Finally, Friday! Here are six vegetarian recipes to help you through the weekend. Enjoy!
BALSAMIC BERRY YOGURT
This, as well as the Java Fig recipe, comes from the October 2015 issue of Runner's World, page 52. (The first two yogurt recipes - Black Forest Yogurt and Roasted Grape Yogurt - were posted two days ago, and the second two - Lemony Beet Yogurt and Curry Mango Yogurt - yesterday.) The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “A little balsamic glaze adds sweetness without too much sugar. The vitamin C in strawberries may improve exercise performance.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
2 teaspoons balsamic glaze
2 teaspoons honey
Sprinkle of lemon zest
Sprinkle of cinnamon
Sliced strawberries
Pistachios
Sliced basil
Instructions
Stir balsamic glaze, honey, lemon zest, and cinnamon into yogurt. Top with sliced strawberries, pistachios, and basil.
Nutrition Information: Calories per serving: 286; Carbs: 33 g; Fiber: 4 g; Protein: 18 g; Total fat: 10.5 g; Saturated fat: 3 g; Sodium: 124 mg
JAVA FIG YOGURT
This one begins, “The center of the cocoa bean, cacao nibs pack crunch, cocoa flavor, and disease-fighting antioxidants.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1/4 cup dried figs
1/4 cup coffee
1/2 teaspoon orange zest
1/4 teaspoon vanilla extract
Cacao nibs
Instructions
To make a coffee-fig puree, soak the dried figs in coffee for 2 hours. Add the orange zest and vanilla extract. Blend until all ingredients are combined. Stir the coffee-fig puree into yogurt. Sprinkle the cacao nibs on top.
Nutrition Information: Calories per serving: 284; Carbs: 33 g; Fiber: 7 g; Protein: 16 g; Total fat: 9 g; Saturated fat: 6 g; Sodium: 58 mg
VEGAN ANGEL HAIR PASTA PRIMAVERA
This comes from Jolinda Hackett, About.com's Vegetarian expert. She writes, “Primavera is a healthy main dish easy enough to prepare on a weeknight. Made from a simple creamy homemade white sauce and plenty of garlic and basil for flavor, this is a healthy and filling vegetarian pasta dish perfect for a quick and easy vegetarian dinner.”
She adds, “With lots of veggies and a soymilk-based sauce, this vegetarian and vegan pasta primavera with angel hair is very low in fat.”
Ingredients
3 tbsp olive oil
1 onion, diced
3 cloves garlic, minced
1 tbsp dried basil
6 tbsp flour
3 cups soy milk
1/4 cup nutritional yeast
1 small head broccoli, cut into florets
1 medium carrot, sliced
1/2 pound sliced fresh mushrooms
1 cup frozen peas
salt and pepper to taste
1 pound angel hair pasta
Preparation
Heat the olive oil in a large saucepan over medium heat. Cook the onion, garlic and basil until the onion becomes translucent, about 5-7 minutes. Stir in the flour to make a paste.
Slowly add the soy milk, stirring constantly. Stir in the nutritional yeast, then cook over low heat until the mixture thickens.
Steam the broccoli and carrot, and add to the sauce along with the mushrooms and peas. Add salt and pepper to taste, then cook until heated through.
Cook the pasta according to package directions, then serve sauce over pasta.
VEGAN CREAM OF ASPARAGUS SOUP
This recipe comes from Jolinda Hackett, About.com's Vegetarian Food guide. She writes, “With just four ingredients plus a little salt and pepper to taste, this is a very simple and basic vegan cream of asparagus soup recipe. Be sure to use a vegan margarine to make sure your asparagus soup is completely vegan and dairy-free.”
To view this recipe online, click here.
Ingredients
1 cup water or vegetable broth
1 bunch fresh asparagus
2 tbsp vegan margarine
2 tbsp flour
1 3/4 cups soy milk
salt and pepper to taste
Preparation
Blanch asparagus in water or vegetable broth for just a few minutes until asparagus is tender, but not soft and overcooked. Drain, reserving the cooking liquid, and set aside.
In a large soup pot, melt the margarine over medium-low heat, then add the milk and flour, stirring until a thick roux is formed. Remove from heat.
In a blender or food processor, add the asparagus, soy milk roux, asparagus cooking liquid and asparagus. Pulse a few times, until just blended, or until you have the desired consistency. I like to have a few pieces of whole asparagus in my soup, though you may prefer a smoother asparagus soup.
Return to the stove to reheat your soup, and season generously with salt and pepper.
GRILLED VEGETABLE PANZANELLA
From the July/August 2013 issue of Vegetarian Times, page 27. The recipe starts off, “Grilled summer vegetables require little seasoning to taste spectacular in this hearty bread salad.” Serves 4 in 30 minutes or less.
To view online, click here.
4 slices rustic French bread (8 oz.)
1 12-oz. pkg. cherry tomatoes
16 large green beans (4 oz.)
1 large yellow squash, quartered lengthwise
2 Tbs. olive oil
2 Tbs. white balsamic vinegar
1 large clove garlic, minced (1 tsp.)
1 small head radicchio, diced
1 oz. chilled blue cheese, crumbled or coarsely grated (1/3 cup)
4 hard-boiled eggs, roughly chopped
Coat grill pan or basket with cooking spray, and preheat over medium heat.
Grill bread slices 3 to 4 minutes per side until crisp and lightly charred. Slice into cubes, and transfer to large bowl.
Coat tomatoes, green beans, and squash lightly with cooking spray, and season with salt and pepper, if desired. Arrange in separate groups on prepared grill pan or in grill basket. Grill 8 minutes, or until squash and beans are charred and just tender, and tomatoes are splitting open, turning vegetables occasionally.
Transfer all but 4 tomatoes to medium bowl. Press tomatoes in bowl slightly to release juices. Spoon tomatoes, and then their juices, over toast cubes.
Whisk together oil, vinegar, and garlic in large serving bowl. Add remaining 4 tomatoes, mash coarsely, and season with salt and pepper, if desired. Cut green beans and squash crosswise into 1/2-inch pieces. Add cut vegetables, radicchio, and blue cheese to bowl with dressing. Toss to coat. Add bread cube mixture, and toss to coat. Sprinkle chopped eggs over top.
nutritional information Per 2-cup serving: Calories: 361; Protein: 15 g; Total Fat: 17 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 192 mg; Sodium: 533 mg; Fiber: 4 g; Sugar: 8 g
CHOYOTE RATATOUILLE AND RED BEANS
This is from the March 2016 issue of Vegetarian Times, page 76. It begins, “When chayote is simmered, it takes on a zucchini-like texture and tenderness, making it a perfect cold-weather substitute in this Provençal vegetable dish. We’ve added kidney beans for extra protein so you can serve this as a main dish over couscous, rice, or pasta.” Serves 8.
To view this online, click here.
3 Tbs. olive oil
2 small onions, quartered and thinly sliced (2 cups)
2 small red, orange, or yellow bell peppers, cut into thin 1 1/2-inch-long strips
1 large fennel bulb, trimmed, cut into eighths, and thinly sliced (2 cups)
3 cloves garlic, minced (1 Tbs.)
4 chayotes, peeled and cut into 1-inch chunks (8 cups)
2 15-oz. cans chopped tomatoes
4 sprigs fresh thyme
4 sprigs fresh oregano
2 bay leaves
1/2 tsp. harissa paste, optional
1 1/2 cups cooked kidney beans, or one 15-oz. can kidney beans, rinsed and drained
Heat oil in large saucepan or Dutch oven over medium heat. Add onions, bell peppers, and fennel, and sauté 5 to 7 minutes, or until vegetables are translucent. Stir in garlic, then chayote, tomatoes, thyme, oregano, bay leaves, harissa paste (if using), and 1 cup water. Cover, reduce heat to medium-low, and simmer 30 minutes.
Add kidney beans, and cook, covered, 10 to 15 minutes more, or until chayote is tender. Adjust seasoning with harissa paste, and season with salt and pepper, if desired.
nutritional information Per Per 1-cup serving: Calories: 162; Protein: 6 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 24 g; Cholesterol: 0 mg; Sodium: 332 mg; Fiber: 7 g; Sugar: 8 g; Vegan; Gluten-Free
Friday, April 8, 2016
Thursday, April 7, 2016
Thursday Recipes
Enjoy!
LEMONY BEET YOGURT
This, as well as the Curry Mango recipe, comes from the October 2015 issue of Runner's World, page 52. (The first two yogurt recipes were posted yesterday, and can be viewed by clicking here.) The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “Beets are a leading source of nitrates, compounds that have been shown to improve exercise endurance. Walnuts provide heart-healthy omega-3 fats.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1/2 cup diced cooked beets
2 teaspoons chopped dill
Sprinkle of lemon zest
Pinch of salt
Chopped walnuts
Instructions
Stir the beets, dill, lemon zest, and salt into yogurt. Top with walnuts.
Nutrition Information: Calories per serving: 198; Carbs: 16 g; Fiber: 3 g; Protein: 17 g; Total fat: 8 g; Saturated fat: 2.5 g; Sodium: 268 mg
CURRY MANGO YOGURT
This one begins, “This sweet-and-savory combo provides cholesterol-lowering monounsaturated fat. Cashews offer magnesium, which improves muscle strength.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 1/2 teaspoons curry powder
Pinch of cayenne
1/2 cup diced mango
1/4 cup diced avocado
Chopped cashews
Lime zest
Instructions
Stir curry powder and cayenne into yogurt. Top with mango, avocado, cashews, and lime zest.
Nutrition Information: Calories per serving: 276; Carbs: 26 g; Fiber: 5 g; Protein: 17 g; Total fat: 13 g; Saturated fat: 4 g; Sodium: 63 mg
EASY MUSHROOM STROGANOFF [VEGAN]
This vegan recipe comes from One Green Planet, and begins, “This simple mushroom stroganoff will never disappoint. White Button mushrooms are sautéed with onion, garlic, and a splash of white wine and savory sauces. Vegetable broth is slowly poured over the mushrooms once they are tender, followed by flour to create a gravy sauce. You have the option of either stirring the pasta into the pan or dishing out the pasta and topping it with the stroganoff. Either way you do it, a garnish of fresh herbs is a must.” Serves 4 to 6, and is dairy-free and vegan.
To view this online, click here.
Ingredients
1 pound White Button mushrooms, stems removed and sliced
1/2 large onion, diced
2-3 cloves of garlic, minced
Up to 1 cup of water or vegetable broth
1/2 cup white wine
A healthy splash of vegan Worcestershire sauce
1 heaping tablespoon Dijon mustard
1/4 cup vegan yogurt
Olive oil
1-2 tablespoon all-purpose flour
Smoked paprika, sprinkled liberally
Roughly chopped flat leaf parsley, to garnish
1 package noodles, cooked according to package instructions
Preparation
In a large pan over medium-high heat, heat a healthy splash of olive oil. Add the onion and garlic, sauté until fragrant, anywhere from 5-10 minutes. Season with salt.
Add the mushrooms and sauté. The mushrooms will brown and release a lot of liquid. At this point, cook the noodles according to their package instructions.
Add the white wine and scrape the bottom of the pan to get all the good brown bits. Next, add in the Dijon mustard and a healthy splash of Worcestershire sauce.
Allow the mixture to reduce down, scraping the pan periodically.
Spoon a minimum of 1 tablespoon or up to 2 tablespoons flour over the mushrooms. Stir the mushrooms until the flour has been incorporated into the oils/liquid/onions. Slowly add the water or vegetable broth, l at your discretion, depending on how saucy you want the stroganoff to be.
Allow for the mixture to warm through and thicken.
Add the coconut yogurt and paprika and stir until fully incorporated.
By this point, the noodles should be done. The dish can be served with the sauce ladled over the noodles, or the noodles can be added into the pan and mixed through with the mushrooms.
Garnish with parsley and more paprika.
PASTA PRIMAVERA
This absolutely yummy recipe is from Giada De Laurentiis of The Food Network’s Everyday Italian. Total Time: 45 min; Prep: 25 min; Cook: 20 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/pasta-primavera-recipe.html?oc=linkback
Ingredients
3 carrots, peeled and cut into thin strips
2 medium zucchini or 1 large zucchini, cut into thin strips
2 yellow squash, cut into thin strips
1 onion, thinly sliced
1 yellow bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1/4 cup olive oil
Kosher salt and freshly ground black pepper
1 tablespoon dried Italian herbs or herbes de Provence
1 pound farfalle (bowtie pasta)
15 cherry tomatoes, halved
1/2 cup grated Parmesan
Directions
Preheat the oven to 450 degrees F.
On a large heavy baking sheet, toss all of the vegetables with the oil, salt, pepper, and dried herbs to coat. Transfer half of the vegetable mixture to another heavy large baking sheet and arrange evenly over the baking sheets. Bake until the carrots are tender and the vegetables begin to brown, stirring after the first 10 minutes, about 20 minutes total.
Meanwhile, cook the pasta in a large pot of boiling salted water until al dente, tender but still firm to the bite, about 8 minutes. Drain, reserving 1 cup of the cooking liquid.
Toss the pasta with the vegetable mixtures in a large bowl to combine. Toss with the cherry tomatoes and enough reserved cooking liquid to moisten. Season the pasta with salt and pepper, to taste. Sprinkle with the Parmesan and serve immediately.
CLASSIC WALDORF SALAD
This comes from the April/May 2012 issue of Vegetarian Times, page 61. It begins, “Created in the 1890s at the Waldorf Hotel in New York City, and noted in Cole Porter’s 1934 tune 'You’re the Top,' Waldorf Salad was once the be-all and end-all of culinary elegance.” Serves 6 in 30 minutes or less.
To view this online, click here.
Salad
3/r cup broken walnut pieces
4 10-inch celery stalks, cut into 3/8-inch dice (2 cups)
2 red-skinned apples, cored and cut into 1/2-inch dice (3 cups)
1 cup halved red grapes
12 Boston lettuce leaves
Dressing
1/2 cup light or vegan mayonnaise
1 Tbs. lemon juice
1/2 tsp. honey or agave nectar
1 Tbs. chopped parsley
To make Salad: Preheat oven to 350°F. Spread walnuts on baking sheet, and toast 8 to 10 minutes, or until light brown and fragrant. Cool.
Combine celery, apples, grapes, and toasted walnuts in large bowl.
To make Dressing: Stir together mayonnaise, lemon juice, honey, and parsley in bowl. Toss with Salad. Season with salt and pepper, if desired.
