Ever notice how weekends seem to fly by? If you're like me, you probably didn't get everything done you planned to over the weekend.
Well, since we need to eat (no matter how busy we are), here are six recipes to help you start off the week, including Vegan Chinese Kung Pao Tofu and Home-Style Gingerbread. Enjoy!
VEGAN FRIED “CHICKEN” WITH SEITAN
This is from Jolinda Hackett, who wrote for The Spruce Eats. Jolinda wrote, “Vegan fried ‘chicken’ made with seitan. This fried seitan "chicken" dish is deep-fried, so it isn't particularly healthy, though it is cholesterol-free and it sure is mighty tasty! Deep fried seitan and a blend of spices create a dish that's really quite similar in appearance and taste to fried chicken. If you like southern fried chicken, try vegan southern fried seitan made with all the same ingredients including a spicy batter and a coat of flour to make it just the perfect amount of crispiness. Make sure you have some ketchup or mustard or something to serve alongside to dip your vegan fried chicken in.”
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes; Yield: 4 servings.
You can view this online here.
Ingredients
1 teaspoon salt (or seasoned salt)
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon black pepper
Optional: dash cayenne pepper
1 1/2 cups flour
Optional: 1/4 cup nutritional yeast
1/4 cup mustard
2 tablespoons baking powder
1/2 cup water
1 lb. seitan (or another chicken substitute, cut into 1 to 2" square pieces)
Directions
In a medium to large bowl, mix together the salt, onion powder, garlic powder, flour, black pepper, cayenne, and nutritional yeast.
In a separate small bowl, whisk together the mustard and water. Add 1/3 cup of the flour mixture to the mustard mixture and combine well.
Add baking powder to the flour mixture and combine well.
Coat pieces of seitan or mock chicken with the mustard batter, then coat each piece with the dry flour mixture.
Fry chunks of "chicken" in the oil on medium-high heat in a large skillet for 3 to 5 minutes, turning once until golden brown. Drain on a paper towel, serve with ketchup, ranch dressing, honey mustard, hot sauce or barbecue sauce.
VEGAN CHINESE KUNG PAO TOFU
This is also from Jolinda Hackett, of The Spruce Eats. Jolinda wrote, “Never had kung pao tofu before? Looking for something new to try for a vegetarian dinner tonight? Try this vegetarian Chinese dish!
“Although this traditional Chinese food dish is usually made with chicken, you can use tofu to create a very similar vegetarian and vegan version of traditional kung pao chicken using all the same Chinese ingredients and seasonings, including sesame oil, red pepper flakes, onion, lime and hot sauce. This vegetarian kung pao tofu recipe also calls for lots of healthy Chinese veggies including snow peas, bok choy, cabbage, and mushrooms.
“Serve this Szechuan-style Chinese kung pao tofu recipe over rice.
“Need this recipe to be gluten-free as well as vegan? Double-check that your is gluten-free, and use tamari in place of the soy sauce.”
Prep Time: 45 minutes; Cook Time: 15 minutes; Total Time: 60 minutes; Yield: about 3 servings.
View this online here.
Ingredients
3 tbsp vegetable broth
1 tbsp lime juice
2 tbsp soy sauce (or tamari to keep it gluten-free)
1 pound firm or extra firm tofu, cut into bite-sized cubes
1 tbsp sesame oil + 2 tbsp
1 onion, diced
1 red bell pepper, diced
1/4 tsp red pepper flakes
1/2 cup sliced mushrooms
1 tbsp fresh ginger, minced
1 small bok choy, chopped
1/4 cup vegetable broth
1/2 cup snow peas
1/2 small purple cabbage, sliced thin
1 tbsp fresh chopped parsley
1 tsp hot sauce
Salt and pepper to taste
Directions
Prepare your tofu. Like most vegetarian tofu recipes, this tofu recipe will taste best if you press the tofu first. This allows the tofu to absorb more of the flavorings and seasonings which you add to it.
Once your tofu is ready, combine the 3 tbsp vegetable broth, lime juice, soy sauce, 1 tbsp sesame oil and the tofu in a small bowl. Allow to marinate for at least 30 minutes, mixing occasionally to coat the tofu well.
Pre-heat oven to 375 F. Grease a baking sheet or cover with foil and bake tofu for 15 minutes, turning once.
In a large skillet or wok over medium-high heat, saute the onion, bell pepper, red pepper flakes, mushrooms and ginger in 2 tbsp sesame oil for 3 to 5 minutes, stirring frequently. Add bok choy and vegetable broth and cook for 3 to 5 more minutes. Add cabbage and snow peas.
Reduce heat to low and add tofu and remaining ingredients, cooking just until combined and heated through. Serve over rice.
VEGETARIAN MAPO TOFU
This is from David Tanis in The New York Times cooking e-newsletterr. David wrote, “Mapo tofu is a justly popular menu item in many Chinese restaurants. It is a quickly cooked dish of braised tofu with minced pork (sometimes beef) in a bracing spicy sauce made with fermented black beans and fermented broad bean paste, along with hot red pepper and Sichuan pepper. This meatless version with fresh shiitake mushrooms is completely satisfying, and surprisingly easy to make. For the best texture, use soft tofu rather than firm, taking care to cook it gently to keep it from crumbling.”
Yield: 4 to 6 servings; Time: 30 minutes
This was featured in “Mapo Tofu Goes Vegetarian”, and can be viewed online at https://cooking.nytimes.com/recipes/1017358-vegetarian-mapo-tofu.
Ingredients
8 ounces shiitake mushrooms
2 cups water
15 ounce block of soft tofu (do not use silken)
Salt
3 tablespoons vegetable oil
3 small dried hot red peppers
1 tablespoon fermented black beans, rinsed
1 tablespoon fermented spicy broad bean paste (doubanjiang)
2 teaspoons minced garlic
1 tablespoon grated ginger
2 teaspoons soy sauce
1 teaspoon toasted sesame oil
1 teaspoon finely ground Sichuan pepper
1 tablespoon corn- or potato starch, dissolved in 3 tablespoons cold water
1/2 cup slivered scallions, both white and green parts
Cilantro sprigs, for garnish
Directions
Remove stems from mushrooms. Make a light mushroom broth by simmering stems in 2 cups water for 15 minutes, then strain and reserve broth (discard stems). Dice mushroom caps and set aside.
Cut tofu into 1-inch cubes. Cover with boiling salted water, let steep for 15 minutes, then drain.
Put oil in a wok or wide skillet over medium heat. Add red peppers, black beans and bean paste and cook, stirring until fragrant, about 1 minute. Add garlic and ginger and let sizzle, then add mushrooms, soy sauce, sesame oil and Sichuan pepper. Add 1 1/2 cups mushroom broth and cook mixture gently for 2 minutes.
Carefully add tofu cubes. Shake pan to distribute sauce, using a wooden spoon to help. Try to avoid smashing tofu. Drizzle in cornstarch mixture, gently swirling pan to incorporate (sauce will thicken) and simmer tofu in sauce for 2 minutes more. Thin with a little mushroom broth if necessary.
COUSCOUS WITH MIXED VEGETABLES
This came from the infamous long-since-forgotten emailing list.
Ingredients
Couscous:
16 oz couscous
2 cups water
2 teaspoons oil or margarine
Salt & pepper
Aromatic broth:
1 onion, chopped
1/2 cup golden raisins
2 Tablespoons turmeric
1 Tablespoon sugar
1 Tablespoon coriander, ground
1 Tablespoon cumin
1 cinnamon stick
1 cup water
Salt & pepper to taste
Vegetables:
1/2 zucchini
1/2 yellow squash
1 turnip
1 carrot
1/8 cabbage
Directions
Boil water with salt, pepper & oil. Mix in couscous & place plastic wrap on top. Let steam for 15 minutes. Sauté onion. Add raisins, turmeric, coriander, cumin & cinnamon stick & 6 cups of water. Boil for 25 minutes, then strain. Cook zucchini, yellow squash, turnip, carrot, & cabbage in broth & set aside until ready to use.
HOME-STYLE GINGERBREAD
This was originally from about.com, which has changed to dotdash.com. I've checked around, and can't locate this recipe on any of their channels; if anyone happens to find it there, please let me know!
This recipe began, “This wonderful ginger and cinnamon-scented cake is sure to bring a smile to your face, and it's the perfect dessert for a cold winter weekend. Top this warm gingerbread with a generous dollop of fresh sweetened whipped cream and sprinkle with a little cinnamon.”
Ingredients
2 1/3 cups all-purpose flour
1/3 cup granulated sugar
1 cup molasses
3/4 cup hot water
1/2 cup butter, room temperature
1 large egg
1/2 teaspoon salt
1 teaspoon baking soda
1 teaspoon ground ginger
1 teaspoon ground cinnamon
Directions
Grease & flour 9-inch square baking pan or spray with baking spray with flour. Heat oven to 325°. Combine all ingredients in mixing bowl; beat on low speed of electric mixer until ingredients are combined. Scrape sides of the bowl & increase mixer speed to medium; beat for about 3 minutes longer. Pour the batter into the prepared baking pan.
Bake for 45 to 55 minutes, or until a cake tester or toothpick inserted into the center of the cake comes out clean.
Cut into squares and serve with freshly whipped cream. To serve leftover gingerbread, warm slightly in the microwave for about 15 to 20 seconds.
This gingerbread freezes well: cut into squares and wrap individually. Thaw & warm in the microwave just before serving.
DUMP CAKE
This is also from the infamous long-since-forgotten emailing list. I ran across many good recipes that way. I really wish I had a link (and/or a name) to tag this with. But then, don't most of us have recipes that we've run across and use regularly that have their birth in the foggy past?
Ingredients
1 (21 oz) can cherry pie filling
1 (15 oz) can crushed pineapple
1 (18 oz) pkg. yellow cake mix
8 oz. chopped walnuts
1/2 C. butter (melted)
Directions
In a 9x13 pan mix cherry pie filling and pineapple. Sprinkle dry cake mix over pineapple and cherry mixture, stir until just combined. Then sprinkle walnuts over top. Drizzle top with melted butter. Bake at 350 for 35-40 minutes or until golden brown.
Monday, July 22, 2019
Friday, July 19, 2019
Friday Recipes
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Easy Breaded Tofu Nuggets and Meatless-Ball Subs. Enjoy!
SUMMER MINISTRONE SOUP
This comes from tbsp.com, and begins, “Minestrone soup, swimming with beans and macaroni, is vegetable soup’s heartier Italian cousin. Preparing it in advance and having at the ready in your freezer will have you singing ‘That’s Amore’ when dinnertime comes around.”
Prep Time: 40 minutes; Total Time: 40 minutes; Servings: 4
To view this online, click here.
Ingredients
1 tablespoon olive oil
1/2 cup finely chopped onion
1/4 teaspoon salt
2 cloves garlic, finely chopped
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano leaves
1 can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained
1 cup Progresso™ cannellini beans, drained, rinsed (from 15-oz can)
1 medium zucchini, cut into 1/2-inch cubes
1 medium carrot, thinly sliced
1/2 cup fresh or frozen cut (1/2-inch) green beans
1/2 cup uncooked elbow macaroni
1 carton (32 oz) Progresso™ broth vegetable
Shredded Parmesan cheese, if desired
Directions
In 4-quart saucepan, heat oil over medium heat. Add the onion and salt; cook until softened, about 4 minutes. Add garlic, thyme and oregano; cook 2 minutes. Stir in tomatoes, cannellini beans, zucchini, carrot, green beans and macaroni.
Add stock; heat to simmering over medium-high heat. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
To freeze: In 8-inch skillet, heat oil over medium heat. Add onion and salt; cook about 4 minutes or until softened. Add garlic, thyme and oregano; cook 2 minutes. Transfer to medium bowl. Stir in tomatoes and cannellini beans. Transfer to 1-quart resealable freezer plastic bag. Mix zucchini, carrot, green beans and macaroni in another 1-quart resealable freezer plastic bag. Freeze both bags up to 3 months. When ready to serve: In 4-quart saucepan, mix broth and bag of frozen tomato-bean mixture; heat to simmering over medium-high heat. Reduce heat to medium; cook until frozen tomato-bean mixture is completely thawed, stirring occasionally. Add bag of vegetables and macaroni; return to simmering. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
Expert Tips
Lots of fun small pasta shapes are on your grocery store shelves. Try ditalini, orzo or small shells for a change of pace from elbow macaroni.
Canned chickpeas are a good substitute for the cannellini beans in this soup.
MEATLESS-BALL SUBS
1 package Meatless Balls (see note)
1 26 oz. Jar spaghetti sauce
4 hoagie rolls
cheese slices
Place spaghetti sauce and meatless balls into a good-sized saucepan. Stir, and cook over medium-low to medium heat, stirring occasionally.
