We're half-way through the work week. Where does the time go? Here are today's six vegetarian recipes to help you through the day. Enjoy!
CURRIED POTATOES
Also from the June 2008 issue of Vegetarian Times, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
To view this online, click here.
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
THE ULTIMATE VEGGIE BURGER
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “You make a veggie burger because you want the hamburger experience without the meat. This one delivers. It’s got a firm, beefy texture that takes on the char and smoke of the grill, but is adaptable enough to cook inside on your stove. The enemy of a veggie burger is mushiness, which stems from a high moisture content. To combat that, the very watery ingredients – mushrooms, tofu, beans and beets – are roasted to both dehydrate them somewhat and intensify their flavors. Yes, the ingredient list here is long; you need a diverse lot to make a good veggie burger. And each one adds something in terms of flavor and/or texture. Garnish this any way you like, and don’t forget to toast the buns.” Yield: 6 burger.
This was featured in “The Ultimate Veggie Burger”, and can be found online here.
Also, there are two guides that went with this recipe that you might want to check out. The first is “How to Cook Beans”, and the second is “How to Grill”. Enjoy!
Ingredients
4 ounces extra-firm tofu, drained
Olive oil
1/2 pound cremini mushrooms, trimmed and sliced
3/4 teaspoon kosher salt, more as needed
Black pepper, as needed
1 (15-ounce) can kidney beans, drained
1 medium beet, peeled and coarsely grated (3/4 cup)
3/4 cup tamari almonds or cashews
1/3 cup panko bread crumbs
2 ounces Cotija cheese or queso blanco, crumbled or grated (about 1/2 cup)
2 large eggs
2 tablespoons mayonnaise
2 scallions, sliced
3 garlic cloves, finely chopped
3/4 teaspoon dulce pimentón or sweet smoked paprika
4 ounces tempeh, crumbled
1/2 cup cooked brown rice
Preparation
Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick slabs and pat dry with paper towel. Arrange tofu on one half of a rimmed baking sheet; brush both sides with oil. Spread mushrooms on the other half of the baking sheet; toss with 2 tablespoons oil and salt and pepper.
On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon oil and salt and pepper, then spread the mixture into one layer.
Transfer both baking sheets to the oven. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Roast mushrooms and tofu until golden and most of the liquid has evaporated, about 25 minutes. Let everything cool.
Place nuts in a food processor and pulse until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, scallion, garlic, pimentón and 3/4 teaspoon salt. Pulse until ingredients are just combined. Pulse in tempeh and rice but do not overprocess. You want small chunks, not a smooth mixture. Scrape mixture into a bowl and chill at least 2 hours or up to 5 days (you can also freeze the burger mix).
When you are ready to make the burgers, divide mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until just before grilling. They grill better when they start out cold.
Heat the grill. Cook the burgers over a low fire until they are charred on both sides and firm when you press on them, 4 to 6 minutes per side. If they start to burn before they firm up, move them to the sides of the grill to finish cooking over indirect heat. Alternatively, you can cook these on a grill pan or in a skillet over low heat.
EAST COAST GRILL’S CORNBREAD
This comes from Sam Sifton, also in The New York Times cooking e-newsletter. Sam wrote, “This corn bread, adapted from the one developed by Chris Schlesinger and served at his East Coast Grill in Cambridge, Mass., is lofty and sweet, crusty and cakelike, moist and ethereal. As Sam Sifton said in the 2012 article that accompanied the recipe, it is ‘the corn bread to become a child’s favorite, to become the only corn bread that matters. All else is not corn bread.’” Yield: 6 to 8 servings; Time: 1 hour 15 minutes.
This was featured in “The Corn Bread Matters Most”, and can be viewed online here.
Ingredients
2 cups all-purpose flour
1 cup yellow cornmeal
3/4 cup white sugar
1/2 teaspoon salt
1 tablespoon baking powder
2 large eggs
1 1/2 cups whole milk
1 1/2 tablespoons vegetable oil
1/4 cup melted butter
2 cups fresh or frozen corn kernels
Preparation
Preheat oven to 350. Lightly oil a 9-inch cast-iron skillet and put it in the oven to heat up.
In a large bowl, sift together the flour, cornmeal, sugar, salt and baking powder. In another bowl, whisk together the eggs, milk and oil. Pour the wet ingredients over the dry ingredients, add the melted butter and the corn and stir together until just mixed.
Remove the hot cast-iron pan from the oven and pour into it the batter, then give the pan a smack on the countertop to even it out. Return pan to oven and bake, approximately 1 hour, until the corn bread is browned on top and a toothpick or a thin knife inserted into the top comes out clean.
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
LIGHT AND FAST RASPBERRY FOOL
This was in the September 2009 issue of Vegetarian Times, and begins, ""This year, we're starting to make our own raspberry ice cream at Dirt Candy and will use Cascadian Farm Frozen Organic Red Raspberries," says Amanda Cohen of Dirt Candy restaurant in New York. "They're never bland—they have a pure raspberry flavor that rivals fresh berries. In fact, they're so sweet, they need little or no added sugar, even if you eat them plain." Try them in this dessert, and everyone will think you used fresh." Serves 4 in 30 minutes or less.
To view this online, click here.
1 10-oz. bag Cascadian Farm Frozen Organic Red Raspberries
1/4 cup sugar
2 cups plain Greek-style nonfat yogurt
3 Tbs. honey
1/2 tsp. almond extract
2 Tbs. grated orange zest
2 Tbs. sliced almonds
Bring raspberries and sugar to a boil in saucepan. Simmer 10 minutes. Transfer to bowl, and chill 10 minutes.
Whisk together yogurt, honey, almond extract, and zest in bowl. Fold 1 1/2 cups berry sauce into yogurt mixture, creating a marbled effect. Divide among bowls; garnish with almonds and leftover sauce.
nutritional information Per 1-cup serving: Calories: 207; Protein: 11 g; Total Fat: 1 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: 4 g; Sugar: 33 g; Gluten-Free
SIMPLE VEGGIE SKEWERS
Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
Print: http://diabeticgourmet.com/recipes/html/779.shtml
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information (Per Serving): Calories: 58; Protein: 5 g; Sodium: 138 mg; Cholesterol: 7 mg; Fat: 2.8 g; Dietary Fiber: 1 g; Carbohydrates: 2 g; Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
Wednesday, August 17, 2016
Tuesday, August 16, 2016
Tuesday Recipes
I know I'm running a little late today, but at least I made it! Here are today's six vegetarian recipes to help you through the day. Enjoy!
GRILLED CORN ON THE COB
This comes from Ina Garten from The Food Network’s Barefoot Contessa. Total Time: 45 min; Prep: 25 min; Cook: 20 min; Yield: 1 serving; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/grilled-corn-on-the-cob.html?oc=linkback
Ingredients
1 ear fresh corn on the cob, with the husk
1 teaspoon unsalted butter, melted
Kosher salt
Directions
Prepare a charcoal grill with a single layer of hot coals.
Peel back the husk from the corn and remove the silk. Brush the kernels with the melted butter and replace the husk to cover the ear of corn.
Grill the corn for a total of 20 minutes, turning it every 5 minutes. Remove the ear from the grill and carefully peel back the husk. Sprinkle the kernels with salt and serve.
SOUR-CREAM COFFEE CAKE
This comes from Robert Farrar Capon in The New York Times cooking e-newsletter. Robert wrote, “Here is a classic coffee cake with a tender crumb and a crunchy streusel topping that comes together in about an hour. It's quite rich, so your serving sizes don't need to be large.” Yield: about 12 servings; Time: 1 hour.
This was featured in “Good Health; Have A Nice Breakfast”, and can be viewed online here.
Ingredients
For the Cake:
1/2 cup unsalted butter at room temperature
1 1/4 cups sugar
2 large eggs
1 1/2 cups flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups sour cream
1 teaspoon vanilla
For the Topping:
1/2 cup sugar
2 teaspoons all-purpose flour
1 tablespoon cinnamon
1/3 cup chopped pecans or walnuts
Preparation
Preheat oven to 350 degrees and generously butter a 9-by-13-inch baking pan. Cream butter and sugar together until light and fluffy. Add eggs one at a time, beating well after each addition.
In a separate bowl, sift flour with baking powder, baking soda and salt. With the mixer on low speed, add the flour mixture to the butter mixture alternately with sour cream and vanilla until just combined. Do not overmix. Pour batter into prepared baking pan.
Make the topping: Combine sugar, cinnamon, flour and nuts in a small bowl and mix well.
Sprinkle the topping evenly over the cake and bake 30 to 35 minutes, or until a cake tester comes out clean. Cool, cut into pieces and serve.
GRILLED HEARTS OF ROMAINE WITH CREAMY AVOCADO RANCH DRESSING
This, as well as the next recipe (Chipotle-Molasses Barbecued Tempeh, came from the July 2015 issue of Better Nutrition, which I picked up at my favorite store, Rollin’ Oats in St. Petersburg, Florida. It begins, “Romaine leaves take on a complex, smoky flavor when grilled. Smother them with fresh-tasting vegan ‘ranch’ for a scrumptious salad that stands up to any steakhouse Caesar.” Serves 8.
To view this online, click here.
4 romaine hearts, halved lengthwise
4 medium tomatoes, quartered
1/3 cup olive oil, plus additional for brushing
3/4 cup cashew butter
1 small avocado, pitted and peeled
1/2 cup water
1/4 cup apple cider vinegar
2 tsp. honey
2 medium garlic cloves, minced
1 Tbs. dried dill weed
Lightly oil grill racks and preheat grill to medium high. Brush all surfaces of romaine and tomatoes with olive oil.
Arrange, cut side down, on grill (use a grill grate for tomatoes). Grill tomatoes 4 minutes, romaine 5–6 minutes.
While lettuce and tomatoes are grilling, combine remaining ingredients in blender and process until smooth. Season with salt and pepper.
To serve, arrange lettuce halves and tomatoes on 8 individual plates. Pour dressing over all, and serve immediately.
per serving: 280 cal; 5g pro; 25g total fat (4g sat fat); 13g carb; 0mg chol; 105mg sod; 3g fiber; 4g sugars
CHIPOTLE-MOLASSES BARBECUED TEMPEH
This begins, “This recipe contains honey, which may or may not be part of your vegan diet. You can easily swap out traditional honey with a vegan alternative like Bee Free Honee (beefreehonee.com).” Serves 8.
1 1/2 cups tomato purée
1/2 cup tomato paste
1 small yellow onion, chopped
1 large garlic clove, chopped
1 medium canned chipotle pepper, seeds removed
1 tsp. minced fresh rosemary
1 Tbs. molasses
2 Tbs. honey
1 Tbs. tamari
2 blocks tempeh
2 Tbs. olive oil
Ciabatta bread or whole-grain hamburger buns, optional
In medium saucepan, combine tomato purée, tomato paste, onion, garlic, chipotle chili, and rosemary. Bring to a boil, reduce heat, and simmer 10 minutes, uncovered. Transfer to blender, add molasses, honey, and tamari, and purée until smooth.
Cut each tempeh block in half crosswise, then split lengthwise to make thinner slabs. Arrange in baking dish and brush with oil. Pour barbecue sauce over tempeh, and bake 10 minutes, until sauce is bubbly and tempeh is cooked through.
Remove from oven and let cool. Cover baking dish to transport to barbecue; warm tempeh slabs on grill and serve on buns, if desired.
per serving (without buns): 200 cal; 12g pro; 10g total fat (2g sat fat); 20g carb; 0mg chol; 450mg sod; 2g fiber; 11g sugars
FROZEN BLUEBERRY LEMONADE PIE
This comes from Diana Rattray, About.com's Southern Food expert. Diana wrote, “Blueberries give this frozen lemonade pie extra color and flavor, and it is a fabulous pie for a hot summer day. The pie takes just a few minutes to mix - just freeze and eat!” Prep Time: 6 minutes; Cook Time: 0 minutes; Total Time: 6 minutes; Yield: 8 servings
To view this online, click here.
Ingredients
1 cup fresh blueberries
1 can (14 ounces) sweetened condensed milk
1 can (6 ounces) frozen lemonade
1 tub (8 ounces) whipped topping, regular or "lite," thawed in the refrigerator
1 deep dish graham cracker pie crust, homemade or purchased
Preparation
Put the blueberries, sweetened condensed milk, and frozen lemonade in a blender container. Blend until well mixed.
Pour into a bowl and fold in the whipped topping until well blended.
Spoon into the prepared crust.
Cover and freeze for at least 4 hours.
If frozen solid, take it out of the freezer 5 to 10 minutes before slicing.
Note: I used a "2 extra servings" deep dish ready crust for the pie. A smaller pie shell will leave you with extra filling.
