Here are six yummy recipes to get your week started off just right, including Vegan Tempeh Reuben and Mediterranean Quinoa Stuffed Peppers. Enjoy!
PEACH AND BLUEBERRY TART WITH PECAN CRUST
This recipe, as well as the next one (Blueberry-Pomegranate Smoothie), was found in an article on Prevention, titled “11 Recipes with Fresh Blueberries.” Click here to see the article and all twelve recipes.
SERVINGS: 8
Crust
1 cup pecan halves
1 cup whole wheat pastry flour
2 tsp freshly grated lemon zest
1/8 tsp salt
1 egg white, beaten
2 Tbsp canola oil
1/2 Tbsp cold water
Filling
3/4 cup all-fruit peach preserves
1 1/2 Tbsp cornstarch
1 1/4 pounds ripe but firm peaches, sliced
3/4 cup fresh blueberries
Topping
1 cup fat-free Greek-style yogurt
3 Tbsp wildflower honey
To Prepare the Crust: Preheat the oven to 375°F. Coat a 10" fluted removable bottom tart pan or springform pan with cooking spray.
Set aside 8 pecan halves. Place the remaining pecans in the bowl of a food processor fitted with a metal blade or a blender. Process until finely ground. Add the flour, lemon zest, and salt. Process briefly to blend. Combine the egg white, oil, and water in a measuring cup. With the machine running, drizzle the liquid mixture into the bowl. Add up to 1 tablespoon water if needed. Turn off the machine as soon as the ingredients start to bind together.
Turn the mixture onto a lightly floured work surface. Pat into a disk (the mixture will be soft). Transfer to the bottom of the prepared pan. Press into the bottom and 1/2" up the side. Refrigerate for 15 minutes.
To Prepare the Filling: Combine the preserves and cornstarch in a small bowl. Add the peaches and blueberries and toss gently to mix. Spoon into the prepared crust. Bake for about 1 hour 15 minutes or until the juices are bubbling. Place pan on a rack to cool completely.
To Prepare the Topping: Whisk the yogurt with the honey in a bowl. Spoon on top of each serving and top with a reserved pecan half.
NUTRITION (per serving) 322 calories, 6 g protein, 44 g carbohydrates, 15 g fat, 1.5 g saturated fat, 1 mg cholesterol, 52 mg sodium, 3 g fiber
BLUEBERRY-POMEGRANATE SMOOTHIE
SERVINGS: 1
2/3 cup frozen blueberries (unthawed)
1/2 cup fat-free French vanilla yogurt (we used Stonyfield)
1/3 cup vanilla soy milk
1/4 cup pomegranate juice
Put 2/3 cup frozen blueberries (unthawed, 1/2 cup yogurt, 1/3 cup soy milk, and 1/4 cup pomegranate juice into a blender.
Blend on high speed until smooth.
NUTRITION (per serving) 226.8 cal, 9.2 g pro, 44.9 g carb, 3 g fiber, 2 g fat, 0.3 g sat fat, 123.4 mg sodium
MEDITERRANEAN QUINOA STUFFED PEPPERS
This is from Kaleigh McMordie, MCN, RN, LD on VeryWell.com. Kaleigh wrote, "When your blood pressure is high, it’s important to include plenty of vegetables, whole grains, and fiber in your diet. Stuffed bell peppers incorporate all of these into one convenient meal. This Mediterranean version includes whole grain quinoa, chickpeas, and plenty of vegetables, which all provide filling fiber. The bright red peppers and tomatoes also provide vitamins A and C and the antioxidant lycopene for a nutritious punch.
"Stuffed peppers are easy to prepare and hold up well in the refrigerator for lunches during the week. You can customize what you add to them. Switch up the grains with brown rice or farro if you have it, or add different beans and vegetables that need to be used up. You can also add cooked chicken or steak if you want to add a little more protein if you plan to eat the peppers by themselves."
Total Time: 35 min; Prep 10 min, Cook 25 min; Yield 2 peppers (346 calories)
To view this online, click here. To check out Kaleigh's website, go to Lively Table.
Ingredients
2 large red bell peppers
1 cup cooked quinoa
1 cup low sodium cooked chickpeas
1 cup cherry tomatoes, quartered
2 tablespoons pine nuts
2 tablespoons sliced black olives
1 clove garlic
1 teaspoon red wine vinegar
1 teaspoon dried oregano
Chopped parsley, for serving (optional)
PreparationHeat oven to 350F.
Cut bell peppers vertically down the center in half and remove stems and seeds. Place peppers on a baking sheet lined with parchment or a silicone baking mat.
In a mixing bowl, combine remaining ingredients. Scoop mixture into pepper halves.
Bake for 20 to 25 minutes, or until peppers are soft but still hold their shape. Remove from oven and sprinkle with parsley before serving (optional).
Ingredient Variations and Substitutions
You may use cooked brown rice or other grain, such as farro, in place of the quinoa.
Include any vegetables that you have in your refrigerator that need to be used.
Cooking and Serving Tips
Serve these stuffed peppers hot as a vegetarian dinner or cold as lunch.
Serve one pepper half as a side dish with grilled chicken or fish for a higher protein meal.
STONE FRUIT POUCHES
This is from Alton Brown on The Cooking Channel.
