, divided
1/2 cup white onion, diced
3 cloves garlic, minced
2 cans black beans, drained
10 medium button mushrooms, stems removed
1 teaspoon cumin
1 teaspoon salt
1/2 teaspoon pepper
1 egg
1/2 cup cooked brown rice
1 cup whole wheat bread crumbs
1/4 cup Sriracha
1/2 cup mayonnaise
4 whole wheat buns
6 leaves Bibb lettuce
1 tomato, sliced
1 avocado, sliced
Preparation
In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.
In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.
In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.
Preheat the oven to 350°.
In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.
In a small bowl, add the Sriracha and mayonnaise. Stir to combine.
To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.
Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.
BAKED SWEET POTATO FRIES
Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.
To view this online, click here.
Ingredients
2 1/2 pounds sweet potatoes, washed well
2 tablespoons cooking oil suitable for high heat, like safflower oil
2 teaspoons salt
2-3 teaspoons ground cinnamon
1 teaspoon (or to taste) ground cayenne
Preparation
Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.
Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.
BUTTERNUT SOUP
This recipe comes from Diabetic Connect. It originally calls for 2 vegetable or chicken stock cubes, but I've cut out the chicken stock cubes, so that it's only using the vegetable stock cubes. You could also use vegetable broth in place of the water and cut out the vegetable cubes altogether. Makes 4 servings.
To view this online, click here.
Ingredients
1 butternut squash diced
1 sweet potato diced
1 onion finely chopped
1 tablespoon olive oil
cinnamon to taste
1 teaspoon nutmeg
salt to taste
3 tablespoons plain low fat yogurt
2 vegetable cubes (see note above)
Directions
In a large pot, add the olive oil and onion, stir until soft.
Then add the butternut and sweet potato and cover with boiled water half an inch over.
Add the stock cubes, nutmeg and salt.
Cook until veggies are soft.
Turn down heat, stick blend until smooth, and add yogurt and cinnamon… yummy!
NAKED CHOCOLATE PEANUT BUTTER LAYER CAKE
This comes from The Baker Chick (otherwise known as Audra). Here’s part of what Audra wrote: “My favorite basic chocolate cake is layered with rich chocolate ganache and fluffy peanut butter frosting. I chose to make a naked cake because I’m so obsessed with the look of them, but many different options would work for this. The cake could be made in a bundt pan with the frosting slathered on and the ganache poured on top. Or, you could frost it more traditionally, frosting it all perfectly smooth and then once again pouring the ganache on top. Whatever you decide, if you are a chocolate/peanut butter lover I know you’ll adore this cake.” Yield: 10-12 servings
To view this online, click here.
Ingredients
For the Cake:
1 cup plus 2 tablespoons unsweetened cocoa powder*
2 and 1/4 cups all-purpose flour
2 and 1/4 cups sugar
2 and 1/4 teaspoons baking soda
1 teaspoon baking powder
1 teaspoon salt
3 large eggs
1 cup plus 2 tablespoons warm water
1 cup plus 2 tablespoons buttermilk
4 1/2 tablespoons safflower oil
1 1/2 teaspoons pure vanilla extract
For the Frosting:
12 tablespoons of butter, softened (1 1/2 sticks)
1 cup creamy peanut butter
3 cups powdered sugar
1/4 cup heavy cream, whipped to stiff peaks
For the Ganache:
4.5 oz dark chocolate, chopped
1/2 cup heavy cream
peanut butter cups to garnish (optional)
Instructions
For the Cake:
Preheat oven to 350F.
Grease and flour your cake pans, lining with a circle of parchment paper. (This can be 6, 8 or 9 inch pans, I would use at least 3 pans if doing 6 inch though.)
In a large bowl, whisk together the flour, cocoa powder, sugar, baking soda, baking powder and salt.
Stir in the water, buttermilk, oil, vanilla and eggs, continue to stir until batter is smooth.
Divide batter amongst the pans and bake for 25-35 mins, or until a cake tester inserted into the middle of the cake comes out clean. Set aside to cool.
For the Ganache:
Place the chocolate in a heat-proof bowl. Bring the heavy cream to a simmer on the stove-top, and then pour over the chopped chocolate. Whisk until smooth. Allow to cool and thicken before using. (I pop mine in the fridge or freezer.