Just freeze any excess in small ramekins or 4-ounce canning jars and serve as a frozen pudding.
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
GRILLED CORN ON THE COB
This comes from Ina Garten from The Food Network’s Barefoot Contessa. Total Time: 45 min; Prep: 25 min; Cook: 20 min; Yield: 1 serving; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/ina-garten/grilled-corn-on-the-cob.html?oc=linkback
Ingredients
1 ear fresh corn on the cob, with the husk
1 teaspoon unsalted butter, melted
Kosher salt
Directions
Prepare a charcoal grill with a single layer of hot coals.
Peel back the husk from the corn and remove the silk. Brush the kernels with the melted butter and replace the husk to cover the ear of corn.
Grill the corn for a total of 20 minutes, turning it every 5 minutes. Remove the ear from the grill and carefully peel back the husk. Sprinkle the kernels with salt and serve.
SOUR-CREAM COFFEE CAKE
This comes from Robert Farrar Capon in The New York Times cooking e-newsletter. Robert wrote, “Here is a classic coffee cake with a tender crumb and a crunchy streusel topping that comes together in about an hour. It's quite rich, so your serving sizes don't need to be large.” Yield: about 12 servings; Time: 1 hour.
This was featured in “Good Health; Have A Nice Breakfast”, and can be viewed online here.
Ingredients
For the Cake:
1/2 cup unsalted butter at room temperature
1 1/4 cups sugar
2 large eggs
1 1/2 cups flour
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1 1/4 cups sour cream
1 teaspoon vanilla
For the Topping:
1/2 cup sugar
2 teaspoons all-purpose flour
1 tablespoon cinnamon
1/3 cup chopped pecans or walnuts
Preparation
Preheat oven to 350 degrees and generously butter a 9-by-13-inch baking pan. Cream butter and sugar together until light and fluffy. Add eggs one at a time, beating well after each addition.
In a separate bowl, sift flour with baking powder, baking soda and salt. With the mixer on low speed, add the flour mixture to the butter mixture alternately with sour cream and vanilla until just combined. Do not overmix. Pour batter into prepared baking pan.
Make the topping: Combine sugar, cinnamon, flour and nuts in a small bowl and mix well.
Sprinkle the topping evenly over the cake and bake 30 to 35 minutes, or until a cake tester comes out clean. Cool, cut into pieces and serve.
GRILLED HEARTS OF ROMAINE WITH CREAMY AVOCADO RANCH DRESSING
This, as well as the next recipe (Chipotle-Molasses Barbecued Tempeh, came from the July 2015 issue of Better Nutrition, which I picked up at my favorite store, Rollin’ Oats in St. Petersburg, Florida. It begins, “Romaine leaves take on a complex, smoky flavor when grilled. Smother them with fresh-tasting vegan ‘ranch’ for a scrumptious salad that stands up to any steakhouse Caesar.” Serves 8.
To view this online, click here.
4 romaine hearts, halved lengthwise
4 medium tomatoes, quartered
1/3 cup olive oil, plus additional for brushing
3/4 cup cashew butter
1 small avocado, pitted and peeled
1/2 cup water
1/4 cup apple cider vinegar
2 tsp. honey
2 medium garlic cloves, minced
1 Tbs. dried dill weed
Lightly oil grill racks and preheat grill to medium high. Brush all surfaces of romaine and tomatoes with olive oil.
Arrange, cut side down, on grill (use a grill grate for tomatoes). Grill tomatoes 4 minutes, romaine 5–6 minutes.
While lettuce and tomatoes are grilling, combine remaining ingredients in blender and process until smooth. Season with salt and pepper.
To serve, arrange lettuce halves and tomatoes on 8 individual plates. Pour dressing over all, and serve immediately.
per serving: 280 cal; 5g pro; 25g total fat (4g sat fat); 13g carb; 0mg chol; 105mg sod; 3g fiber; 4g sugars
CHIPOTLE-MOLASSES BARBECUED TEMPEH
This begins, “This recipe contains honey, which may or may not be part of your vegan diet. You can easily swap out traditional honey with a vegan alternative like Bee Free Honee (beefreehonee.com).” Serves 8.
1 1/2 cups tomato purée
1/2 cup tomato paste
1 small yellow onion, chopped
1 large garlic clove, chopped
1 medium canned chipotle pepper, seeds removed
1 tsp. minced fresh rosemary
1 Tbs. molasses
2 Tbs. honey
1 Tbs. tamari
2 blocks tempeh
2 Tbs. olive oil
Ciabatta bread or whole-grain hamburger buns, optional
In medium saucepan, combine tomato purée, tomato paste, onion, garlic, chipotle chili, and rosemary. Bring to a boil, reduce heat, and simmer 10 minutes, uncovered. Transfer to blender, add molasses, honey, and tamari, and purée until smooth.
Cut each tempeh block in half crosswise, then split lengthwise to make thinner slabs. Arrange in baking dish and brush with oil. Pour barbecue sauce over tempeh, and bake 10 minutes, until sauce is bubbly and tempeh is cooked through.
Remove from oven and let cool. Cover baking dish to transport to barbecue; warm tempeh slabs on grill and serve on buns, if desired.
per serving (without buns): 200 cal; 12g pro; 10g total fat (2g sat fat); 20g carb; 0mg chol; 450mg sod; 2g fiber; 11g sugars
FROZEN BLUEBERRY LEMONADE PIE
This comes from Diana Rattray, About.com's Southern Food expert. Diana wrote, “Blueberries give this frozen lemonade pie extra color and flavor, and it is a fabulous pie for a hot summer day. The pie takes just a few minutes to mix - just freeze and eat!” Prep Time: 6 minutes; Cook Time: 0 minutes; Total Time: 6 minutes; Yield: 8 servings
To view this online, click here.
Ingredients
1 cup fresh blueberries
1 can (14 ounces) sweetened condensed milk
1 can (6 ounces) frozen lemonade
1 tub (8 ounces) whipped topping, regular or "lite," thawed in the refrigerator
1 deep dish graham cracker pie crust, homemade or purchased
Preparation
Put the blueberries, sweetened condensed milk, and frozen lemonade in a blender container. Blend until well mixed.
Pour into a bowl and fold in the whipped topping until well blended.
Spoon into the prepared crust.
Cover and freeze for at least 4 hours.
If frozen solid, take it out of the freezer 5 to 10 minutes before slicing.
Note: I used a "2 extra servings" deep dish ready crust for the pie. A smaller pie shell will leave you with extra filling.
Just freeze any excess in small ramekins or 4-ounce canning jars and serve as a frozen pudding.
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
Monday, August 15, 2016
Monday Recipes
Enjoy!
ROASTED TOMATILLO SALSA
This came from the July 2015 issue of Better Nutrition, which I picked up at my favorite store, Rollin’ Oats in St. Petersburg, Florida. It begins, “Serve this fresh dip with organic chips. Two great options: Organic Summertime Blues Multigrain Tortilla Chips and Beanitos Original Black Bean Chips.” Makes about 2 cups (8 servings).
To view this online, click here.
1 lb. tomatillos, husked and rinsed well
2 small serrano chilies
4 garlic cloves
1 small yellow onion, quartered
2 limes, juiced
1/2 cup fresh cilantro leaves, coarsely chopped
1 tsp. salt
Preheat broiler and move rack to top position. Arrange tomatillos, serrano chilies, garlic, and onions on large baking sheet. Broil 5–7 minutes, 6 inches from heat, until softened.
Remove pan from oven and let cool until vegetables are easy to handle. Pull stems from chilies and remove skins from garlic.
Combine vegetables in food processor with lime juice, cilantro, and salt. Process into a coarse purée.
Season with salt and pepper, and serve with chips.
per serving: 25 cal; 1g pro; 1g total fat (0g sat fat); 6g carb; 0mg chol; 290mg sod; 1g fiber; 3g sugars
CHARD AND SWEET CORN GRATIN
This comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, “This is the template that I use for most of my main-dish vegetable gratins. I like gratins hot, warm or at room temperature. I fold the aromatic vegetable filling into a mixture of eggs beaten with milk, salt, pepper and cheese, usually Gruyère, and then add rice or, in this case, corn.” Yield: 6 servings; Time: 1 hour.
This was featured in “A Corn Gratin Welcomes Chard Into the Fold” and can be viewed online here.
Ingredients
Extra-virgin olive oil
1 generous bunch (3/4 to 1 pound) Swiss or rainbow chard, stemmed and washed
Salt
2 large garlic cloves, minced
1 teaspoon chopped fresh rosemary
1 teaspoon fresh thyme leaves
Black pepper
3 eggs
1/2 cup milk
2 to 3 ounces Gruyère, grated (1/2 to 3/4 cup), to taste
Kernels from 2 cooked ears sweet corn (1 1/2 to 2 cups)
1 ounce Parmesan, grated (1/4 cup)
Preparation
Heat oven to 375 degrees. Oil a 2-quart baking dish or gratin.
Blanch chard: Bring a large pot of water to a boil while you stem and wash the chard leaves. When the water comes to a boil, salt generously and add chard leaves. (Set aside stems for another use, or discard.) Blanch 1 to 2 minutes, until tender but still bright. Transfer to a bowl of cold water, then drain thoroughly and squeeze out excess water; chop medium-fine.
Heat 1 tablespoon olive oil in a medium skillet and add garlic. Cook, stirring, until fragrant, 30 seconds to a minute, then stir in rosemary, thyme and chopped blanched chard. Season with salt and pepper and stir over medium heat until chard is nicely coated with oil, about 1 minute. Remove from heat.
In a large bowl, beat together eggs, milk and 1/2 teaspoon salt. Stir in chard mixture and Gruyère. Stir in corn and mix well. Scrape into prepared baking dish. Sprinkle Parmesan over top and drizzle with remaining olive oil.
Bake 35 to 40 minutes, until nicely browned on the top and sides. Allow to sit for at least 10 minutes before serving.
Tip
Blanched chard and cooked corn will keep up to 4 days in the refrigerator, and cooked gratin will keep for 3 to 4 days.
CRUNCHY BERRY ALMOND CRUMBLE
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “The paradox of a fruit crisp is that it's usually not crisp, nor is a fruit crumble necessarily crumbly. Here, however, the crumbs are as crisp as cookies, offering a textural contrast to the puddinglike berries. This delicious treat is at once crispy, crumbly and profoundly fruity.” Yield: 8 to 10 servings; Time: 1 hour 15 minutes.
This was featured in “A GOOD APPETITE; A Crisp, Made Truly Crisp” and can also be found online here.
Ingredients
For the Filling:
8 cups mixed berries, such as raspberries, blueberries, strawberries (halved or quartered) and blackberries
2 to 4 tablespoons granulated sugar, depending upon sweetness of berries
1 teaspoon finely grated lemon zest
1 tablespoon quick-cooking tapioca (optional)
For the Crumble Topping:
1 2/3 cups all-purpose flour
1/3 cup dark brown sugar
1/3 cup granulated sugar
1/3 cup sliced almonds, finely chopped
1 teaspoon ground cinnamon
1/3 teaspoon ground ginger
1/8 teaspoon allspice
1/8 teaspoon salt
1/2 cup/8 tablespoons melted butter (1 stick)
Vanilla ice cream, for serving (optional)
Preparation
Heat oven to 350 degrees. To prepare filling, toss berries with sugar, lemon zest and tapioca (if using). Set aside.
To make topping, in a large bowl, whisk together flour, sugars, almonds, cinnamon, ginger, allspice and salt. Stir in butter. Coarse crumbs will form.
Pour filling into a 2-quart gratin dish or 10-inch round cake pan (do not grease first). Using your fingers, form topping mixture into 3/4-inch to 1-inch crumbs and spread over cake.
Bake until filling bubbles and topping is light golden, about 55 minutes. Let cool slightly. Serve warm or at room temperature with ice cream if you like. Crisp can be made up to 8 hours ahead and kept at room temperature, or warmed up briefly in a 350 degree oven.
VEG GREEK MEATBALLS IN A FRAGRANT TOMATO SAUCE WITH FETA CHEESE
This comes from page 65 of the September 2011 issue of Vegetarian Times. It starts off, “Seitan and cottage cheese get blended together for veg meatballs that will fool even diehard omnivores. This recipe makes a lot—leftovers are great in sandwiches or can be reheated. Recipe adapted from The Family Dinner.” Serves 12 (makes 48 “meatballs”).
To view this online, click here.