Open hoagie rolls, add cheese, cover with meatless balls and sauce.
Makes 4 meatless ball subs.
Note: I use Veggie Patch Meatless Meatballs, though really, you can use any brand you like. I had used another brand for a number of years, but unfortunately, I can no longer find that particular brand anywhere now. Whatever brand you buy is fine, as well as the jarred spaghetti sauce.
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
EASY BREADED TOFU NUGGETS
This is from Jolinda Hackett, who wrote for The Spruce Eats. For this recipe, Jolinda wrote, “Fool your kids with a meat-free tofu chicken nugget dinner, reminiscent of the favorite finger food they love to dip in ketchup, barbecue sauce, or ranch dressing.
“In this recipe, extra-firm tofu is coated with a seasoned panko breadcrumb mixture. Then, just like chicken, it's baked or fried to a crispy, addicting perfection.
“If you're squeamish about cooking with tofu, try this nugget recipe before you shun it, as the flavors mimic the taste of real chicken. Just make sure to follow the directions carefully, taking care to press the tofu before cooking for better consistency and taste. Then, decide on a cooking medium—for all-out flavor, go fried or for a low-fat preparation, go baked. Whatever way you choose, tofu (not) chicken nuggets make a perfect snack or dinner for picky kids and vegan eaters alike.
“Like most tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to expel additional moisture so that it can absorb the seasonings for better flavor. It also helps the tofu retain its shape during the cooking process.”
Total: 70 mins; Prep: 45 mins; Cook: 25 mins; Yield: 4 servings
To view this online, click here.
Ingredients
1 block tofu (firm or extra-firm, well pressed)
1/3 cup soy milk (or another non-dairy milk substitute)
2 tablespoons mustard
1 tablespoon nutritional yeast
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried parsley (or Italian seasoning)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 cup panko breadcrumbs
3 tablespoons high-heat vegetable oil (or coconut oil)
Directions
Note: while there are multiple steps to this recipe, these vegan nuggets are broken down into workable categories to help you better plan for preparation and baking.
Press the Tofu
Gather the ingredients.
Remove the tofu from its package.
Pat the block of tofu dry and place it in between two layers of paper towels.
Place a small cutting board (or flat-surfaced item) and a weight— like a pot or a brick—on top of the tofu.
Let the tofu sit for 30 minutes, replacing the paper towels when they become saturated.
Prep the Tofu
Once your tofu is pressed, slice it into 1-inch cubes or nuggets (about the size of a frozen chicken nugget).
In a wide, shallow bowl, whisk together the soy milk, mustard, nutritional yeast, and spices until smooth.
Place the panko breadcrumbs in a separate bowl.
Pan-Fry the Tofu
Heat the oil in a frying pan on medium-high heat.
Take one piece of tofu and dip it in the liquid mixture. Then carefully dip it in the breadcrumbs until well coated.
Add it to the pan and repeat the process.
Fry the pieces of tofu, turning them often, until golden brown on all sides.
Serve and enjoy!
Bake the Tofu
For a low-fat alternative cooking method, bake your tofu nuggets on a prepared baking sheet.
Preheat your oven to 350 F and then bake the tofu for 25 minutes, turning once, until golden brown.
Serve your vegetarian tofu nuggets with ketchup, barbecue sauce, or Sriracha hot sauce and enjoy.
BANANA SNACKING CAKE WITH SALTED CARAMEL GLAZE
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “This buttery snacking cake is a bit like banana bread, but richer, and topped with a sticky caramel frosting that is dotted with crunchy flakes of sea salt. The frosting, made from brown sugar and heavy cream, is easier than a classic caramel, but just as compelling, with the sea salt contrasting perfectly with its sweetness. It’s important to use ripe bananas here. Soft, spotty ones with dark yellow skins will be the sweetest and most complex. Firm, pale yellow bananas just don’t have enough intensity to flavor the cake.”
For the Glaze:
Yield: 12 servings; Time: 1 hour, plus cooling
This was featured in “Three Snacking Cakes to Change Your Afternoons”, and can be viewed online here.
Ingredients
For the Cake:
1/2 cup unsalted butter (1 stick), melted, plus more for pan
1 1/2 cups all-purpose flour
1/4 cup granulated sugar
3/4 teaspoon baking soda
1/2 teaspoon fine salt
1 cup mashed banana (from 2 to 3 very ripe bananas)
1/4 cup sour cream
2 tablespoons dark brown sugar
2 large eggs
1 teaspoon vanilla extract
For the Glaze:
4 tablespoons unsalted butter (1/2 stick), cut into pieces
1/3 packed cup dark brown sugar
1/4 cup heavy cream
Large pinch of fine sea salt
1/4 cup confectioners’ sugar
Flaky sea salt, for serving
Preparation
Heat oven to 350 degrees. Grease a 9-by-9-inch pan, and then line with parchment paper, letting the two long ends hang over the edges by at least 2 inches.
In a large bowl, whisk together flour, granulated sugar, baking soda and salt. Whisk in bananas, melted butter, sour cream, brown sugar, eggs and vanilla.
Scrape into baking pan and smooth the top. Bake until the top springs back when lightly pressed in the center, and a toothpick inserted in the center comes out clean, about 25 minutes. Let cool completely.
When cake is cool, make the glaze: In a medium or large pot (not a small one because the mixture will bubble up), combine butter, brown sugar, heavy cream and salt. Bring to a full boil and continue to boil over medium heat for 1 minute. Remove from heat and let sit for 5 minutes.
Whisk in confectioners’ sugar until smooth, then immediately pour over cooled cake. Spread evenly across cake and let set for at least 30 minutes. Sprinkle with flaky sea salt before serving.
CAST-IRON APPLE AND BLACKBERRY CRUMBLE
This is from Matt Abdoo and was posted on the TODAY Show’s site. Matt wrote, “My dad used to make this for me growing up! Apples from upstate New York are some of the best in the country. They always added the perfect amount of tartness and sweetness to this crispy crumble.
“Technique tip: Use your favorite apples for a signature taste and to make it your own.
“Swap option: Pears work great and so do peaches! You can also use a 10- by 15-inch baking dish if not using the grill.”
Prep Time: 15 minutes; Cook Time: 40 minutes; Servings: 12
To view this online, go to https://www.today.com/recipes/cast-iron-apple-blackberry-crumble-recipe-t154818.
Ingredients
Crumble Topping
1 cup all-purpose flour
3 packs (1 cup) apple-cinnamon instant oatmeal
1 cup light brown sugar
3/4 cup chopped pecans
1 teaspoon baking powder
1/2 teaspoon kosher salt
8 ounces (2 sticks) cold unsalted butter, grated
Apple Filling
2 pounds honey crisp apples, peeled, cored, and sliced 1/4-inch thick
1 pound granny smith apples, peeled, cored, and sliced 1/4-inch thick
1 pint blackberries
6 tablespoons unsalted butter, melted
1/4 cup all-purpose flour
1 tablespoon cornstarch
2 tablespoon lemon juice
1 teaspoon cinnamon
1 teaspoon ginger
1/2 teaspoon allspice
1/2 cup light brown sugar
1/2 teaspoon kosher salt
Preparation
Pre-heat oven or grill to 350°F.
For the crumble topping:
In a medium sized mixing bowl combine flour, apple-cinnamon instant oatmeal, chopped pecans, light brown sugar, baking powder, salt and cold grated butter until it forms a coarse crumble.
For the apple filling:
In another large mixing bowl combine the apples with melted butter, flour, corn starch, lemon juice, light brown sugar, salt and spices and toss to fully coat the apples. Next fold in the blackberries and pour the apple mixture into a 12-inch cast iron pan.
To assemble:
Fully coat the top of the apple mixture with the crumble topping and bake for 30-40 minutes or until the crumble topping is golden brown and the apples are tender.
Allow the crumble to cool slightly, and then serve warm with vanilla ice cream or whipped cream. Or chill overnight and serve cold.
SUMMER MINISTRONE SOUP
This comes from tbsp.com, and begins, “Minestrone soup, swimming with beans and macaroni, is vegetable soup’s heartier Italian cousin. Preparing it in advance and having at the ready in your freezer will have you singing ‘That’s Amore’ when dinnertime comes around.”
Prep Time: 40 minutes; Total Time: 40 minutes; Servings: 4
To view this online, click here.
Ingredients
1 tablespoon olive oil
1/2 cup finely chopped onion
1/4 teaspoon salt
2 cloves garlic, finely chopped
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano leaves
1 can (14.5 oz) Muir Glen™ organic diced tomatoes, undrained
1 cup Progresso™ cannellini beans, drained, rinsed (from 15-oz can)
1 medium zucchini, cut into 1/2-inch cubes
1 medium carrot, thinly sliced
1/2 cup fresh or frozen cut (1/2-inch) green beans
1/2 cup uncooked elbow macaroni
1 carton (32 oz) Progresso™ broth vegetable
Shredded Parmesan cheese, if desired
Directions
In 4-quart saucepan, heat oil over medium heat. Add the onion and salt; cook until softened, about 4 minutes. Add garlic, thyme and oregano; cook 2 minutes. Stir in tomatoes, cannellini beans, zucchini, carrot, green beans and macaroni.
Add stock; heat to simmering over medium-high heat. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
To freeze: In 8-inch skillet, heat oil over medium heat. Add onion and salt; cook about 4 minutes or until softened. Add garlic, thyme and oregano; cook 2 minutes. Transfer to medium bowl. Stir in tomatoes and cannellini beans. Transfer to 1-quart resealable freezer plastic bag. Mix zucchini, carrot, green beans and macaroni in another 1-quart resealable freezer plastic bag. Freeze both bags up to 3 months. When ready to serve: In 4-quart saucepan, mix broth and bag of frozen tomato-bean mixture; heat to simmering over medium-high heat. Reduce heat to medium; cook until frozen tomato-bean mixture is completely thawed, stirring occasionally. Add bag of vegetables and macaroni; return to simmering. Cook 6 to 8 minutes or until macaroni is al dente. Top with Parmesan cheese.
Expert Tips
Lots of fun small pasta shapes are on your grocery store shelves. Try ditalini, orzo or small shells for a change of pace from elbow macaroni.
Canned chickpeas are a good substitute for the cannellini beans in this soup.
MEATLESS-BALL SUBS
1 package Meatless Balls (see note)
1 26 oz. Jar spaghetti sauce
4 hoagie rolls
cheese slices
Place spaghetti sauce and meatless balls into a good-sized saucepan. Stir, and cook over medium-low to medium heat, stirring occasionally.
Open hoagie rolls, add cheese, cover with meatless balls and sauce.
Makes 4 meatless ball subs.
Note: I use Veggie Patch Meatless Meatballs, though really, you can use any brand you like. I had used another brand for a number of years, but unfortunately, I can no longer find that particular brand anywhere now. Whatever brand you buy is fine, as well as the jarred spaghetti sauce.
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directions
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes:
Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
EASY BREADED TOFU NUGGETS
This is from Jolinda Hackett, who wrote for The Spruce Eats. For this recipe, Jolinda wrote, “Fool your kids with a meat-free tofu chicken nugget dinner, reminiscent of the favorite finger food they love to dip in ketchup, barbecue sauce, or ranch dressing.
“In this recipe, extra-firm tofu is coated with a seasoned panko breadcrumb mixture. Then, just like chicken, it's baked or fried to a crispy, addicting perfection.
“If you're squeamish about cooking with tofu, try this nugget recipe before you shun it, as the flavors mimic the taste of real chicken. Just make sure to follow the directions carefully, taking care to press the tofu before cooking for better consistency and taste. Then, decide on a cooking medium—for all-out flavor, go fried or for a low-fat preparation, go baked. Whatever way you choose, tofu (not) chicken nuggets make a perfect snack or dinner for picky kids and vegan eaters alike.
“Like most tofu recipes, this one will taste best if you press the tofu first. This allows the tofu to expel additional moisture so that it can absorb the seasonings for better flavor. It also helps the tofu retain its shape during the cooking process.”
Total: 70 mins; Prep: 45 mins; Cook: 25 mins; Yield: 4 servings
To view this online, click here.
Ingredients
1 block tofu (firm or extra-firm, well pressed)
1/3 cup soy milk (or another non-dairy milk substitute)
2 tablespoons mustard
1 tablespoon nutritional yeast
1 teaspoon onion powder
1 teaspoon garlic powder
1 teaspoon dried parsley (or Italian seasoning)
1/2 teaspoon sea salt
1/4 teaspoon black pepper
1/2 cup panko breadcrumbs
3 tablespoons high-heat vegetable oil (or coconut oil)
Directions
Note: while there are multiple steps to this recipe, these vegan nuggets are broken down into workable categories to help you better plan for preparation and baking.