To serve, arrange 2 lettuce leaves on each plate. Top each with 1 cup Salad.
nutritional information Per 1-cup serving: Calories: 188; Protein: 3 g; Total Fat: 13 g; Saturated Fat: less than 1 g; Carbohydrates: 18 g; Cholesterol: 0 mg; Sodium: 176 mg; Fiber: 3 g; Sugar: 12 g; Gluten-Free
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
LEMONY BEET YOGURT
This, as well as the Curry Mango recipe, comes from the October 2015 issue of Runner's World, page 52. (The first two yogurt recipes were posted yesterday, and can be viewed by clicking here.) The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “Beets are a leading source of nitrates, compounds that have been shown to improve exercise endurance. Walnuts provide heart-healthy omega-3 fats.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1/2 cup diced cooked beets
2 teaspoons chopped dill
Sprinkle of lemon zest
Pinch of salt
Chopped walnuts
Instructions
Stir the beets, dill, lemon zest, and salt into yogurt. Top with walnuts.
Nutrition Information: Calories per serving: 198; Carbs: 16 g; Fiber: 3 g; Protein: 17 g; Total fat: 8 g; Saturated fat: 2.5 g; Sodium: 268 mg
CURRY MANGO YOGURT
This one begins, “This sweet-and-savory combo provides cholesterol-lowering monounsaturated fat. Cashews offer magnesium, which improves muscle strength.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 1/2 teaspoons curry powder
Pinch of cayenne
1/2 cup diced mango
1/4 cup diced avocado
Chopped cashews
Lime zest
Instructions
Stir curry powder and cayenne into yogurt. Top with mango, avocado, cashews, and lime zest.
Nutrition Information: Calories per serving: 276; Carbs: 26 g; Fiber: 5 g; Protein: 17 g; Total fat: 13 g; Saturated fat: 4 g; Sodium: 63 mg
EASY MUSHROOM STROGANOFF [VEGAN]
This vegan recipe comes from One Green Planet, and begins, “This simple mushroom stroganoff will never disappoint. White Button mushrooms are sautéed with onion, garlic, and a splash of white wine and savory sauces. Vegetable broth is slowly poured over the mushrooms once they are tender, followed by flour to create a gravy sauce. You have the option of either stirring the pasta into the pan or dishing out the pasta and topping it with the stroganoff. Either way you do it, a garnish of fresh herbs is a must.” Serves 4 to 6, and is dairy-free and vegan.
To view this online, click here.
Ingredients
1 pound White Button mushrooms, stems removed and sliced
1/2 large onion, diced
2-3 cloves of garlic, minced
Up to 1 cup of water or vegetable broth
1/2 cup white wine
A healthy splash of vegan Worcestershire sauce
1 heaping tablespoon Dijon mustard
1/4 cup vegan yogurt
Olive oil
1-2 tablespoon all-purpose flour
Smoked paprika, sprinkled liberally
Roughly chopped flat leaf parsley, to garnish
1 package noodles, cooked according to package instructions
Preparation
In a large pan over medium-high heat, heat a healthy splash of olive oil. Add the onion and garlic, sauté until fragrant, anywhere from 5-10 minutes. Season with salt.
Add the mushrooms and sauté. The mushrooms will brown and release a lot of liquid. At this point, cook the noodles according to their package instructions.
Add the white wine and scrape the bottom of the pan to get all the good brown bits. Next, add in the Dijon mustard and a healthy splash of Worcestershire sauce.
Allow the mixture to reduce down, scraping the pan periodically.
Spoon a minimum of 1 tablespoon or up to 2 tablespoons flour over the mushrooms. Stir the mushrooms until the flour has been incorporated into the oils/liquid/onions. Slowly add the water or vegetable broth, l at your discretion, depending on how saucy you want the stroganoff to be.
Allow for the mixture to warm through and thicken.
Add the coconut yogurt and paprika and stir until fully incorporated.
By this point, the noodles should be done. The dish can be served with the sauce ladled over the noodles, or the noodles can be added into the pan and mixed through with the mushrooms.
Garnish with parsley and more paprika.
PASTA PRIMAVERA
This absolutely yummy recipe is from Giada De Laurentiis of The Food Network’s Everyday Italian. Total Time: 45 min; Prep: 25 min; Cook: 20 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/pasta-primavera-recipe.html?oc=linkback
Ingredients
3 carrots, peeled and cut into thin strips
2 medium zucchini or 1 large zucchini, cut into thin strips
2 yellow squash, cut into thin strips
1 onion, thinly sliced
1 yellow bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1/4 cup olive oil
Kosher salt and freshly ground black pepper
1 tablespoon dried Italian herbs or herbes de Provence
1 pound farfalle (bowtie pasta)
15 cherry tomatoes, halved
1/2 cup grated Parmesan
Directions
Preheat the oven to 450 degrees F.
On a large heavy baking sheet, toss all of the vegetables with the oil, salt, pepper, and dried herbs to coat. Transfer half of the vegetable mixture to another heavy large baking sheet and arrange evenly over the baking sheets. Bake until the carrots are tender and the vegetables begin to brown, stirring after the first 10 minutes, about 20 minutes total.
Meanwhile, cook the pasta in a large pot of boiling salted water until al dente, tender but still firm to the bite, about 8 minutes. Drain, reserving 1 cup of the cooking liquid.
Toss the pasta with the vegetable mixtures in a large bowl to combine. Toss with the cherry tomatoes and enough reserved cooking liquid to moisten. Season the pasta with salt and pepper, to taste. Sprinkle with the Parmesan and serve immediately.
CLASSIC WALDORF SALAD
This comes from the April/May 2012 issue of Vegetarian Times, page 61. It begins, “Created in the 1890s at the Waldorf Hotel in New York City, and noted in Cole Porter’s 1934 tune 'You’re the Top,' Waldorf Salad was once the be-all and end-all of culinary elegance.” Serves 6 in 30 minutes or less.
To view this online, click here.
Salad
3/r cup broken walnut pieces
4 10-inch celery stalks, cut into 3/8-inch dice (2 cups)
2 red-skinned apples, cored and cut into 1/2-inch dice (3 cups)
1 cup halved red grapes
12 Boston lettuce leaves
Dressing
1/2 cup light or vegan mayonnaise
1 Tbs. lemon juice
1/2 tsp. honey or agave nectar
1 Tbs. chopped parsley
To make Salad: Preheat oven to 350°F. Spread walnuts on baking sheet, and toast 8 to 10 minutes, or until light brown and fragrant. Cool.
Combine celery, apples, grapes, and toasted walnuts in large bowl.
To make Dressing: Stir together mayonnaise, lemon juice, honey, and parsley in bowl. Toss with Salad. Season with salt and pepper, if desired.
To serve, arrange 2 lettuce leaves on each plate. Top each with 1 cup Salad.
nutritional information Per 1-cup serving: Calories: 188; Protein: 3 g; Total Fat: 13 g; Saturated Fat: less than 1 g; Carbohydrates: 18 g; Cholesterol: 0 mg; Sodium: 176 mg; Fiber: 3 g; Sugar: 12 g; Gluten-Free
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
Wednesday, April 6, 2016
Wednesday Recipes
Here are today's six vegetarian recipes. Enjoy!
BLACK FOREST YOGURT
This, as well as the Roasted Grape recipe, comes from the October 2015 issue of Runner's World, page 52. The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “The antioxidant payload from dark chocolate and cherries in this dessert bowl may help lessen oxidative damage caused by high-intensity exercise.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 ounce melted dark chocolate
1/2 cup pitted, halved cherries
Sprinkle of unsweetened coconut flakes
Instructions
Stir melted dark chocolate into yogurt. Top with cherries and coconut flakes.
Nutrition Information: Calories per serving: 357; Carbs: 37 g; Fiber: 4 g; Protein: 17 g; Total fat: 16 g; Saturated fat: 11 g; Sodium: 64 mg
ROASTED GRAPE YOGURT
This recipe begins, “Roasting boosts grapes' natural sweetness. One study found that nutrient-dense almonds could help improve muscular endurance.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 teaspoon honey
3/4 cup roasted grapes
2 tablespoons chopped almonds
1 teaspoon minced fresh rosemary
Instructions
Stir honey into yogurt. Top with roasted grapes, almonds, and rosemary.
Nutrition Information: Calories per serving: 292; Carbs: 33 g; Fiber: 3 g; Protein: 18 g; Total fat: 12 g; Saturated fat: 3 g; Sodium: 131 mg
GREEN BEANS AND NEW POTATOES WITH MINT PESTO
This also comes from the July 2006 issue of Vegetarian Times, and begins, “Mint, parsley and fresh ginger give this warm salad an unusual twist, while using both wax and green beans and different potato varieties adds contrasting colors that make the salad “pop” on the plate. “ Serves 8.
To view this online, click here.
2 Tbs. chopped walnuts
1 cup packed fresh mint leaves
1/2 cup packed fresh parsley leaves
1/3 cup olive oil
1 Tbs. chopped fresh ginger
1 Tbs. fresh lemon juice
1 clove garlic, minced (about 1 tsp.)
1/4 tsp. sugar
1/2 tsp. salt
1 1/4 lb. new potatoes, scrubbed and halved
1 lb. green beans, or 1/2 lb. green beans and 1/2 lb. wax beans, trimmed
Toast walnuts in small skillet 4 to 5 minutes over medium heat, or until nuts are fragrant, shaking pan frequently. Cool.
Purée walnuts, mint, parsley, oil, ginger, lemon juice, garlic, sugar and salt in food processor or blender until smooth, stopping to scrape down sides of bowl once or twice. Transfer to bowl. Press plastic wrap onto surface of pesto to keep from turning brown, and let stand at room temperature for 1/2 hour, or up to 3 hours.
Bring large pot of salted water to a boil. Add potatoes and cook 8 minutes. Add beans, and simmer4 to 5 minutes more, or until vegetables are tender. Drain.
Transfer vegetables to large bowl, and toss with pesto. Serve warm or at room temperature.
nutritional information Per SERVING: Calories: 174; Protein: 3 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 18 g; Sodium: 231 mg; Fiber: 4 g; Sugar: 1 g; Vegan
PASTA WITH FRESH TOMATO SAUCE AND RICOTTA
This comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “This wonderful pasta is made with nothing more than fresh tomato sauce and good ricotta, plus a little pecorino. It’s most delicious if you keep the pasta quite al dente; use just enough sauce, no more; give it a good pinch of crushed red pepper; and season it with enough salt of course. For the best results, use good quality imported noodles made from hard Durum wheat.” Time: 30 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
1 pound dried pasta, such as farfalle or penne
Salt and pepper
2 tablespoons butter, softened
Crushed red pepper (optional)
2 1/2 cups Quick Fresh Tomato Sauce, warm (see recipe, which follows)
6 ounces ultra-fresh ricotta, at room temperature
Grated pecorino
Basil leaves, for garnish
Preparation
Cook the pasta in a large pot of well-salted water, making sure to keep it quite al dente.
Put butter in a wide deep skillet over medium heat. Add drained pasta to the pan and season with salt, pepper and crushed red pepper, if using.
Add tomato sauce gradually and stir to coat pasta, using only enough sauce for a light coating (you may not need the entire 2 1/2 cups).
Transfer pasta to a warm serving bowl and dot top with spoonfuls of ricotta. Sprinkle lightly with pecorino and garnish with a few torn basil leaves.
QUICK FRESH TOMATO SAUCE
This also comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “In August and September, when tomatoes are at their ripest, make a batch of fresh tomato sauce. At the market, look for the cracked, slightly bruised tomatoes sold at a discount. The flesh of the tomato should be dense, sweet and blood red. This makes a very fresh- and bright-tasting sauce in a manageable small batch. Take advantage of good tasty tomatoes and fill a few zip-top bags for the freezer.” Time: 30 minutes; makes about 2 1/ 2 cups.
To view this online, click here.
Ingredients
5 pounds tomatoes
3/4 teaspoon salt
2 tablespoons olive oil
1 tablespoon tomato paste
1 garlic clove, halved
1 basil sprig
1 bay leaf
Preparation
Cut tomatoes in half horizontally. Squeeze out the seeds and discard, if you wish. Press the cut side of tomato against the large holes of a box grater and grate tomato flesh into a bowl. Discard skins. You should have about 4 cups.
Put tomato pulp in a low wide saucepan over high heat. Add salt, olive oil, tomato paste, garlic, basil and bay leaf. Bring to a boil, then lower heat to a brisk simmer.
Reduce the sauce by almost half, stirring occasionally, to produce about 2 1/2 cups medium-thick sauce, 10 to 15 minutes. Taste and adjust salt. It will keep up to 5 days in the refrigerator or may be frozen.
SMOKY RIBOLLITA WITH ORCA BEANS
This is from the November 2015 issue of Vegetarian Times, page 68, and begins, “The black-and-white colors of Orca beans have clearly been an inspiration to cooks and gardeners. In addition to the whale-reference name, the legumes are also called vaquero (which means cowboy in Spanish) and calypso beans. Creamy and starchy, Orca beans work well in hearty soups and stews. (If you can’t find Orcas, you can use cranberry beans as a substitute.)” Serves 8.
To view this online, click here.
2 1/2 tsp. olive oil
1 medium onion, chopped (1 1/2 cups)
1 large carrot, chopped (3/4 cup)
1 celery stalk, chopped (1/2 cup)
2 1/2 tsp. dried Italian seasoning
3 cups chopped savoy cabbage or kale (7 oz.)
3 cups chopped Swiss chard (12 oz.)
2 cups chopped plum tomatoes
4 cups low-sodium vegetable broth
2 cups cooked Orca beans, 2 cups cooking liquid reserved
5 cloves garlic, minced (5 tsp.)
1 chipotle chile in adobo sauce, minced
2 cups rustic Italian bread cubes
1/2 cup grated Parmesan or Romano cheese, optional
Heat oil in large pot or Dutch oven over medium heat. Add onion; sauté 8 minutes, or until soft and translucent. Add carrot, celery, and Italian seasoning; sauté 5 minutes, or until celery is softened. Stir in cabbage, Swiss chard and tomatoes; cook 15 minutes, or until cabbage and chard have wilted. Stir in broth, beans with reserved cooking liquid, garlic, and chipotle chile. Bring mixture to a boil, reduce heat to medium-low, and simmer 20 minutes, or until vegetables are tender.
Add bread cubes to soup, gently stir, and cook 5 minutes more, or until bread is soaked. Season with salt and pepper, if desired. Serve sprinkled with cheese (if using). If making the soup ahead, reserve bread to add at the time of reheating, just before serving.
nutritional information Per Per 1 1/2-cup serving: Calories: 156; Protein: 7 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 276 mg; Fiber: 10 g; Sugar: 6 g
BLACK FOREST YOGURT
This, as well as the Roasted Grape recipe, comes from the October 2015 issue of Runner's World, page 52. The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “The antioxidant payload from dark chocolate and cherries in this dessert bowl may help lessen oxidative damage caused by high-intensity exercise.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 ounce melted dark chocolate
1/2 cup pitted, halved cherries
Sprinkle of unsweetened coconut flakes
Instructions
Stir melted dark chocolate into yogurt. Top with cherries and coconut flakes.