3 8-oz. pkg. plain seitan, rinsed and drained
1 8-oz. pkg. low-fat cottage cheese or ricotta
1 cup unseasoned breadcrumbs
1 small onion, finely chopped (1 cup)
1 large egg, lightly beaten
3 Tbs. lemon juice
2 Tbs. finely chopped fresh dill
2 Tbs. finely chopped fresh mint and/or parsley, plus more for garnish
2 tsp. ground cumin
1 tsp. baking soda
1/2 tsp. allspice
1/4 tsp. ground cinnamon
2 Tbs. olive oil
1 25-oz. jar tomato sauce
1 cup crumbled feta cheese, optional
Pulse seitan in food processor until finely ground. Transfer to bowl, and add all ingredients except oil, tomato sauce, and feta. Mash mixture with hands or potato masher until mixture comes together. Season with salt and pepper, if desired. Chill 30 minutes.
Preheat oven to 350°F. Coat baking dish with oil. Scoop seitan mixture into golf ball–size meatballs, and place in prepared baking dish. Bake 20 minutes.
Pour tomato sauce over meatballs, and sprinkle with feta (if using). Bake 30 minutes, or until sauce is bubbly.
nutritional information Per Serving (4 meatballs): Calories: 168; Protein: 21 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 14 g; Cholesterol: 16 mg; Sodium: 684 mg; Fiber: 2 g; Sugar: 4 g
MARINATED ARTICHOKE COLESLAW
Glycemic Index: 8, Glycemic Load: Less than 1
Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Find this recipe at: http://diabeticgourmet.com/recipes/html/755.shtml
Ingredients
3 cups shredded green cabbage
1/2 cup chopped (cored and seeded) red bell pepper
2 green onions, thinly sliced
2 tablespoons nonfat mayonnaise
1 (6 ounce) jar marinated artichoke hearts, drained and chopped
2 tablespoons nonfat Italian dressing
Directions
In large bowl, combine cabbage, bell pepper, green onions, mayonnaise, artichoke hearts, and dressing and toss gently to coat.
Serve immediately, or cover and refrigerate up to 6 hours before serving.
Nutritional Information Per Serving: Calories: 28; Protein: 2 g; Sodium: 169 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
BEST-OF-SUMMER-FRUIT SALAD
This comes from the July 2009 issue of Vegetarian Times. It begins, “Tossing fruit in a lemon-infused syrup lightly sweetens it and keeps it from browning once it's cut and stirred into a salad. Feel free to substitute whatever fruit you may have on hand for the choices here. If you plan to use bananas, though, do not add them until just before you're ready to serve the dish.” Serves 8.
To view this online, click here.
1/3 cup sugar or 1/4 cup agave nectar
1/4 cup fresh mint or lemon verbena leaves
2 Tbs. lemon or lime juice
2 cups seedless grapes, halved
2 peaches or nectarines, cut into 1 1/2-inch pieces
1 cup sliced strawberries or whole raspberries
1 cup blueberries
Bring sugar and 1/2 cup water to a boil in saucepan. Simmer 2 minutes. Remove from heat, and stir in mint and lemon juice. Steep 15 minutes. Strain out mint.
Combine grapes, peaches, strawberries, and blueberries in large bowl. Stir in sugar syrup. Cover, and chill 2 hours, or overnight.
nutritional information Per 3/4-cup serving: Calories: 91; Protein: less than 1 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 23 g; Cholesterol: 0 mg; Sodium: 1 mg; Fiber: 2 g; Sugar: 20 g; Vegan; Gluten-Free
ROASTED TOMATILLO SALSA
This came from the July 2015 issue of Better Nutrition, which I picked up at my favorite store, Rollin’ Oats in St. Petersburg, Florida. It begins, “Serve this fresh dip with organic chips. Two great options: Organic Summertime Blues Multigrain Tortilla Chips and Beanitos Original Black Bean Chips.” Makes about 2 cups (8 servings).
To view this online, click here.
1 lb. tomatillos, husked and rinsed well
2 small serrano chilies
4 garlic cloves
1 small yellow onion, quartered
2 limes, juiced
1/2 cup fresh cilantro leaves, coarsely chopped
1 tsp. salt
Preheat broiler and move rack to top position. Arrange tomatillos, serrano chilies, garlic, and onions on large baking sheet. Broil 5–7 minutes, 6 inches from heat, until softened.
Remove pan from oven and let cool until vegetables are easy to handle. Pull stems from chilies and remove skins from garlic.
Combine vegetables in food processor with lime juice, cilantro, and salt. Process into a coarse purée.
Season with salt and pepper, and serve with chips.
per serving: 25 cal; 1g pro; 1g total fat (0g sat fat); 6g carb; 0mg chol; 290mg sod; 1g fiber; 3g sugars
CHARD AND SWEET CORN GRATIN
This comes from Martha Rose Shulman in The New York Times cooking e-newsletter. Martha wrote, “This is the template that I use for most of my main-dish vegetable gratins. I like gratins hot, warm or at room temperature. I fold the aromatic vegetable filling into a mixture of eggs beaten with milk, salt, pepper and cheese, usually Gruyère, and then add rice or, in this case, corn.” Yield: 6 servings; Time: 1 hour.
This was featured in “A Corn Gratin Welcomes Chard Into the Fold” and can be viewed online here.
Ingredients
Extra-virgin olive oil
1 generous bunch (3/4 to 1 pound) Swiss or rainbow chard, stemmed and washed
Salt
2 large garlic cloves, minced
1 teaspoon chopped fresh rosemary
1 teaspoon fresh thyme leaves
Black pepper
3 eggs
1/2 cup milk
2 to 3 ounces Gruyère, grated (1/2 to 3/4 cup), to taste
Kernels from 2 cooked ears sweet corn (1 1/2 to 2 cups)
1 ounce Parmesan, grated (1/4 cup)
Preparation
Heat oven to 375 degrees. Oil a 2-quart baking dish or gratin.
Blanch chard: Bring a large pot of water to a boil while you stem and wash the chard leaves. When the water comes to a boil, salt generously and add chard leaves. (Set aside stems for another use, or discard.) Blanch 1 to 2 minutes, until tender but still bright. Transfer to a bowl of cold water, then drain thoroughly and squeeze out excess water; chop medium-fine.
Heat 1 tablespoon olive oil in a medium skillet and add garlic. Cook, stirring, until fragrant, 30 seconds to a minute, then stir in rosemary, thyme and chopped blanched chard. Season with salt and pepper and stir over medium heat until chard is nicely coated with oil, about 1 minute. Remove from heat.
In a large bowl, beat together eggs, milk and 1/2 teaspoon salt. Stir in chard mixture and Gruyère. Stir in corn and mix well. Scrape into prepared baking dish. Sprinkle Parmesan over top and drizzle with remaining olive oil.
Bake 35 to 40 minutes, until nicely browned on the top and sides. Allow to sit for at least 10 minutes before serving.
Tip
Blanched chard and cooked corn will keep up to 4 days in the refrigerator, and cooked gratin will keep for 3 to 4 days.
CRUNCHY BERRY ALMOND CRUMBLE
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “The paradox of a fruit crisp is that it's usually not crisp, nor is a fruit crumble necessarily crumbly. Here, however, the crumbs are as crisp as cookies, offering a textural contrast to the puddinglike berries. This delicious treat is at once crispy, crumbly and profoundly fruity.” Yield: 8 to 10 servings; Time: 1 hour 15 minutes.
This was featured in “A GOOD APPETITE; A Crisp, Made Truly Crisp” and can also be found online here.
Ingredients
For the Filling:
8 cups mixed berries, such as raspberries, blueberries, strawberries (halved or quartered) and blackberries
2 to 4 tablespoons granulated sugar, depending upon sweetness of berries
1 teaspoon finely grated lemon zest
1 tablespoon quick-cooking tapioca (optional)
For the Crumble Topping:
1 2/3 cups all-purpose flour
1/3 cup dark brown sugar
1/3 cup granulated sugar
1/3 cup sliced almonds, finely chopped
1 teaspoon ground cinnamon
1/3 teaspoon ground ginger
1/8 teaspoon allspice
1/8 teaspoon salt
1/2 cup/8 tablespoons melted butter (1 stick)
Vanilla ice cream, for serving (optional)
Preparation
Heat oven to 350 degrees. To prepare filling, toss berries with sugar, lemon zest and tapioca (if using). Set aside.
To make topping, in a large bowl, whisk together flour, sugars, almonds, cinnamon, ginger, allspice and salt. Stir in butter. Coarse crumbs will form.
Pour filling into a 2-quart gratin dish or 10-inch round cake pan (do not grease first). Using your fingers, form topping mixture into 3/4-inch to 1-inch crumbs and spread over cake.
Bake until filling bubbles and topping is light golden, about 55 minutes. Let cool slightly. Serve warm or at room temperature with ice cream if you like. Crisp can be made up to 8 hours ahead and kept at room temperature, or warmed up briefly in a 350 degree oven.
VEG GREEK MEATBALLS IN A FRAGRANT TOMATO SAUCE WITH FETA CHEESE
This comes from page 65 of the September 2011 issue of Vegetarian Times. It starts off, “Seitan and cottage cheese get blended together for veg meatballs that will fool even diehard omnivores. This recipe makes a lot—leftovers are great in sandwiches or can be reheated. Recipe adapted from The Family Dinner.” Serves 12 (makes 48 “meatballs”).
To view this online, click here.
3 8-oz. pkg. plain seitan, rinsed and drained
1 8-oz. pkg. low-fat cottage cheese or ricotta
1 cup unseasoned breadcrumbs
1 small onion, finely chopped (1 cup)
1 large egg, lightly beaten
3 Tbs. lemon juice
2 Tbs. finely chopped fresh dill
2 Tbs. finely chopped fresh mint and/or parsley, plus more for garnish
2 tsp. ground cumin
1 tsp. baking soda
1/2 tsp. allspice
1/4 tsp. ground cinnamon
2 Tbs. olive oil
1 25-oz. jar tomato sauce
1 cup crumbled feta cheese, optional
Pulse seitan in food processor until finely ground. Transfer to bowl, and add all ingredients except oil, tomato sauce, and feta. Mash mixture with hands or potato masher until mixture comes together. Season with salt and pepper, if desired. Chill 30 minutes.
Preheat oven to 350°F. Coat baking dish with oil. Scoop seitan mixture into golf ball–size meatballs, and place in prepared baking dish. Bake 20 minutes.
Pour tomato sauce over meatballs, and sprinkle with feta (if using). Bake 30 minutes, or until sauce is bubbly.
nutritional information Per Serving (4 meatballs): Calories: 168; Protein: 21 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 14 g; Cholesterol: 16 mg; Sodium: 684 mg; Fiber: 2 g; Sugar: 4 g
MARINATED ARTICHOKE COLESLAW
Glycemic Index: 8, Glycemic Load: Less than 1
Yield: 6 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Find this recipe at: http://diabeticgourmet.com/recipes/html/755.shtml
Ingredients
3 cups shredded green cabbage
1/2 cup chopped (cored and seeded) red bell pepper
2 green onions, thinly sliced
2 tablespoons nonfat mayonnaise
1 (6 ounce) jar marinated artichoke hearts, drained and chopped
2 tablespoons nonfat Italian dressing
Directions
In large bowl, combine cabbage, bell pepper, green onions, mayonnaise, artichoke hearts, and dressing and toss gently to coat.
Serve immediately, or cover and refrigerate up to 6 hours before serving.
Nutritional Information Per Serving: Calories: 28; Protein: 2 g; Sodium: 169 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
BEST-OF-SUMMER-FRUIT SALAD
This comes from the July 2009 issue of Vegetarian Times. It begins, “Tossing fruit in a lemon-infused syrup lightly sweetens it and keeps it from browning once it's cut and stirred into a salad. Feel free to substitute whatever fruit you may have on hand for the choices here. If you plan to use bananas, though, do not add them until just before you're ready to serve the dish.” Serves 8.
To view this online, click here.
1/3 cup sugar or 1/4 cup agave nectar
1/4 cup fresh mint or lemon verbena leaves
2 Tbs. lemon or lime juice
2 cups seedless grapes, halved
2 peaches or nectarines, cut into 1 1/2-inch pieces
1 cup sliced strawberries or whole raspberries
1 cup blueberries
Bring sugar and 1/2 cup water to a boil in saucepan. Simmer 2 minutes. Remove from heat, and stir in mint and lemon juice. Steep 15 minutes. Strain out mint.
Combine grapes, peaches, strawberries, and blueberries in large bowl. Stir in sugar syrup. Cover, and chill 2 hours, or overnight.
nutritional information Per 3/4-cup serving: Calories: 91; Protein: less than 1 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 23 g; Cholesterol: 0 mg; Sodium: 1 mg; Fiber: 2 g; Sugar: 20 g; Vegan; Gluten-Free
Friday, August 12, 2016
Friday Recipes
I'm back...I know, I didn't post any Thursday recipes. My computer was down since Wednesday afternoon; it's now back up and running. So here are today's six vegetarian recipes to try out. Enjoy!