Press the Tofu
Gather the ingredients.
Remove the tofu from its package.
Pat the block of tofu dry and place it in between two layers of paper towels.
Place a small cutting board (or flat-surfaced item) and a weight— like a pot or a brick—on top of the tofu.
Let the tofu sit for 30 minutes, replacing the paper towels when they become saturated.
Prep the Tofu
Once your tofu is pressed, slice it into 1-inch cubes or nuggets (about the size of a frozen chicken nugget).
In a wide, shallow bowl, whisk together the soy milk, mustard, nutritional yeast, and spices until smooth.
Place the panko breadcrumbs in a separate bowl.
Pan-Fry the Tofu
Heat the oil in a frying pan on medium-high heat.
Take one piece of tofu and dip it in the liquid mixture. Then carefully dip it in the breadcrumbs until well coated.
Add it to the pan and repeat the process.
Fry the pieces of tofu, turning them often, until golden brown on all sides.
Serve and enjoy!
Bake the Tofu
For a low-fat alternative cooking method, bake your tofu nuggets on a prepared baking sheet.
Preheat your oven to 350 F and then bake the tofu for 25 minutes, turning once, until golden brown.
Serve your vegetarian tofu nuggets with ketchup, barbecue sauce, or Sriracha hot sauce and enjoy.
BANANA SNACKING CAKE WITH SALTED CARAMEL GLAZE
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “This buttery snacking cake is a bit like banana bread, but richer, and topped with a sticky caramel frosting that is dotted with crunchy flakes of sea salt. The frosting, made from brown sugar and heavy cream, is easier than a classic caramel, but just as compelling, with the sea salt contrasting perfectly with its sweetness. It’s important to use ripe bananas here. Soft, spotty ones with dark yellow skins will be the sweetest and most complex. Firm, pale yellow bananas just don’t have enough intensity to flavor the cake.”
For the Glaze:
Yield: 12 servings; Time: 1 hour, plus cooling
This was featured in “Three Snacking Cakes to Change Your Afternoons”, and can be viewed online here.
Ingredients
For the Cake:
1/2 cup unsalted butter (1 stick), melted, plus more for pan
1 1/2 cups all-purpose flour
1/4 cup granulated sugar
3/4 teaspoon baking soda
1/2 teaspoon fine salt
1 cup mashed banana (from 2 to 3 very ripe bananas)
1/4 cup sour cream
2 tablespoons dark brown sugar
2 large eggs
1 teaspoon vanilla extract
For the Glaze:
4 tablespoons unsalted butter (1/2 stick), cut into pieces
1/3 packed cup dark brown sugar
1/4 cup heavy cream
Large pinch of fine sea salt
1/4 cup confectioners’ sugar
Flaky sea salt, for serving
Preparation
Heat oven to 350 degrees. Grease a 9-by-9-inch pan, and then line with parchment paper, letting the two long ends hang over the edges by at least 2 inches.
In a large bowl, whisk together flour, granulated sugar, baking soda and salt. Whisk in bananas, melted butter, sour cream, brown sugar, eggs and vanilla.
Scrape into baking pan and smooth the top. Bake until the top springs back when lightly pressed in the center, and a toothpick inserted in the center comes out clean, about 25 minutes. Let cool completely.
When cake is cool, make the glaze: In a medium or large pot (not a small one because the mixture will bubble up), combine butter, brown sugar, heavy cream and salt. Bring to a full boil and continue to boil over medium heat for 1 minute. Remove from heat and let sit for 5 minutes.
Whisk in confectioners’ sugar until smooth, then immediately pour over cooled cake. Spread evenly across cake and let set for at least 30 minutes. Sprinkle with flaky sea salt before serving.
CAST-IRON APPLE AND BLACKBERRY CRUMBLE
This is from Matt Abdoo and was posted on the TODAY Show’s site. Matt wrote, “My dad used to make this for me growing up! Apples from upstate New York are some of the best in the country. They always added the perfect amount of tartness and sweetness to this crispy crumble.
“Technique tip: Use your favorite apples for a signature taste and to make it your own.
“Swap option: Pears work great and so do peaches! You can also use a 10- by 15-inch baking dish if not using the grill.”
Prep Time: 15 minutes; Cook Time: 40 minutes; Servings: 12
To view this online, go to https://www.today.com/recipes/cast-iron-apple-blackberry-crumble-recipe-t154818.
Ingredients
Crumble Topping
1 cup all-purpose flour
3 packs (1 cup) apple-cinnamon instant oatmeal
1 cup light brown sugar
3/4 cup chopped pecans
1 teaspoon baking powder
1/2 teaspoon kosher salt
8 ounces (2 sticks) cold unsalted butter, grated
Apple Filling
2 pounds honey crisp apples, peeled, cored, and sliced 1/4-inch thick
1 pound granny smith apples, peeled, cored, and sliced 1/4-inch thick
1 pint blackberries
6 tablespoons unsalted butter, melted
1/4 cup all-purpose flour
1 tablespoon cornstarch
2 tablespoon lemon juice
1 teaspoon cinnamon
1 teaspoon ginger
1/2 teaspoon allspice
1/2 cup light brown sugar
1/2 teaspoon kosher salt
Preparation
Pre-heat oven or grill to 350°F.
For the crumble topping:
In a medium sized mixing bowl combine flour, apple-cinnamon instant oatmeal, chopped pecans, light brown sugar, baking powder, salt and cold grated butter until it forms a coarse crumble.
For the apple filling:
In another large mixing bowl combine the apples with melted butter, flour, corn starch, lemon juice, light brown sugar, salt and spices and toss to fully coat the apples. Next fold in the blackberries and pour the apple mixture into a 12-inch cast iron pan.
To assemble:
Fully coat the top of the apple mixture with the crumble topping and bake for 30-40 minutes or until the crumble topping is golden brown and the apples are tender.
Allow the crumble to cool slightly, and then serve warm with vanilla ice cream or whipped cream. Or chill overnight and serve cold.
Thursday, July 18, 2019
Cool Desserts
It's that time of year when we want something nice and cool to eat. At the same time, if you're like me, you want something snacky.
Today's post deals with both cool and snacky, with six yummy Cool Desserts. Check out the Homemade Rocky Road Ice Cream or Key Lime Pie Pops, then go from there. Enjoy!
STRAWBERRY MANGO POPSICLES
This is from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “Cold and flu season extends into late spring, so it's smart to keep making sure your immune system is ticking. I loaded up this pop with antioxidant and vitamin C-rich ingredients like strawberries, beets and mango. If you don't want to go the extra step of freezing the strawberry puree first, simply combine the strawberry mixture with the beet mixture and freeze for a total of 6 hours, or until completely frozen.”
Prep Time: 7 minutes; Yield: 6
To view this online, click here.
Notes: You will need six (3-ounce) ice pop molds with sticks. You can typically find fresh beet juice in the refrigerated section with the fresh juices.
Frances Largeman-Roth, RDN, is a nutrition expert, writer and best-selling author. Her books include Feed the Belly, The CarbLovers Diet and Eating in Color. Follow her @FrancesLRothRD.
Ingredients
10 ounces frozen unsweetened strawberries, thawed
2 tablespoons pure maple syrup
1/2 cup diced mango
10 ounces fresh beet juice, store-bought
1 tablespoon sugar
Preparation
In a blender, add the berries and maple syrup. Combine until pureed. Transfer the mixture to a measuring cup with a spout and stir in the mango. Pour 2 tablespoons of the mixture into each pop mold and transfer to the freezer; freeze for 1 hour.
In a bowl, add the beet juice and stir in the sugar. Remove the pop molds from the freezer and pour about 1.5 ounces of the beet mixture into each mold. Return to the freezer for another 5 to 6 hours, or until completely frozen.
To unmold, run the pop briefly under warm water, remove and enjoy.
BLUEBERRY, CHAMOMILE AND MINT YOGURT POPSICLES
This is also from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “Being plugged in and scheduled 24/7 can leave us feeling frazzled. When you're in need of some chill time, reach for this calm and cool pop instead. Chamomile has long been known to help settle nerves, and may also provide a boost to your immune system. Mint helps relieve gas and indigestion, a common symptom of stress. Blueberries are loaded with anthocyanins, a type of polyphenol antioxidant that may help women cut their risk of having a heart attack by a third. Anthocyanins also are quite promising for helping to reverse age-related declines in brain function. Did I also mention that this interesting combination tastes amazing?”
Note: You will need six (3-ounce) ice pop molds with sticks.
To view this online, click here.
Ingredients
2 chamomile tea bags
8 ounces boiling water
1/2 cup blueberries, divided
2 tablespoons fresh mint leaves
2 tablespoons honey
4 ounces cold water
1/4 cup whole milk vanilla yogurt
Preparation
In a mug, add the tea bags and boiling water. Steep for 10 to 15 minutes, until the water is golden. Remove the tea bags and place the tea in the refrigerator to cool.
Place about 1 tablespoon of blueberries into each pop molds and set aside.
In a blender, add the cooled tea, mint leaves, honey, water and yogurt. Blend until frothy. Pour the chamomile mixture into the pop molds and place in the freezer for 6 hours or overnight. The tea and yogurt will separate during the freezing process, but this won't affect the flavor.
To unmold, run the pop briefly under warm water, remove and enjoy.
HOMEMADE ROCKY ROAD ICE CREAM
This comes from the almost-infamous long-since-forgotten-email-list. While I don’t remember who sent this to the list, but whoever sent it in wrote, “I love this ice cream, very creamy and I'd say it tastes better than store bought. Hope you like it as much as we do!!” Time: 45 min; 5 min prep; serves 10 - 12
2 cups 2% low-fat milk
2 cups heavy whipping cream
1 cup sugar
1/2 teaspoon salt
1 teaspoon vanilla extract
1 1/2 cups miniature marshmallows (or if you REALLY like them you can use half a bag like I do!)
2/3 cup sliced almonds
1/2 cup unsweetened cocoa
Mix all ingredients together in cylinder of ice cream maker; freeze according to manufacturers directions.
Allow to set in freezer for 2-4 hours.
KEY LIME PIE POPS
This was on the TODAY website, and starts off, “Turn your favorite summer pie into an easy creamy lime and graham cracker frozen treat.
“Technique tip: You don't need fancy ice pop molds to make these pops. Try using basic tools you already have in your kitchen, such as small paper cups, a loaf pan, large ice cube trays or even empty yogurt containers.
“Swap option: To give these pops a chocolaty twist, swap 16 chocolate wafer cookies for the graham crackers.”
To view this online, click here.
Ingredients
6 graham crackers
1/4 cup (1/2 stick) unsalted butter, melted
4 ounces (1/2 package) cream cheese, at room temperature
1/2 cup sweetened condensed milk
1 teaspoon finely grated lime zest
1/4 cup freshly squeezed lime juice
1 cup heavy cream, very cold
Twelve 3-ounce paper cups
12 wooden craft sticks
Preparation
In the bowl of a food processor, pulse the graham crackers to form fine crumbs. Add the butter and pulse to combine.
In the bowl of an electric mixer, using the whisk attachment, beat the cream cheese on low speed until smooth. With the mixer running, gradually add the sweetened condensed milk, then the lime zest and juice.
Add the cream, then increase the speed until mixture is thick and soft peaks form, 3 to 4 minutes. Divide among the cups (about 5 tablespoons per cup). Top with the graham mixture and lightly press down to flatten.
Transfer the cups to a small, rimmed baking sheet and push a craft stick halfway down into each cup. Freeze until firm, at least 6 hours.
When ready to serve, peel the cups away from the pops.
KIWI MELON POPSICLES
This is from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “I often return home from a sweaty run wanting nothing more than a cold glass of water and a REALLY cold snack, but ice cream probably isn't the right thing to grab post workout. These pretty pops hit the mark with their blend of hydrating honeydew and potassium from the coconut water to help prevent muscle cramps. The kiwi kicks in plenty of vitamin C to help bust up those free radicals that form during intense exercise. There's even a little salt to help replace the electrolytes you lose during those sweat sessions.”
Prep Time: 7 minutes; Yield: 6
Note: You will need six (3-ounce) ice pop molds with sticks.
To view this online, click here.
Frances Largeman-Roth, RDN, is a nutrition expert, writer and best-selling author. Her books include Feed the Belly, The CarbLovers Diet and Eating in Color. Follow her @FrancesLRothRD.