Nutrition Information: Calories per serving: 357; Carbs: 37 g; Fiber: 4 g; Protein: 17 g; Total fat: 16 g; Saturated fat: 11 g; Sodium: 64 mg
ROASTED GRAPE YOGURT
This recipe begins, “Roasting boosts grapes' natural sweetness. One study found that nutrient-dense almonds could help improve muscular endurance.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 teaspoon honey
3/4 cup roasted grapes
2 tablespoons chopped almonds
1 teaspoon minced fresh rosemary
Instructions
Stir honey into yogurt. Top with roasted grapes, almonds, and rosemary.
Nutrition Information: Calories per serving: 292; Carbs: 33 g; Fiber: 3 g; Protein: 18 g; Total fat: 12 g; Saturated fat: 3 g; Sodium: 131 mg
GREEN BEANS AND NEW POTATOES WITH MINT PESTO
This also comes from the July 2006 issue of Vegetarian Times, and begins, “Mint, parsley and fresh ginger give this warm salad an unusual twist, while using both wax and green beans and different potato varieties adds contrasting colors that make the salad “pop” on the plate. “ Serves 8.
To view this online, click here.
2 Tbs. chopped walnuts
1 cup packed fresh mint leaves
1/2 cup packed fresh parsley leaves
1/3 cup olive oil
1 Tbs. chopped fresh ginger
1 Tbs. fresh lemon juice
1 clove garlic, minced (about 1 tsp.)
1/4 tsp. sugar
1/2 tsp. salt
1 1/4 lb. new potatoes, scrubbed and halved
1 lb. green beans, or 1/2 lb. green beans and 1/2 lb. wax beans, trimmed
Toast walnuts in small skillet 4 to 5 minutes over medium heat, or until nuts are fragrant, shaking pan frequently. Cool.
Purée walnuts, mint, parsley, oil, ginger, lemon juice, garlic, sugar and salt in food processor or blender until smooth, stopping to scrape down sides of bowl once or twice. Transfer to bowl. Press plastic wrap onto surface of pesto to keep from turning brown, and let stand at room temperature for 1/2 hour, or up to 3 hours.
Bring large pot of salted water to a boil. Add potatoes and cook 8 minutes. Add beans, and simmer4 to 5 minutes more, or until vegetables are tender. Drain.
Transfer vegetables to large bowl, and toss with pesto. Serve warm or at room temperature.
nutritional information Per SERVING: Calories: 174; Protein: 3 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 18 g; Sodium: 231 mg; Fiber: 4 g; Sugar: 1 g; Vegan
PASTA WITH FRESH TOMATO SAUCE AND RICOTTA
This comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “This wonderful pasta is made with nothing more than fresh tomato sauce and good ricotta, plus a little pecorino. It’s most delicious if you keep the pasta quite al dente; use just enough sauce, no more; give it a good pinch of crushed red pepper; and season it with enough salt of course. For the best results, use good quality imported noodles made from hard Durum wheat.” Time: 30 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
1 pound dried pasta, such as farfalle or penne
Salt and pepper
2 tablespoons butter, softened
Crushed red pepper (optional)
2 1/2 cups Quick Fresh Tomato Sauce, warm (see recipe, which follows)
6 ounces ultra-fresh ricotta, at room temperature
Grated pecorino
Basil leaves, for garnish
Preparation
Cook the pasta in a large pot of well-salted water, making sure to keep it quite al dente.
Put butter in a wide deep skillet over medium heat. Add drained pasta to the pan and season with salt, pepper and crushed red pepper, if using.
Add tomato sauce gradually and stir to coat pasta, using only enough sauce for a light coating (you may not need the entire 2 1/2 cups).
Transfer pasta to a warm serving bowl and dot top with spoonfuls of ricotta. Sprinkle lightly with pecorino and garnish with a few torn basil leaves.
QUICK FRESH TOMATO SAUCE
This also comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “In August and September, when tomatoes are at their ripest, make a batch of fresh tomato sauce. At the market, look for the cracked, slightly bruised tomatoes sold at a discount. The flesh of the tomato should be dense, sweet and blood red. This makes a very fresh- and bright-tasting sauce in a manageable small batch. Take advantage of good tasty tomatoes and fill a few zip-top bags for the freezer.” Time: 30 minutes; makes about 2 1/ 2 cups.
To view this online, click here.
Ingredients
5 pounds tomatoes
3/4 teaspoon salt
2 tablespoons olive oil
1 tablespoon tomato paste
1 garlic clove, halved
1 basil sprig
1 bay leaf
Preparation
Cut tomatoes in half horizontally. Squeeze out the seeds and discard, if you wish. Press the cut side of tomato against the large holes of a box grater and grate tomato flesh into a bowl. Discard skins. You should have about 4 cups.
Put tomato pulp in a low wide saucepan over high heat. Add salt, olive oil, tomato paste, garlic, basil and bay leaf. Bring to a boil, then lower heat to a brisk simmer.
Reduce the sauce by almost half, stirring occasionally, to produce about 2 1/2 cups medium-thick sauce, 10 to 15 minutes. Taste and adjust salt. It will keep up to 5 days in the refrigerator or may be frozen.
SMOKY RIBOLLITA WITH ORCA BEANS
This is from the November 2015 issue of Vegetarian Times, page 68, and begins, “The black-and-white colors of Orca beans have clearly been an inspiration to cooks and gardeners. In addition to the whale-reference name, the legumes are also called vaquero (which means cowboy in Spanish) and calypso beans. Creamy and starchy, Orca beans work well in hearty soups and stews. (If you can’t find Orcas, you can use cranberry beans as a substitute.)” Serves 8.
To view this online, click here.
2 1/2 tsp. olive oil
1 medium onion, chopped (1 1/2 cups)
1 large carrot, chopped (3/4 cup)
1 celery stalk, chopped (1/2 cup)
2 1/2 tsp. dried Italian seasoning
3 cups chopped savoy cabbage or kale (7 oz.)
3 cups chopped Swiss chard (12 oz.)
2 cups chopped plum tomatoes
4 cups low-sodium vegetable broth
2 cups cooked Orca beans, 2 cups cooking liquid reserved
5 cloves garlic, minced (5 tsp.)
1 chipotle chile in adobo sauce, minced
2 cups rustic Italian bread cubes
1/2 cup grated Parmesan or Romano cheese, optional
Heat oil in large pot or Dutch oven over medium heat. Add onion; sauté 8 minutes, or until soft and translucent. Add carrot, celery, and Italian seasoning; sauté 5 minutes, or until celery is softened. Stir in cabbage, Swiss chard and tomatoes; cook 15 minutes, or until cabbage and chard have wilted. Stir in broth, beans with reserved cooking liquid, garlic, and chipotle chile. Bring mixture to a boil, reduce heat to medium-low, and simmer 20 minutes, or until vegetables are tender.
Add bread cubes to soup, gently stir, and cook 5 minutes more, or until bread is soaked. Season with salt and pepper, if desired. Serve sprinkled with cheese (if using). If making the soup ahead, reserve bread to add at the time of reheating, just before serving.
nutritional information Per Per 1 1/2-cup serving: Calories: 156; Protein: 7 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 276 mg; Fiber: 10 g; Sugar: 6 g
Tuesday, April 5, 2016
Tuesday Recipes
Here are today's six vegetarian recipes. Enjoy!
VEGETARIAN CHILI CASSEROLE
This comes from Jolinda Hackett, About.com’s Vegetarian Food. Jolinda wrote, “A southwestern-style vegetarian chili casserole recipe made from pre-made or canned vegetarian chili, hominy, and topped with crushed corn chips. It won't take long to get this simple chili casserole into the oven and on to the table.”
To view this online, click here.
Ingredients
1 onion, chopped small
3 cloves garlic, minced
1 tsp cumin
1 tbsp olive oil
approx. 2 cups corn tortilla chips, crushed and divided
1 15 ounce can vegetarian chili
1 15 ounce can pinto or navy beans
1 15 ounce can hominy
1 4 ounce can mild green chilies, sliced
1 cup grated cheddar cheese
Preparation
Pre-heat the oven to 350 degrees.
Sautee the onion, garlic, and cumin in olive oil until onions are soft, about 6-8 minutes. Set aside. In a large casserole dish, add half the crushed corn chips, then the chili, pinto or navy beans, homini and green chilies. Add garlic and onions mixture. Sprinkle the cheese and remaining corn chips over the top.
Cover with foil and bake for 25-30 minutes.
BLACK BEAN TOSTADAS WITH KIWIFRUIT SALSA
This comes from the January/February 2014 issue of Vegetarian Times, page 56, and begins, “Marinating onions in lime juice for just 15 minutes develops the flavors of a quick-stir fruit salsa. Taste the jalapeño before you add it to the salsa; fresh chiles can vary in heat and intensity.” Serves 4 in 30 minutes or less.
To view this online, click here.
1/2 cup chopped white onion, plus 1/3 cup minced white onion, divided
1 Tbs. lime juice
1/4 tsp. salt
3 medium kiwifruit, peeled and diced
1/2 cup coarsely chopped cilantro
1 Tbs. finely chopped jalapeño chile
3 dried New Mexico chiles, seeded and cut into small pieces
2 tsp. olive oil
1 15-oz. can black beans, drained, liquid reserved
4 tostada shells
1 cup plain nonfat Greek yogurt
Toss together chopped onion, lime juice, and salt in bowl. Let stand 15 minutes, stirring occasionally. Stir in kiwifruit, cilantro, and jalapeño.
Grind dried chiles to fine particles (like sugar) in spice mill or coffee grinder; set aside.
Heat oil in nonstick skillet over medium heat. Add minced onion, cover, and cook 5 minutes, or until softened, stirring occasionally. Add beans, 1/2 cup reserved bean liquid, and 2 1 /2 tsp. ground chiles. Mash beans, leaving some whole for texture. Cook 5 minutes, or until mixture is thickened, but moist, stirring often.
Place 1 tostada shell on each plate. Divide bean mixture among tostadas, leaving 1/2-inch border. Top each with 1/4 cup yogurt and 1/4 cup salsa; dust with ground chiles. Serve with remaining salsa.
nutritional information Per Tostada: Calories: 241; Protein: 12 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 325 mg; Fiber: 7 g; Sugar: 13 g; Gluten-Free
WARM RED CABBAGE SALAD WITH SWEET POTATOES
This recipe comes from the November/December 2015 issue of Vegetarian Times, page 40, and begins, “Crisp-tender, just-cooked cabbage serves as a warm salad base for seasoned sweet potatoes. To build a meal around this dish, chef Michael Anthony suggests adding ‘a few other dishes, like roasted Brussels sprouts and roasted parsnips, for a variety of textures and to give the meal depth and a sense of progression.’” Serves 6 in 30 minutes or less.
To view this online, click here.
1 large sweet potato, peeled and diced (2 cups)
1 Tbs. butter
1/8 tsp. light brown sugar
4 Tbs. olive oil, divided
1/2 cup flat-leaf parsley, chopped
1/4 cup raisins
2 Tbs. toasted pine nuts
2 tsp. lemon juice
1 tsp. red wine vinegar
1/2 medium head red cabbage, quartered and shredded (6 cups)
2 cloves garlic, smashed
Combine sweet potato, butter, brown sugar, and 11/2 cups water in small saucepan, season with salt and pepper, if desired, and bring to a boil. Simmer 12 minutes, or until sweet potatoes are tender, and most of water has evaporated. Add 2 Tbs. oil, parsley, raisins, pine nuts, lemon juice, and vinegar, and cook 3 to 4 minutes more, or until all remaining liquid has evaporated.
Heat remaining 2 Tbs. oil in large skillet over high heat. Add cabbage and garlic, and season with salt and pepper, if desired. Cook 5 minutes, or until cabbage wilts, stirring often.
Remove garlic cloves. Transfer cabbage to serving bowl, and top with sweet potato mixture.
nutritional information Per Per 3/4-cup serving: Calories: 199; Protein: 2 g; Total Fat: 13 g; Saturated Fat: 3 g; Carbohydrates: 20 g; Cholesterol: 5 mg; Sodium: 62 mg; Fiber: 3 g; Sugar: 9 g; Gluten-Free
CARROT SOUP WITH COCONUT MILK
This recipe, also from the November/December 2015 issue of Vegetarian Times, page 41, begins, “This simple recipe is chef Michael Anthony’s go-to soup for out-of-town guests, because it satisfies their taste for the exotic when they visit New York City.” Serves 4.
To view this online, click here.
4 Tbs. olive oil, divided
1 small onion, halved and diced (1 cup)
1/2 small fennel bulb, halved and thinly sliced (1/2 cup)
1 clove garlic, minced (1 tsp.)
1 1/2 lb. carrots, sliced
3 cups low-sodium vegetable broth
1 cup fresh orange juice
1/2 cup coconut milk
1/2 cup minced radishes
Heat 2 Tbs. oil in medium saucepan over medium heat. Add onion, fennel, and garlic, and cook 5 minutes, or until softened. Add carrots, and cook 5 minutes, lowering heat (if necessary) to prevent browning.
Add broth (or water) and orange juice, and simmer soup 10 minutes, or until carrots are just tender. Add coconut milk, season with salt and pepper, if desired, and simmer 10 minutes more.
Transfer soup to blender, and process until satiny smooth. Serve hot or cold, drizzled with remaining 2 Tbs. oil and sprinkled with radishes.
nutritional information Per Per 1-cup serving: Calories: 307; Protein: 3 g; Total Fat: 20 g; Saturated Fat: 7 g; Carbohydrates: 31 g; Cholesterol: 0 mg; Sodium: 240 mg; Fiber: 7 g; Sugar: 17 g; Vegan; Gluten-Free
SWISS EASTER RICE TART
This comes from Florence Fabricant in The New York Times cooking e-newsletter. I know, it’s an Easter rice tart, and Easter has passed, but it still looks yummy. Besides, there’s no reason not to have it any other time!
Anyway, Florence wrote, “This is a custard tart, with rice, lemon and almonds in the filling, which is served only at Easter in Switzerland. ‘It was called gâteau de Pâques and I remember it very well,’ said Gray Kunz, the chef who was born in Singapore but grew up in Geneva and Bern. ‘There would be a bunny in icing sugar stenciled on top.’ Nick Malgieri, the baking teacher and author, based this somewhat lighter recipe on several he found in Switzerland.” Time: 2 hours; makes 8 to 10 servings.
To view this online, click here.
