Friday Recipes

Enjoy!

SWEET POTATO SOUFFLE

My mom’s recipe, which can be found in my e-cookbook, Off the Wall Cooking. There were never any left-overs.

4-5 sweet potatoes

1 egg

1 small can pineapple

1 C nuts

2 T orange juice concentrate

1/2 tsp. salt

Cinnamon

dash pepper

1/2 C brown sugar

9 large marshmallows

Peel & dice sweet potatoes, place in pan of water, and cook until tender. Mash & add other ingredients except marshmallows. Put in square pan, cut in 9 squares & place 1 marshmallow in each square. Bake at 350 degrees for 10 minutes.

GARBANZOS AND GREENS WITH CHORIZO

This comes from David Tanis, also in The New York Times cooking e-newsletter. Yield: 4 to 6 servings.

To view this online, click here.

Ingredients

For the Chickpeas and Broth:

1 cup dried chickpeas (garbanzo beans)

1/2 onion, stuck with a clove

1 small carrot, peeled, cut in 2-inch chunks

1 small bay leaf

Salt

For the Garbanzos and Greens:

2 tablespoons olive oil

1 large onion, finely diced (about 1 cup)

Salt and pepper

6 ounces Spanish chorizo, diced

2 teaspoons minced garlic

1/4 teaspoon pimentón

1 teaspoon cumin seeds, lightly toasted and coarsely ground

1 pound kale or chard, washed and cut in wide ribbons

1/4 cup pine nuts, lightly toasted, optional

Preparation

Pick over chickpeas, put them in a large bowl and cover with cold water. Soak for at least 8 hours, preferably overnight.

Drain chickpeas (they should have swelled considerably) and put them in a soup pot. Cover with 6 cups water, add the onion stuck with clove, the carrot and the bay leaf. Bring to a boil over high heat, then lower heat and let chickpeas simmer gently. Skim any foam that rises to the surface. Cook for 1 to 1 1/2 hours until chickpeas are tender. (If chickpeas seem to be drying out during cooking, add 1/2 cup water to keep them submerged in liquid.) Season generously with salt, and leave chickpeas to cool in the broth (cooking liquid). You should have about 2 1/2 cups cooked chickpeas. (They may be cooked a day in advance, if desired.)

Put olive oil in a deep, wide skillet over medium-high heat. Add the diced onion, season with salt and pepper, and cook, stirring occasionally, until softened and lightly browned, about 5 minutes. Add the chorizo and let it fry a bit, then turn heat to medium. Add the garlic, pimentón and 1/2 teaspoon of the cumin, and stir to coat. Add the cooked chickpeas and 1/2 cup broth. Bring to a simmer, add the greens and sprinkle with a little salt. Stir to allow the greens to wilt. Put on the lid and cook for 4 to 5 minutes, until greens are completely cooked. Stir well, taste and adjust seasoning if necessary. To serve as a tapa or side dish, transfer to a cazuela or deep serving platter. Sprinkle with the remaining 1/2 teaspoon cumin and the pine nuts, if using. Alternatively, to serve as soup, spoon the garbanzo-and-greens mixture into 4 deep soup bowls. Ladle 1 cup heated broth into each bowl, and sprinkle soup with the remaining cumin.

EGGPLANT AND TOMATO CASSEROLE

Yield: 8 servings

Source: 1,001 Recipes For People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details.22.shtml

View Online: http://diabeticgourmet.com/recipes/html/310.shtml

Ingredients

1 large eggplant (2 pounds), peeled, cut into 1-inch cubes

1/2 cup seasoned dry bread crumbs

1/3 cup chopped onion

3 cloves garlic

1-1/2 teaspoons dried oregano leaves, divided

1/2 teaspoon dried basil leaves

1/4 teaspoon dried thyme leaves

Salt and pepper, to taste

2 eggs

3 medium tomatoes, sliced

1/4 cup grated fat-free Parmesan cheese

Directions

Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.

Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.

Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.

Nutritional Information Per Serving: Calories: 98; Protein: 5.1g; Sodium: 245mg; Cholesterol: 53.3mg; Fat: 1.9g; Carbohydrates: 16.9g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat

TOFU AND SPINACH STUFFED SHELLS

This comes from the April/May 2015 issue of Vegetarian Times, page 40. It begins, “Olive oil–poached garlic gives tofu a deep, mellow flavor, while miso and vinegar provide a cheese-like tang.” Serves 6.

To view this online, click here.

6 oz. jumbo pasta shells

12 cloves garlic, peeled and thinly sliced

1/4 cup olive oil

1 16-oz. block firm tofu, drained, rinsed, and patted dry

2 Tbs. unpasteurized apple cider vinegar

2 tsp. lemon juice

2 tsp. white miso

5 oz. baby spinach leaves (6 cups)

1 24-oz. jar prepared pasta sauce

2 Tbs. chopped Kalamata olives, optional

2 Tbs. chopped green olives, optional

Preheat oven to 375°F.