Ingredients
2 kiwis, peeled
8 ounces coconut water
1 cup cubed honeydew melon
1 tablespoon lemon juice
1 teaspoon lemon zest
1/8 teaspoon sea salt
1 teaspoon sugar
Preparation
Add one of the kiwis to the blender; slice the other into 6 thin wheels and set aside.
Add all remaining ingredients to the blender and combine until smooth. Transfer the mixture to a large measuring cup with a spout or other spouted container.
Place 1 kiwi slice into each pop mold so that you can see the kiwi on the side of the mold.
Pour the melon mixture evenly into six pop molds and transfer to the freezer. Freeze for 5-6 hours, or overnight.To unmold, run the pop briefly under warm water, remove and enjoy.
COFFEE POPSICLES WITH CHOCOLATE, PEANUT BUTTER AND BANANA
This also comes from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “Turn to these ice pops when you need to feel more energized. I love warm weather, but sometimes a day out in the burning sun can leave me feeling less than peppy. That's when I want a cool treat that also gives me a kick of caffeine. These provide just the right amount for an early afternoon boost.”
Prep Time: 5 minutes; Yield: 6
To view this online, click here.
Note: You will need six (3-ounce) ice pop molds with sticks.
Ingredients
6 ounces unsweetened cold brew coffee concentrate (such as Chameleon)
1 banana
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cinnamon
8 ounces coconut milk
2 tablespoons creamy peanut butter
1 tablespoon cacao nibs, optional
1 teaspoon honey, optional
Preparation
Place all ingredients in a blender and combine until smooth.
Pour the coffee mixture evenly into 6 pop molds and transfer to the freezer. Freeze for 6-8 hours, or overnight.
To unmold, run the pop briefly under warm water, remove and enjoy.
Today's post deals with both cool and snacky, with six yummy Cool Desserts. Check out the Homemade Rocky Road Ice Cream or Key Lime Pie Pops, then go from there. Enjoy!
STRAWBERRY MANGO POPSICLES
This is from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “Cold and flu season extends into late spring, so it's smart to keep making sure your immune system is ticking. I loaded up this pop with antioxidant and vitamin C-rich ingredients like strawberries, beets and mango. If you don't want to go the extra step of freezing the strawberry puree first, simply combine the strawberry mixture with the beet mixture and freeze for a total of 6 hours, or until completely frozen.”
Prep Time: 7 minutes; Yield: 6
To view this online, click here.
Notes: You will need six (3-ounce) ice pop molds with sticks. You can typically find fresh beet juice in the refrigerated section with the fresh juices.
Frances Largeman-Roth, RDN, is a nutrition expert, writer and best-selling author. Her books include Feed the Belly, The CarbLovers Diet and Eating in Color. Follow her @FrancesLRothRD.
Ingredients
10 ounces frozen unsweetened strawberries, thawed
2 tablespoons pure maple syrup
1/2 cup diced mango
10 ounces fresh beet juice, store-bought
1 tablespoon sugar
Preparation
In a blender, add the berries and maple syrup. Combine until pureed. Transfer the mixture to a measuring cup with a spout and stir in the mango. Pour 2 tablespoons of the mixture into each pop mold and transfer to the freezer; freeze for 1 hour.
In a bowl, add the beet juice and stir in the sugar. Remove the pop molds from the freezer and pour about 1.5 ounces of the beet mixture into each mold. Return to the freezer for another 5 to 6 hours, or until completely frozen.
To unmold, run the pop briefly under warm water, remove and enjoy.
BLUEBERRY, CHAMOMILE AND MINT YOGURT POPSICLES
This is also from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “Being plugged in and scheduled 24/7 can leave us feeling frazzled. When you're in need of some chill time, reach for this calm and cool pop instead. Chamomile has long been known to help settle nerves, and may also provide a boost to your immune system. Mint helps relieve gas and indigestion, a common symptom of stress. Blueberries are loaded with anthocyanins, a type of polyphenol antioxidant that may help women cut their risk of having a heart attack by a third. Anthocyanins also are quite promising for helping to reverse age-related declines in brain function. Did I also mention that this interesting combination tastes amazing?”
Note: You will need six (3-ounce) ice pop molds with sticks.
To view this online, click here.
Ingredients
2 chamomile tea bags
8 ounces boiling water
1/2 cup blueberries, divided
2 tablespoons fresh mint leaves
2 tablespoons honey
4 ounces cold water
1/4 cup whole milk vanilla yogurt
Preparation
In a mug, add the tea bags and boiling water. Steep for 10 to 15 minutes, until the water is golden. Remove the tea bags and place the tea in the refrigerator to cool.
Place about 1 tablespoon of blueberries into each pop molds and set aside.
In a blender, add the cooled tea, mint leaves, honey, water and yogurt. Blend until frothy. Pour the chamomile mixture into the pop molds and place in the freezer for 6 hours or overnight. The tea and yogurt will separate during the freezing process, but this won't affect the flavor.
To unmold, run the pop briefly under warm water, remove and enjoy.
HOMEMADE ROCKY ROAD ICE CREAM
This comes from the almost-infamous long-since-forgotten-email-list. While I don’t remember who sent this to the list, but whoever sent it in wrote, “I love this ice cream, very creamy and I'd say it tastes better than store bought. Hope you like it as much as we do!!” Time: 45 min; 5 min prep; serves 10 - 12
2 cups 2% low-fat milk
2 cups heavy whipping cream
1 cup sugar
1/2 teaspoon salt
1 teaspoon vanilla extract
1 1/2 cups miniature marshmallows (or if you REALLY like them you can use half a bag like I do!)
2/3 cup sliced almonds
1/2 cup unsweetened cocoa
Mix all ingredients together in cylinder of ice cream maker; freeze according to manufacturers directions.
Allow to set in freezer for 2-4 hours.
KEY LIME PIE POPS
This was on the TODAY website, and starts off, “Turn your favorite summer pie into an easy creamy lime and graham cracker frozen treat.
“Technique tip: You don't need fancy ice pop molds to make these pops. Try using basic tools you already have in your kitchen, such as small paper cups, a loaf pan, large ice cube trays or even empty yogurt containers.
“Swap option: To give these pops a chocolaty twist, swap 16 chocolate wafer cookies for the graham crackers.”
To view this online, click here.
Ingredients
6 graham crackers
1/4 cup (1/2 stick) unsalted butter, melted
4 ounces (1/2 package) cream cheese, at room temperature
1/2 cup sweetened condensed milk
1 teaspoon finely grated lime zest
1/4 cup freshly squeezed lime juice
1 cup heavy cream, very cold
Twelve 3-ounce paper cups
12 wooden craft sticks
Preparation
In the bowl of a food processor, pulse the graham crackers to form fine crumbs. Add the butter and pulse to combine.
In the bowl of an electric mixer, using the whisk attachment, beat the cream cheese on low speed until smooth. With the mixer running, gradually add the sweetened condensed milk, then the lime zest and juice.
Add the cream, then increase the speed until mixture is thick and soft peaks form, 3 to 4 minutes. Divide among the cups (about 5 tablespoons per cup). Top with the graham mixture and lightly press down to flatten.
Transfer the cups to a small, rimmed baking sheet and push a craft stick halfway down into each cup. Freeze until firm, at least 6 hours.
When ready to serve, peel the cups away from the pops.
KIWI MELON POPSICLES
This is from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “I often return home from a sweaty run wanting nothing more than a cold glass of water and a REALLY cold snack, but ice cream probably isn't the right thing to grab post workout. These pretty pops hit the mark with their blend of hydrating honeydew and potassium from the coconut water to help prevent muscle cramps. The kiwi kicks in plenty of vitamin C to help bust up those free radicals that form during intense exercise. There's even a little salt to help replace the electrolytes you lose during those sweat sessions.”
Prep Time: 7 minutes; Yield: 6
Note: You will need six (3-ounce) ice pop molds with sticks.
To view this online, click here.
Frances Largeman-Roth, RDN, is a nutrition expert, writer and best-selling author. Her books include Feed the Belly, The CarbLovers Diet and Eating in Color. Follow her @FrancesLRothRD.
Ingredients
2 kiwis, peeled
8 ounces coconut water
1 cup cubed honeydew melon
1 tablespoon lemon juice
1 teaspoon lemon zest
1/8 teaspoon sea salt
1 teaspoon sugar
Preparation
Add one of the kiwis to the blender; slice the other into 6 thin wheels and set aside.
Add all remaining ingredients to the blender and combine until smooth. Transfer the mixture to a large measuring cup with a spout or other spouted container.
Place 1 kiwi slice into each pop mold so that you can see the kiwi on the side of the mold.
Pour the melon mixture evenly into six pop molds and transfer to the freezer. Freeze for 5-6 hours, or overnight.To unmold, run the pop briefly under warm water, remove and enjoy.
COFFEE POPSICLES WITH CHOCOLATE, PEANUT BUTTER AND BANANA
This also comes from Frances Bargeman-Roth, RD, on the Today website. Frances wrote, “Turn to these ice pops when you need to feel more energized. I love warm weather, but sometimes a day out in the burning sun can leave me feeling less than peppy. That's when I want a cool treat that also gives me a kick of caffeine. These provide just the right amount for an early afternoon boost.”
Prep Time: 5 minutes; Yield: 6
To view this online, click here.
Note: You will need six (3-ounce) ice pop molds with sticks.
Ingredients
6 ounces unsweetened cold brew coffee concentrate (such as Chameleon)
1 banana
1 tablespoon unsweetened cocoa powder
2 teaspoons ground cinnamon
8 ounces coconut milk
2 tablespoons creamy peanut butter
1 tablespoon cacao nibs, optional
1 teaspoon honey, optional
Preparation
Place all ingredients in a blender and combine until smooth.
Pour the coffee mixture evenly into 6 pop molds and transfer to the freezer. Freeze for 6-8 hours, or overnight.
To unmold, run the pop briefly under warm water, remove and enjoy.
Wednesday, July 17, 2019
Salads
There was a time when salads were little more than lettuce-tomatoes-onions-and-dressing (unless it was potato, egg or macaroni salad).
But salads can be so much more, as these six salads show. Check out the Hawaiian Macaroni Salad, the Sweet and Spicy Fruit Salad, or any of the others. Enjoy!
EASY VEGETARIAN COUSCOUS SALAD
This is from Jolinda Hackett, who wrote for The Spruce Eats. For this recipe, she wrote, “Like couscous salads? This one is just about perfect. It's an easy vegetarian and vegan couscous salad recipe with chickpeas and cucumbers in a light lemon Dijon dressing with chopped fresh parsley. Couscous salad is always a good choice to bring to a vegetarian potluck or picnic.”
Jolinda had originally posted this on about.com. Since then, about.com has become DotDash, and its various channels. While many of the recipes came over, this one didn't. Once I find a current link for it, I'll post it.
Ingredients:
2 cups cooked couscous
6 green onions, chopped
2 medium tomatoes, chopped
1 cup cucumber, chopped
1/2 cup chickpeas (garbanzo beans) pre-cooked or canned
1 cup chopped fresh parsley
3/4 cup olive oil
1/2 cup lemon juice
2 cloves garlic, minced
1 tsp Dijon mustard
1 tsp ground coriander
1 tsp salt
dash pepper to taste
Preparation:
Combine the couscous, onions, tomatoes, cucumber chickpeas and parsley in a large bowl. In a separate small bowl, whisk or blend together the remaining ingredients and pour over the couscous, tossing gently to coat.
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
HAWAIIAN MACARONI SALAD
This yummy macaroni salad is from Christin Mahrlig on her very cool site, Spicy Southern Kitchen. If you’ve never heard of her site (or you have, but never checked it out), I suggest you check it out ASAP. Go ahead, I’ll wait…(Tap, tap, tap…).
Anyway, the recipe begins, “Hawaiian Macaroni Salad is so fabulously creamy and simple. This mayonnaise-based pasta salad makes a wonderful side for summer bbqs and picnics.”
Prep Time: 10 mins; Cook Time: 10 mins; Total Time: 20 mins; Servings: 10
To view this online, go to https://spicysouthernkitchen.com/hawaiian-macaroni-salad/.
Ingredients
16 ounces elbow pasta
1/4 cup grated onion
1/4 teaspoon garlic powder
2 tablespoons apple cider vinegar
2 cups mayonnaise
1/2 cup whole milk
1 tablespoon sugar
2 shredded carrots
salt and pepper
Instructions
Bring a large pot of water to a boil and add 1 tablespoons kosher salt. Cook pasta according to package directions.
Place onion in a large bowl. When pasta is done, drain it well and add it to the bowl. Add garlic powder and apple cider vinegar and stir. Let sit 10 minutes.
In a medium bowl, whisk together mayonnaise, milk, and sugar.