Ingredients
1 1/2 cups plus 1 tablespoon all-purpose flour and more for dusting
1 tablespoon plus 1/2 cup sugar
1 teaspoon salt
1 teaspoon baking powder
11 tablespoons cold unsalted butter, in 11 slices
1/2 cup long-grain rice
3 cups milk
2 teaspoons grated lemon zest
1/2 cup blanched almonds, finely ground in food processor
3 large eggs
Confectioners' sugar
Preparation
Combine 1 1/2 cups flour, 1 tablespoon sugar, 1/2 teaspoon salt and the baking powder in food processor. Pulse to blend. Add 10 tablespoons butter and pulse 3 to 4 times, until butter is in pea-size pieces. Sprinkle in 3 tablespoons cold water. Pulse 4 times. Dough will not come together. Turn dough out on lightly floured work surface and knead gently a few times to form a disk. Wrap in plastic and refrigerate at least 1 hour.
Meanwhile, half fill a 3-quart saucepan with water, bring to a boil, stir in rice, lower heat to medium and cook until rice is soft, about 15 minutes. Drain rice and return it to saucepan. Add milk, remaining butter, 1/2 cup sugar and remaining salt. Bring to a boil over medium heat. Reduce heat to low and simmer until mixture has thickened almost to a risotto consistency, about 25 minutes.
Place saucepan in a large bowl of ice and water 10 minutes, to cool mixture to tepid. Purée in food processor. Pour into a bowl and add lemon zest. Mix ground almonds with 1 tablespoon flour and add to bowl. Stir in eggs one at a time.
Place oven rack in lowest position and preheat oven to 350 degrees. Remove pastry from refrigerator and place on lightly floured surface. Lightly dust top with flour. Use a rolling pin to press down on dough to soften it. Roll out disk to 12 inches in diameter. Transfer to a 10-inch tart pan with a removable bottom. Press dough evenly into pan. Trim edges flush with pan. Pour filling into pastry.
Bake about 35 minutes, until filling is set and golden. Cool on a rack. Dust with sifted confectioners’ sugar before serving.
PEANUT BUTTER SANDWICH COOKIES
This recipe, from page 55 of the December 2012 issue of Vegetarian Times, begins, “These sandwich cookies are held together by a rich (and ridiculously easy) chocolate filling.” Makes 24 sandwiches.
To view this recipe online, click here.
Cookies
2 cups smooth natural-style peanut butter
4 oz. Earth Balance margarine (1 stick)
1 cup dark brown sugar
1/2 cup evaporated cane sugar
2 tsp. vanilla extract
1/2 cup plain soymilk or almond milk
3 1/3 cups all-purpose flour
2 tsp. baking soda
2 tsp. baking powder
1/4 tsp. salt
1/3 cup roasted unsalted peanuts, chopped
Filling
1/2 cup coconut creamer or soy creamer
8 oz. vegan chocolate chips (1 1/4 cups)
To make Cookies: Preheat oven to 350°F. Line 2 baking sheets with parchment paper, or coat with cooking spray.
Cream peanut butter, margarine, brown sugar, cane sugar, and vanilla 2 to 3 minutes with electric mixer, or until smooth. Beat in soymilk and 1/4 cup water.
Whisk together flour, baking soda, baking powder, salt, and peanuts in separate bowl. Add flour mixture to peanut butter mixture, and beat just until dough forms.
Scoop 1 Tbs. dough onto prepared baking sheets 2 to 3 inches apart. Make crisscross pattern on top of each Cookie by pressing down with fork. Bake 9 to 11 minutes or until edges of Cookies begin to brown. Cool on baking sheet.
To make Filling: Heat creamer in top half of double boiler over medium heat until steaming. Pour hot creamer over chocolate chips in bowl, and let stand 30 seconds. Mix creamer and chocolate with wooden spoon until chocolate is melted, then whisk until smooth.
Spread 2 tsp. Filling on flat sides of 24 Cookies. Top with remaining Cookies.
nutritional information Per Cookie sandwich: Calories: 344; Protein: 7 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 38 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 3 g; Sugar: 18 g; Vegan
VEGETARIAN CHILI CASSEROLE
This comes from Jolinda Hackett, About.com’s Vegetarian Food. Jolinda wrote, “A southwestern-style vegetarian chili casserole recipe made from pre-made or canned vegetarian chili, hominy, and topped with crushed corn chips. It won't take long to get this simple chili casserole into the oven and on to the table.”
To view this online, click here.
Ingredients
1 onion, chopped small
3 cloves garlic, minced
1 tsp cumin
1 tbsp olive oil
approx. 2 cups corn tortilla chips, crushed and divided
1 15 ounce can vegetarian chili
1 15 ounce can pinto or navy beans
1 15 ounce can hominy
1 4 ounce can mild green chilies, sliced
1 cup grated cheddar cheese
Preparation
Pre-heat the oven to 350 degrees.
Sautee the onion, garlic, and cumin in olive oil until onions are soft, about 6-8 minutes. Set aside. In a large casserole dish, add half the crushed corn chips, then the chili, pinto or navy beans, homini and green chilies. Add garlic and onions mixture. Sprinkle the cheese and remaining corn chips over the top.
Cover with foil and bake for 25-30 minutes.
BLACK BEAN TOSTADAS WITH KIWIFRUIT SALSA
This comes from the January/February 2014 issue of Vegetarian Times, page 56, and begins, “Marinating onions in lime juice for just 15 minutes develops the flavors of a quick-stir fruit salsa. Taste the jalapeño before you add it to the salsa; fresh chiles can vary in heat and intensity.” Serves 4 in 30 minutes or less.
To view this online, click here.
1/2 cup chopped white onion, plus 1/3 cup minced white onion, divided
1 Tbs. lime juice
1/4 tsp. salt
3 medium kiwifruit, peeled and diced
1/2 cup coarsely chopped cilantro
1 Tbs. finely chopped jalapeño chile
3 dried New Mexico chiles, seeded and cut into small pieces
2 tsp. olive oil
1 15-oz. can black beans, drained, liquid reserved
4 tostada shells
1 cup plain nonfat Greek yogurt
Toss together chopped onion, lime juice, and salt in bowl. Let stand 15 minutes, stirring occasionally. Stir in kiwifruit, cilantro, and jalapeño.
Grind dried chiles to fine particles (like sugar) in spice mill or coffee grinder; set aside.
Heat oil in nonstick skillet over medium heat. Add minced onion, cover, and cook 5 minutes, or until softened, stirring occasionally. Add beans, 1/2 cup reserved bean liquid, and 2 1 /2 tsp. ground chiles. Mash beans, leaving some whole for texture. Cook 5 minutes, or until mixture is thickened, but moist, stirring often.
Place 1 tostada shell on each plate. Divide bean mixture among tostadas, leaving 1/2-inch border. Top each with 1/4 cup yogurt and 1/4 cup salsa; dust with ground chiles. Serve with remaining salsa.
nutritional information Per Tostada: Calories: 241; Protein: 12 g; Total Fat: 6 g; Saturated Fat: 1 g; Carbohydrates: 37 g; Cholesterol: 0 mg; Sodium: 325 mg; Fiber: 7 g; Sugar: 13 g; Gluten-Free
WARM RED CABBAGE SALAD WITH SWEET POTATOES
This recipe comes from the November/December 2015 issue of Vegetarian Times, page 40, and begins, “Crisp-tender, just-cooked cabbage serves as a warm salad base for seasoned sweet potatoes. To build a meal around this dish, chef Michael Anthony suggests adding ‘a few other dishes, like roasted Brussels sprouts and roasted parsnips, for a variety of textures and to give the meal depth and a sense of progression.’” Serves 6 in 30 minutes or less.
To view this online, click here.
1 large sweet potato, peeled and diced (2 cups)
1 Tbs. butter
1/8 tsp. light brown sugar
4 Tbs. olive oil, divided
1/2 cup flat-leaf parsley, chopped
1/4 cup raisins
2 Tbs. toasted pine nuts
2 tsp. lemon juice
1 tsp. red wine vinegar
1/2 medium head red cabbage, quartered and shredded (6 cups)
2 cloves garlic, smashed
Combine sweet potato, butter, brown sugar, and 11/2 cups water in small saucepan, season with salt and pepper, if desired, and bring to a boil. Simmer 12 minutes, or until sweet potatoes are tender, and most of water has evaporated. Add 2 Tbs. oil, parsley, raisins, pine nuts, lemon juice, and vinegar, and cook 3 to 4 minutes more, or until all remaining liquid has evaporated.
Heat remaining 2 Tbs. oil in large skillet over high heat. Add cabbage and garlic, and season with salt and pepper, if desired. Cook 5 minutes, or until cabbage wilts, stirring often.
Remove garlic cloves. Transfer cabbage to serving bowl, and top with sweet potato mixture.
nutritional information Per Per 3/4-cup serving: Calories: 199; Protein: 2 g; Total Fat: 13 g; Saturated Fat: 3 g; Carbohydrates: 20 g; Cholesterol: 5 mg; Sodium: 62 mg; Fiber: 3 g; Sugar: 9 g; Gluten-Free
CARROT SOUP WITH COCONUT MILK
This recipe, also from the November/December 2015 issue of Vegetarian Times, page 41, begins, “This simple recipe is chef Michael Anthony’s go-to soup for out-of-town guests, because it satisfies their taste for the exotic when they visit New York City.” Serves 4.
To view this online, click here.
4 Tbs. olive oil, divided
1 small onion, halved and diced (1 cup)
1/2 small fennel bulb, halved and thinly sliced (1/2 cup)
1 clove garlic, minced (1 tsp.)
1 1/2 lb. carrots, sliced
3 cups low-sodium vegetable broth
1 cup fresh orange juice
1/2 cup coconut milk
1/2 cup minced radishes
Heat 2 Tbs. oil in medium saucepan over medium heat. Add onion, fennel, and garlic, and cook 5 minutes, or until softened. Add carrots, and cook 5 minutes, lowering heat (if necessary) to prevent browning.
Add broth (or water) and orange juice, and simmer soup 10 minutes, or until carrots are just tender. Add coconut milk, season with salt and pepper, if desired, and simmer 10 minutes more.
Transfer soup to blender, and process until satiny smooth. Serve hot or cold, drizzled with remaining 2 Tbs. oil and sprinkled with radishes.
nutritional information Per Per 1-cup serving: Calories: 307; Protein: 3 g; Total Fat: 20 g; Saturated Fat: 7 g; Carbohydrates: 31 g; Cholesterol: 0 mg; Sodium: 240 mg; Fiber: 7 g; Sugar: 17 g; Vegan; Gluten-Free
SWISS EASTER RICE TART
This comes from Florence Fabricant in The New York Times cooking e-newsletter. I know, it’s an Easter rice tart, and Easter has passed, but it still looks yummy. Besides, there’s no reason not to have it any other time!
Anyway, Florence wrote, “This is a custard tart, with rice, lemon and almonds in the filling, which is served only at Easter in Switzerland. ‘It was called gâteau de Pâques and I remember it very well,’ said Gray Kunz, the chef who was born in Singapore but grew up in Geneva and Bern. ‘There would be a bunny in icing sugar stenciled on top.’ Nick Malgieri, the baking teacher and author, based this somewhat lighter recipe on several he found in Switzerland.” Time: 2 hours; makes 8 to 10 servings.
To view this online, click here.
Ingredients
1 1/2 cups plus 1 tablespoon all-purpose flour and more for dusting
1 tablespoon plus 1/2 cup sugar
1 teaspoon salt
1 teaspoon baking powder
11 tablespoons cold unsalted butter, in 11 slices
1/2 cup long-grain rice
3 cups milk
2 teaspoons grated lemon zest
1/2 cup blanched almonds, finely ground in food processor
3 large eggs
Confectioners' sugar
Preparation
Combine 1 1/2 cups flour, 1 tablespoon sugar, 1/2 teaspoon salt and the baking powder in food processor. Pulse to blend. Add 10 tablespoons butter and pulse 3 to 4 times, until butter is in pea-size pieces. Sprinkle in 3 tablespoons cold water. Pulse 4 times. Dough will not come together. Turn dough out on lightly floured work surface and knead gently a few times to form a disk. Wrap in plastic and refrigerate at least 1 hour.
Meanwhile, half fill a 3-quart saucepan with water, bring to a boil, stir in rice, lower heat to medium and cook until rice is soft, about 15 minutes. Drain rice and return it to saucepan. Add milk, remaining butter, 1/2 cup sugar and remaining salt. Bring to a boil over medium heat. Reduce heat to low and simmer until mixture has thickened almost to a risotto consistency, about 25 minutes.
Place saucepan in a large bowl of ice and water 10 minutes, to cool mixture to tepid. Purée in food processor. Pour into a bowl and add lemon zest. Mix ground almonds with 1 tablespoon flour and add to bowl. Stir in eggs one at a time.
Place oven rack in lowest position and preheat oven to 350 degrees. Remove pastry from refrigerator and place on lightly floured surface. Lightly dust top with flour. Use a rolling pin to press down on dough to soften it. Roll out disk to 12 inches in diameter. Transfer to a 10-inch tart pan with a removable bottom. Press dough evenly into pan. Trim edges flush with pan. Pour filling into pastry.
Bake about 35 minutes, until filling is set and golden. Cool on a rack. Dust with sifted confectioners’ sugar before serving.
PEANUT BUTTER SANDWICH COOKIES
This recipe, from page 55 of the December 2012 issue of Vegetarian Times, begins, “These sandwich cookies are held together by a rich (and ridiculously easy) chocolate filling.” Makes 24 sandwiches.
To view this recipe online, click here.
Cookies
2 cups smooth natural-style peanut butter
4 oz. Earth Balance margarine (1 stick)
1 cup dark brown sugar
1/2 cup evaporated cane sugar
2 tsp. vanilla extract
1/2 cup plain soymilk or almond milk
3 1/3 cups all-purpose flour
2 tsp. baking soda
2 tsp. baking powder
1/4 tsp. salt
1/3 cup roasted unsalted peanuts, chopped
Filling
1/2 cup coconut creamer or soy creamer
8 oz. vegan chocolate chips (1 1/4 cups)
To make Cookies: Preheat oven to 350°F. Line 2 baking sheets with parchment paper, or coat with cooking spray.
Cream peanut butter, margarine, brown sugar, cane sugar, and vanilla 2 to 3 minutes with electric mixer, or until smooth. Beat in soymilk and 1/4 cup water.
Whisk together flour, baking soda, baking powder, salt, and peanuts in separate bowl. Add flour mixture to peanut butter mixture, and beat just until dough forms.
Scoop 1 Tbs. dough onto prepared baking sheets 2 to 3 inches apart. Make crisscross pattern on top of each Cookie by pressing down with fork. Bake 9 to 11 minutes or until edges of Cookies begin to brown. Cool on baking sheet.
To make Filling: Heat creamer in top half of double boiler over medium heat until steaming. Pour hot creamer over chocolate chips in bowl, and let stand 30 seconds. Mix creamer and chocolate with wooden spoon until chocolate is melted, then whisk until smooth.