Cook pasta shells according to package directions. Drain, rinse, and drain again, then place on clean kitchen towel to cool and dry.

Bring garlic and olive oil to a simmer in small skillet over medium heat. Reduce heat to low, and simmer 15 minutes, or until garlic is soft and golden. Remove from heat, and set aside.

Crumble tofu into bowl of food processor, and blend with vinegar, lemon juice, miso, garlic, and oil until smooth. Transfer to medium bowl.

Heat large saucepan over medium heat. Add spinach and 2 Tbs. water, and cook 3 to 4 minutes, or until leaves are wilted. Transfer to strainer, and squeeze out excess liquid. Roughly chop, and stir into tofu mixture.

Spoon 2 Tbs. filling into each pasta shell, and place in single layer in large baking dish. Cover with pasta sauce, sprinkle with olives (if using), and bake 45 minutes, or until sauce is bubbling. Let stand 10 minutes before serving.

nutritional information Per 3 stuffed shells: Calories: 343; Protein: 13 g; Total Fat: 14 g; Saturated Fat: 2 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 562 mg; Fiber: 5 g; Sugar: 11 g; Vegan

HERBED TOFU LASAGNA WITH ZUCCHINI

This comes from the April 2006 issue of Vegetarian Times, and begins, “Simple, fresh flavors and an innovative way with tofu—it's blended with herbs and seasonings until creamy and ricotta-like—make this lasagna one you'll want to make year-round. The key: Use the best purchased marinara sauce you can find, then drizzle each serving with extra virgin olive oil.” Serves 10.

To view this online, click here.

2 14-oz. pkg. firm tofu, well drained

1/2 cup chopped fresh basil

1/3 cup chopped fresh Italian parsley

1/3 cup pine nuts, toasted

2 cloves garlic, peeled

2 Tbs. lemon juice

1 tsp. salt

1/2 tsp. red pepper flakes

1/4 tsp. sugar

1 Tbs. olive oil

4 medium-size zucchini, cut into 1/2-inch slices (about 3 cups)

5 cups marinara sauce

16 no-cook lasagna noodles (9 oz.)

Preheat oven to 350°F. Coat 13×9-inch baking dish with cooking spray. Combine tofu, basil, parsley, pine nuts, garlic, lemon juice, salt, red pepper flakes and sugar in food processor; blend until smooth and similar to ricotta in texture.

Put oil and zucchini in large nonstick skillet. Sauté 3 to 5 minutes over medium-high heat, or until just tender.

Spread 3 Tbs. marinara sauce over bottom of prepared baking dish. Cover with layer of noodles, overlapping slightly, half of tofu mixture and half of zucchini mixture. Top with another layer of noodles, remaining tofu and zucchini, and 1/2 cup sauce. Finish with another layer of noodles and remaining sauce.

Cover with foil, and bake 1 hour. Let rest 10 minutes before serving.

nutritional information Per SERVING: Calories: 314; Protein: 18 g; Total Fat: 12 g; Saturated Fat: 1 g; Carbohydrates: 36 g; Sodium: 617 mg; Fiber: 6 g; Sugar: 10 g; Vegan

TEN MINUTE VEGAN VEGETABLE FAJITAS

This comes from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolina wrote, “Eating vegan? Like fajitas? Try this quick and easy vegetable fajitas recipe calling for red and green bell peppers. You can get these easy vegetarian fajitas on the table in less than ten minutes (yes, really!). No problem! Yes, it may look like a long ingredients list, but it's mostly just bell peppers and a few seasonings, including curry powder, chili powder and cayenne pepper. Super short on time or just short on fresh spices? Toss in a half to two-thirds of a packet of taco seasoning in place of the individual spices, because why not?

“There's no wrong way to make Mexican food, in my personal burrito-addicted opinion, and recipes such as this one show off just how quick, easy and versatile Mexican food can be. Start with bell peppers, add some salsa (whether fresh homemade salsa or store-bought) and sour cream and you've got yourself a meal. Keep the hot sauce nearby, if that's your thing, and sneak in some homemade guacamole if avocados are in season. Sure, you can add in some meat substitute, lightly browned seitan or even a bit of sauteed or fried or baked tofu if you want something a bit heartier, or, just keep it simple and follow the recipe as is.” Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Yield: makes 4 fajitas (2 - 4 servings).

To view this online, click here.