For the Frosting:
Cream together the butter and peanut butter until smooth. Gradually add the powdered sugar until well combined. Fold in the whipped cream until frosting is smooth and fluffy.
To assemble:
Using a serrated knife, level each cake layer, slicing off the "domed" top to make it even. Place the bottom later on a piece of parchment paper on a cake turntable (if you have one.)
Spread a layer of ganache over the first layer of cake, sticking it into the fridge or freezer if needed to firm it up. (I stuck the whole cake into the fridge between each frosting layer.)
Follow with a layer of frosting, then another layer of cake, more ganache, more frosting etc. Add some frosting to the outside of the cake, smoothing with a spatula. Top with chopped peanut butter cups.
Notes:
* Base cake recipe adapted from Martha Stewart
STOVETOP VEGETARIAN ORZO AND SPINACH SKILLET DINNER
This comes from Jolinda Hackett, About.com's Vegetarian Food expert. Jolinda wrote, "This is a super easy one-pot complete vegetarian meal using pre-cooked orzo, canned chickpeas, fresh or frozen spinach and topped off with optional crumbled feta cheese, if you're not eating vegan. If you need a quick meal but don't have orzo on hand, you could try using this recipe with instant rice or even another whole grain that you have handy. Couscous would also be super quick, but orzo would be better. This recipe is vegetarian and gluten-free, and, if you omit the feta cheese, it's vegan as well."
Recipe courtesy of Bush's® Beans.
Prep Time: 15 minutes; Cook Time: 5 minutes; Total Time: 20 minutes; Yield: 4 servings
To view this online, click here.
Ingredients:
2 tablespoons olive oil
1 small red onion, chopped
3 cloves garlic, chopped
1 (16 ounce) can garbanzo beans (chickpeas), drained
1/2 cup cooked orzo
1 lemon, juiced
2 cups fresh spinach, chopped or 12 ounces frozen, thawed and squeezed to drain
salt and pepper
1/2 cup crumbled feta cheese (optional)
Preparation:
Heat the oil in a large skillet over medium heat. Add the onion and garlic and cook until almost clear, about 5-6 minutes. Add the beans, cooked orzo, lemon juice and spinach, stirring to combine well.
Season with salt and pepper to taste. Allow to heat for 4-5 minutes until spinach has cooked through and everything is heated and well combined.
Serve topped with feta cheese.
Makes four servings.
PINEAPPLE COBBLER
From Vegetarian Times, January/February 2012 issue, p. 65. This recipe begins, "Pineapples and dates create a luscious filling for this dessert. Experiment with different fruit juices and with dried fruits other than dates." Serves 9.
To view this online, click here.
Filling
5 cups fresh pineapple cubes
1 cup coconut-pineapple juice or unsweetened pineapple juice
1 cup chopped dates
1 1/2 tsp. vanilla extract
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 tsp. ground cardamom or allspice
Topping
1 1/2 cups rolled oats
1/2cup all-purpose or whole-wheat pastry flour
1/2 cup coconut-pineapple juice or unsweetened pineapple juice
1/4 cup brown sugar, optional
1/2 tsp. ground cinnamon
1/4 tsp. ground cardamom or nutmeg
1/4 cup vegan margarine
3 Tbs. coconut or safflower oil
Preheat oven to 375°F. Coat 8-inch square baking dish with cooking spray.
To make Filling: Stir together pineapple cubes, juice, dates, vanilla, cinnamon, nutmeg, and cardamom in medium saucepan, and bring to a boil over medium-high heat. Cook 10 minutes, or until dates begin to break apart, stirring frequently.
To make Topping: Combine oats, flour, juice, brown sugar (if using), cinnamon, and cardamom in large bowl. Melt margarine and oil in small saucepan. Stir margarine mixture into oats mixture.
Spoon Filling into prepared baking dish. Spread Topping over Filling, and bake 35 to 40 minutes, or until Topping is golden brown.
nutritional information Per 2/3-cup serving: Calories: 264; Protein: 4 g; Total Fat: 8 g; Saturated Fat: 5 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 37 mg; Fiber: 5 g; Sugar: 26 g