Set aside about 1/2 a cup and add the rest to the macaroni along with carrots. Stir to combine. Season to taste with salt and pepper.
Cover and refrigerate both the bowl of macaroni salad and the reserved 1/2 a cup of mayonnaise mixture. Refrigerate for at least 2 hours before serving. Stir in the reserved mayonnaise mixture just before serving.
Recipe Notes
Be sure not to overcook your pasta or it will have a mushy texture.
If you to dress it up some, add diced ham or chopped pineapple.
AMBROSIA SALAD
This comes from Delish, and begins, “There's a reason it's a classic.”
To view this online, click here.
Yields: 6 servings; Prep Time: 10 minutes; Total Time: 15 minutes.
Ingredients
1 1/2 c. Cool Whip
1/2 c. sour cream
3 c. mini marshmallows
1 (15-oz.) can mandarin oranges, drained
1 c. chopped fresh pineapple
1 c. shredded coconut
3/4 c. halved maraschino cherries (stems removed), drained
3/4 c. toasted pecans
Directions
In a large bowl, fold together Cool Whip and sour cream. Add oranges, pineapple, cherries, coconut, pecans, and marshmallows and stir gently.
Cover and refrigerate for at least 1 hour and up to overnight.
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.
But salads can be so much more, as these six salads show. Check out the Hawaiian Macaroni Salad, the Sweet and Spicy Fruit Salad, or any of the others. Enjoy!
EASY VEGETARIAN COUSCOUS SALAD
This is from Jolinda Hackett, who wrote for The Spruce Eats. For this recipe, she wrote, “Like couscous salads? This one is just about perfect. It's an easy vegetarian and vegan couscous salad recipe with chickpeas and cucumbers in a light lemon Dijon dressing with chopped fresh parsley. Couscous salad is always a good choice to bring to a vegetarian potluck or picnic.”
Jolinda had originally posted this on about.com. Since then, about.com has become DotDash, and its various channels. While many of the recipes came over, this one didn't. Once I find a current link for it, I'll post it.
Ingredients:
2 cups cooked couscous
6 green onions, chopped
2 medium tomatoes, chopped
1 cup cucumber, chopped
1/2 cup chickpeas (garbanzo beans) pre-cooked or canned
1 cup chopped fresh parsley
3/4 cup olive oil
1/2 cup lemon juice
2 cloves garlic, minced
1 tsp Dijon mustard
1 tsp ground coriander
1 tsp salt
dash pepper to taste
Preparation:
Combine the couscous, onions, tomatoes, cucumber chickpeas and parsley in a large bowl. In a separate small bowl, whisk or blend together the remaining ingredients and pour over the couscous, tossing gently to coat.
CONFETTI BEAN SALAD
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/43.shtml
Ingredients
16 ounces can mixed cut green & wax beans
1/4 cup onion, chopped
2 tablespoons pimiento, chopped
1/2 cup cider vinegar
Sugar substitute equivalent to 5 teaspoons sugar
1 tablespoon mixed pickling spices
1/4 cup celery, finely chopped
Crisp lettuce leaves
1/4 cup green pepper, chopped
Directions
Drain beans, saving liquid.
Combine this liquid with vinegar in a saucepan.
Add mixed pickling spice, either loose or in a small cheesecloth bag.
Bring to a boil, cover, reduce heat to low, and simmer gently for 10 minutes.
Meanwhile, mix all the vegetables in a bowl.
Remove liquid from heat; add sweetener and stir until dissolved.
Pour over vegetables and remove spice bag or loose spices.
Chill several hours, stirring occasionally.
Drain before serving on crisp lettuce.
Nutritional Information Per Serving: Calories: 28; Protein: 1 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
HAWAIIAN MACARONI SALAD
This yummy macaroni salad is from Christin Mahrlig on her very cool site, Spicy Southern Kitchen. If you’ve never heard of her site (or you have, but never checked it out), I suggest you check it out ASAP. Go ahead, I’ll wait…(Tap, tap, tap…).
Anyway, the recipe begins, “Hawaiian Macaroni Salad is so fabulously creamy and simple. This mayonnaise-based pasta salad makes a wonderful side for summer bbqs and picnics.”
Prep Time: 10 mins; Cook Time: 10 mins; Total Time: 20 mins; Servings: 10
To view this online, go to https://spicysouthernkitchen.com/hawaiian-macaroni-salad/.
Ingredients
16 ounces elbow pasta
1/4 cup grated onion
1/4 teaspoon garlic powder
2 tablespoons apple cider vinegar
2 cups mayonnaise
1/2 cup whole milk
1 tablespoon sugar
2 shredded carrots
salt and pepper
Instructions
Bring a large pot of water to a boil and add 1 tablespoons kosher salt. Cook pasta according to package directions.
Place onion in a large bowl. When pasta is done, drain it well and add it to the bowl. Add garlic powder and apple cider vinegar and stir. Let sit 10 minutes.
In a medium bowl, whisk together mayonnaise, milk, and sugar.
Set aside about 1/2 a cup and add the rest to the macaroni along with carrots. Stir to combine. Season to taste with salt and pepper.
Cover and refrigerate both the bowl of macaroni salad and the reserved 1/2 a cup of mayonnaise mixture. Refrigerate for at least 2 hours before serving. Stir in the reserved mayonnaise mixture just before serving.
Recipe Notes
Be sure not to overcook your pasta or it will have a mushy texture.
If you to dress it up some, add diced ham or chopped pineapple.
AMBROSIA SALAD
This comes from Delish, and begins, “There's a reason it's a classic.”
To view this online, click here.
Yields: 6 servings; Prep Time: 10 minutes; Total Time: 15 minutes.
Ingredients
1 1/2 c. Cool Whip
1/2 c. sour cream
3 c. mini marshmallows
1 (15-oz.) can mandarin oranges, drained
1 c. chopped fresh pineapple
1 c. shredded coconut
3/4 c. halved maraschino cherries (stems removed), drained
3/4 c. toasted pecans
Directions
In a large bowl, fold together Cool Whip and sour cream. Add oranges, pineapple, cherries, coconut, pecans, and marshmallows and stir gently.
Cover and refrigerate for at least 1 hour and up to overnight.
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.
Tuesday, July 16, 2019
Double-Post Tuesday
Besides being Taco Tuesday, it's also Double-Post Tuesday. (But you knew that, right?) Today's offerings include Engine 2 Diet Vegetarian Lasagna and Chocolate Guinness Cake. Enjoy!
MIXED ROASTED MUSHROOMS OVER CREAMY BUTTERNUT PUREE
This comes from the March 2015 issue of Vegetarian Times, page 44. It begins, “Roasted mushrooms and butternut squash need little seasoning to be absolutely delicious. To keep the garlic from burning, be sure it’s in the bottom of the butternut squash cavities.” Serves 4.
To view this online, click here.
Butternut Purée
1 small butternut squash, halved and seeded
1 Tbs. plus 1 tsp. olive oil, divided
2 cloves garlic, minced (2 tsp.)
1/8 tsp. ground nutmeg
Roasted Mushrooms
2 1/4 cups shiitake mushrooms, stemmed and sliced 1/2-inch thick
2 cups halved cremini mushrooms
2 cups king trumpet mushrooms, sliced 1/2-inch thick lengthwise
2 cups oyster mushrooms, torn into same-size pieces
3 Tbs. olive oil
2 tsp. chopped fresh sage
To make Butternut Purée:Preheat oven to 450°F. Place squash halves on baking sheet cut side up. Brush with 1 tsp. oil, and place 1 tsp. minced garlic in cavity of each half. Roast 25 to 30 minutes, or until squash is soft when pressed.
Scoop squash out of skin into bowl, and mash with fork. Mash in remaining 1 Tbs. oil and nutmeg, and season with salt and pepper, if desired. Keep warm.
To make Roasted Mushrooms: Position one oven rack in top one-third of oven; position second rack in bottom third of oven. Coat two baking sheets with cooking spray.
Place shiitake and cremini mushrooms on one baking sheet; place trumpet and oyster mushrooms on second baking sheet. Drizzle each baking sheet with 1 1/2 Tbs. oil, and toss to coat mushrooms.
Roast mushrooms 15 minutes. Sprinkle each batch of mushrooms with 1 tsp. sage, and switch baking sheets from top to bottom. Continue roasting 5 minutes more, then remove baking sheet with shiitake and cremini mushrooms from oven. Roast trumpet and oyster mushrooms 5 minutes more.
To serve: divide Butternut Purée among four serving plates, and top with Roasted Mushrooms.
nutritional information Per Serving (1/2 cup puree and 1/2 cup mushrooms): Calories: 210; Protein: 5 g; Total Fat: 16 g; Saturated Fat: 2 g; Carbohydrates: 17 g; Cholesterol: 0 mg; Sodium: 22 mg; Fiber: 5 g; Sugar: 4 g; Vegan; Gluten-Free
nutritional information Per 3/4-cup serving: Calories: 174; Protein: 4 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 62 mg; Fiber: 7 g; Sugar: 17 g; Gluten-Free
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
ROOT VEGETABLE MEDLEY WITH BRUSSELS SPROUTS
This also comes from the March 2015 issue of Vegetarian Times, page 46, and begins, “Hearty vegetables are roasted, and then coated in a sweet and spicy glaze.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 small or 1 large parsnip, cut into 1-inch pieces (12 oz.)
3 medium carrots, cut into 1-inch pieces (8 oz.)
3 tsp. olive oil
1 1/2 cups Brussels sprouts, trimmed and halved (8 oz.)
2 Tbs. honey
1 Tbs. balsamic vinegar
2 cloves garlic, minced (2 tsp.)
1/2 tsp. red pepper flakes, optional
Preheat oven to 450°F, and position oven rack in center. Coat two large baking sheets with cooking spray.
Toss parsnips and carrots with 2 tsp. oil, and arrange on one prepared baking sheet. Toss Brussels sprouts with remaining 1 tsp. oil, and arrange on second baking sheet. Roast 10 to 12 minutes, stirring vegetables once or twice, then remove Brussels sprouts from oven. Roast parsnips and carrots 8 to 10 minutes more.
Meanwhile, whisk together honey, vinegar, garlic, and red pepper flakes (if using) in small bowl.
Transfer roasted vegetables to serving dish, toss with honey mixture, and season with salt and pepper, if desired.
nutritional information Per 3/4-cup serving: Calories: 174; Protein: 4 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 62 mg; Fiber: 7 g; Sugar: 17 g; Gluten-Free
STIR-FRIED SPICY ASPARAGUS
This comes from David Tanis in The New York Times cooking e-newsletter. David wrote, “Holding out for regional produce may seem absurdly romantic, or a little stubborn, but there’s no denying the thrill when, after months of apples, potatoes and sturdy greens, suddenly asparagus appears in full force at the market. Finally, spring has arrived.” Time: About 15 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
1 1/2 pounds pencil-thin asparagus (or substitute small or medium asparagus, split lengthwise)
1 tablespoon vegetable oil
Salt and pepper
3 garlic cloves, minced
1 tablespoon grated ginger
1 serrano or other fresh hot chile, finely chopped
A large handful of basil, mint and cilantro leaves
Preparation
Snap off and discard the tough bottoms of each asparagus spear. Cut the asparagus into 2-inch lengths.
In a wok or cast-iron skillet, heat the oil until nearly smoking. Add the asparagus, season generously with salt and pepper and stir well, making sure the asparagus is coated and glistening with oil. Continue to stir-fry over high heat for about 1 minute, until the asparagus looks bright green and barely cooked. Add the garlic, ginger and chile and stir-fry for 30 seconds more.
Transfer to a serving platter and scatter leaves on top. Serve immediately.
ENGINE 2 DIET VEGETARIAN LASAGNA
This was on a long-forgotten email list. But it comes originally from a cookbook titled The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds. Personally, I'm considering picking up a copy for myself. Check it out!
Ingredients:
1 onion, chopped
1 small head of garlic, all cloves chopped or pressed
8 ounces mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained
1 package Silken Lite tofu
1/2 teaspoon cayenne pepper
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
2 jars pasta sauce
2 boxes whole grain lasagna noodles
16 ounces frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 roma tomatoes, sliced thin
1 cup raw cashews, ground
Preparation:
Pre-heat oven to 400 degrees. Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid. Remove them to a large bowl with a slotted spoon. Reserve the mushroom liquid in the pan. Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl. Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.
Drain the silken tofu11 by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl. Add spices to the vegetable bowl and combine.
To Assemble:
Cover the bottom of a 9-by-13-inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce. Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes.
Cover with foil and bake in the oven for 45 minutes. Remove the foil, sprinkle with the cashews, and return to the oven for 15 minutes. Let sit for 15 minutes before serving.