Spread 2 tsp. Filling on flat sides of 24 Cookies. Top with remaining Cookies.
nutritional information Per Cookie sandwich: Calories: 344; Protein: 7 g; Total Fat: 18 g; Saturated Fat: 5 g; Carbohydrates: 38 g; Cholesterol: 0 mg; Sodium: 304 mg; Fiber: 3 g; Sugar: 18 g; Vegan
Monday, April 4, 2016
Monday Recipes
Enjoy!
VEGETARIAN TORTILLA PIE CASSEROLE WITH BLACK BEANS
This comes from Jolinda Hackett, Vegetarian Food expert for About.com. Jolinda wrote, “A layered vegetarian Mexican-inspired tortilla pie or Mexican casserole, made with black beans, flour tortillas, corn, and lots of cheese. Want to make it a full Mexican-American-inspired food feast? Pair it with this easy vegetarian taco soup recipe! (Recipe follows; you can also click the link above.)
“Recipe and photo courtesy of Bush's Beans.”
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
1 15-ounce can black beans, rinsed, drained, and gently patted dry
1 cup corn kernels
1 cup chopped green onion
1 1/2 cups white Cheddar cheese, grated
1 1/2 cups Monterey Jack cheese, grated
12 6-inch flour tortillas
1 tbsp olive oil
Preparation
Preheat oven to 450 degrees.
Combine the beans, corn and green onion. In a separate bowl, gently combine the two cheeses.
Place 3 tortillas on a lightly-greased baking sheeet and sprinkle each with about 1/3 cup bean mixture and about 1/3 cup cheese mixture, then top with a second tortilla.
Make 2 more layers on each tortilla in same manner with remaining bean mixture, cheeses, and tortillas, gently pressing each layer down and ending with a fourth tortilla on top of each.
Tortilla pies may be prepared up to this point 6 hours ahead and chilled, wrapped well in plastic wrap.
In a small bowl stir together oil and cayenne and lightly brush mixture over top of each tortilla pie casserole.
Bake cakes in middle of oven until golden, about 12 to 15 minutes.
Allow to cool for a few minutes, and then cut each tortilla pie casserole into wedges and serve immediately.
This Mexican tortilla pie casserole recipe makes six generous servings.
VEGETARIAN TACO SOUP IN THE CROCKPOT
This also comes from Jolinda Hackett, About.com’s Vegetarian Food. Jolinda wrote, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both!
“This vegetarian taco soup recipe with kidney beans, pinto beans and black beans isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.”
Prep Time: 5 minutes; Cook Time: 480 minutes; Total Time: 485 minutes; Yield: 6 servings as a main dish
To view this online, click here.
Ingredients
1 can corn kernels, drained
1 can kidney beans or navy beans, drained
1 can pinto beans, drained
1 can black beans, drained
1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)
1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain
1 package taco seasoning mix
1/4 tsp cumin
3/4 tsp onion powder
1/2 teaspoon salt
1/2 tsp garlic powder
Optional garnishes:
tortilla chips or corn chips
grated cheese
chopped green onions
fresh chopped cilantro
Preparation
Add ingredients in crockpot. Cook on low crockpot setting for 8-10 hours.
If you're in a hurry, you can also set this on high in the crockpot for 3 hours.
Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.
This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.
SPINACH, PEPPERS, AND CHERRY TOMATOES WITH PENNE RIGATE
This comes from the November 2013 issue of Vegetarian Times, page 29. It begins, “Fresh cherry tomatoes and spinach add bright color, flavor, and body to this Mediterranean-style dish.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 1/2 cups penne rigate pasta (6 oz.)
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
1 12-oz. jar roasted red peppers, rinsed, drained, patted dry, and sliced
10 oz. cherry tomatoes, halved (2 cups)
4 cups packed baby spinach leaves (8 oz.)
1/4 cup chopped pitted kalamata olives
1 Tbs. finely chopped fresh oregano
1 1/2 tsp. grated lemon zest
1/4 tsp. freshly ground black pepper
Prepare pasta according to package directions. Drain, and reserve 1/2 cup pasta-cooking water.
Meanwhile, heat oil in large nonstick skillet over medium heat. Add garlic, and cook 1 minute, stirring frequently, or until lightly browned.
Increase heat to high. Add roasted peppers, and cook 3 to 4 minutes, or until lightly browned, stirring occasionally.
Add tomatoes, spinach, olives, oregano, lemon zest, and pepper. Cook 4 to 6 minutes, or until tomatoes soften and spinach wilts, stirring frequently. Add pasta and reserved pasta-cooking water; cover, and cook 3 minutes more, or until heated through.
nutritional information Per 1 1/2-cup serving: Calories: 266; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 340 mg; Fiber: 7 g; Sugar: 4 g; Vegan
APPLE-OAT BARS
This comes from the February 2005 issue of Vegetarian Times, and begins, “Charmingly old-fashioned, these wholesome bars pair the comforting flavors of apples and oats. They’re the perfect snack to pack in a lunch box or enjoy with a cup of tea.” Serves 16.
To view this online, click here.
1 1/2 cups unbleached all-purpose flour
1 cup old-fashioned rolled oats
1 cup packed light brown sugar
3/4 tsp. baking powder
1/2 tsp. salt
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
3 Tbs. vegetable oil
1/3 cup apple cider or apple juice
3 cups peeled, chopped tart apples, such as Granny Smith
1/4 cup coarsely chopped walnuts, toasted, optional
Preheat oven to 350F. Lightly grease 9-inch square baking pan, or coat with nonstick cooking spray.
Mix flour, oats, brown sugar, baking powder, salt, cinnamon and nutmeg in mixing bowl. Using fork or fingertips, work in oil and cider until mixture resembles coarse crumbs.
Press about 1 1/2 cups oat mixture firmly into bottom of prepared pan. Sprinkle with apples. Mix walnuts into remaining oat mixture, sprinkle evenly over apples and pat into even layer.
Bake 30 to 35 minutes, or until top is golden and apples are tender when pierced with a fork. Cool completely on a wire rack before cutting into bars.
nutritional information Per SERVING: Calories: 150; Protein: 2 g; Total Fat: 3 g;Carbohydrates: 29 g; Sodium: 100 mg; Fiber: 1 g; Sugar: 16 g; Vegan
CHEESE TORTELLINI WITH GARDEN VEGETABLES
This is from the FamilyTime e-newsletter, and begins, “In less than 30 minutes you can serve-up this colorful vegetable pasta to your family.” Serves: 3; Prep Time: 20 minutes; Cook Time: 10 minutes.
To view this online, click here.
Ingredients
1 package (9 oz.) BUITONI® Refrigerated Three Cheese Tortellini, cooked, drained and kept warm
2 tablespoons butter, or margarine
1 medium zucchini, cut into strips
11/2 cup mushrooms, fresh
1 medium red bell pepper, cut into strips
1 medium yellow bell pepper
1 container (15 oz.) BUITONI® refrigerated Marinara Sauce
1 tablespoon basil, fresh, chopped
Directions
Heat butter in large skillet over medium-high heat. Add zucchini, mushrooms and bell peppers; cook, stirring constantly, for 5 minutes or until tender. Reduce heat to low; add sauce. Cook, stirring occasionally, for 5 minutes or until heated through.
Arrange vegetable mixture on serving platter or individual plates; top with pasta. Sprinkle with basil.
GENERAL TSO'S TOFU
From the March 2015 issue of Vegetarian Times, page 56. This begins, "Skip the deep-fried calories that usually go along with this take-out favorite by roasting marinated tofu to crispy-on-the-outside, tender-on-the-inside perfection." Serves 4.
To view this online, click here.
Crispy Tofu
1 16-oz. pkg. firm tofu, drained
2 tsp. low-sodium soy sauce
2 tsp. rice vinegar
1 tsp. mirin (rice wine)
1 tsp. vegetable oil
1/2 tsp. minced garlic
1/2 tsp. grated fresh ginger
1 Tbs. cornstarch
Sauce
1/2 cup low-sodium vegetable broth
2 Tbs. sugar
1 1/2 Tbs. low-sodium soy sauce
4 tsp. mirin (rice wine)
2 tsp. rice vinegar
2 tsp. sesame oil
2 tsp. cornstarch
1 1/2 tsp. tomato paste
1/2 tsp. sambal oelek chile paste, optional
2 tsp. vegetable oil
4 green onions, green parts chopped (1/3 cup)
1 clove garlic, minced (1 tsp.)
1/2 tsp. grated fresh ginger
Accompaniments
2 cups steamed broccoli
2 cups steamed brown or white rice
To make Crispy Tofu: Cut tofu block into two broad slabs. Wrap tofu slabs in paper towels, and place between two cutting boards. Weight top cutting board with soup cans, and press 30 minutes. Unwrap tofu, and cut into 1-inch cubes.
Combine soy sauce, vinegar, mirin, oil, garlic, and ginger in resealable container. Add tofu, and toss to coat. Marinate 30 minutes, or overnight. (Tofu should absorb all liquid.)
Preheat oven to 350°F, and coat baking sheet with cooking spray. Sift cornstarch over tofu, and turn to coat evenly. Spread tofu on baking sheet. Bake 30 to 40 minutes, or until firm and crispy, turning several times to brown all sides.
To make Sauce: Whisk together broth, sugar, soy sauce, mirin, vinegar, sesame oil, cornstarch, tomato paste, and sambal oelek (if using) in small bowl. Set aside.
Heat vegetable oil in wok or large skillet over medium-high heat. Add green onions, garlic, and ginger, and stir-fry 1 minute. Add broth mixture, and cook 1 minute, or until thickened. Stir in Tofu. Serve with steamed broccoli and rice.
nutritional information Per Serving (1 cup tofu, 1/2 cup broccoli, and 1/2 cup rice): Calories: 335; Protein: 14 g; Total Fat: 12 g; Saturated Fat: 1 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 332 mg; Fiber: 4 g; Sugar: 11 g; Vegan
VEGETARIAN TORTILLA PIE CASSEROLE WITH BLACK BEANS
This comes from Jolinda Hackett, Vegetarian Food expert for About.com. Jolinda wrote, “A layered vegetarian Mexican-inspired tortilla pie or Mexican casserole, made with black beans, flour tortillas, corn, and lots of cheese. Want to make it a full Mexican-American-inspired food feast? Pair it with this easy vegetarian taco soup recipe! (Recipe follows; you can also click the link above.)
“Recipe and photo courtesy of Bush's Beans.”
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Yield: 6 servings
To view this online, click here.
Ingredients
1 15-ounce can black beans, rinsed, drained, and gently patted dry
1 cup corn kernels
1 cup chopped green onion
1 1/2 cups white Cheddar cheese, grated
1 1/2 cups Monterey Jack cheese, grated
12 6-inch flour tortillas
1 tbsp olive oil
Preparation
Preheat oven to 450 degrees.
Combine the beans, corn and green onion. In a separate bowl, gently combine the two cheeses.
Place 3 tortillas on a lightly-greased baking sheeet and sprinkle each with about 1/3 cup bean mixture and about 1/3 cup cheese mixture, then top with a second tortilla.
Make 2 more layers on each tortilla in same manner with remaining bean mixture, cheeses, and tortillas, gently pressing each layer down and ending with a fourth tortilla on top of each.
Tortilla pies may be prepared up to this point 6 hours ahead and chilled, wrapped well in plastic wrap.
In a small bowl stir together oil and cayenne and lightly brush mixture over top of each tortilla pie casserole.
Bake cakes in middle of oven until golden, about 12 to 15 minutes.
Allow to cool for a few minutes, and then cut each tortilla pie casserole into wedges and serve immediately.
This Mexican tortilla pie casserole recipe makes six generous servings.
VEGETARIAN TACO SOUP IN THE CROCKPOT
This also comes from Jolinda Hackett, About.com’s Vegetarian Food. Jolinda wrote, “I love Mexican food. Or, perhaps it's more accurate to say I love Mexican-American food. Or rather, I love both!
“This vegetarian taco soup recipe with kidney beans, pinto beans and black beans isn't going to win any awards of authenticity, but it's quick to prepare (you really just dump everything in the crockpot), easy, high-protein, nearly fat-free, and deliciously satisfying. Plus, it's a great vegetarian and vegan option for families on a budget. Keep it vegan by omitting the optional cheese and sour cream toppings, or use dairy-free and vegan substitutes.”
Prep Time: 5 minutes; Cook Time: 480 minutes; Total Time: 485 minutes; Yield: 6 servings as a main dish
To view this online, click here.
Ingredients
1 can corn kernels, drained
1 can kidney beans or navy beans, drained
1 can pinto beans, drained
1 can black beans, drained
1 7-ounce can green chiles (optional - you may want to omit this if you're cooking for kids)
1 14-ounce can stewed tomatoes (Mexican-style is best, if you can find it) - do not drain
1 package taco seasoning mix
1/4 tsp cumin
3/4 tsp onion powder
1/2 teaspoon salt
1/2 tsp garlic powder
Optional garnishes:
tortilla chips or corn chips
grated cheese
chopped green onions
fresh chopped cilantro
Preparation
Add ingredients in crockpot. Cook on low crockpot setting for 8-10 hours.
If you're in a hurry, you can also set this on high in the crockpot for 3 hours.
Top each bowl of soup with optional garnishes to serve: cheese, a dollop of sour cream, some tortilla chips or corn chips and fresh chopped cilantro or green onions.
This is a thicker soup, similar to a stew. To thin it out, you can add a little vegetable broth or soy milk, if you like.
SPINACH, PEPPERS, AND CHERRY TOMATOES WITH PENNE RIGATE
This comes from the November 2013 issue of Vegetarian Times, page 29. It begins, “Fresh cherry tomatoes and spinach add bright color, flavor, and body to this Mediterranean-style dish.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 1/2 cups penne rigate pasta (6 oz.)
1 Tbs. olive oil
2 cloves garlic, minced (2 tsp.)
1 12-oz. jar roasted red peppers, rinsed, drained, patted dry, and sliced
10 oz. cherry tomatoes, halved (2 cups)
4 cups packed baby spinach leaves (8 oz.)
1/4 cup chopped pitted kalamata olives
1 Tbs. finely chopped fresh oregano
1 1/2 tsp. grated lemon zest
1/4 tsp. freshly ground black pepper
Prepare pasta according to package directions. Drain, and reserve 1/2 cup pasta-cooking water.
Meanwhile, heat oil in large nonstick skillet over medium heat. Add garlic, and cook 1 minute, stirring frequently, or until lightly browned.
Increase heat to high. Add roasted peppers, and cook 3 to 4 minutes, or until lightly browned, stirring occasionally.