Ingredients

1-2 tbsp olive oil

1 red bell pepper, sliced into strips

1 green bell pepper, sliced into strips

1 onion, sliced thin

1/2 tsp garlic salt

1 tsp curry powder

1/2 tsp chili powder

1/4 tsp cayenne pepper, or to taste

1/4 cup salsa

1/4 cup sour cream or non-dairy sour cream substitute (optional, but tasty!)

4 flour tortillas, warmed

Preparation

In a large skillet or frying pan, sautee the bell pepper and onion in olive oil. Add the garlic salt, curry powder, chili powder and cayenne pepper and allow to cook, stirring frequently, until peppers and onion are soft, about 5 - 7 minutes. Make sure to not overcook the bell peppers; they should be tender, but not too soft.

Warm the flour tortillas in the microwave for just a few seconds, or in the oven.

I like to use my toaster oven for this, so I don't have to turn on the big oven just to warm up tortillas.

Divide the peppers between the four warmed flour tortillas. Add a bit of salsa and sour cream (or a vegan non-dairy substitute) to each and serve immediately.

Enjoy your vegetable fajitas with bell peppers! Yum!

Wednesday Recipes

Here are today's six vegetarian recipes to help you through the day. Enjoy!

PURPLE HAZE SMOOTHIE

Variation on a theme. If you’ve glanced at this blog the past few days, you might be getting the idea that you can make smoothies out of almost any fruit and/or juice (or milk), you’re right. Experiment; use any juice to your liking: apple, cranberry, orange (my favorite), whatever, then add whatever fruits you have around. If none of the fruits are conducive to freezing (berries work best), add a few ice cubes, or better still, frozen juice cubes. This one is similar to the previous smoothies. The blueberries give it a pleasant taste and a beautiful color.

This, and the next recipe (Lizard Lounge Tea) can be found in my e-cookbook, Off the Wall Cooking. I know, shameless plug, but that’s beside the point.

1 - 1 1/2 C orange juice (note)

1/2 C frozen blueberries

4 frozen strawberries (opt.)

1/2 C yogurt

1/2 C frozen cranberries

1 T wheat germ

Blend orange juice & berries. Add yogurt & wheat germ, blend for 5-15 more seconds.

NOTE: If adding strawberries, add the extra 1/2 C orange juice. Or use 1 C juice and 1/2 C soymilk.

LIZARD LOUNGE TEA

My oldiest son spent several summers traveling the country, both singly and with friends. Several times, he wound up at the Rainbow Gathering, where he hooked up with a group of friends. Most of them had grown up in hot areas of the country, so they nicknamed themselves lizards; their area of the camp site was the lizard lounge. They would cook up their version of iced tea, which they would barter for other commodities. Everyone asked what their secret ingredient was.

This is a scaled down version. I found that cranberry or cranberry-apple herb tea works very nicely with this, but any herbal tea can be used.

1/2 gallon apple cider

4-5 herbal tea bags

Place cider in a large pan or teakettle and bring to a boil. Place herbal tea bags into a large container and pour the boiled cider over the tea bags. Let steep for 15-30 minutes and cool. Very good.

GARBANZOS AND GREENS WITH CHORIZO

This comes from David Tanis, also in The New York Times cooking e-newsletter. Yield: 4 to 6 servings.

To view this online, click here.

Ingredients

For the Chickpeas and Broth:

1 cup dried chickpeas (garbanzo beans)

1/2 onion, stuck with a clove

1 small carrot, peeled, cut in 2-inch chunks

1 small bay leaf

Salt

For the Garbanzos and Greens:

2 tablespoons olive oil

1 large onion, finely diced (about 1 cup)

Salt and pepper

6 ounces Spanish chorizo, diced

2 teaspoons minced garlic

1/4 teaspoon pimentón

1 teaspoon cumin seeds, lightly toasted and coarsely ground

1 pound kale or chard, washed and cut in wide ribbons

1/4 cup pine nuts, lightly toasted, optional

Preparation

Pick over chickpeas, put them in a large bowl and cover with cold water. Soak for at least 8 hours, preferably overnight.

Drain chickpeas (they should have swelled considerably) and put them in a soup pot. Cover with 6 cups water, add the onion stuck with clove, the carrot and the bay leaf. Bring to a boil over high heat, then lower heat and let chickpeas simmer gently. Skim any foam that rises to the surface. Cook for 1 to 1 1/2 hours until chickpeas are tender. (If chickpeas seem to be drying out during cooking, add 1/2 cup water to keep them submerged in liquid.) Season generously with salt, and leave chickpeas to cool in the broth (cooking liquid). You should have about 2 1/2 cups cooked chickpeas. (They may be cooked a day in advance, if desired.)