Makes 10 - 12 servings of sweet potato lasagna.
CHOCOLATE GUINNESS CAKE
This comes from Nigella Lawson in The New York Times' cooking newsletter. Nigella writes, “For me, a chocolate cake is the basic unit of celebration. The chocolate Guinness cake here is simple but deeply pleasurable, and has earned its place as a stand-alone treat.” Time: 1 hour 15 minutes; one 9-inch cake or 12 servings
To view this online, click here.
Ingredients
For the Cake:
Butter for pan
1 cup Guinness stout
10 tablespoons (1 stick plus 2 tablespoons) unsalted butter
3/4 cup unsweetened cocoa
2 cups superfine sugar
3/4 cup sour cream
2 large eggs
1 tablespoon vanilla extract
2 cups all-purpose flour
2 1/2 teaspoons baking soda
For the Topping:
1 1/4 cups confectioners' sugar
8 ounces cream cheese at room temperature
1/2 cup heavy cream
Preparation:
For the cake: heat oven to 350 degrees. Butter a 9-inch springform pan and line with parchment paper. In a large saucepan, combine Guinness and butter. Place over medium-low heat until butter melts, then remove from heat. Add cocoa and superfine sugar, and whisk to blend.
In a small bowl, combine sour cream, eggs and vanilla; mix well. Add to Guinness mixture. Add flour and baking soda, and whisk again until smooth. Pour into buttered pan, and bake until risen and firm, 45 minutes to one hour. Place pan on a wire rack and cool completely in pan.
For the topping: Using a food processor or by hand, mix confectioners' sugar to break up lumps. Add cream cheese and blend until smooth. Add heavy cream, and mix until smooth and spreadable.
Remove cake from pan and place on a platter or cake stand. Ice top of cake only, so that it resembles a frothy pint of Guinness.
MIXED ROASTED MUSHROOMS OVER CREAMY BUTTERNUT PUREE
This comes from the March 2015 issue of Vegetarian Times, page 44. It begins, “Roasted mushrooms and butternut squash need little seasoning to be absolutely delicious. To keep the garlic from burning, be sure it’s in the bottom of the butternut squash cavities.” Serves 4.
To view this online, click here.
Butternut Purée
1 small butternut squash, halved and seeded
1 Tbs. plus 1 tsp. olive oil, divided
2 cloves garlic, minced (2 tsp.)
1/8 tsp. ground nutmeg
Roasted Mushrooms
2 1/4 cups shiitake mushrooms, stemmed and sliced 1/2-inch thick
2 cups halved cremini mushrooms
2 cups king trumpet mushrooms, sliced 1/2-inch thick lengthwise
2 cups oyster mushrooms, torn into same-size pieces
3 Tbs. olive oil
2 tsp. chopped fresh sage
To make Butternut Purée:Preheat oven to 450°F. Place squash halves on baking sheet cut side up. Brush with 1 tsp. oil, and place 1 tsp. minced garlic in cavity of each half. Roast 25 to 30 minutes, or until squash is soft when pressed.
Scoop squash out of skin into bowl, and mash with fork. Mash in remaining 1 Tbs. oil and nutmeg, and season with salt and pepper, if desired. Keep warm.
To make Roasted Mushrooms: Position one oven rack in top one-third of oven; position second rack in bottom third of oven. Coat two baking sheets with cooking spray.
Place shiitake and cremini mushrooms on one baking sheet; place trumpet and oyster mushrooms on second baking sheet. Drizzle each baking sheet with 1 1/2 Tbs. oil, and toss to coat mushrooms.
Roast mushrooms 15 minutes. Sprinkle each batch of mushrooms with 1 tsp. sage, and switch baking sheets from top to bottom. Continue roasting 5 minutes more, then remove baking sheet with shiitake and cremini mushrooms from oven. Roast trumpet and oyster mushrooms 5 minutes more.
To serve: divide Butternut Purée among four serving plates, and top with Roasted Mushrooms.
nutritional information Per Serving (1/2 cup puree and 1/2 cup mushrooms): Calories: 210; Protein: 5 g; Total Fat: 16 g; Saturated Fat: 2 g; Carbohydrates: 17 g; Cholesterol: 0 mg; Sodium: 22 mg; Fiber: 5 g; Sugar: 4 g; Vegan; Gluten-Free
nutritional information Per 3/4-cup serving: Calories: 174; Protein: 4 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 62 mg; Fiber: 7 g; Sugar: 17 g; Gluten-Free
HERBED CARROT SOUP
From the December 2005 issue of Runner's World; reprinted from HerbWise: Growing, Cooking, WellBeing, by Bruce Burnett
2 pounds of carrots, chopped
1 large onion, diced
6 sprigs of fresh parsley, 3 sprigs of fresh thyme or 1 teaspoon of dried thyme, and 6 six black peppercorns, bundled together so that they can be easily removed after cooking
2 cloves garlic, crushed
4 Tbs of butter
6 C of vegetable stock
Freshly grated mace or nutmeg
Salt & pepper to taste
Lightly sauté the onion & garlic in the butter. Add the stock & carrots & simmer for about 15 minutes. Add the bundle of herbs & continue to simmer for another 20 minutes. Remove the herbs, allow the soup to cool, & put it through the blender in batches. Reheat the soup over low heat while adding the mace or nutmeg & salt & pepper to taste. Serve with some fresh, homemade bread & garnish with some fresh parsley & a little chopped fresh thyme.
Note: The original recipe called for vegetable or chicken stock.
ROOT VEGETABLE MEDLEY WITH BRUSSELS SPROUTS
This also comes from the March 2015 issue of Vegetarian Times, page 46, and begins, “Hearty vegetables are roasted, and then coated in a sweet and spicy glaze.” Serves 4 in 30 minutes or less.
To view this online, click here.
2 small or 1 large parsnip, cut into 1-inch pieces (12 oz.)
3 medium carrots, cut into 1-inch pieces (8 oz.)
3 tsp. olive oil
1 1/2 cups Brussels sprouts, trimmed and halved (8 oz.)
2 Tbs. honey
1 Tbs. balsamic vinegar
2 cloves garlic, minced (2 tsp.)
1/2 tsp. red pepper flakes, optional
Preheat oven to 450°F, and position oven rack in center. Coat two large baking sheets with cooking spray.
Toss parsnips and carrots with 2 tsp. oil, and arrange on one prepared baking sheet. Toss Brussels sprouts with remaining 1 tsp. oil, and arrange on second baking sheet. Roast 10 to 12 minutes, stirring vegetables once or twice, then remove Brussels sprouts from oven. Roast parsnips and carrots 8 to 10 minutes more.
Meanwhile, whisk together honey, vinegar, garlic, and red pepper flakes (if using) in small bowl.
Transfer roasted vegetables to serving dish, toss with honey mixture, and season with salt and pepper, if desired.
nutritional information Per 3/4-cup serving: Calories: 174; Protein: 4 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 33 g; Cholesterol: 0 mg; Sodium: 62 mg; Fiber: 7 g; Sugar: 17 g; Gluten-Free
STIR-FRIED SPICY ASPARAGUS
This comes from David Tanis in The New York Times cooking e-newsletter. David wrote, “Holding out for regional produce may seem absurdly romantic, or a little stubborn, but there’s no denying the thrill when, after months of apples, potatoes and sturdy greens, suddenly asparagus appears in full force at the market. Finally, spring has arrived.” Time: About 15 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
1 1/2 pounds pencil-thin asparagus (or substitute small or medium asparagus, split lengthwise)
1 tablespoon vegetable oil
Salt and pepper
3 garlic cloves, minced
1 tablespoon grated ginger
1 serrano or other fresh hot chile, finely chopped
A large handful of basil, mint and cilantro leaves
Preparation
Snap off and discard the tough bottoms of each asparagus spear. Cut the asparagus into 2-inch lengths.
In a wok or cast-iron skillet, heat the oil until nearly smoking. Add the asparagus, season generously with salt and pepper and stir well, making sure the asparagus is coated and glistening with oil. Continue to stir-fry over high heat for about 1 minute, until the asparagus looks bright green and barely cooked. Add the garlic, ginger and chile and stir-fry for 30 seconds more.
Transfer to a serving platter and scatter leaves on top. Serve immediately.
ENGINE 2 DIET VEGETARIAN LASAGNA
This was on a long-forgotten email list. But it comes originally from a cookbook titled The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds. Personally, I'm considering picking up a copy for myself. Check it out!
Ingredients:
1 onion, chopped
1 small head of garlic, all cloves chopped or pressed
8 ounces mushrooms, sliced
1 head broccoli, chopped
2 carrots, chopped
2 red bell peppers, seeded and chopped
1 can corn, rinsed and drained
1 package Silken Lite tofu
1/2 teaspoon cayenne pepper
1 teaspoon oregano
1 teaspoon basil
1 teaspoon rosemary
2 jars pasta sauce
2 boxes whole grain lasagna noodles
16 ounces frozen spinach, thawed and drained
2 sweet potatoes, cooked and mashed
6 roma tomatoes, sliced thin
1 cup raw cashews, ground
Preparation:
Pre-heat oven to 400 degrees. Sauté the onion and garlic on high heat for 3 minutes in a wok or nonstick pan. Add the mushrooms and cook until the onions are limp and the mushrooms give up their liquid. Remove them to a large bowl with a slotted spoon. Reserve the mushroom liquid in the pan. Sauté the broccoli and carrots for 5 minutes and add to the mushroom bowl. Sauté the peppers and corn until just beginning to soften. Add them to the vegetable bowl.
Drain the silken tofu11 by wrapping in paper towels. Break it up directly in the towel and mix into the vegetable bowl. Add spices to the vegetable bowl and combine.
To Assemble:
Cover the bottom of a 9-by-13-inch casserole with a layer of sauce. Add a layer of noodles. Cover the noodles with sauce. This way the noodles cook in the oven, saving time and energy. Spread the vegetable mixture over the sauced noodles. Cover with a layer of noodles and another dressing of sauce. Add the spinach to the second layer of sauced noodles. Cover the spinach with the mashed sweet potatoes. Add another layer of sauce, the final layer of noodles, and a last topping of sauce. Cover the lasagna with thinly sliced roma tomatoes.
Cover with foil and bake in the oven for 45 minutes. Remove the foil, sprinkle with the cashews, and return to the oven for 15 minutes. Let sit for 15 minutes before serving.
Makes 10 - 12 servings of sweet potato lasagna.
CHOCOLATE GUINNESS CAKE
This comes from Nigella Lawson in The New York Times' cooking newsletter. Nigella writes, “For me, a chocolate cake is the basic unit of celebration. The chocolate Guinness cake here is simple but deeply pleasurable, and has earned its place as a stand-alone treat.” Time: 1 hour 15 minutes; one 9-inch cake or 12 servings
To view this online, click here.
Ingredients
For the Cake:
Butter for pan
1 cup Guinness stout
10 tablespoons (1 stick plus 2 tablespoons) unsalted butter
3/4 cup unsweetened cocoa
2 cups superfine sugar
3/4 cup sour cream
2 large eggs
1 tablespoon vanilla extract
2 cups all-purpose flour
2 1/2 teaspoons baking soda
For the Topping:
1 1/4 cups confectioners' sugar
8 ounces cream cheese at room temperature
1/2 cup heavy cream
Preparation:
For the cake: heat oven to 350 degrees. Butter a 9-inch springform pan and line with parchment paper. In a large saucepan, combine Guinness and butter. Place over medium-low heat until butter melts, then remove from heat. Add cocoa and superfine sugar, and whisk to blend.
In a small bowl, combine sour cream, eggs and vanilla; mix well. Add to Guinness mixture. Add flour and baking soda, and whisk again until smooth. Pour into buttered pan, and bake until risen and firm, 45 minutes to one hour. Place pan on a wire rack and cool completely in pan.
For the topping: Using a food processor or by hand, mix confectioners' sugar to break up lumps. Add cream cheese and blend until smooth. Add heavy cream, and mix until smooth and spreadable.
Remove cake from pan and place on a platter or cake stand. Ice top of cake only, so that it resembles a frothy pint of Guinness.
Taco Tuesday
If you've followed this blog, you know the routine: If it's Tuesday (and it is), it's time for another Taco Tuesday. (Yay!) Today's yummy taco offerings include American BBQ Tacos and Veggie Tacos with Avocado Tomatillo Salsa. Enjoy!
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
AMERICAN BBQ TACOS
This is from Vegetarian Times, and begins, “For authentic Southern flavor, top these tacos with prepared coleslaw instead of shredded lettuce.” Yield: Serves 4.
To view this online, click here.