PEACHES & CREAM-SICLES
One of my favorite places to shop (if not my absolute favorite store) is Rollin’ Oats in St. Petersburg, Florida. (They do have another store in Tampa, but since I live near St. Pete, that’s the one I go to.) Great store, friendly (and knowledgeable) employees…dang, now I’ve got to make another run there!
Anyway, the store has a rack with free magazines, including Better Nutrition. This, as well as the next recipe (Black Bean and Sweet Potato Burgers with Garlicky Chipotle Mayo) are from the July, 2015 issue of Better Nutrition. This recipe begins, “This sweet treat raises the bar when it comes to fruity popsicles. Best of all, it’s easy to put together.” Makes 6 froze pops.
To view this online, click here.
8 very ripe peaches
1/2 cup unrefined cane sugar
1 cup coconut milk
1 cup almond milk
Peel and pit peaches (to quickly peel, drop in boiling water 30 seconds, remove with slotted spoon, and slip skins off). Combine peaches, sugar, and milks in blender, and purée until smooth.
Transfer mixture to popsicle molds and freeze 3–4 hours, or overnight.
per serving: 240 cal; 3g pro; 9g total fat (7g sat fat); 40g carb; 0mg chol; 30mg sod; 3g fiber; 36g sugars
BLACK BEAN AND SWEET POTATO BURGERS WITH GARLICKY CHIPOTLE MAYO
This one begins, “These protein-rich burgers definitely have a ‘wow’ factor thanks to the hearty bean-sweet potato-and-quinoa base.” Makes 6 burgers.
To view this online, click here.
1 can black beans, rinsed and drained well
1 medium baked or roasted sweet potato, peeled and mashed
1/2 cup cooked quinoa or brown rice
1/4 cup ground flax
1/4 cup finely chopped red onion
1/4 cup finely chopped cilantro
1/4 tsp. cumin
1/2 tsp. salt
1/4 tsp. black pepper
Olive oil
1/2 cup vegan mayonnaise
1/2 tsp. chipotle powder
1 large garlic clove, pressed in a garlic press or very finely minced
Burger buns, avocado slices, and arugula, optional
Preheat grill to medium. Combine beans, sweet potato, quinoa, flax, onion, cilantro, cumin, salt, and pepper in a medium bowl. Mash beans with a potato masher into an even consistency. Let stand 5 minutes.
Using your hands, form mixture into 6 burgers; generously brush both sides of burgers with olive oil and arrange on grill basket. Grill 8–10 minutes on each side.
While burgers are cooking, combine mayonnaise, chipotle, and garlic in small bowl. Mix well. To serve, spread chipotle mayonnaise on both sides of burger buns. Arrange avocado slices and arugula on bottom halves, if using. Top with burgers and top halves of buns, and serve immediately.
per serving (without buns): 180 cal; 8g pro; 7g total fat (1g sat fat); 23g carb; 0mg chol; 400mg sod; 7g fiber; 2g sugars
LIGHT-AND-FAST RASPBERRY FOOL
This is from the September 2009 issue of Vegetarian Times, and begins, “’This year, we're starting to make our own raspberry ice cream at Dirt Candy and will use Cascadian Farm Frozen Organic Red Raspberries,’” says Amanda Cohen of Dirt Candy restaurant in New York. “’They're never bland—they have a pure raspberry flavor that rivals fresh berries. In fact, they're so sweet, they need little or no added sugar, even if you eat them plain.’” Try them in this dessert, and everyone will think you used fresh.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 10-oz. bag Cascadian Farm Frozen Organic Red Raspberries
1/4 cup sugar
2 cups plain Greek-style nonfat yogurt
3 Tbs. honey
1/2 tsp. almond extract
2 Tbs. grated orange zest
2 Tbs. sliced almonds
Bring raspberries and sugar to a boil in saucepan. Simmer 10 minutes. Transfer to bowl, and chill 10 minutes.
Whisk together yogurt, honey, almond extract, and zest in bowl. Fold 1 1/2 cups berry sauce into yogurt mixture, creating a marbled effect. Divide among bowls; garnish with almonds and leftover sauce.
nutritional information Per 1-cup serving: Calories: 207; Protein: 11 g; Total Fat: 1 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: 4 g; Sugar: 33 g; Gluten-Free
CREAMY TOMATO-BASIL BISQUE
This also comes from the September 2009 issue of Vegetarian Times, and begins, “‘Muir Glen Organic Fire Roasted Tomatoes aren’t tinny-tasting like some canned varieties,’” says Beverly Lynn Bennett, author of Vegan Bites and The Complete Idiot's Guide to Vegan Cooking. Fire roasted over natural hardwood, they have a sweet, smoky flavor that's great in soup.” Serves 8 in 30 minutes or less.
To view this online, click here.
1 Tbs. olive oil
1 small onion, chopped (1/2 cup)
3 cloves garlic, minced (1 Tbs.)
2 28-oz. cans Muir Glen Organic Fire Roasted Diced Tomatoes
2 tsp. sugar
1 tsp. balsamic or sherry vinegar
1 tsp. dried basil
1 bay leaf
2 1/2 cups low-sodium vegetable broth
1/3 cup half-and-half or soy creamer
1/4 cup chopped fresh basil, for garnish
Heat oil in saucepan over medium heat. Add onion and garlic; cook 5 minutes. Add tomatoes, sugar, vinegar, basil, bay leaf, and broth. Cover, and simmer 10 minutes. Remove bay leaf.
Purée soup in blender or food processor until smooth. Strain through fine mesh strainer into saucepan; return to simmer. Remove from heat, and stir in half-and-half. Season with salt and pepper, if desired. Garnish with basil.
nutritional information Per 1-cup serving: Calories: 89; Protein: 2 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 13 g; Cholesterol: 4 mg; Sodium: 491 mg; Fiber: 2 g; Sugar: 8 g; Gluten-Free
ALMOND CAKE
This comes from Mark Bittman and Sam Sifton in The New York Times cooking e-newsletter. It begins, “This moist and fragrant cake from Molly Wizenberg, the author of the popular food blog Orangette, calls for a whole orange and lemon, almonds and olive oil. It does require a little effort and the use of some equipment – a food processor and a mixer – but the ingredient list is short, and once you've boiled and puréed the citrus and ground the almonds, the whole thing comes together in a snap. It's excellent on its own, but we also like it with poached pears or grilled figs.” Yield: 8 servings; Time: 2 hours 15 minutes.
This was featured in “Feast In A Day” and can be viewed online here.
Ingredients
1 small to medium orange
1 lemon
6 ounces raw almonds
1 cup all-purpose flour
1 tablespoon baking powder
4 eggs
1/2 teaspoon salt
1 1/2 cups sugar
2/3 cup olive oil
Confectioners’ sugar
Preparation
Place the orange and the lemon in a saucepan, and cover with water. Bring to a boil over medium-high heat, then reduce the heat and simmer for 30 minutes. Drain and cool.
Heat the oven to 325 degrees, and set a rack in the middle position. Bake the almonds 10 to 15 minutes. Set aside to cool completely. When the almonds are cool, pulse them in a food processor until ground.
Set oven to 350 degrees, and grease a 9-inch springform pan.
When the citrus is cool, cut the lemon in half, and discard the pulp and seeds. Cut the orange in half, and discard seeds. Put the fruits in the food processor and process almost to a paste.
In a small bowl, whisk the flour and baking powder. Combine eggs and salt. Beat until foamy. Beat in the sugar. Fold in the flour mixture. Add the citrus, almonds and olive oil, and beat on low speed until incorporated. Pour the batter into the pan, and bake for about 1 hour. Let cool for 10 minutes, unmold and dust with confectioners’ sugar.
BASIC CORN CHOWDER
This comes from Mark Bittman, also in The New York Times cooking e-newsletter. Mark wrote, “This is chowder at its simplest: corn, onion, potatoes and milk, with a couple of chopped tomatoes and a handful of parsley to add flavor and color. Starting with bacon and finishing with cream makes a richer version of the dish. But you could easily expand its borders by adding curry powder and ginger, sour cream and cilantro. Or when the potato is replaced by rice and the cream with coconut milk, Southeast Asian seasonings can be added to make a chowder that has little in common with the original, save for its intense corn flavor.” Yield: 4 servings; Time: 30 minutes.
This was featured in “Don't Toss Out the Cobs” and can be viewed online here.
Ingredients
4 to 6 ears of corn
1 tablespoon butter or neutral oil, like canola or grapeseed
1 medium onion, chopped
2 medium potatoes, peeled and diced
Salt and freshly ground black pepper
2 tomatoes, cored, seeded and chopped (optional)
1 cup whole or low-fat milk
1/2 cup chopped parsley (optional)
Preparation
Shuck corn, and use a paring knife to strip kernels into a bowl. Put cobs in a pot with 4 cups water; bring to a boil, cover and simmer while you continue.
Put butter or oil in a saucepan, and turn heat to medium-high. When butter melts or oil is hot, add onion and potatoes, along with a sprinkling of salt and pepper. Cook, stirring occasionally, until onion softens, about 5 minutes; add tomatoes and cook, stirring, for another minute or two.
After corncobs have cooked at least 10 minutes, strain liquid into onion-potato mixture; bring to a boil, then lower heat to a simmer. When potatoes are tender, add corn kernels and milk, and heat through. Taste, and adjust seasonings. Garnish with the parsley, and serve.
Tip
Curried corn chowder: In Step 2, use oil, and add 1 tablespoon each curry powder and peeled and minced ginger to the onions. In Step 3, use sour cream in place of milk; garnish with cilantro in place of parsley.
PEACHES & CREAM-SICLES
One of my favorite places to shop (if not my absolute favorite store) is Rollin’ Oats in St. Petersburg, Florida. (They do have another store in Tampa, but since I live near St. Pete, that’s the one I go to.) Great store, friendly (and knowledgeable) employees…dang, now I’ve got to make another run there!
Anyway, the store has a rack with free magazines, including Better Nutrition. This, as well as the next recipe (Black Bean and Sweet Potato Burgers with Garlicky Chipotle Mayo) are from the July, 2015 issue of Better Nutrition. This recipe begins, “This sweet treat raises the bar when it comes to fruity popsicles. Best of all, it’s easy to put together.” Makes 6 froze pops.
To view this online, click here.
8 very ripe peaches
1/2 cup unrefined cane sugar
1 cup coconut milk
1 cup almond milk
Peel and pit peaches (to quickly peel, drop in boiling water 30 seconds, remove with slotted spoon, and slip skins off). Combine peaches, sugar, and milks in blender, and purée until smooth.
Transfer mixture to popsicle molds and freeze 3–4 hours, or overnight.
per serving: 240 cal; 3g pro; 9g total fat (7g sat fat); 40g carb; 0mg chol; 30mg sod; 3g fiber; 36g sugars
BLACK BEAN AND SWEET POTATO BURGERS WITH GARLICKY CHIPOTLE MAYO
This one begins, “These protein-rich burgers definitely have a ‘wow’ factor thanks to the hearty bean-sweet potato-and-quinoa base.” Makes 6 burgers.
To view this online, click here.
1 can black beans, rinsed and drained well
1 medium baked or roasted sweet potato, peeled and mashed
1/2 cup cooked quinoa or brown rice
1/4 cup ground flax
1/4 cup finely chopped red onion
1/4 cup finely chopped cilantro
1/4 tsp. cumin
1/2 tsp. salt
1/4 tsp. black pepper
Olive oil
1/2 cup vegan mayonnaise
1/2 tsp. chipotle powder
1 large garlic clove, pressed in a garlic press or very finely minced
Burger buns, avocado slices, and arugula, optional
Preheat grill to medium. Combine beans, sweet potato, quinoa, flax, onion, cilantro, cumin, salt, and pepper in a medium bowl. Mash beans with a potato masher into an even consistency. Let stand 5 minutes.
Using your hands, form mixture into 6 burgers; generously brush both sides of burgers with olive oil and arrange on grill basket. Grill 8–10 minutes on each side.