Total Timei: 25 minutes; Prep Time: 15 minutes; Cook Time: 10 minutes; Yield: 4 servings; Level: Easy
To view this online, click here.
Ingredients
2 cups crushed gingersnaps
4 apricots, pit removed and cut into eighths
4 plums, pit removed and cut into fourths
4 tablespoons unsalted butter
2 tablespoons plus 2 teaspoons sugar
Pinch salt
4 teaspoons lime zest
2 limes, juiced
4 teaspoons brandy
Directions
Heat coals of grill or fire pit. Cut 8 (18 by 18-inch) squares of aluminum foil. Lay down double thickness of foil and divide gingersnaps evenly among the 4 squares. Divide fruit evenly and place on top of gingersnaps. Dot with butter. In small bowl mix sugar, salt, and lime zest. Sprinkle sugar mixture evenly over fruit, drizzle with juice and brandy and seal packets. Once coals are ash covered, lay packets over them and cover with lid of grill. If cooking in a fire pit carefully try to partially bury packets in hot coals. Cook for 10 minutes. Remove from heat and open carefully, as steam inside packet is very hot. Serve on plates as is or spoon into shallow bowls and top with creme fraiche or ice cream.
LATE SUMMER MINESTRONE WITH BUTTERNUT SQUASH AND FRESH CORN
This comes from page 61 of the September 2013 issue of Vegetarian Times, and begins, “Bright, beautiful, and bursting with veggies, this colorful minestrone is a great way to stretch the harvest.” Serves 6.
To view this online, click here.
2 Tbs. olive oil
1 cup sliced leeks
1 cup chopped celery
1 cup chopped red bell pepper
1 tsp. salt, optional
4 cloves garlic, minced (4 tsp.)
1 Tbs. chopped fresh sage, or 2 tsp. dried sage
1/2 tsp. Italian seasoning
1 bay leaf
2 large tomatoes, peeled and coarsely chopped (1 cup)
2 cups cubed peeled butternut squash (3/4- to 1-inch cubes)
2 cups green beans or flat beans, cut into 1-inch pieces
1 15-oz. can or 1 1/2 cups cooked white beans, rinsed and drained
1 cup fresh or frozen corn kernels
1/2 tsp. balsamic vinegar
2–3 Tbs. chopped fresh mint, plus more for garnish, optional
Heat oil in 5-qt. Dutch oven or other large soup pot over medium heat. Add leeks, celery, bell pepper, and salt, if using. Cover, and cook 6 to 8 minutes, or until veggies are softened, stirring occasionally. Uncover, and continue cooking 5 to 6 minutes more, or until celery is somewhat shrunken and leeks are browned.
Add garlic, sage, Italian seasoning, and bay leaf. Stir 30 seconds, or until fragrant. Add tomatoes and 8 cups water, and bring to a boil. Season with salt and pepper, if desired. Reduce heat to medium-low, and simmer 20 minutes. Add squash, cover, and simmer 10 minutes. Add green beans, white beans, and corn; simmer 10 minutes more, stirring occasionally. Just before serving, stir in vinegar and mint.
nutritional information Per 2-cup serving: Calories: 185; Protein: 7 g; Total Fat: 5 g; Saturated Fat: less than 1 g; Carbohydrates: 30 g; Cholesterol: 0 mg; Sodium: 130 mg; Fiber: 9 g; Sugar: 7 g; Vegan; Gluten-Free
VEGAN TEMPEH REUBENS
I spent years eating reubens, and really missed them when I became a vegetarian. This vegan recipe, from Vegetarian Times, helps me out. It begins, “Thinly sliced tempeh simmered in a flavorful broth makes a great sandwich "meat" in this deli classic. Look for Follow Your Heart vegan cheese, which melts better than other brands.”
Makes 8 servings
Click here to view online.
Ingredients
Seasoned Tempeh
1/4 cup Bragg Liquid Aminos
1 small onion, quartered
2 cloves garlic, peeled
1 bay leaf
1 8-oz. pkg. tempeh, sliced
Thousand Island Dressing
1/4 cup vegan mayonnaise
3 Tbs. relish
2 Tbs. ketchup
Sandwiches
16 slices rye bread
5 oz. vegan Monterey Jack cheese, sliced
2 cups sauerkraut
Preparation
To prepare Seasoned Tempeh:
Combine liquid aminos, onion, garlic, bay leaf, and 2 cups water in saucepan over medium heat. Add tempeh slices, and bring to a simmer. Reduce heat to medium-low, and simmer 20 minutes. Cover, and let tempeh cool in broth.
To make Thousand Island Dressing:
Stir together mayonnaise, relish, and ketchup in small bowl.
To make Sandwiches:
Toast 8 slices bread. Set aside. Drain tempeh, and discard liquid, onion, garlic, and bay leaf. Place 3 slices tempeh on each slice of remaining bread. Top with cheese slices. Toast or broil 3 to 5 minutes, or until cheese has melted.
Top each sandwich with 1/4 cup sauerkraut. Spread toasted bread slices with Thousand Island Dressing. Place tops on sandwiches, and slice in half.
Calories: 276; Carbohydrate Content: 33 g; Fat Content: 9 g; Fiber Content: 6 g; Protein Content: 14 g; Saturated Fat Content: 1 g; Sodium Content: 971 mg; Sugar Content: 5 g