Ingredients:
BBQ Sauce
1 1/2 Tbs. ketchup
1 Tbs. vegetarian Worcestershire sauce
1/2 tsp. honey
1/8 tsp. hot sauce, or more to taste
Tacos
1 1/2 Tbs. vegetable oil
1 cup sliced button mushrooms
1/2 cup diced green bell pepper
1/2 cup shredded carrots
1 cup soy crumbles, such as Lightlife Gimme Lean
4 6-inch corn or flour tortillas, warmed
2 Tbs. chopped red onion
1/3 cup grape tomatoes, halved
1/2 cup shredded Romaine lettuce
1/2 cup shredded cheddar cheese
1 Tbs. pickle relish, optional
Instructions:
To make BBQ Sauce: Combine all ingredients in bowl.
To make Tacos: Heat oil in nonstick skillet over medium heat. Add mushrooms, bell pepper, and carrots, and cook 3 minutes, or until vegetables are softened, stirring halfway through. Add soy crumbles and 2 Tbs. BBQ Sauce. Cook 8 minutes, or until soy crumbles are browned.
Fill tortillas with soy crumble mixture. Top with red onion, tomatoes, lettuce, cheese, and relish, if desired. Serve with BBQ Sauce.
Nutrition Information: Calories: 178; Protein: 12 g; Total Fat: 10 g; Saturated Fat: 3.5 g; Carbohydrates: 10 g; Cholesterol: 15 mg; Sodium: 409 mg; Fiber: 3 g; Sugar: 4 g
LIME CILANTRO PORTOBELLO TACOS
I first found this at Nosh On.It, along with several other vegetarian taco recipes (you can check out all nine here). This one is from Sarah Yates Mora, who has a cool blog called A House in the Hills, where she posted this recipe.
Sarah started off this recipe by writing, “I don’t want to come across all braggy braggerson, but i made those tortillas. with my BARE HANDS! ok, my bare hands and a tortilla press.” She continued on by writing that “making tortillas is mind blowingly simple. like, really really really simple. i had NO IDEA.” (I love her enthusiasm!)
Anywho, the link to this recipe on her blog is https://ahouseinthehills.com/2013/7/10/lime-cilantro-portobello-tacos/. I seriously suggest checking it out!
Ingredients
2 large portobello mushrooms
3/4 cup shredded purple cabbage
1 avocado
1 bunch cilantro
1 jalapeno pepper, thinly sliced and de-seeded (unless you want some extra kick in which case leave the seeds be!)
1/3 cup fresh squeezed lime juice
1/3 cup extra virgin olive oil
1/2 teaspoon sea salt
3/4 cup masa
grapeseed oil
Directions
Rinse and thoroughly clean two large portobello mushrooms.
Prepare mushroom marinade by combining olive oil, fresh squeezed lime juice, 1 tablespoon finely chopped cilantro and 1/2 teaspoon of sea salt.
You’ll want to marinate the mushrooms for as long as possible, preferably 8 or more hours. I started mine in the early evening and made them for an early lunch the next day. To marinate, place mushrooms and marinade in a large plastic ziplock, give them a few shakes and refrigerate.
When mushrooms are marinated you’ll grill them (I used a grill pan) over medium heat until cooked through (a couple of minutes on each side)
To make tortillas:
Combine 3/4 cup masa with 1/2 cup of hot water and knead with hands. Add more water if needed, or add more masa if mixture seems too wet. You’re looking to achieve the consistency of brand new play-doh. You’ll know you’re spot on when you’re able to pull a full tortilla out of the press. I played around for a bit to get it just right, but it only took fussing with the mixture a little bit at a time to get there!
Lightly coat a cast iron pan in grapeseed oil and heat on medium low.
Cover the top and bottom of the tortilla press* with large ziplock bags or saran wrap. Roll a ball of masa dough about 1 1/2″ big in the palm of your hands in place in the center of the press.
Gently use the top press to flatten the tortilla, then peel away and add to the pan.
Cook for 30 seconds or so on each side.
Continue with the rest of the dough (this amount of masa makes roughly 7 tortillas) until all are dough is used. Keep cooked tortillas warm by wrapping in a damp tea towel and placing in a dutch oven over LOW heat.
* if you do not have a tortilla press, use your hand or a rolling pin to flatten tortillas!
To make tacos:
Assemble tacos by laying tortillas with slices of the grilled portobellos, slices of avocado, cilantro, cabbage and jalapeno. Squeeze with lime juice. Serve hot and enjoy!
AVOCADO TACOS
This comes from Jeff Gordinier in The New York Times cooking e-newsletter. The recipe begins, “Most top chefs will tell you the same thing: When they finally escape from the elaborate labors they oversee in the kitchen, they crave late-night street food that’s poetically simple and satisfying: hot dogs, fried rice, a bowl of noodles. For Enrique Olvera, the chef at Cosme in New York and Pujol in Mexico City, that hand-to-mouth haiku can be found in avocado tacos, which he scarfs down around the clock. They serve as both ‘a comfort,’ he said, and ‘a cultural expression.’ In its most basic form, an avocado taco is like a two-bite couplet in praise of Mexican ingredients: a chewy corn tortilla enclosing creamy slices of the-butter-that-grows-on-trees. Spare additions elevate that avocado: a pinch of salt, a spray of lime juice, a sprinkle of chopped onions and cilantro. But the chef takes elevation one step further with a salsa made of pasilla chiles and tomatillos.”
Yield: 12 tacos; Time: 45 minutes.
This recipe was featured in “Scouting the Scene” and can be viewed online here.
Ingredients
4 pasilla chiles
1/2 teaspoon coarse sea salt
2 garlic cloves
10 tomatillos, boiled in salted water for 15 minutes or until soft
3 avocados, sliced thin
12 corn tortillas
3/4 cup white onion, finely diced
1/2 cup chopped cilantro
Preparation
Make the salsa: Snap the stems off the chiles and remove the seeds. Using tongs, carefully hold the chiles over a medium flame to char on all sides. Transfer chiles to a food processor, add the salt and process into a powder. Add the garlic and tomatillos and purée until smooth. (This makes 1 pint salsa, more than needed; refrigerate the rest in an airtight container for up to 2 weeks.)
To serve, place 3 or 4 slices of avocado on each tortilla and top with salsa, onion and cilantro.
TEMPEH TACOS
I originally saw this on Oh My Veggies on the Vegetarian Tacos part of the site. You can read more at http://ohmyveggies.com/recipe-tempeh-tacos-from-betty-goes-vegan/.
This recipe begins, “Spicy tacos made with crumbled tempeh from Betty Goes Vegan by Anne & Dan Shannon.”
Prep Time: 15 minutes; Cook Time: 10 minutes; Total Time: 25 minutes; Yield: 6-8 tacos
Ingredients
1 (8-ounce) package tempeh
2 cloves garlic, minced
1 c. Mexican-spiced diced tomatoes (I used the tomatoes with green chilies)
1 fresh jalapeño, diced
2 – 4 tsp. chili powder (2 was plenty for us!)
3 tsp. cumin
2 tsp. lime juice
2 tsp. garlic powder
1 tsp. onion powder
2 tsp. dried oregano
1 tsp. minced chipotle pepper
1/4 c. Bragg's liquid aminos (coconut aminos or low sodium soy sauce work too)
1/2 red onion, diced
1/2 green bell pepper, diced
2 tbsp. water
salt + pepper to taste
olive oil mister or cooking spray
dash of liquid smoke (I omitted this)
6-8 hard taco shells
vegan cheese, guacamole, salsa, hot sauce, cilantro, black olives, and lime wedges for serving
Instructions
Crumble your tempeh into a large mixing bowl. Then, using a large spoon, mix in the garlic, tomatoes, jalapeño, chili powder, cumin, lime juice, garlic powder, onion powder, oregano, chipotle pepper, and Bragg's. Once your tempeh is completely mixed into the spices, mix in the onion and pepper. Then drizzle the water 1 tablespoon at a time into your mix while stirring your ingredients continuously. Taste a little bit of your tempeh and add salt and pepper to taste.
Spray your favorite cast-iron skillet or frying pan with a heavy coating of olive oil cooking spray, and then heat over medium heat. Once the oil is hot, toss in the tempeh mixture and liquid smoke. Flip your tempeh-vegetable mixture a few times so that it browns evenly. You'll know it's ready when your vegetables are tender and your tempeh has crispy edges. It should take about 10 minutes.
While your tempeh is cooking, heat your taco shells slightly in the oven following the directions on the package.
Once your taco shells are warm, fill them with the tempeh and vegetable mixture. Top with vegan cheese and set aside so it can melt slightly.
Serve with guacamole, salsa, hot sauce, cilantro, black olives, lime wedges and anything else you like on your tacos!
VEGGIE TACOS WITH AVOCADO TOMATILLO SALSA
This is from Love and Lemons and can be viewed online at https://www.loveandlemons.com/vegetable-tacos-avocado-tomatillo-salsa/.
Prep time: 10 mins; Cook time: 30 mins; Total time: 40 mins; Serves: 2 – 3.
Ingredients
1 small Japanese eggplant, chopped into 1-inch pieces
1 cup chopped summer squash (yellow, pattypan, or zucchini)
1 red bell pepper, deseeded and sliced into 1-inch pieces
1 cup cherry tomatoes, sliced
drizzle of extra-virgin olive oil
6 corn or flour tortillas
1 cup cooked black beans, drained and rinsed
1/2 avocado, diced
handful of cilantro
1 serrano pepper, sliced (optional)
crumbled cotija cheese (optional)
sea salt and freshly ground black pepper
Avocado Tomatillo Sauce:
1/3 cup store-bought or homemade tomatillo salsa
1/4 cup pepitas
1/2 avocado
handful of spinach
2 tbsp olive oil
squeezes of lime, to taste
sea salt and freshly ground black pepper
Instructions
Preheat the oven to 400° F and line a baking sheet with parchment paper. Place the chopped eggplant, squash, red pepper and tomatoes onto the baking sheet. Drizzle with olive oil and pinches of salt and pepper and roast until golden brown around the edges 25-30 minutes.
Meanwhile, make your sauce. In a food processor, blend together the tomatillo salsa, pepitas, avocado, spinach, olive oil, lime juice and pinches of salt and pepper, to taste. Chill until ready to use.
Assemble the tacos with the black beans, roasted vegetables, diced avocado, cilantro, serrano, cotija (if using), and a generous scoop of the avocado tomatillo sauce. Serve with extra sauce on the side.
Store extra sauce in the fridge for 2 to 3 days.
Notes
Vegan: skip the cotija cheese
Gluten free: use corn tortillas
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
AMERICAN BBQ TACOS
This is from Vegetarian Times, and begins, “For authentic Southern flavor, top these tacos with prepared coleslaw instead of shredded lettuce.” Yield: Serves 4.
To view this online, click here.
Ingredients:
BBQ Sauce
1 1/2 Tbs. ketchup
1 Tbs. vegetarian Worcestershire sauce
1/2 tsp. honey
1/8 tsp. hot sauce, or more to taste
Tacos
1 1/2 Tbs. vegetable oil
1 cup sliced button mushrooms
1/2 cup diced green bell pepper
1/2 cup shredded carrots
1 cup soy crumbles, such as Lightlife Gimme Lean
4 6-inch corn or flour tortillas, warmed
2 Tbs. chopped red onion
1/3 cup grape tomatoes, halved
1/2 cup shredded Romaine lettuce
1/2 cup shredded cheddar cheese
1 Tbs. pickle relish, optional
Instructions:
To make BBQ Sauce: Combine all ingredients in bowl.
To make Tacos: Heat oil in nonstick skillet over medium heat. Add mushrooms, bell pepper, and carrots, and cook 3 minutes, or until vegetables are softened, stirring halfway through. Add soy crumbles and 2 Tbs. BBQ Sauce. Cook 8 minutes, or until soy crumbles are browned.
Fill tortillas with soy crumble mixture. Top with red onion, tomatoes, lettuce, cheese, and relish, if desired. Serve with BBQ Sauce.
Nutrition Information: Calories: 178; Protein: 12 g; Total Fat: 10 g; Saturated Fat: 3.5 g; Carbohydrates: 10 g; Cholesterol: 15 mg; Sodium: 409 mg; Fiber: 3 g; Sugar: 4 g
LIME CILANTRO PORTOBELLO TACOS
I first found this at Nosh On.It, along with several other vegetarian taco recipes (you can check out all nine here). This one is from Sarah Yates Mora, who has a cool blog called A House in the Hills, where she posted this recipe.