While burgers are cooking, combine mayonnaise, chipotle, and garlic in small bowl. Mix well. To serve, spread chipotle mayonnaise on both sides of burger buns. Arrange avocado slices and arugula on bottom halves, if using. Top with burgers and top halves of buns, and serve immediately.
per serving (without buns): 180 cal; 8g pro; 7g total fat (1g sat fat); 23g carb; 0mg chol; 400mg sod; 7g fiber; 2g sugars
LIGHT-AND-FAST RASPBERRY FOOL
This is from the September 2009 issue of Vegetarian Times, and begins, “’This year, we're starting to make our own raspberry ice cream at Dirt Candy and will use Cascadian Farm Frozen Organic Red Raspberries,’” says Amanda Cohen of Dirt Candy restaurant in New York. “’They're never bland—they have a pure raspberry flavor that rivals fresh berries. In fact, they're so sweet, they need little or no added sugar, even if you eat them plain.’” Try them in this dessert, and everyone will think you used fresh.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 10-oz. bag Cascadian Farm Frozen Organic Red Raspberries
1/4 cup sugar
2 cups plain Greek-style nonfat yogurt
3 Tbs. honey
1/2 tsp. almond extract
2 Tbs. grated orange zest
2 Tbs. sliced almonds
Bring raspberries and sugar to a boil in saucepan. Simmer 10 minutes. Transfer to bowl, and chill 10 minutes.
Whisk together yogurt, honey, almond extract, and zest in bowl. Fold 1 1/2 cups berry sauce into yogurt mixture, creating a marbled effect. Divide among bowls; garnish with almonds and leftover sauce.
nutritional information Per 1-cup serving: Calories: 207; Protein: 11 g; Total Fat: 1 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: 4 g; Sugar: 33 g; Gluten-Free
CREAMY TOMATO-BASIL BISQUE
This also comes from the September 2009 issue of Vegetarian Times, and begins, “‘Muir Glen Organic Fire Roasted Tomatoes aren’t tinny-tasting like some canned varieties,’” says Beverly Lynn Bennett, author of Vegan Bites and The Complete Idiot's Guide to Vegan Cooking. Fire roasted over natural hardwood, they have a sweet, smoky flavor that's great in soup.” Serves 8 in 30 minutes or less.
To view this online, click here.
1 Tbs. olive oil
1 small onion, chopped (1/2 cup)
3 cloves garlic, minced (1 Tbs.)
2 28-oz. cans Muir Glen Organic Fire Roasted Diced Tomatoes
2 tsp. sugar
1 tsp. balsamic or sherry vinegar
1 tsp. dried basil
1 bay leaf
2 1/2 cups low-sodium vegetable broth
1/3 cup half-and-half or soy creamer
1/4 cup chopped fresh basil, for garnish
Heat oil in saucepan over medium heat. Add onion and garlic; cook 5 minutes. Add tomatoes, sugar, vinegar, basil, bay leaf, and broth. Cover, and simmer 10 minutes. Remove bay leaf.
Purée soup in blender or food processor until smooth. Strain through fine mesh strainer into saucepan; return to simmer. Remove from heat, and stir in half-and-half. Season with salt and pepper, if desired. Garnish with basil.
nutritional information Per 1-cup serving: Calories: 89; Protein: 2 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 13 g; Cholesterol: 4 mg; Sodium: 491 mg; Fiber: 2 g; Sugar: 8 g; Gluten-Free
ALMOND CAKE
This comes from Mark Bittman and Sam Sifton in The New York Times cooking e-newsletter. It begins, “This moist and fragrant cake from Molly Wizenberg, the author of the popular food blog Orangette, calls for a whole orange and lemon, almonds and olive oil. It does require a little effort and the use of some equipment – a food processor and a mixer – but the ingredient list is short, and once you've boiled and puréed the citrus and ground the almonds, the whole thing comes together in a snap. It's excellent on its own, but we also like it with poached pears or grilled figs.” Yield: 8 servings; Time: 2 hours 15 minutes.
This was featured in “Feast In A Day” and can be viewed online here.
Ingredients
1 small to medium orange
1 lemon
6 ounces raw almonds
1 cup all-purpose flour
1 tablespoon baking powder
4 eggs
1/2 teaspoon salt
1 1/2 cups sugar
2/3 cup olive oil
Confectioners’ sugar
Preparation
Place the orange and the lemon in a saucepan, and cover with water. Bring to a boil over medium-high heat, then reduce the heat and simmer for 30 minutes. Drain and cool.
Heat the oven to 325 degrees, and set a rack in the middle position. Bake the almonds 10 to 15 minutes. Set aside to cool completely. When the almonds are cool, pulse them in a food processor until ground.
Set oven to 350 degrees, and grease a 9-inch springform pan.
When the citrus is cool, cut the lemon in half, and discard the pulp and seeds. Cut the orange in half, and discard seeds. Put the fruits in the food processor and process almost to a paste.
In a small bowl, whisk the flour and baking powder. Combine eggs and salt. Beat until foamy. Beat in the sugar. Fold in the flour mixture. Add the citrus, almonds and olive oil, and beat on low speed until incorporated. Pour the batter into the pan, and bake for about 1 hour. Let cool for 10 minutes, unmold and dust with confectioners’ sugar.
BASIC CORN CHOWDER
This comes from Mark Bittman, also in The New York Times cooking e-newsletter. Mark wrote, “This is chowder at its simplest: corn, onion, potatoes and milk, with a couple of chopped tomatoes and a handful of parsley to add flavor and color. Starting with bacon and finishing with cream makes a richer version of the dish. But you could easily expand its borders by adding curry powder and ginger, sour cream and cilantro. Or when the potato is replaced by rice and the cream with coconut milk, Southeast Asian seasonings can be added to make a chowder that has little in common with the original, save for its intense corn flavor.” Yield: 4 servings; Time: 30 minutes.
This was featured in “Don't Toss Out the Cobs” and can be viewed online here.
Ingredients
4 to 6 ears of corn
1 tablespoon butter or neutral oil, like canola or grapeseed
1 medium onion, chopped
2 medium potatoes, peeled and diced
Salt and freshly ground black pepper
2 tomatoes, cored, seeded and chopped (optional)
1 cup whole or low-fat milk
1/2 cup chopped parsley (optional)
Preparation
Shuck corn, and use a paring knife to strip kernels into a bowl. Put cobs in a pot with 4 cups water; bring to a boil, cover and simmer while you continue.
Put butter or oil in a saucepan, and turn heat to medium-high. When butter melts or oil is hot, add onion and potatoes, along with a sprinkling of salt and pepper. Cook, stirring occasionally, until onion softens, about 5 minutes; add tomatoes and cook, stirring, for another minute or two.
After corncobs have cooked at least 10 minutes, strain liquid into onion-potato mixture; bring to a boil, then lower heat to a simmer. When potatoes are tender, add corn kernels and milk, and heat through. Taste, and adjust seasonings. Garnish with the parsley, and serve.
Tip
Curried corn chowder: In Step 2, use oil, and add 1 tablespoon each curry powder and peeled and minced ginger to the onions. In Step 3, use sour cream in place of milk; garnish with cilantro in place of parsley.
Wednesday, August 10, 2016
Wednesday Recipes
Enjoy!
CHOCOLATE HAZELNUT BUTTER
This recipe and the next two (Almond Coconut Butter and Sweet and Salty Pistachio Butter) are from the November 2014 issue of Runner's World. Both can be found online here. This one begins, “Hazelnuts are a rich source of the antioxidant mineral manganese. Dark chocolate has heart-healthy flavonols. Removing the hazelnut skins takes time but improves flavor and texture.” Perfect Pairing: Strawberries; bananas.
Ingredients:
1 cup hazelnuts
3/4 ounce dark chocolate (60% cocoa)
Salt
1/2 teaspoon honey
Directions:
Preheat oven to 350F. Lay hazelnuts in one layer on a sheet pan. Roast for 10 to 15 minutes.
While hot, transfer nuts to a kitchen towel. Fold towel over and rub to remove skins. Cool completely.
Transfer hazelnuts to a food processor and blend 5 minutes, stopping to scrape down the sides as needed.
While hazelnuts are blending, melt chocolate in a microwave in 10- to 15-second spurts.
Add melted chocolate and a pinch of salt to processor and process 1 to 2 minutes, or until smooth.
Add honey and another pinch of salt (if desired) and blend again for about 5 minutes, or until smooth.
Makes 1/2 to 3/4 cups (4 servings, 2 tablespoons each).
Nutrition per serving: 240 calories, 9 g carbs, 4 g fiber, 5 g protein, 23 g total fat, 2.5 g saturated fat, 35 mg sodium.
ALMOND COCONUT BUTTER
This recipe begins, “Almonds are packed with vitamin E, which helps with red-blood-cell formation and widens blood vessels to improve heart health. Coconut oil will cause this butter to harden in the fridge. When ready to use, microwave two tablespoons on high for 20 seconds.” Perfect Pairing: Whole-grain graham crackers; pumpkin bread; mango
Ingredients:
1 cup roasted, unsalted almonds
1 cup shredded, unsweetened coconut
1/2 tablespoon coconut oil
1 teaspoon honey
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
Directions:
Blend almonds in a food processor for 3 to 5 minutes, or until smooth, stopping to scrape down the sides as needed. Remove almond butter into a separate container. (Don’t wash out the processor.)
Add coconut to the processor. Blend for 5 minutes. Add oil and process 1 minute longer (it should have a nearly liquid consistency).
Add almond butter back into the processor along with honey, vanilla, and cinnamon. Blend briefly until combined.
Makes 1 cup (8 servings, 2 tablespoons each).
Nutrition per serving: 190 calories, 7 g carbs, 3 g fiber, 4 g protein, 17 g total fat, 8 g saturated fat, 0 mg sodium.
SWEET AND SALTY PISTACHIO BUTTER
This recipe begins, “This little green nut is high in copper, a trace mineral that keeps your immune system in tip-top shape. It’s also a good source of thiamin, a B vitamin that assists your body in converting carbs into running fuel.” Perfect Pairing: Goat cheese; pretzels; multigrain crackers
Ingredients:
1 cup shelled, roasted, and salted pistachios
2 tablespoons canola oil (or other neutral-tasting oil)
1 tablespoon honey
Directions:
Blend pistachios and oil in a food processor for about 4 minutes, stopping to scrape down the sides as needed.
Remove from processor into a bowl. Add honey and stir to combine.
Makes 1/2 cup (4 servings, 2 tablespoons each)
Nutrition per serving (serving size: 2 tablespoon): 250 calories, 13 g carbs, 3 g fiber, 6 g protein, 21 g total fat, 2 g saturated fat, 130 mg sodium
BASIC ROASTED POTATOES
This comes from Diana Rattray, About.com’s Southern Food expert. Diana wrote, “These roasted potatoes are a snap to prepare, and they taste amazing. Make them with or without the garlic, and serve along with a steak, chicken, or fish.” As a vegetarian, I'd had to change that “steak, chicken, or fish” to veggie burgers, and use this recipe in place of fries. Prep Time: 10 minutes; Cook Time: 50 minutes; Total Time: 60 minutes; Yield: Serves 4.
To view this online, click here.
Ingredients
2 to 2 1/2 pounds red skinned potatoes, unpeeled, scrubbed and cut in 1 to 1 1/2-inch pieces
1/4 cup olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
3 cloves garlic, finely minced, optional
1 tablespoon minced fresh parsley leaves
Preparation
Heat the oven to 400° F.
In a large bowl, toss the potato chunks with the olive oil, kosher salt, black pepper, garlic, and parsley.
Spread the potatoes out in a single layer in a large, shallow rimmed baking pan, such as a large jelly roll pan or half sheet pan.
Roast the potatoes for about 50 to 60 minutes, or until nicely browned, turning every 20 minutes to brown evenly.
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
SOUTHWESTERN QUINOA SALAD
This comes from Fiona Haynes, About.com’s Low Fat Cooking expert. Fiona wrote, “This colorful southwestern-style quinoa salad is great for those looking for an alternative to rice- or pasta-based salads. For those needing to eat gluten free, quinoa is a great option.” Prep time: 0 minutes; Cook Time: 15 minutes; Total Time: 15 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
1 cup uncooked quinoa
2 cups fat-free, low-sodium gluten-free chicken broth
1 cup fresh or thawed frozen corn
1 15 ounce can low-sodium black beans
1 cup grape tomatoes, halved
1/4 cup finely chopped red onion
1 jalapeno pepper, finely chopped
1/4 cup chopped fresh cilantro
Juice of 1 large lime or 2 small ones (about 1/4 cup)
1 tbsp plus 1 tsp extra virgin olive oil
1/2 tsp cumin
Preparation
Rinse quinoa thoroughly to rid it of its bitter coating.
Place in a 2 quart saucepan with the chicken broth. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy. Allow to cool.
Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeno pepper and cilantro.
Whisk lime juice, oil, and cumin in a small bowl.
Drizzle over quinoa salad, then toss.