Add tomatoes, spinach, olives, oregano, lemon zest, and pepper. Cook 4 to 6 minutes, or until tomatoes soften and spinach wilts, stirring frequently. Add pasta and reserved pasta-cooking water; cover, and cook 3 minutes more, or until heated through.
nutritional information Per 1 1/2-cup serving: Calories: 266; Protein: 8 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 46 g; Cholesterol: 0 mg; Sodium: 340 mg; Fiber: 7 g; Sugar: 4 g; Vegan
APPLE-OAT BARS
This comes from the February 2005 issue of Vegetarian Times, and begins, “Charmingly old-fashioned, these wholesome bars pair the comforting flavors of apples and oats. They’re the perfect snack to pack in a lunch box or enjoy with a cup of tea.” Serves 16.
To view this online, click here.
1 1/2 cups unbleached all-purpose flour
1 cup old-fashioned rolled oats
1 cup packed light brown sugar
3/4 tsp. baking powder
1/2 tsp. salt
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
3 Tbs. vegetable oil
1/3 cup apple cider or apple juice
3 cups peeled, chopped tart apples, such as Granny Smith
1/4 cup coarsely chopped walnuts, toasted, optional
Preheat oven to 350F. Lightly grease 9-inch square baking pan, or coat with nonstick cooking spray.
Mix flour, oats, brown sugar, baking powder, salt, cinnamon and nutmeg in mixing bowl. Using fork or fingertips, work in oil and cider until mixture resembles coarse crumbs.
Press about 1 1/2 cups oat mixture firmly into bottom of prepared pan. Sprinkle with apples. Mix walnuts into remaining oat mixture, sprinkle evenly over apples and pat into even layer.
Bake 30 to 35 minutes, or until top is golden and apples are tender when pierced with a fork. Cool completely on a wire rack before cutting into bars.
nutritional information Per SERVING: Calories: 150; Protein: 2 g; Total Fat: 3 g;Carbohydrates: 29 g; Sodium: 100 mg; Fiber: 1 g; Sugar: 16 g; Vegan
CHEESE TORTELLINI WITH GARDEN VEGETABLES
This is from the FamilyTime e-newsletter, and begins, “In less than 30 minutes you can serve-up this colorful vegetable pasta to your family.” Serves: 3; Prep Time: 20 minutes; Cook Time: 10 minutes.
To view this online, click here.
Ingredients
1 package (9 oz.) BUITONI® Refrigerated Three Cheese Tortellini, cooked, drained and kept warm
2 tablespoons butter, or margarine
1 medium zucchini, cut into strips
11/2 cup mushrooms, fresh
1 medium red bell pepper, cut into strips
1 medium yellow bell pepper
1 container (15 oz.) BUITONI® refrigerated Marinara Sauce
1 tablespoon basil, fresh, chopped
Directions
Heat butter in large skillet over medium-high heat. Add zucchini, mushrooms and bell peppers; cook, stirring constantly, for 5 minutes or until tender. Reduce heat to low; add sauce. Cook, stirring occasionally, for 5 minutes or until heated through.
Arrange vegetable mixture on serving platter or individual plates; top with pasta. Sprinkle with basil.
GENERAL TSO'S TOFU
From the March 2015 issue of Vegetarian Times, page 56. This begins, "Skip the deep-fried calories that usually go along with this take-out favorite by roasting marinated tofu to crispy-on-the-outside, tender-on-the-inside perfection." Serves 4.
To view this online, click here.
Crispy Tofu
1 16-oz. pkg. firm tofu, drained
2 tsp. low-sodium soy sauce
2 tsp. rice vinegar
1 tsp. mirin (rice wine)
1 tsp. vegetable oil
1/2 tsp. minced garlic
1/2 tsp. grated fresh ginger
1 Tbs. cornstarch
Sauce
1/2 cup low-sodium vegetable broth
2 Tbs. sugar
1 1/2 Tbs. low-sodium soy sauce
4 tsp. mirin (rice wine)
2 tsp. rice vinegar
2 tsp. sesame oil
2 tsp. cornstarch
1 1/2 tsp. tomato paste
1/2 tsp. sambal oelek chile paste, optional
2 tsp. vegetable oil
4 green onions, green parts chopped (1/3 cup)
1 clove garlic, minced (1 tsp.)
1/2 tsp. grated fresh ginger
Accompaniments
2 cups steamed broccoli
2 cups steamed brown or white rice
To make Crispy Tofu: Cut tofu block into two broad slabs. Wrap tofu slabs in paper towels, and place between two cutting boards. Weight top cutting board with soup cans, and press 30 minutes. Unwrap tofu, and cut into 1-inch cubes.
Combine soy sauce, vinegar, mirin, oil, garlic, and ginger in resealable container. Add tofu, and toss to coat. Marinate 30 minutes, or overnight. (Tofu should absorb all liquid.)
Preheat oven to 350°F, and coat baking sheet with cooking spray. Sift cornstarch over tofu, and turn to coat evenly. Spread tofu on baking sheet. Bake 30 to 40 minutes, or until firm and crispy, turning several times to brown all sides.
To make Sauce: Whisk together broth, sugar, soy sauce, mirin, vinegar, sesame oil, cornstarch, tomato paste, and sambal oelek (if using) in small bowl. Set aside.
Heat vegetable oil in wok or large skillet over medium-high heat. Add green onions, garlic, and ginger, and stir-fry 1 minute. Add broth mixture, and cook 1 minute, or until thickened. Stir in Tofu. Serve with steamed broccoli and rice.
nutritional information Per Serving (1 cup tofu, 1/2 cup broccoli, and 1/2 cup rice): Calories: 335; Protein: 14 g; Total Fat: 12 g; Saturated Fat: 1 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 332 mg; Fiber: 4 g; Sugar: 11 g; Vegan
Friday, April 1, 2016
Friday Recipes
Finally, it's Friday. Here are six recipes to try out over the weekend. Enjoy!
TUSCAN KALE AND WHITE BEAN STEW WITH BREADCRUMB TOPPING
This comes from the October 2014 issue of Vegetarian Times, pagae 26. It begins, "This quick riff on an Italian classic gets multi-layered flavors from mushrooms, garlic, and a splash of lemon." Serves 4 in 30 minutes or less.
To view this online, click here.
1 cup fresh breadcrumbs
1/3 cup grated Parmesan cheese
1 Tbs. plus 2 tsp. olive oil, divided
1 Tbs. unsalted butter
8 oz. cremini mushrooms, quartered (2 cups)
3 cloves garlic, minced (1 Tbs.)
2 bunches Tuscan kale, stemmed, torn into bite-size pieces (8 cups)
1 15.5-oz. can white beans, rinsed and drained
1 cup low-sodium vegetable broth
2 tsp. lemon juice
Combine breadcrumbs, Parmesan, and 2 tsp. oil in small bowl. Set aside.
Heat remaining 1 Tbs. oil and butter in large ovenproof skillet or Dutch oven over medium heat. Add mushrooms; increase heat to medium-high. Stir, cover pan, and cook 5 to 6 minutes, or until mushrooms are lightly browned, stirring occasionally.
Uncover pan, add garlic, and stir 30 seconds. Add kale, and cook 2 minutes, or until wilted. Add beans, broth, and 3/4 cup water. Cover, and simmer 6 to 8 minutes, or until liquid has reduced by about three-quarters. Stir in 1 tsp. lemon juice, and remove from heat. Add 1 more tsp. lemon juice, if desired.
Heat broiler to high. Sprinkle breadcrumb mixture over stew, and broil 3 minutes, or until topping is golden.
nutritional information Per 1 1/4-cup serving: Calories: 321; Protein: 18 g; Total Fat: 12 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 13 mg; Sodium: 373 mg; Fiber: 12 g; Sugar: 3 g
SPANAKOPITA
This comes from the April/May 2012 issue of Vegetarian Times, page 74. It begins, "Layers of phyllo make a crisp double crust for this classic Greek spinach pie." Serves 9.
To view this online, click here.
3 lb. frozen spinach, thawed
2 Tbs. plus 1/3 cup olive oil or melted butter, divided
2 medium onions, diced
8 green onions, sliced
1/2 tsp. ground nutmeg
1 cup chopped fresh parsley
3 large eggs
8 oz. low-fat feta cheese, crumbled
12 sheets frozen phyllo dough, thawed (one-third 16-oz. pkg.)
Squeeze spinach dry with hands, and place in bowl. (You should have 4 cups.)
Heat 2 Tbs. oil in skillet over medium heat. Add onions, and sauté 10 minutes, or until browned. Add spinach, green onions, and nutmeg; season with salt and pepper, if desired. Cook 5 minutes, or until mixture is dry. Remove from heat; stir in parsley. Cool.Preheat oven to 350°F. Whisk eggs in small bowl. Stir eggs into spinach mixture, then fold in feta.
Place remaining 1/3 cup oil in bowl, and brush bottom and sides of 9-inch square baking pan with oil. Unroll phyllo, and keep under damp towel to retain moisture. Place 1 phyllo sheet in prepared pan, letting excess hang over short sides of pan. Brush phyllo sheet with oil. Place second phyllo sheet across first on pan, so excess hangs over long sides of pan; brush sheet with oil. Repeat crisscross layering with 4 more phyllo sheets.
Spread spinach mixture in phyllo crust.
Spread 1 phyllo sheet on work surface; brush with oil. Top with another phyllo sheet. Repeat brushing and layering with remaining 4 phyllo sheets. Place phyllo stack on top of spinach mixture. Trim edges with scissors so no more than 1 inch of phyllo hangs over edges. Discard excess. Roll edges over pie to seal. Brush top with oil, and score decorative diamond pattern over top with knife. Bake 1 hour, or until top is flaky and golden-brown. Cool 10 minutes before serving.
nutritional information Per 1 3-inch square: Calories: 297; Protein: 14 g; Total Fat: 16 g; Saturated Fat: 4 g; Carbohydrates: 23 g; Cholesterol: 71 mg; Sodium: 695 mg; Fiber: 3 g; Sugar: 5 g
MINI WHOOPIE PIES
This comes from the November/December 2015 issue of Vegetarian Times, pagae 62. It begins, "Want to win over the cookie lovers in your family? Make a batch of miniature whoopie pies! Kids will love the sweet marshmallow cream filling, while kids at heart can appreciate the tender chocolate cookies with a richer flavor than store-bought versions. The secret to their perfectly round shape is using a makeshift pastry bag made by snipping a corner from a resealable plastic bag." Makes 20 cookies.
To view this online, click here.
1/2 cup sugar
1/4 cup unsalted butter, softened
1 large egg, beaten
1/4 cup low-fat milk, at room temperature
1/2 tsp. vanilla extract
3/4 cup bittersweet chocolate chips, melted and slightly cooled
1 Tbs. plus 2 tsp. unsweetened cocoa
1/2 cup all-purpose flour
3/4 cup marshmallow cream, such as Marshmallow Fluff
Preheat oven to 350°F. Line two baking sheets with parchment paper. Cream together sugar and butter with whisk until smooth and sugar begins to dissolve. Whisk in egg, milk, and vanilla extract. Add melted chocolate and cocoa, and mix until smooth. Stir in flour with wooden spoon or rubber spatula. Do not overmix.
Transfer batter to 1-gal. resealable plastic bag or pastry bag fitted with small round tip. Trim 1/2-inch tip from corner of resealable plastic bag (if using) with scissors. Squeeze 40 1-inch dollops of batter onto baking sheet 2 inches apart. Bake 12 minutes, or until tops look dry and smooth. Cool 2 minutes on baking sheet; transfer to wire rack to cool completely.
To assemble: Spoon 1/2 tsp. marshmallow cream on bottoms of 20 cookies. Top with remaining cookies.
nutritional information Per Per cookie: Calories: 101; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 3 g; Carbohydrates: 14 g; Cholesterol: 17 mg; Sodium: 9 mg; Fiber: less than 1 g; Sugar: 10 g
DARK CHOCOLATE-CARAMEL SORBET
This comes from the July/August 2010 issue of Vegetarian Times, pagae 51, and begins, "The caramelized sugar syrup that is the base for this decadent chocolate sorbet adds to its depth and richness. There are very few ingredients for the recipe, so the quality of the chocolate and cocoa really count." Makes 1 quart.
To view this online, click here.
1 cup plus 2 Tbs. sugar
2 Tbs. lemon juice
1/2 cup unsweetened cocoa powder
1/2 tsp. salt
7 oz. dark chocolate, finely chopped
Place sugar in large saucepan, and heat over medium-low heat. Cook 15 to 20 minutes, or until sugar has melted and caramelized to rich amber color, stirring occasionally.
Stir in lemon juice (mixture will boil violently for several minutes). Slowly add 2 1/2 cups boiling water, and stir until hardened caramel is dissolved. Stir in cocoa powder and salt, and bring mixture to just under a simmer. Remove from heat, and stir in chocolate. Let stand 1 minute, then blend smooth with immersion blender. Transfer to covered container, and refrigerate overnight.
Pour sorbet base into ice cream maker, and freeze according to manufacturer’s instructions.
nutritional information Per 1/2-cup serving: Calories: 247; Protein: 3 g; Total Fat: 8 g; Saturated Fat: 5 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 156 mg; Fiber: 2 g; Sugar: 43 g; Vegan; Gluten-Free
MARINATED VEGETABLE KABOBS
This comes from the February 2005 issue of Vegetarian Times, and begins, “To prevent burning, soak the wooden skewers in water while you assemble and prepare the other ingredients, or use metal skewers instead. Serve kabobs over freshly cooked rice, if desired.” Serves 4.
To view this online, go to http://www.vegetariantimes.com/recipe/marinated-vegetable-kabobs/.
Marinade
1/3 cup olive oil
1 Tbs. pesto
2 Tbs. balsamic vinegar
1/2 tsp. powdered garlic, or to taste
2 tsp. minced fresh savory or 1 tsp. dried
Salt and freshly ground black pepper to taste
Kabobs
8 large scallions
8 oz. Italian-seasoned baked tofu
1 small zucchini
1/2 red or yellow bell pepper, seeded
16 white mushrooms, stems removed
8 cherry tomatoes
8 vegetarian “meatballs”
To make Marinade: Combine all ingredients in mixing bowl, and stir well to combine. Set aside.
To make Kabobs: Trim green parts off scallions, and reserve for another use. Cut white parts into 8 1-inch-long pieces. Cut tofu into 8 squares. Cut zucchini into 8 1-inch-long pieces. Cut pepper into 8 1-inch pieces. Thread vegetables and “meatballs” onto skewers, beginning and ending with mushrooms to help anchor other ingredients. Arrange skewers in baking dish, and spoon marinade over top. Turn skewers to coat, making sure that all vegetables are well covered. Set aside 30 minutes, or cover and refrigerate overnight.
Preheat oven to 450F. Uncover kabobs, if covered and chilled, and bring to room temperature.