Put olive oil in a deep, wide skillet over medium-high heat. Add the diced onion, season with salt and pepper, and cook, stirring occasionally, until softened and lightly browned, about 5 minutes. Add the chorizo and let it fry a bit, then turn heat to medium. Add the garlic, pimentón and 1/2 teaspoon of the cumin, and stir to coat. Add the cooked chickpeas and 1/2 cup broth. Bring to a simmer, add the greens and sprinkle with a little salt. Stir to allow the greens to wilt. Put on the lid and cook for 4 to 5 minutes, until greens are completely cooked. Stir well, taste and adjust seasoning if necessary. To serve as a tapa or side dish, transfer to a cazuela or deep serving platter. Sprinkle with the remaining 1/2 teaspoon cumin and the pine nuts, if using. Alternatively, to serve as soup, spoon the garbanzo-and-greens mixture into 4 deep soup bowls. Ladle 1 cup heated broth into each bowl, and sprinkle soup with the remaining cumin.

HOMEMADE TORTILLAS

This, as well as the next two recipes (Cocoa Black Bean Avocado Cream Tacos and Banana Chocolate Tacos), are from the May 2016 issue of Runner’s World, and can be found here. This one begins, “Corn tortillas are rich in flavonoids, which help protect against certain cancers.”

Ingredients

2 cups masa harina (corn flour)

1/2 tsp. salt

1 1/2 cups warm tap water

Instructions

In a large bowl, combine masa and salt. Slowly pour the water into the dry ingredients and mix until the dough is just moistened and forms small clumps. Add more water, if needed by the tablespoon, but don’t let dough become too moist. It should feel like play-dough.

Divide dough into 12 golf-ball size balls. Cover with a damp paper towel. Cut a quart-size ziptop plastic bag up both side seams. Place one ball of dough between the plastic sheets and press down firmly with a medium pot or a tortilla press to form a 4 -5” circle about 1/8” thick.

Heat a heavy skillet or griddle over medium and lightly brush with some oil. Cook the tortilla for 1 minute, or until darkened in some spots and the dough looks dry. Flip and cook for 30 seconds more. Transfer to a clean kitchen towel and fold over to keep warm. Repeat with remaining tortillas, brushing the skillet with more oil as needed.

Nutrition Information: Calories per serving: 69; Protein: 2 g; Carbs: 15 g; Fiber: 1 g; Total fat: 1 g; Saturated fat: 0 g; Sodium: 99 mg

COCOA BLACK BEAN AVOCADO CREAM TACOS

This one begins, “Cocoa adds richness to this hunger smashing fiber-rich bean filling. As a giant cousin of the banana, plantain contains twice as much vitamin C to keep your blood pressure from boiling over. The creamy avocado sauce adds a dose of heart-healthy monounsaturated fat.”

Ingredients

2 tsp. canola or grapeseed oil

1 small yellow onion, diced

2 plum (Roma) tomatoes, seeded and diced

1 ripe plantain, lots of black spots on skin, peeled and diced

1 (15 oz.) can black beans, drained and rinsed

2 Tbsp. cocoa powder

1/2 tsp. chili powder

1/2 tsp. ground cumin

1/3 cup chopped cilantro

1/4 cup fresh lime juice (from 1 large lime)

Kosher salt and freshly ground black pepper

1/2 cup sour cream

1/2 avocado

8 small corn tortillas

1 jarred roasted red bell pepper, thinly sliced

1/4 cup toasted pumpkin seeds (pepitas)

Instructions

Heat oil in a large skillet over medium heat. Add onion and cook until softened, 3 minutes. Add tomatoes, plantain, black beans, cocoa powder, chili powder, cumin, 1/4 cup water, and 1/2 tsp. salt and pepper; cook 3 minutes more. Stir in cilantro and 2 Tbsp. lime juice. Season to taste with salt and pepper and remove from heat.

Blend together sour cream, avocado, remaining 2 Tbsp. lime juice and a pinch of salt until smooth.

Top tortillas with beans, red pepper, avocado cream and pumpkin seeds. Serves 4.

Nutrition Information: Calories per serving: 408; Protein: 11 g; Carbs: 59 g; Fiber: 12 g; Sugar: 12 g; Total fat: 16 g; Saturated fat: 5 g; Sodium: 320 mg

BANANA CHOCOLATE TACOS

Chocolate? Bananas? On tacos? Sure, why not? This one begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”

Ingredients

1 cup part-skim ricotta cheese

2 Tbsp. almond butter

1 Tbsp. maple syrup

1–2 tsp. orange zest

1 tsp. vanilla extract

2 oz. chopped dark chocolate

1/2 tsp. cinnamon

4 small bananas, sliced into 1/2" pieces

4 small (6") whole-wheat tortillas, heated according to package

1/4 cup unsweetened toasted coconut flakes

Instructions

Stir together ricotta, almond butter, syrup, orange zest and vanilla.

Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.

Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.

Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.