Per Serving: Calories 181, Calories from Fat 34, Total Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g
CHOCOLATE HAZELNUT BUTTER
This recipe and the next two (Almond Coconut Butter and Sweet and Salty Pistachio Butter) are from the November 2014 issue of Runner's World. Both can be found online here. This one begins, “Hazelnuts are a rich source of the antioxidant mineral manganese. Dark chocolate has heart-healthy flavonols. Removing the hazelnut skins takes time but improves flavor and texture.” Perfect Pairing: Strawberries; bananas.
Ingredients:
1 cup hazelnuts
3/4 ounce dark chocolate (60% cocoa)
Salt
1/2 teaspoon honey
Directions:
Preheat oven to 350F. Lay hazelnuts in one layer on a sheet pan. Roast for 10 to 15 minutes.
While hot, transfer nuts to a kitchen towel. Fold towel over and rub to remove skins. Cool completely.
Transfer hazelnuts to a food processor and blend 5 minutes, stopping to scrape down the sides as needed.
While hazelnuts are blending, melt chocolate in a microwave in 10- to 15-second spurts.
Add melted chocolate and a pinch of salt to processor and process 1 to 2 minutes, or until smooth.
Add honey and another pinch of salt (if desired) and blend again for about 5 minutes, or until smooth.
Makes 1/2 to 3/4 cups (4 servings, 2 tablespoons each).
Nutrition per serving: 240 calories, 9 g carbs, 4 g fiber, 5 g protein, 23 g total fat, 2.5 g saturated fat, 35 mg sodium.
ALMOND COCONUT BUTTER
This recipe begins, “Almonds are packed with vitamin E, which helps with red-blood-cell formation and widens blood vessels to improve heart health. Coconut oil will cause this butter to harden in the fridge. When ready to use, microwave two tablespoons on high for 20 seconds.” Perfect Pairing: Whole-grain graham crackers; pumpkin bread; mango
Ingredients:
1 cup roasted, unsalted almonds
1 cup shredded, unsweetened coconut
1/2 tablespoon coconut oil
1 teaspoon honey
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon
Directions:
Blend almonds in a food processor for 3 to 5 minutes, or until smooth, stopping to scrape down the sides as needed. Remove almond butter into a separate container. (Don’t wash out the processor.)
Add coconut to the processor. Blend for 5 minutes. Add oil and process 1 minute longer (it should have a nearly liquid consistency).
Add almond butter back into the processor along with honey, vanilla, and cinnamon. Blend briefly until combined.
Makes 1 cup (8 servings, 2 tablespoons each).
Nutrition per serving: 190 calories, 7 g carbs, 3 g fiber, 4 g protein, 17 g total fat, 8 g saturated fat, 0 mg sodium.
SWEET AND SALTY PISTACHIO BUTTER
This recipe begins, “This little green nut is high in copper, a trace mineral that keeps your immune system in tip-top shape. It’s also a good source of thiamin, a B vitamin that assists your body in converting carbs into running fuel.” Perfect Pairing: Goat cheese; pretzels; multigrain crackers
Ingredients:
1 cup shelled, roasted, and salted pistachios
2 tablespoons canola oil (or other neutral-tasting oil)
1 tablespoon honey
Directions:
Blend pistachios and oil in a food processor for about 4 minutes, stopping to scrape down the sides as needed.
Remove from processor into a bowl. Add honey and stir to combine.
Makes 1/2 cup (4 servings, 2 tablespoons each)
Nutrition per serving (serving size: 2 tablespoon): 250 calories, 13 g carbs, 3 g fiber, 6 g protein, 21 g total fat, 2 g saturated fat, 130 mg sodium
BASIC ROASTED POTATOES
This comes from Diana Rattray, About.com’s Southern Food expert. Diana wrote, “These roasted potatoes are a snap to prepare, and they taste amazing. Make them with or without the garlic, and serve along with a steak, chicken, or fish.” As a vegetarian, I'd had to change that “steak, chicken, or fish” to veggie burgers, and use this recipe in place of fries. Prep Time: 10 minutes; Cook Time: 50 minutes; Total Time: 60 minutes; Yield: Serves 4.
To view this online, click here.
Ingredients
2 to 2 1/2 pounds red skinned potatoes, unpeeled, scrubbed and cut in 1 to 1 1/2-inch pieces
1/4 cup olive oil
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
3 cloves garlic, finely minced, optional
1 tablespoon minced fresh parsley leaves
Preparation
Heat the oven to 400° F.
In a large bowl, toss the potato chunks with the olive oil, kosher salt, black pepper, garlic, and parsley.
Spread the potatoes out in a single layer in a large, shallow rimmed baking pan, such as a large jelly roll pan or half sheet pan.
Roast the potatoes for about 50 to 60 minutes, or until nicely browned, turning every 20 minutes to brown evenly.
TERIYAKI TOFU KABOBS
Yield 4 servings
Serving Size: 2 skewers
Source: The Diabetes Food and Nutrition Bible
Author: Hope Warshaw and Robyn Webb
Find this recipe at: http://diabeticgourmet.com/recipes/html/330.shtml
Ingredients
8 bamboo skewers
3/4 pound extra firm tofu, drained and cut into 32 cubes
1 red pepper, cut into 16 squares
1 cup canned pineapple chunks, reserve 1/2 cup juice
1 tablespoon lite soy sauce
1 clove garlic
2 teaspoons minced ginger
Directions
Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.
Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.
Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.
Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.
Nutritional Information Per Serving: Calories: 107; Protein: 7 g; Fat: 2 g; Sodium: 147 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Very Lean Meat
SOUTHWESTERN QUINOA SALAD
This comes from Fiona Haynes, About.com’s Low Fat Cooking expert. Fiona wrote, “This colorful southwestern-style quinoa salad is great for those looking for an alternative to rice- or pasta-based salads. For those needing to eat gluten free, quinoa is a great option.” Prep time: 0 minutes; Cook Time: 15 minutes; Total Time: 15 minutes; Yield: 8 servings.
To view this online, click here.
Ingredients
1 cup uncooked quinoa
2 cups fat-free, low-sodium gluten-free chicken broth
1 cup fresh or thawed frozen corn
1 15 ounce can low-sodium black beans
1 cup grape tomatoes, halved
1/4 cup finely chopped red onion
1 jalapeno pepper, finely chopped
1/4 cup chopped fresh cilantro
Juice of 1 large lime or 2 small ones (about 1/4 cup)
1 tbsp plus 1 tsp extra virgin olive oil
1/2 tsp cumin
Preparation
Rinse quinoa thoroughly to rid it of its bitter coating.
Place in a 2 quart saucepan with the chicken broth. Bring to a boil, then cover and simmer for 10-15 minutes, until the water is absorbed and the quinoa is fluffy. Allow to cool.
Place cooled cooked quinoa in a salad bowl with the corn, black beans, tomatoes, red onion, jalapeno pepper and cilantro.
Whisk lime juice, oil, and cumin in a small bowl.
Drizzle over quinoa salad, then toss.
Per Serving: Calories 181, Calories from Fat 34, Total Fat 3.8g (sat 0.4g), Cholesterol 0mg, Sodium 94mg, Carbohydrate 29.8g, Fiber 4.4g, Protein 7g
Tuesday, August 9, 2016
Tuesday Recipes
Enjoy!
BLACKBERRY NECTARINE CRISP
This recipe comes from Matt Lee and Ted Lee in The New York Times cooking e-newsletter. It begins, “This recipe came to The Times in 2003 from Rebecca Charles of Pearl Oyster Bar, an outpost for Maine coastal cooking on Cornelia Street in Greenwich Village. It is easy to whip up on a summer day when company is coming and there’s lots to get done. ‘Use the blackberries more as an accent,’ she said at the time. 'The berries'll bleed out all this fabulous inky color.’” Yield: 6 servings; Time: 1 hour.
This was featured in “The Chef; A Crisp As Easy As Pie. No, Easier.” To view it online, click here.
Ingredients
For the Topping
1/2 cup all-purpose flour
1/2 cup old-fashioned rolled oats
1/2 cup firmly packed light brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
6 tablespoons cold unsalted butter
For the Filling
4 cups nectarines, pitted and cut into 1/2-inch slices (about 3-4 large nectarines)
1/4 cup granulated sugar
1 tablespoon cornstarch
1/2 teaspoon vanilla extract
1 heaping cup whole blackberries (about 6 ounces)
Vanilla ice cream for serving
Preparation
Place a 2-quart baking dish or six 8-ounce ramekins on a baking sheet to catch any drips. Position rack in center of oven and heat to 375 degrees. In a food processor, pulse flour, oats, brown sugar, cinnamon and salt once or twice to mix. Cut butter into small chunks, add to flour mixture and pulse a few more times, until mixture just comes together into small crumbly clumps. Reserve.
In a large bowl, combine nectarines, granulated sugar, cornstarch, and vanilla. Pour nectarines into baking dish or ramekins, scatter blackberries on top and sprinkle with the topping. Bake until the fruit is bubbling and the topping is golden, 45-60 minutes. Serve warm with vanilla ice cream.
SWEET AND SPICY FRUIT SALAD
This recipe comes from Melissa Clark, also in The New York Times cooking e-newsletter. Melissa wrote, “Most fruit salads consist of little more than diced fruit mixed in a bowl. They are simple and satisfying, but not necessarily special. This one is a more sophisticated take. It calls for a star anise- and chile-infused simple syrup, which adds sweetness and musky, spicy complexity. In addition to fruit, herbs – tarragon and basil – are tossed in for freshness. You can use whatever fruit you like as long as it is sweet and ripe. Eat the salad as it is, or top it with either mascarpone for a mellow, creamy note, or crumbled ricotta salata for something savory and bracing. Feel free to play around with other toppings as well. In the mellow category are fresh ricotta, crème fraîche, sour cream or ice cream. For something on the salty side, try shaved Parmesan, crumbled feta or goat cheese.” Yield: 2 to 12 servings; Time: 25 minutes.
This was featured in “A Fruit Salad Both Sweet and Spicy” and can be viewed online here.
Ingredients
1/3 cup granulated sugar
1 serrano chile, halved
1 whole dried star anise
7 to 8 cups mixed cut fruit, like kiwi, peaches, plums, raspberries, blueberries, blackberries, mango, pineapple, oranges, grapefruit, pears or bananas
2 teaspoons chopped tarragon
2 teaspoons chopped basil
Flaky sea salt, to taste
Black pepper, to taste
Mascarpone or crumbled ricotta salata, for garnish (optional)
Preparation
Place sugar, 3/4 cup water, chile and star anise in a small pot and bring to a boil. Simmer for 10 to 15 minutes until the mixture is as thick as maple syrup and spicy tasting. Strain syrup. (Syrup can be made up to 1 week in advance; store in the refrigerator.)
Toss fruit with half of the sugar syrup, the tarragon and the basil. Add more syrup to taste, depending on how sweet and spicy you want the salad. Season very lightly with salt and pepper. If desired, add dollops of mascarpone or crumbled ricotta salata on top.
MAPLE CINNAMON WALNUT BUTTER
This recipe and the next (Smokey Sriracha Peanut Butter) are from the November 2014 issue of Runner's World. Both can be found online here. This one begins, "Walnuts are one of the few vegetarian sources of omega-3s, fats that help calm postexercise inflammation, while cinnamon may help steady blood sugar. Walnuts are one of the few vegetarian sources of omega-3s, fats that help calm postexercise inflammation, while cinnamon may help steady blood sugar." Perfect Pairing: Whole-grain raisin bread; oatmeal.
Ingredients:
1 cup roasted walnuts
1 teaspoon pure maple syrup
1/2 teaspoon ground cinnamon
Salt
Directions:
Blend walnuts in a food processor for 3 to 5 minutes, stopping to scrape down the sides as needed.
Add syrup, cinnamon, and a pinch of salt. Process about 2 minutes longer, or until smooth.
Makes 1/2 cup (4 servings, 2 tablespoons each).
Nutrition per serving: 200 calories, 5 g carbs, 2 g fiber, 4 g protein, 19 g total fat, 2 g saturated fat, 35 mg sodium.
SMOKEY SRIRACHA PEANUT BUTTER
This one begins, "High in fiber, protein, and fat, peanuts are especially satiating; studies show people who eat them often have a lower body-mass index. The hot peppers in sriracha boost calorie burning and add a moderate amount of spice." Perfect Pairing: Celery; vegetarian burgers
Ingredients:
1 cup unsalted dry-roasted peanuts
1/2 tablespoon olive oil
1 tablespoon sriracha
1/4 teaspoon smoked paprika
Salt
Directions:
Blend peanuts in a food processor for 3 to 5 minutes, stopping to scrape down the sides as needed.