Bake kabobs about 25 minutes, or until vegetables are tender, turning once.
nutritional information Per SERVING: Calories: 390; Protein: 20 g; Total Fat: 27 g; Saturated Fat: 4 g; Carbohydrates: 20 g; Sodium: 350 mg; Fiber: 6 g; Sugar: 6 g; Vegan
PROVENCAL VEGETABLE MEDLEY
This also comes from the February 2005 issue of Vegetarian Times, and begins, “In Provence, vegetables baked with olive oil are named for the earthenware dish, or tian, in which they are traditionally cooked. You can make the bottom layer overlapping rows of vegetables, or use only potatoes. Intermix the vegetables in the remaining layers— as many as three or four.” Serves 4.
To view this online, go to http://www.vegetariantimes.com/recipe/proven-al-vegetable-medley/.
4 cloves garlic, minced
1/2 cup chopped fresh basil
1/4 cup minced fresh chervil or parsley
1 Tbs. minced fresh marjoram or 1 tsp. dried
1 red onion, thinly sliced
2 baking potatoes, peeled and cut into 1/4-inch-thick slices
1 large zucchini, cut diagonally into 1/4-inch-thick slices
2 large portobello mushroom caps, cut into 1/4-inch-thick slices
2 large ripe tomatoes, thinly sliced
1/4 cup olive oil
Salt and freshly ground black pepper to taste
Preheat oven to 375F. Oil 9×13-inch baking dish lightly, and set aside.
Combine garlic, basil, chervil and marjoram in bowl. Layer vegetables in baking dish in slightly overlapping rows. Drizzle each layer with olive oil, sprinkle with garlic-herb mixture, salt and pepper. Repeat until vegetables are used. Tamp down, and drizzle with any remaining olive oil. Cover dish tightly with foil.
Bake about 50 minutes, or until tender. Uncover, and bake 10 to 15 minutes longer. Remove from oven; let stand about 30 minutes before serving.
Pour off juices from pan into saucepan, and bring to a boil over high heat. Reduce heat to medium, and cook until juices are reduced to a syrup, about 20 minutes. Spoon over vegetables. Cut into squares, and serve at room temperature.
nutritional information Per SERVING: Calories: 350; Protein: 7 g; Total Fat: 14 g; Saturated Fat: 2 g; Carbohydrates: 51 g; Sodium: 30 mg; Fiber: 7 g; Sugar: 8 g; Vegan
TUSCAN KALE AND WHITE BEAN STEW WITH BREADCRUMB TOPPING
This comes from the October 2014 issue of Vegetarian Times, pagae 26. It begins, "This quick riff on an Italian classic gets multi-layered flavors from mushrooms, garlic, and a splash of lemon." Serves 4 in 30 minutes or less.
To view this online, click here.
1 cup fresh breadcrumbs
1/3 cup grated Parmesan cheese
1 Tbs. plus 2 tsp. olive oil, divided
1 Tbs. unsalted butter
8 oz. cremini mushrooms, quartered (2 cups)
3 cloves garlic, minced (1 Tbs.)
2 bunches Tuscan kale, stemmed, torn into bite-size pieces (8 cups)
1 15.5-oz. can white beans, rinsed and drained
1 cup low-sodium vegetable broth
2 tsp. lemon juice
Combine breadcrumbs, Parmesan, and 2 tsp. oil in small bowl. Set aside.
Heat remaining 1 Tbs. oil and butter in large ovenproof skillet or Dutch oven over medium heat. Add mushrooms; increase heat to medium-high. Stir, cover pan, and cook 5 to 6 minutes, or until mushrooms are lightly browned, stirring occasionally.
Uncover pan, add garlic, and stir 30 seconds. Add kale, and cook 2 minutes, or until wilted. Add beans, broth, and 3/4 cup water. Cover, and simmer 6 to 8 minutes, or until liquid has reduced by about three-quarters. Stir in 1 tsp. lemon juice, and remove from heat. Add 1 more tsp. lemon juice, if desired.
Heat broiler to high. Sprinkle breadcrumb mixture over stew, and broil 3 minutes, or until topping is golden.
nutritional information Per 1 1/4-cup serving: Calories: 321; Protein: 18 g; Total Fat: 12 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 13 mg; Sodium: 373 mg; Fiber: 12 g; Sugar: 3 g
SPANAKOPITA
This comes from the April/May 2012 issue of Vegetarian Times, page 74. It begins, "Layers of phyllo make a crisp double crust for this classic Greek spinach pie." Serves 9.
To view this online, click here.
3 lb. frozen spinach, thawed
2 Tbs. plus 1/3 cup olive oil or melted butter, divided
2 medium onions, diced
8 green onions, sliced
1/2 tsp. ground nutmeg
1 cup chopped fresh parsley
3 large eggs
8 oz. low-fat feta cheese, crumbled
12 sheets frozen phyllo dough, thawed (one-third 16-oz. pkg.)
Squeeze spinach dry with hands, and place in bowl. (You should have 4 cups.)
Heat 2 Tbs. oil in skillet over medium heat. Add onions, and sauté 10 minutes, or until browned. Add spinach, green onions, and nutmeg; season with salt and pepper, if desired. Cook 5 minutes, or until mixture is dry. Remove from heat; stir in parsley. Cool.Preheat oven to 350°F. Whisk eggs in small bowl. Stir eggs into spinach mixture, then fold in feta.
Place remaining 1/3 cup oil in bowl, and brush bottom and sides of 9-inch square baking pan with oil. Unroll phyllo, and keep under damp towel to retain moisture. Place 1 phyllo sheet in prepared pan, letting excess hang over short sides of pan. Brush phyllo sheet with oil. Place second phyllo sheet across first on pan, so excess hangs over long sides of pan; brush sheet with oil. Repeat crisscross layering with 4 more phyllo sheets.
Spread spinach mixture in phyllo crust.
Spread 1 phyllo sheet on work surface; brush with oil. Top with another phyllo sheet. Repeat brushing and layering with remaining 4 phyllo sheets. Place phyllo stack on top of spinach mixture. Trim edges with scissors so no more than 1 inch of phyllo hangs over edges. Discard excess. Roll edges over pie to seal. Brush top with oil, and score decorative diamond pattern over top with knife. Bake 1 hour, or until top is flaky and golden-brown. Cool 10 minutes before serving.
nutritional information Per 1 3-inch square: Calories: 297; Protein: 14 g; Total Fat: 16 g; Saturated Fat: 4 g; Carbohydrates: 23 g; Cholesterol: 71 mg; Sodium: 695 mg; Fiber: 3 g; Sugar: 5 g
MINI WHOOPIE PIES
This comes from the November/December 2015 issue of Vegetarian Times, pagae 62. It begins, "Want to win over the cookie lovers in your family? Make a batch of miniature whoopie pies! Kids will love the sweet marshmallow cream filling, while kids at heart can appreciate the tender chocolate cookies with a richer flavor than store-bought versions. The secret to their perfectly round shape is using a makeshift pastry bag made by snipping a corner from a resealable plastic bag." Makes 20 cookies.
To view this online, click here.
1/2 cup sugar
1/4 cup unsalted butter, softened
1 large egg, beaten
1/4 cup low-fat milk, at room temperature
1/2 tsp. vanilla extract
3/4 cup bittersweet chocolate chips, melted and slightly cooled
1 Tbs. plus 2 tsp. unsweetened cocoa
1/2 cup all-purpose flour
3/4 cup marshmallow cream, such as Marshmallow Fluff
Preheat oven to 350°F. Line two baking sheets with parchment paper. Cream together sugar and butter with whisk until smooth and sugar begins to dissolve. Whisk in egg, milk, and vanilla extract. Add melted chocolate and cocoa, and mix until smooth. Stir in flour with wooden spoon or rubber spatula. Do not overmix.
Transfer batter to 1-gal. resealable plastic bag or pastry bag fitted with small round tip. Trim 1/2-inch tip from corner of resealable plastic bag (if using) with scissors. Squeeze 40 1-inch dollops of batter onto baking sheet 2 inches apart. Bake 12 minutes, or until tops look dry and smooth. Cool 2 minutes on baking sheet; transfer to wire rack to cool completely.
To assemble: Spoon 1/2 tsp. marshmallow cream on bottoms of 20 cookies. Top with remaining cookies.
nutritional information Per Per cookie: Calories: 101; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 3 g; Carbohydrates: 14 g; Cholesterol: 17 mg; Sodium: 9 mg; Fiber: less than 1 g; Sugar: 10 g
DARK CHOCOLATE-CARAMEL SORBET
This comes from the July/August 2010 issue of Vegetarian Times, pagae 51, and begins, "The caramelized sugar syrup that is the base for this decadent chocolate sorbet adds to its depth and richness. There are very few ingredients for the recipe, so the quality of the chocolate and cocoa really count." Makes 1 quart.
To view this online, click here.
1 cup plus 2 Tbs. sugar
2 Tbs. lemon juice
1/2 cup unsweetened cocoa powder
1/2 tsp. salt
7 oz. dark chocolate, finely chopped
Place sugar in large saucepan, and heat over medium-low heat. Cook 15 to 20 minutes, or until sugar has melted and caramelized to rich amber color, stirring occasionally.
Stir in lemon juice (mixture will boil violently for several minutes). Slowly add 2 1/2 cups boiling water, and stir until hardened caramel is dissolved. Stir in cocoa powder and salt, and bring mixture to just under a simmer. Remove from heat, and stir in chocolate. Let stand 1 minute, then blend smooth with immersion blender. Transfer to covered container, and refrigerate overnight.
Pour sorbet base into ice cream maker, and freeze according to manufacturer’s instructions.
nutritional information Per 1/2-cup serving: Calories: 247; Protein: 3 g; Total Fat: 8 g; Saturated Fat: 5 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 156 mg; Fiber: 2 g; Sugar: 43 g; Vegan; Gluten-Free
MARINATED VEGETABLE KABOBS
This comes from the February 2005 issue of Vegetarian Times, and begins, “To prevent burning, soak the wooden skewers in water while you assemble and prepare the other ingredients, or use metal skewers instead. Serve kabobs over freshly cooked rice, if desired.” Serves 4.
To view this online, go to http://www.vegetariantimes.com/recipe/marinated-vegetable-kabobs/.
Marinade
1/3 cup olive oil
1 Tbs. pesto
2 Tbs. balsamic vinegar
1/2 tsp. powdered garlic, or to taste
2 tsp. minced fresh savory or 1 tsp. dried
Salt and freshly ground black pepper to taste
Kabobs
8 large scallions
8 oz. Italian-seasoned baked tofu
1 small zucchini
1/2 red or yellow bell pepper, seeded
16 white mushrooms, stems removed
8 cherry tomatoes
8 vegetarian “meatballs”
To make Marinade: Combine all ingredients in mixing bowl, and stir well to combine. Set aside.
To make Kabobs: Trim green parts off scallions, and reserve for another use. Cut white parts into 8 1-inch-long pieces. Cut tofu into 8 squares. Cut zucchini into 8 1-inch-long pieces. Cut pepper into 8 1-inch pieces. Thread vegetables and “meatballs” onto skewers, beginning and ending with mushrooms to help anchor other ingredients. Arrange skewers in baking dish, and spoon marinade over top. Turn skewers to coat, making sure that all vegetables are well covered. Set aside 30 minutes, or cover and refrigerate overnight.
Preheat oven to 450F. Uncover kabobs, if covered and chilled, and bring to room temperature.
Bake kabobs about 25 minutes, or until vegetables are tender, turning once.
nutritional information Per SERVING: Calories: 390; Protein: 20 g; Total Fat: 27 g; Saturated Fat: 4 g; Carbohydrates: 20 g; Sodium: 350 mg; Fiber: 6 g; Sugar: 6 g; Vegan
PROVENCAL VEGETABLE MEDLEY
This also comes from the February 2005 issue of Vegetarian Times, and begins, “In Provence, vegetables baked with olive oil are named for the earthenware dish, or tian, in which they are traditionally cooked. You can make the bottom layer overlapping rows of vegetables, or use only potatoes. Intermix the vegetables in the remaining layers— as many as three or four.” Serves 4.
To view this online, go to http://www.vegetariantimes.com/recipe/proven-al-vegetable-medley/.
4 cloves garlic, minced
1/2 cup chopped fresh basil
1/4 cup minced fresh chervil or parsley
1 Tbs. minced fresh marjoram or 1 tsp. dried
1 red onion, thinly sliced
2 baking potatoes, peeled and cut into 1/4-inch-thick slices
1 large zucchini, cut diagonally into 1/4-inch-thick slices
2 large portobello mushroom caps, cut into 1/4-inch-thick slices
2 large ripe tomatoes, thinly sliced
1/4 cup olive oil
Salt and freshly ground black pepper to taste
Preheat oven to 375F. Oil 9×13-inch baking dish lightly, and set aside.
Combine garlic, basil, chervil and marjoram in bowl. Layer vegetables in baking dish in slightly overlapping rows. Drizzle each layer with olive oil, sprinkle with garlic-herb mixture, salt and pepper. Repeat until vegetables are used. Tamp down, and drizzle with any remaining olive oil. Cover dish tightly with foil.
Bake about 50 minutes, or until tender. Uncover, and bake 10 to 15 minutes longer. Remove from oven; let stand about 30 minutes before serving.
Pour off juices from pan into saucepan, and bring to a boil over high heat. Reduce heat to medium, and cook until juices are reduced to a syrup, about 20 minutes. Spoon over vegetables. Cut into squares, and serve at room temperature.
nutritional information Per SERVING: Calories: 350; Protein: 7 g; Total Fat: 14 g; Saturated Fat: 2 g; Carbohydrates: 51 g; Sodium: 30 mg; Fiber: 7 g; Sugar: 8 g; Vegan
Thursday, March 31, 2016
Thursday Recipes
Here are today's six vegetarian recipes. Enjoy!
QUICK AND EASY CHEESY PASTA AND BEAN CASSEROLE
This comes from Jolinda Hackett, Vegetarian Food expert for About.com. Jolinda wrote, “A super quick and easy vegetarian pasta casserole recipe. This is a great way to use up any leftover cooked pasta you have lying around. Just "dump" a few ingredients into a dish and bake. Although you do have to cook the pasta beforehand, this pasta casserole only has five ingredients, so it really can be a time saver on a busy night.
“What to do with all the extra time you'll have on hand by preparing such a simple and easy dinner as this one? Make a fresh green salad to go along with it or try baking a simple whole wheat dinner roll. Why not?
“Pasta and bean casserole recipe courtesy of Bush's® Beans.”
Prep Time: 15 minutes; Cook Time: 40 minutes; Total Time: 55 minutes; Yield: about 4 servings
To view this online, click here.
Ingredients
1 16 ounce package penne pasta
1 14.5 ounce can diced tomatoes
2 16 ounce cans kidney beans, drained and rinsed
1 26 ounce jar spaghetti sauce
2 cups shredded mozzarella cheese
Preparation
Preheat oven to 375 degrees.
Prepare pasta according to package directions. Drain and return to saucepan.
Stir in diced tomatoes, kidney beans and spaghetti sauce. Transfer to 2-quart baking dish and top with shredded mozzarella. Bake until cheese is melted and golden, about 40 minutes.
Enjoy your easy pasta bake for dinner!
VEGETARIAN ENCHILADA CASSEROLE WITH BLACK BEANS
This also comes from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolinda wrote, “A Mexican casserole, sometimes called a tortilla pie or a tortilla casserole, is simply a few Mexican ingredients layered in between tortillas (similar to the way a lasagna is layered) then baked in the oven. Sound good? Read on!
“This vegetarian Mexican casserole recipe is a one dish vegetarian casserole perfect for those busy nights. You can get this meatless vegetarian enchilada baked Mexican casserole in the oven in just a few minutes. Don't be fooled by the somewhat long ingredients list. All you really need to do is lay a few corn tortillas in a casserole or baking dish, cover it with beans (and some sauteed veggies) and cheese, and repeat, just like making a lasagna. The garnishes are all optional.
“A simple Mexican-inspired meal the whole family will enjoy, and, because this recipe makes quite a bit, you can plan on having leftovers.
“Recipe courtesy of Bush's® Beans.”
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Yield: 8-10 servings
To view this online, click here.
Ingredients
2 cups chopped onion, fresh or frozen
1 1/2 cups chopped red pepper, fresh or frozen
2 garlic cloves, minced
3/4 cup salsa
2 teaspoons ground cumin
2 15.8 ounce cans black beans, drained
12 6-inch corn tortillas
2 cups Monterey Jack and Cheddar blend cheese shredded
3 tomatoes chopped (optional)
1/2 cup sour cream (optional)
1/2 cup sliced black olives (optional)
Preparation
Preheat oven to 350 degrees.
Combine onion pepper, garlic, salsa, cumin and black beans in large skillet and bring to simmer over medium heat. Cook, stirring frequently for 3 minutes.
Arrange 6 tortillas in bottom of 9" x 13" baking dish overlapping them as necessary. Spread half of bean mixture over tortillas and sprinkle with half of cheese. Repeat layering process with remaining tortillas, bean mixture and cheese.
Cover dish with foil and bake 15 minutes. Carefully remove foil and serve warm.
Garnish with tomatoes, sour cream and olives.
Makes 8 servings of Mexican enchilada casserole.
ONE-POT MEXICAN RICE WITH BLACK BEANS AND CORN
This came from Maggie Shi in The Today Show cooking e-newsletter. Cook Time: 30 minutes; Prep Time: 20 minutes.
To view this online, click here.
Ingredients
1 tablespoon olive oil
1 onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 cup frozen corn kernels
1 15.5-ounce can black beans, drained and rinsed
1 14.5-ounce can diced tomatoes, with juices
2 teaspoons chili powder
1 teaspoon cumin
1 cup long-grain white rice
salt and freshly ground black pepper
1 cup shredded cheddar, Monterey Jack or pepper jack cheese
Chopped cilantro, for garnish
Preparation
In a Dutch oven or other heavy-bottomed pot with a lid, heat the olive oil over medium high heat. Add the onion and bell pepper and cook, stirring frequently, until the vegetables are tender and the onion is translucent, about 5 minutes. Add the garlic, corn and black beans and cook until the corn and beans are heated through, about 2 minutes.
Stir in 1 1/2 cups water, the diced tomatoes and their juices, chili powder, cumin, rice and a pinch of salt and pepper. Bring to a boil, cover, reduce the heat and simmer until the rice is cooked, about 20 minutes.
Stir in the cheese until melted. Taste for seasoning and serve garnished with chopped cilantro.
MINT POTATO SALAD
This comes from Patricia Wells in the July 2012 issue of Runner’s World. It begins, “Potatoes are rich in potassium, which helps lower blood pressure. ‘Serve the salad as part of a summer buffet with grilled fish or chicken,’ says Wells.” Serves 4.
To view this online, go to http://www.runnersworld.com/recipes/mint-potato-salad.
1 pound Yukon Gold potatoes
1 quart water
1/4 cup extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 tablespoon French mustard
6 small spring onions or scallions, white part only, trimmed, peeled, and thinly sliced
1/4 cup jarred capers, drained
Fine sea salt to taste
1/4 cup fresh mint leaves, cut into thin strips
Scrub the potatoes but don't peel.
Bring the water to a simmer in a steamer. Place the potatoes on a steaming rack over the simmering water, cover, and steam until fully cooked, about 25 minutes. (Alternatively, boil the potatoes.)
Meanwhile, in a large salad bowl, whisk the oil, lemon, and mustard. Add the spring onions and capers, and toss to blend. Add salt to taste.
Once potatoes are cooked, cut them crosswise into thin slices. Add potatoes directly to the dressing while they are still warm (so they will absorb the dressing). Toss to thoroughly coat the potatoes with the dressing.
Add the mint and toss again. Taste for seasoning. Serve warm.
Calories Per Serving: 235; Carbs: 25 g; Fiber: 3 g; Protein: 3 g; Fat: 14 g
CHERRY SMOOTHIE
This comes from Yishane Lee in the July 2012 issue of Runner’s World, page 48. I couldn’t find a link for it…
1 cup pitted cherries
3/4 cup plain yogurt
2 tablespoons honey
3/4 cup ice
Place ingredients in blender and blend. Yum!
TANGERINE-GINGER CUSTARDS
This comes from the November/December 2008 issue of Vegetarian Times, page 51. It begins, “Citrus zests are an ideal addition to custard-style recipes such as this one because they infuse the desserts with flavor but don’t curdle the creamy mixture the way a citrus juice would.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/tangerine-ginger-custards/.
2 cups reduced-fat milk
1/2 tsp. tangerine zest
2 1/4-inch coins fresh ginger
1/2 cup sugar
2 large eggs
2 tangerines, peeled and sectioned
Slivered candied ginger, for garnish
Heat milk, tangerine zest, and ginger coins in medium saucepan over medium heat, until milk’s surface begins to bubble, stirring frequently. Remove from heat, and cool.
Strain milk through fine sieve into medium bowl, discarding tangerine zest and ginger coins. Mix in sugar. Beat eggs with pinch of salt in small bowl. Whisk beaten eggs into milk mixture.
Preheat oven to 350°F. Fill 6 4-oz. (1/2-cup) ramekins with custard. Place ramekins in roasting pan. Fill roasting pan with boiling water that reaches about one-third up sides of ramekins. Bake 40 to 50 minutes, or until custards jiggle slightly. Remove from water bath, and cool. Garnish each custard with a tangerine section and slivered candied ginger before serving.
nutritional information Per Serving: Calories: 144; Protein: 5 g; Total Fat: 3.5 g; Saturated Fat: 1.5 g; Carbohydrates: 24 g; Cholesterol: 77 mg; Sodium: 57 mg; Fiber: 1 g; Sugar: 24 g; Gluten-Free
QUICK AND EASY CHEESY PASTA AND BEAN CASSEROLE
This comes from Jolinda Hackett, Vegetarian Food expert for About.com. Jolinda wrote, “A super quick and easy vegetarian pasta casserole recipe. This is a great way to use up any leftover cooked pasta you have lying around. Just "dump" a few ingredients into a dish and bake. Although you do have to cook the pasta beforehand, this pasta casserole only has five ingredients, so it really can be a time saver on a busy night.
“What to do with all the extra time you'll have on hand by preparing such a simple and easy dinner as this one? Make a fresh green salad to go along with it or try baking a simple whole wheat dinner roll. Why not?
“Pasta and bean casserole recipe courtesy of Bush's® Beans.”
Prep Time: 15 minutes; Cook Time: 40 minutes; Total Time: 55 minutes; Yield: about 4 servings
To view this online, click here.
Ingredients
1 16 ounce package penne pasta
1 14.5 ounce can diced tomatoes
2 16 ounce cans kidney beans, drained and rinsed
1 26 ounce jar spaghetti sauce
2 cups shredded mozzarella cheese
Preparation
Preheat oven to 375 degrees.
Prepare pasta according to package directions. Drain and return to saucepan.
Stir in diced tomatoes, kidney beans and spaghetti sauce. Transfer to 2-quart baking dish and top with shredded mozzarella. Bake until cheese is melted and golden, about 40 minutes.
Enjoy your easy pasta bake for dinner!
VEGETARIAN ENCHILADA CASSEROLE WITH BLACK BEANS
This also comes from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolinda wrote, “A Mexican casserole, sometimes called a tortilla pie or a tortilla casserole, is simply a few Mexican ingredients layered in between tortillas (similar to the way a lasagna is layered) then baked in the oven. Sound good? Read on!
“This vegetarian Mexican casserole recipe is a one dish vegetarian casserole perfect for those busy nights. You can get this meatless vegetarian enchilada baked Mexican casserole in the oven in just a few minutes. Don't be fooled by the somewhat long ingredients list. All you really need to do is lay a few corn tortillas in a casserole or baking dish, cover it with beans (and some sauteed veggies) and cheese, and repeat, just like making a lasagna. The garnishes are all optional.
“A simple Mexican-inspired meal the whole family will enjoy, and, because this recipe makes quite a bit, you can plan on having leftovers.
“Recipe courtesy of Bush's® Beans.”
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Yield: 8-10 servings
To view this online, click here.
Ingredients
2 cups chopped onion, fresh or frozen
1 1/2 cups chopped red pepper, fresh or frozen
2 garlic cloves, minced
3/4 cup salsa
2 teaspoons ground cumin
2 15.8 ounce cans black beans, drained
12 6-inch corn tortillas
2 cups Monterey Jack and Cheddar blend cheese shredded
3 tomatoes chopped (optional)
1/2 cup sour cream (optional)
1/2 cup sliced black olives (optional)
Preparation
Preheat oven to 350 degrees.
Combine onion pepper, garlic, salsa, cumin and black beans in large skillet and bring to simmer over medium heat. Cook, stirring frequently for 3 minutes.
Arrange 6 tortillas in bottom of 9" x 13" baking dish overlapping them as necessary. Spread half of bean mixture over tortillas and sprinkle with half of cheese. Repeat layering process with remaining tortillas, bean mixture and cheese.
Cover dish with foil and bake 15 minutes. Carefully remove foil and serve warm.
Garnish with tomatoes, sour cream and olives.
Makes 8 servings of Mexican enchilada casserole.
ONE-POT MEXICAN RICE WITH BLACK BEANS AND CORN
This came from Maggie Shi in The Today Show cooking e-newsletter. Cook Time: 30 minutes; Prep Time: 20 minutes.
To view this online, click here.
Ingredients
1 tablespoon olive oil
1 onion, diced
1 red bell pepper, diced
2 cloves garlic, minced
1 cup frozen corn kernels
1 15.5-ounce can black beans, drained and rinsed
1 14.5-ounce can diced tomatoes, with juices
2 teaspoons chili powder
1 teaspoon cumin
1 cup long-grain white rice
salt and freshly ground black pepper
1 cup shredded cheddar, Monterey Jack or pepper jack cheese
Chopped cilantro, for garnish
Preparation
In a Dutch oven or other heavy-bottomed pot with a lid, heat the olive oil over medium high heat. Add the onion and bell pepper and cook, stirring frequently, until the vegetables are tender and the onion is translucent, about 5 minutes. Add the garlic, corn and black beans and cook until the corn and beans are heated through, about 2 minutes.
Stir in 1 1/2 cups water, the diced tomatoes and their juices, chili powder, cumin, rice and a pinch of salt and pepper. Bring to a boil, cover, reduce the heat and simmer until the rice is cooked, about 20 minutes.
Stir in the cheese until melted. Taste for seasoning and serve garnished with chopped cilantro.
MINT POTATO SALAD
This comes from Patricia Wells in the July 2012 issue of Runner’s World. It begins, “Potatoes are rich in potassium, which helps lower blood pressure. ‘Serve the salad as part of a summer buffet with grilled fish or chicken,’ says Wells.” Serves 4.
To view this online, go to http://www.runnersworld.com/recipes/mint-potato-salad.
1 pound Yukon Gold potatoes
1 quart water
1/4 cup extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice
1 tablespoon French mustard
6 small spring onions or scallions, white part only, trimmed, peeled, and thinly sliced
1/4 cup jarred capers, drained
Fine sea salt to taste
1/4 cup fresh mint leaves, cut into thin strips
Scrub the potatoes but don't peel.
Bring the water to a simmer in a steamer. Place the potatoes on a steaming rack over the simmering water, cover, and steam until fully cooked, about 25 minutes. (Alternatively, boil the potatoes.)
Meanwhile, in a large salad bowl, whisk the oil, lemon, and mustard. Add the spring onions and capers, and toss to blend. Add salt to taste.
Once potatoes are cooked, cut them crosswise into thin slices. Add potatoes directly to the dressing while they are still warm (so they will absorb the dressing). Toss to thoroughly coat the potatoes with the dressing.
Add the mint and toss again. Taste for seasoning. Serve warm.
Calories Per Serving: 235; Carbs: 25 g; Fiber: 3 g; Protein: 3 g; Fat: 14 g
CHERRY SMOOTHIE
This comes from Yishane Lee in the July 2012 issue of Runner’s World, page 48. I couldn’t find a link for it…
1 cup pitted cherries
3/4 cup plain yogurt
2 tablespoons honey
3/4 cup ice
Place ingredients in blender and blend. Yum!
TANGERINE-GINGER CUSTARDS
This comes from the November/December 2008 issue of Vegetarian Times, page 51. It begins, “Citrus zests are an ideal addition to custard-style recipes such as this one because they infuse the desserts with flavor but don’t curdle the creamy mixture the way a citrus juice would.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/tangerine-ginger-custards/.
2 cups reduced-fat milk
1/2 tsp. tangerine zest
2 1/4-inch coins fresh ginger
1/2 cup sugar
2 large eggs
2 tangerines, peeled and sectioned
Slivered candied ginger, for garnish
Heat milk, tangerine zest, and ginger coins in medium saucepan over medium heat, until milk’s surface begins to bubble, stirring frequently. Remove from heat, and cool.
Strain milk through fine sieve into medium bowl, discarding tangerine zest and ginger coins. Mix in sugar. Beat eggs with pinch of salt in small bowl. Whisk beaten eggs into milk mixture.
Preheat oven to 350°F. Fill 6 4-oz. (1/2-cup) ramekins with custard. Place ramekins in roasting pan. Fill roasting pan with boiling water that reaches about one-third up sides of ramekins. Bake 40 to 50 minutes, or until custards jiggle slightly. Remove from water bath, and cool. Garnish each custard with a tangerine section and slivered candied ginger before serving.
nutritional information Per Serving: Calories: 144; Protein: 5 g; Total Fat: 3.5 g; Saturated Fat: 1.5 g; Carbohydrates: 24 g; Cholesterol: 77 mg; Sodium: 57 mg; Fiber: 1 g; Sugar: 24 g; Gluten-Free
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