Add oil. Process 1 minute. Add sriracha, paprika, and a pinch of salt. Process 1 to 2 minutes, or until smooth.
Makes 1/2 cup (4 servings, 2 tablespoons each).
Nutrition per serving: 230 calories, 9 g carbs, 3 g fiber, 9 g protein20 g total fat, 3 g saturated fat, 115 mg sodium.
SWEET POTATO QUESADILLAS
This comes from page 32 of the April/May 2014 issue of Vegetarian Times. It begins, “This fork-and-knife quesadilla is great topped with salsa and guacamole.” It serves 4 in 30 minutes or less.
To view this online, click here.
2 Tbs. vegetable oil
1 small onion, finely chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
3 cups grated sweet potatoes
1 small jalapeno chile, chopped
2 tsp. ground cumin
1/2 tsp. dried oregano
1 cup fresh or frozen corn kernels
4 8-inch flour tortillas
Heat oil in large skillet over medium heat. Add onion and garlic, and season with salt, if desired. Cook, covered, 8 minutes. Add sweet potatoes, jalapeño, cumin, and oregano; cover, and cook 10 minutes, stirring often. Stir in corn, and cook 1 minute, or until heated through. Season with salt and pepper, if desired.
Spread 1/2 cup filling on one-half of each tortilla, leaving 1/2-inch border around edges. Fold tortillas to enclose filling. (If a tortilla’s edges don’t stick together, brush some oil along bottom inside edge.)
Coat large skillet with cooking spray, and heat over medium heat. Cook quesadillas in skillet 2 to 3 minutes, turning once.
nutritional information Per Quesadilla: Calories: 355; Protein: 8 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 57 g; Cholesterol: 0 mg; Sodium: 503 mg; Fiber: 6 g; Sugar: 9 g; Vegan
BEAN AND SALSA QUESADILLAS
This also comes from page 32 of the April/May 2014 issue of Vegetarian Times. It begins, “Salsa and roasted red peppers are blended together with cooked beans to make a smooth, rich quesadilla filling.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 1/2 cups cooked pinto or black beans, or 1 15-oz. can beans, rinsed and drained
1/2 cup prepared salsa
3 oz. reduced-fat cream cheese (6 Tbs.)
1/4 cup jarred roasted red peppers, rinsed, drained, and chopped
2 green onions, chopped (1/2 cup)
2 Tbs. chopped cilantro
4 8-inch whole-wheat or multi-grain tortillas
Blend beans, salsa, cream cheese, roasted peppers, green onions, and cilantro in blender or food processor until mostly smooth.
Spread 1/2 cup filling on one half of each tortilla, leaving 1/2-inch border around edges. Fold over tortillas to enclose filling. (If a tortilla’s edges don’t stick together, brush some oil along bottom inside edge.)
Coat large skillet with cooking spray, and heat over medium heat. Cook quesadillas in skillet 2 to 3 minutes, turning once.
nutritional information Per Quesadilla: Calories: 295; Protein: 12 g; Total Fat: 9 g; Saturated Fat: 4 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 664 mg; Fiber: 10 g; Sugar: 2 g
BLACKBERRY NECTARINE CRISP
This recipe comes from Matt Lee and Ted Lee in The New York Times cooking e-newsletter. It begins, “This recipe came to The Times in 2003 from Rebecca Charles of Pearl Oyster Bar, an outpost for Maine coastal cooking on Cornelia Street in Greenwich Village. It is easy to whip up on a summer day when company is coming and there’s lots to get done. ‘Use the blackberries more as an accent,’ she said at the time. 'The berries'll bleed out all this fabulous inky color.’” Yield: 6 servings; Time: 1 hour.
This was featured in “The Chef; A Crisp As Easy As Pie. No, Easier.” To view it online, click here.
Ingredients
For the Topping
1/2 cup all-purpose flour
1/2 cup old-fashioned rolled oats
1/2 cup firmly packed light brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
6 tablespoons cold unsalted butter
For the Filling
4 cups nectarines, pitted and cut into 1/2-inch slices (about 3-4 large nectarines)
1/4 cup granulated sugar
1 tablespoon cornstarch
1/2 teaspoon vanilla extract
1 heaping cup whole blackberries (about 6 ounces)
Vanilla ice cream for serving
Preparation
Place a 2-quart baking dish or six 8-ounce ramekins on a baking sheet to catch any drips. Position rack in center of oven and heat to 375 degrees. In a food processor, pulse flour, oats, brown sugar, cinnamon and salt once or twice to mix. Cut butter into small chunks, add to flour mixture and pulse a few more times, until mixture just comes together into small crumbly clumps. Reserve.
In a large bowl, combine nectarines, granulated sugar, cornstarch, and vanilla. Pour nectarines into baking dish or ramekins, scatter blackberries on top and sprinkle with the topping. Bake until the fruit is bubbling and the topping is golden, 45-60 minutes. Serve warm with vanilla ice cream.
SWEET AND SPICY FRUIT SALAD
This recipe comes from Melissa Clark, also in The New York Times cooking e-newsletter. Melissa wrote, “Most fruit salads consist of little more than diced fruit mixed in a bowl. They are simple and satisfying, but not necessarily special. This one is a more sophisticated take. It calls for a star anise- and chile-infused simple syrup, which adds sweetness and musky, spicy complexity. In addition to fruit, herbs – tarragon and basil – are tossed in for freshness. You can use whatever fruit you like as long as it is sweet and ripe. Eat the salad as it is, or top it with either mascarpone for a mellow, creamy note, or crumbled ricotta salata for something savory and bracing. Feel free to play around with other toppings as well. In the mellow category are fresh ricotta, crème fraîche, sour cream or ice cream. For something on the salty side, try shaved Parmesan, crumbled feta or goat cheese.” Yield: 2 to 12 servings; Time: 25 minutes.
This was featured in “A Fruit Salad Both Sweet and Spicy” and can be viewed online here.
Ingredients
1/3 cup granulated sugar
1 serrano chile, halved
1 whole dried star anise
7 to 8 cups mixed cut fruit, like kiwi, peaches, plums, raspberries, blueberries, blackberries, mango, pineapple, oranges, grapefruit, pears or bananas
2 teaspoons chopped tarragon
2 teaspoons chopped basil
Flaky sea salt, to taste
Black pepper, to taste
Mascarpone or crumbled ricotta salata, for garnish (optional)
Preparation
Place sugar, 3/4 cup water, chile and star anise in a small pot and bring to a boil. Simmer for 10 to 15 minutes until the mixture is as thick as maple syrup and spicy tasting. Strain syrup. (Syrup can be made up to 1 week in advance; store in the refrigerator.)
Toss fruit with half of the sugar syrup, the tarragon and the basil. Add more syrup to taste, depending on how sweet and spicy you want the salad. Season very lightly with salt and pepper. If desired, add dollops of mascarpone or crumbled ricotta salata on top.
MAPLE CINNAMON WALNUT BUTTER
This recipe and the next (Smokey Sriracha Peanut Butter) are from the November 2014 issue of Runner's World. Both can be found online here. This one begins, "Walnuts are one of the few vegetarian sources of omega-3s, fats that help calm postexercise inflammation, while cinnamon may help steady blood sugar. Walnuts are one of the few vegetarian sources of omega-3s, fats that help calm postexercise inflammation, while cinnamon may help steady blood sugar." Perfect Pairing: Whole-grain raisin bread; oatmeal.
Ingredients:
1 cup roasted walnuts
1 teaspoon pure maple syrup
1/2 teaspoon ground cinnamon
Salt
Directions:
Blend walnuts in a food processor for 3 to 5 minutes, stopping to scrape down the sides as needed.
Add syrup, cinnamon, and a pinch of salt. Process about 2 minutes longer, or until smooth.
Makes 1/2 cup (4 servings, 2 tablespoons each).
Nutrition per serving: 200 calories, 5 g carbs, 2 g fiber, 4 g protein, 19 g total fat, 2 g saturated fat, 35 mg sodium.
SMOKEY SRIRACHA PEANUT BUTTER
This one begins, "High in fiber, protein, and fat, peanuts are especially satiating; studies show people who eat them often have a lower body-mass index. The hot peppers in sriracha boost calorie burning and add a moderate amount of spice." Perfect Pairing: Celery; vegetarian burgers
Ingredients:
1 cup unsalted dry-roasted peanuts
1/2 tablespoon olive oil
1 tablespoon sriracha
1/4 teaspoon smoked paprika
Salt
Directions:
Blend peanuts in a food processor for 3 to 5 minutes, stopping to scrape down the sides as needed.
Add oil. Process 1 minute. Add sriracha, paprika, and a pinch of salt. Process 1 to 2 minutes, or until smooth.
Makes 1/2 cup (4 servings, 2 tablespoons each).
Nutrition per serving: 230 calories, 9 g carbs, 3 g fiber, 9 g protein20 g total fat, 3 g saturated fat, 115 mg sodium.
SWEET POTATO QUESADILLAS
This comes from page 32 of the April/May 2014 issue of Vegetarian Times. It begins, “This fork-and-knife quesadilla is great topped with salsa and guacamole.” It serves 4 in 30 minutes or less.
To view this online, click here.
2 Tbs. vegetable oil
1 small onion, finely chopped (1 cup)
2 cloves garlic, minced (2 tsp.)
3 cups grated sweet potatoes
1 small jalapeno chile, chopped
2 tsp. ground cumin
1/2 tsp. dried oregano
1 cup fresh or frozen corn kernels
4 8-inch flour tortillas
Heat oil in large skillet over medium heat. Add onion and garlic, and season with salt, if desired. Cook, covered, 8 minutes. Add sweet potatoes, jalapeño, cumin, and oregano; cover, and cook 10 minutes, stirring often. Stir in corn, and cook 1 minute, or until heated through. Season with salt and pepper, if desired.
Spread 1/2 cup filling on one-half of each tortilla, leaving 1/2-inch border around edges. Fold tortillas to enclose filling. (If a tortilla’s edges don’t stick together, brush some oil along bottom inside edge.)
Coat large skillet with cooking spray, and heat over medium heat. Cook quesadillas in skillet 2 to 3 minutes, turning once.
nutritional information Per Quesadilla: Calories: 355; Protein: 8 g; Total Fat: 12 g; Saturated Fat: 2 g; Carbohydrates: 57 g; Cholesterol: 0 mg; Sodium: 503 mg; Fiber: 6 g; Sugar: 9 g; Vegan
BEAN AND SALSA QUESADILLAS
This also comes from page 32 of the April/May 2014 issue of Vegetarian Times. It begins, “Salsa and roasted red peppers are blended together with cooked beans to make a smooth, rich quesadilla filling.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 1/2 cups cooked pinto or black beans, or 1 15-oz. can beans, rinsed and drained
1/2 cup prepared salsa
3 oz. reduced-fat cream cheese (6 Tbs.)
1/4 cup jarred roasted red peppers, rinsed, drained, and chopped
2 green onions, chopped (1/2 cup)
2 Tbs. chopped cilantro
4 8-inch whole-wheat or multi-grain tortillas
Blend beans, salsa, cream cheese, roasted peppers, green onions, and cilantro in blender or food processor until mostly smooth.
Spread 1/2 cup filling on one half of each tortilla, leaving 1/2-inch border around edges. Fold over tortillas to enclose filling. (If a tortilla’s edges don’t stick together, brush some oil along bottom inside edge.)
Coat large skillet with cooking spray, and heat over medium heat. Cook quesadillas in skillet 2 to 3 minutes, turning once.
nutritional information Per Quesadilla: Calories: 295; Protein: 12 g; Total Fat: 9 g; Saturated Fat: 4 g; Carbohydrates: 43 g; Cholesterol: 16 mg; Sodium: 664 mg; Fiber: 10 g; Sugar: 2 g
Monday, August 8, 2016
Monday Recipes
Here are today's six vegetarian recipes to help you through the day. Enjoy!
RAINBOW SLAW
This recipe, as well as the next one (Haitian Coleslaw), were in the May 2016 issue of Runner's World. The third one was included in an online article (“Three Delicious Coleslaw Recipes,” by Yishane Lee), which can be viewed online here.
Ingredients
1/4 head red cabbage
1/4 head Napa cabbage
1 red onion, halved
2 Tbsp. olive oil
Segments and juice of 1 grapefruit
Segments and juice of 1 orange
Juice of 1 lemon
1 Tbsp. cottage cheese
1 Tbsp. mayonnaise
1 Tbsp. raisins
Chili powder
Celery salt
Kosher salt
Instructions
Heat grill to medium-high. Brush cabbages and onion with olive oil, and grill, turning to cook evenly (5 minutes for Napa cabbage; 10 minutes for everything else). Let cool, then shred cabbage and chop onion. Mix fruit segments and juices, cottage cheese, mayonnaise, and raisins in bowl. Add cabbage and onion, and toss. Season to taste with spices and salt. Makes 4 servings.
Nutrition Information: Calories per serving: 97; Protein: 2 g; Carbs: 13 g; Fiber: 2 g; Sugar: 8 g; Total fat: 5 g; Saturated fat: 1 g; Sodium: 210 mg
HAITIAN COLESLAW
Ingredients
1/4 cup mayonnaise
1/4 cup olive oil
1/4 cup fresh lime juice
2 Tbsp. apple-cider vinegar
2 Tbsp. Dijon mustard
2 Tbsp. fresh dill, chopped
1 Tbsp. sugar
2 small serrano chilies, seeded and minced (about 2 1/2 tsp.)
1 garlic clove, minced
1 tsp. celery seeds
8 cups packed shredded cabbage (about 1 1/4 lb.), red or white, or both
2 cups packed shredded carrots (about 2 large carrots)
Salt and fresh ground black pepper to taste
Instructions
Whisk together first 10 ingredients in a medium bowl. Put cabbage and carrots in a large bowl, and toss with enough dressing to coat. Season with salt and pepper. Makes 6 servings.
Nutrition Information: Calories per serving: 90; Protein: 1 g; Carbs: 9 g; Fiber: 3 g; Sugar: 4 g; Total fat: 6 g; Saturated fat: 1 g; Sodium: 135 mg
PEANUT NOODLES WITH SLAW
12 oz. soba noodles (or ramen noodles)
2 Tbsp. toasted sesame oil, divided
1/3 cup creamy peanut butter
1/3 cup rice vinegar
3 Tbsp. agave syrup
3 Tbsp. low-sodium soy sauce or tamari
1 Tbsp. Sriracha sauce
2 cloves garlic, minced
1 cucumber, halved lengthwise and thinly sliced
4 Napa or savoy cabbage leaves, finely shredded
1 cup chopped romaine lettuce leaves
1 carrot, peeled and shaved with a vegetable peeler
1/3 cup chopped roasted peanuts or cashews
2 Tbsp. ripped fresh cilantro leaves
Instructions
Cook the noodles according to package directions. Rinse with cold water, drain, and toss with 1 Tbsp. sesame oil to coat. Transfer to a bowl, cover with plastic wrap, and refrigerate until the noodles are cold, tossing occasionally, at least 1 hour.
In a small bowl, whisk together the peanut butter, rice vinegar, agave, soy sauce, Sriracha, garlic, and remaining 1 Tbsp. sesame oil. Pour over the noodles and toss until the noodles are evenly coated.
Add the cucumber, cabbage, lettuce, and carrot and gently mix. Garnish with the peanuts and cilantro and serve.
Makes 8 meal servings or 10 side servings.
Nutrition Information: Calories per serving: 296; Protein: 11 g; Carbs: 44 g; Fiber: 2 g; Sugar: 8 g; Total fat: 10 g; Saturated fat: 2 g; Sodium: 672 mg
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
STIR-FRIED BROCCOLI WITH BELL PEPPERS AND CASHEWS
This is from the September 2013 issue of Vegetarian Times, page 63, and starts off, “This colorful vegetable medley is a feast for the eyes. Serve over rice, rice noodles, or egg noodles.” Serves 4 in 30 minutes or less
2 Tbs. low-sodium tamari or soy sauce
1 tsp. light brown sugar or agave nectar
1 tsp. unseasoned rice vinegar
1/2 tsp. chile-garlic sauce, optional
1 Tbs. canola oil
1 small onion, quartered and thinly sliced
2 cups broccoli florets
1 cup sliced carrots
1 1/2 cups sliced button or shiitake mushrooms
1 1/2 cups sliced red bell peppers
1 cup raw cashews
3 cloves garlic, minced (1 Tbs.)
1 Tbs. minced fresh ginger
1/4 cup sliced green onions, for sprinkling
Combine tamari, brown sugar, rice vinegar, and chile-garlic sauce (if using) in small bowl, and set aside.
Heat oil in large wok or skillet over high heat. Add onion, and stir-fry 1 to 2 minutes, or until softened. Add broccoli and carrots, and stir-fry 3 minutes, or until crisp-tender. Add mushrooms, bell peppers, and cashews, and stir-fry 3 to 4 minutes, or until vegetables are tender. Add garlic and ginger, and stir-fry 30 seconds. Add sauce, and stir-fry 1 minute. Sprinkle with green onions.
nutritional information Per 1 1/2-cup serving: Calories: 250; Protein: 9 g; Total Fat: 16 g; Saturated Fat: 3 g; Carbohydrates: 20 g; Cholesterol: 0 mg; Sodium: 384 mg; Fiber: 4 g; Sugar: 7 g; Vegan
SWEET POTATOES WITH SAGE AND CRANBERRIES
This comes from Publix Supermarket's Entertaining magazine (possibly the winter 2005 issue).
2 1/2 - 3 pounds sweet potatoes, peeled & cut into eighths
1/2 C finely chopped onion
1/4 C butter
1 Tbs snipped fresh sage or 1 tsp ground sage
1/2 tsp salt
1/2 tsp ground black pepper
1/2 C dried cranberries
1/4 C half-and-half or light cream
In Dutch oven place potatoes & enough salted water to cover. Bring to boil, reduce heat. Simmer, covered, for 20-25 minutes or until potatoes are tender.
Meanwhile, in a large skillet, cook onion in hot butter over medium heat until tender. Add sage, salt, and pepper. Cook for 1 minute. Stir in cranberries. Remove from heat.
Drain potatoes. Return to Dutch oven. Add half-and-half; mash with potato masher or beat with electric mixer on low speed until smooth. Stir in onion-sage mixture. Makes 6 servings.
Nutrition facts per serving: 225 cal, 9 g total fat (5 g sat. fat), 25 mg chol., 274 mg sodium, 34 g carbo., 5 g fiber, 3 g protein.
RAINBOW SLAW
This recipe, as well as the next one (Haitian Coleslaw), were in the May 2016 issue of Runner's World. The third one was included in an online article (“Three Delicious Coleslaw Recipes,” by Yishane Lee), which can be viewed online here.
Ingredients
1/4 head red cabbage
1/4 head Napa cabbage
1 red onion, halved
2 Tbsp. olive oil
Segments and juice of 1 grapefruit
Segments and juice of 1 orange
Juice of 1 lemon
1 Tbsp. cottage cheese
1 Tbsp. mayonnaise
1 Tbsp. raisins
Chili powder
Celery salt
Kosher salt
Instructions
Heat grill to medium-high. Brush cabbages and onion with olive oil, and grill, turning to cook evenly (5 minutes for Napa cabbage; 10 minutes for everything else). Let cool, then shred cabbage and chop onion. Mix fruit segments and juices, cottage cheese, mayonnaise, and raisins in bowl. Add cabbage and onion, and toss. Season to taste with spices and salt. Makes 4 servings.
Nutrition Information: Calories per serving: 97; Protein: 2 g; Carbs: 13 g; Fiber: 2 g; Sugar: 8 g; Total fat: 5 g; Saturated fat: 1 g; Sodium: 210 mg
HAITIAN COLESLAW
Ingredients
1/4 cup mayonnaise
1/4 cup olive oil
1/4 cup fresh lime juice
2 Tbsp. apple-cider vinegar
2 Tbsp. Dijon mustard
2 Tbsp. fresh dill, chopped
1 Tbsp. sugar
2 small serrano chilies, seeded and minced (about 2 1/2 tsp.)
1 garlic clove, minced
1 tsp. celery seeds
8 cups packed shredded cabbage (about 1 1/4 lb.), red or white, or both
2 cups packed shredded carrots (about 2 large carrots)
Salt and fresh ground black pepper to taste
Instructions
Whisk together first 10 ingredients in a medium bowl. Put cabbage and carrots in a large bowl, and toss with enough dressing to coat. Season with salt and pepper. Makes 6 servings.
Nutrition Information: Calories per serving: 90; Protein: 1 g; Carbs: 9 g; Fiber: 3 g; Sugar: 4 g; Total fat: 6 g; Saturated fat: 1 g; Sodium: 135 mg
PEANUT NOODLES WITH SLAW
12 oz. soba noodles (or ramen noodles)
2 Tbsp. toasted sesame oil, divided
1/3 cup creamy peanut butter
1/3 cup rice vinegar
3 Tbsp. agave syrup
3 Tbsp. low-sodium soy sauce or tamari
1 Tbsp. Sriracha sauce
2 cloves garlic, minced
1 cucumber, halved lengthwise and thinly sliced
4 Napa or savoy cabbage leaves, finely shredded
1 cup chopped romaine lettuce leaves
1 carrot, peeled and shaved with a vegetable peeler
1/3 cup chopped roasted peanuts or cashews
2 Tbsp. ripped fresh cilantro leaves
Instructions
Cook the noodles according to package directions. Rinse with cold water, drain, and toss with 1 Tbsp. sesame oil to coat. Transfer to a bowl, cover with plastic wrap, and refrigerate until the noodles are cold, tossing occasionally, at least 1 hour.
In a small bowl, whisk together the peanut butter, rice vinegar, agave, soy sauce, Sriracha, garlic, and remaining 1 Tbsp. sesame oil. Pour over the noodles and toss until the noodles are evenly coated.
Add the cucumber, cabbage, lettuce, and carrot and gently mix. Garnish with the peanuts and cilantro and serve.
Makes 8 meal servings or 10 side servings.
Nutrition Information: Calories per serving: 296; Protein: 11 g; Carbs: 44 g; Fiber: 2 g; Sugar: 8 g; Total fat: 10 g; Saturated fat: 2 g; Sodium: 672 mg
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
STIR-FRIED BROCCOLI WITH BELL PEPPERS AND CASHEWS
This is from the September 2013 issue of Vegetarian Times, page 63, and starts off, “This colorful vegetable medley is a feast for the eyes. Serve over rice, rice noodles, or egg noodles.” Serves 4 in 30 minutes or less
2 Tbs. low-sodium tamari or soy sauce
1 tsp. light brown sugar or agave nectar
1 tsp. unseasoned rice vinegar
1/2 tsp. chile-garlic sauce, optional
1 Tbs. canola oil
1 small onion, quartered and thinly sliced
2 cups broccoli florets
1 cup sliced carrots
1 1/2 cups sliced button or shiitake mushrooms
1 1/2 cups sliced red bell peppers
1 cup raw cashews
3 cloves garlic, minced (1 Tbs.)
1 Tbs. minced fresh ginger
1/4 cup sliced green onions, for sprinkling
Combine tamari, brown sugar, rice vinegar, and chile-garlic sauce (if using) in small bowl, and set aside.
Heat oil in large wok or skillet over high heat. Add onion, and stir-fry 1 to 2 minutes, or until softened. Add broccoli and carrots, and stir-fry 3 minutes, or until crisp-tender. Add mushrooms, bell peppers, and cashews, and stir-fry 3 to 4 minutes, or until vegetables are tender. Add garlic and ginger, and stir-fry 30 seconds. Add sauce, and stir-fry 1 minute. Sprinkle with green onions.
nutritional information Per 1 1/2-cup serving: Calories: 250; Protein: 9 g; Total Fat: 16 g; Saturated Fat: 3 g; Carbohydrates: 20 g; Cholesterol: 0 mg; Sodium: 384 mg; Fiber: 4 g; Sugar: 7 g; Vegan
SWEET POTATOES WITH SAGE AND CRANBERRIES
This comes from Publix Supermarket's Entertaining magazine (possibly the winter 2005 issue).
2 1/2 - 3 pounds sweet potatoes, peeled & cut into eighths
1/2 C finely chopped onion
1/4 C butter
1 Tbs snipped fresh sage or 1 tsp ground sage
1/2 tsp salt
1/2 tsp ground black pepper
1/2 C dried cranberries
1/4 C half-and-half or light cream
In Dutch oven place potatoes & enough salted water to cover. Bring to boil, reduce heat. Simmer, covered, for 20-25 minutes or until potatoes are tender.
Meanwhile, in a large skillet, cook onion in hot butter over medium heat until tender. Add sage, salt, and pepper. Cook for 1 minute. Stir in cranberries. Remove from heat.
Drain potatoes. Return to Dutch oven. Add half-and-half; mash with potato masher or beat with electric mixer on low speed until smooth. Stir in onion-sage mixture. Makes 6 servings.
Nutrition facts per serving: 225 cal, 9 g total fat (5 g sat. fat), 25 mg chol., 274 mg sodium, 34 g carbo., 5 g fiber, 3 g protein.
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