Sarah started off this recipe by writing, “I don’t want to come across all braggy braggerson, but i made those tortillas. with my BARE HANDS! ok, my bare hands and a tortilla press.” She continued on by writing that “making tortillas is mind blowingly simple. like, really really really simple. i had NO IDEA.” (I love her enthusiasm!)
Anywho, the link to this recipe on her blog is https://ahouseinthehills.com/2013/7/10/lime-cilantro-portobello-tacos/. I seriously suggest checking it out!
Ingredients
2 large portobello mushrooms
3/4 cup shredded purple cabbage
1 avocado
1 bunch cilantro
1 jalapeno pepper, thinly sliced and de-seeded (unless you want some extra kick in which case leave the seeds be!)
1/3 cup fresh squeezed lime juice
1/3 cup extra virgin olive oil
1/2 teaspoon sea salt
3/4 cup masa
grapeseed oil
Directions
Rinse and thoroughly clean two large portobello mushrooms.
Prepare mushroom marinade by combining olive oil, fresh squeezed lime juice, 1 tablespoon finely chopped cilantro and 1/2 teaspoon of sea salt.
You’ll want to marinate the mushrooms for as long as possible, preferably 8 or more hours. I started mine in the early evening and made them for an early lunch the next day. To marinate, place mushrooms and marinade in a large plastic ziplock, give them a few shakes and refrigerate.
When mushrooms are marinated you’ll grill them (I used a grill pan) over medium heat until cooked through (a couple of minutes on each side)
To make tortillas:
Combine 3/4 cup masa with 1/2 cup of hot water and knead with hands. Add more water if needed, or add more masa if mixture seems too wet. You’re looking to achieve the consistency of brand new play-doh. You’ll know you’re spot on when you’re able to pull a full tortilla out of the press. I played around for a bit to get it just right, but it only took fussing with the mixture a little bit at a time to get there!
Lightly coat a cast iron pan in grapeseed oil and heat on medium low.
Cover the top and bottom of the tortilla press* with large ziplock bags or saran wrap. Roll a ball of masa dough about 1 1/2″ big in the palm of your hands in place in the center of the press.
Gently use the top press to flatten the tortilla, then peel away and add to the pan.
Cook for 30 seconds or so on each side.
Continue with the rest of the dough (this amount of masa makes roughly 7 tortillas) until all are dough is used. Keep cooked tortillas warm by wrapping in a damp tea towel and placing in a dutch oven over LOW heat.
* if you do not have a tortilla press, use your hand or a rolling pin to flatten tortillas!
To make tacos:
Assemble tacos by laying tortillas with slices of the grilled portobellos, slices of avocado, cilantro, cabbage and jalapeno. Squeeze with lime juice. Serve hot and enjoy!
AVOCADO TACOS
This comes from Jeff Gordinier in The New York Times cooking e-newsletter. The recipe begins, “Most top chefs will tell you the same thing: When they finally escape from the elaborate labors they oversee in the kitchen, they crave late-night street food that’s poetically simple and satisfying: hot dogs, fried rice, a bowl of noodles. For Enrique Olvera, the chef at Cosme in New York and Pujol in Mexico City, that hand-to-mouth haiku can be found in avocado tacos, which he scarfs down around the clock. They serve as both ‘a comfort,’ he said, and ‘a cultural expression.’ In its most basic form, an avocado taco is like a two-bite couplet in praise of Mexican ingredients: a chewy corn tortilla enclosing creamy slices of the-butter-that-grows-on-trees. Spare additions elevate that avocado: a pinch of salt, a spray of lime juice, a sprinkle of chopped onions and cilantro. But the chef takes elevation one step further with a salsa made of pasilla chiles and tomatillos.”
Yield: 12 tacos; Time: 45 minutes.
This recipe was featured in “Scouting the Scene” and can be viewed online here.
Ingredients
4 pasilla chiles
1/2 teaspoon coarse sea salt
2 garlic cloves
10 tomatillos, boiled in salted water for 15 minutes or until soft
3 avocados, sliced thin
12 corn tortillas
3/4 cup white onion, finely diced
1/2 cup chopped cilantro
Preparation
Make the salsa: Snap the stems off the chiles and remove the seeds. Using tongs, carefully hold the chiles over a medium flame to char on all sides. Transfer chiles to a food processor, add the salt and process into a powder. Add the garlic and tomatillos and purée until smooth. (This makes 1 pint salsa, more than needed; refrigerate the rest in an airtight container for up to 2 weeks.)
To serve, place 3 or 4 slices of avocado on each tortilla and top with salsa, onion and cilantro.
TEMPEH TACOS
I originally saw this on Oh My Veggies on the Vegetarian Tacos part of the site. You can read more at http://ohmyveggies.com/recipe-tempeh-tacos-from-betty-goes-vegan/.
This recipe begins, “Spicy tacos made with crumbled tempeh from Betty Goes Vegan by Anne & Dan Shannon.”
Prep Time: 15 minutes; Cook Time: 10 minutes; Total Time: 25 minutes; Yield: 6-8 tacos
Ingredients
1 (8-ounce) package tempeh
2 cloves garlic, minced
1 c. Mexican-spiced diced tomatoes (I used the tomatoes with green chilies)
1 fresh jalapeño, diced
2 – 4 tsp. chili powder (2 was plenty for us!)
3 tsp. cumin
2 tsp. lime juice
2 tsp. garlic powder
1 tsp. onion powder
2 tsp. dried oregano
1 tsp. minced chipotle pepper
1/4 c. Bragg's liquid aminos (coconut aminos or low sodium soy sauce work too)
1/2 red onion, diced
1/2 green bell pepper, diced
2 tbsp. water
salt + pepper to taste
olive oil mister or cooking spray
dash of liquid smoke (I omitted this)
6-8 hard taco shells
vegan cheese, guacamole, salsa, hot sauce, cilantro, black olives, and lime wedges for serving
Instructions
Crumble your tempeh into a large mixing bowl. Then, using a large spoon, mix in the garlic, tomatoes, jalapeño, chili powder, cumin, lime juice, garlic powder, onion powder, oregano, chipotle pepper, and Bragg's. Once your tempeh is completely mixed into the spices, mix in the onion and pepper. Then drizzle the water 1 tablespoon at a time into your mix while stirring your ingredients continuously. Taste a little bit of your tempeh and add salt and pepper to taste.
Spray your favorite cast-iron skillet or frying pan with a heavy coating of olive oil cooking spray, and then heat over medium heat. Once the oil is hot, toss in the tempeh mixture and liquid smoke. Flip your tempeh-vegetable mixture a few times so that it browns evenly. You'll know it's ready when your vegetables are tender and your tempeh has crispy edges. It should take about 10 minutes.
While your tempeh is cooking, heat your taco shells slightly in the oven following the directions on the package.
Once your taco shells are warm, fill them with the tempeh and vegetable mixture. Top with vegan cheese and set aside so it can melt slightly.
Serve with guacamole, salsa, hot sauce, cilantro, black olives, lime wedges and anything else you like on your tacos!
VEGGIE TACOS WITH AVOCADO TOMATILLO SALSA
This is from Love and Lemons and can be viewed online at https://www.loveandlemons.com/vegetable-tacos-avocado-tomatillo-salsa/.
Prep time: 10 mins; Cook time: 30 mins; Total time: 40 mins; Serves: 2 – 3.
Ingredients
1 small Japanese eggplant, chopped into 1-inch pieces
1 cup chopped summer squash (yellow, pattypan, or zucchini)
1 red bell pepper, deseeded and sliced into 1-inch pieces
1 cup cherry tomatoes, sliced
drizzle of extra-virgin olive oil
6 corn or flour tortillas
1 cup cooked black beans, drained and rinsed
1/2 avocado, diced
handful of cilantro
1 serrano pepper, sliced (optional)
crumbled cotija cheese (optional)
sea salt and freshly ground black pepper
Avocado Tomatillo Sauce:
1/3 cup store-bought or homemade tomatillo salsa
1/4 cup pepitas
1/2 avocado
handful of spinach
2 tbsp olive oil
squeezes of lime, to taste
sea salt and freshly ground black pepper
Instructions
Preheat the oven to 400° F and line a baking sheet with parchment paper. Place the chopped eggplant, squash, red pepper and tomatoes onto the baking sheet. Drizzle with olive oil and pinches of salt and pepper and roast until golden brown around the edges 25-30 minutes.
Meanwhile, make your sauce. In a food processor, blend together the tomatillo salsa, pepitas, avocado, spinach, olive oil, lime juice and pinches of salt and pepper, to taste. Chill until ready to use.
Assemble the tacos with the black beans, roasted vegetables, diced avocado, cilantro, serrano, cotija (if using), and a generous scoop of the avocado tomatillo sauce. Serve with extra sauce on the side.
Store extra sauce in the fridge for 2 to 3 days.
Notes
Vegan: skip the cotija cheese
Gluten free: use corn tortillas
Monday, July 15, 2019
Monday Recipes
“If you want to get rid of stinking odors in the kitchen, stop cooking.” - Erma Bombeck
Found in Women's Lip: Outrageous, Irreverent and Just Plain Hilarious Quotes, edited by Roz Warren, page 53.
Note: Check out my Quote of the Day blog.
It always seems that weekends fly by too quickly. If you're like me, you go into Friday afternoon with all these great plans for the weekend (even if that means simply vegging out), and the next thing you know, it's Monday morning, and time to get the the week started.
Here are six recipes to help you start your week, including Triple Tomato Pasta with Spinach and White Beans and Baked Macaroni and Cheese. Enjoy!
PINEAPPLE CREAM PIE
This is one of those gems from the infamous long-since-forgotten emailing lists.
Ingredients
1 graham cracker crust or pre-baked regular crust
8 ounces cream cheese, softened
1 can sweetened condensed milk
1 large can crushed pineapple, well drained
1/2 to 1 cup chopped pecans
Directions
Beat cream cheese until fluffy. Beat in sweetened condensed milk. Stir in pineapple and pecans. Put into pie crust and top with whipped cream or Cool Whip. Refrigerate for several hours.
APPLE SPICE CAKE WITH VANILLA BUTTER SAUCE
Here's another recipe from the infamous long-since-forgotten emailing list. Makes 10 servings.
Ingredients
1 cup flour
1 tablespoon Apple Pie Spice
1 teaspoon Ground Allspice
1/2 teaspoon salt
1/2 cup (1 stick) butter, softened
1 cup firmly packed light brown sugar
2 eggs
2 teaspoons Pure Vanilla Extract
2 apples (Granny Smith or Gala), peeled and chopped (about 2 cups)
1/2 cup raisins
1/2 cup chopped walnuts
Vanilla Butter Sauce (recipe follows)
Directions
Preheat oven to 350°F. Mix flour, apple pie spice, allspice and salt in small bowl; set aside.
Beat butter and sugar in large bowl with mixer on medium speed 5 minutes or until light and fluffy. Beat in eggs and vanilla on low speed just until blended. Gradually beat in flour mixture, beating well after each addition. Stir in apples, raisins and walnuts. Spread evenly in greased 9-inch round cake pan.
Bake 35 to 40 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes. Invert cake onto serving plate.
Serve warm with Vanilla Butter Sauce.
Vanilla Butter Sauce:
Bring 1 cup firmly packed brown sugar, 1/2 cup (1 stick) butter and 1/2 cup heavy cream to boil in 2-quart saucepan on medium heat. Reduce heat and simmer 10 minutes or until slightly thickened. Remove from heat. Stir in 2 tablespoons Pure Vanilla Extract. Serve warm. Makes about 1 1/2 cups.
Test Kitchen Tip: The cake and sauce can be prepared and refrigerated separately the day before. Warm the cake in the oven and the sauce on top of the stove before serving.
TRIPLE TOMATO PASTA WITH SPINACH AND WHITE BEANS
This comes from Molly Cleary, MS, RD, CDN, CNSC on VeryWellFit. Molly wrote, “Tomatoes get their red color from lycopene, an antioxidant that may help to prevent cancer and cardiovascular disease. Cooking tomatoes actually helps to increase lycopene content, therefore potentially boosting its disease-fighting power.
“In addition to lycopene, this recipe also provides great nutritional benefits from the cannellini beans. These beans are full of fiber, at 6 grams per half cup serving. They are also one of the highest potassium beans out there, a micronutrient and electrolyte that can help lower blood pressure.”
Total Time: 30 minutes; Prep Time: 10 minutes; Cook Time: 20 minutes; Servings: 4
To view this online, click here.
Ingredients
8 ounces whole wheat penne pasta
1 can low sodium cannellini beans
1 tablespoon olive oil
1 package baby spinach
2 cups cherry tomatoes, diced
1 cup sun-dried tomatoes in oil
1/4 cup sliced/slivered almonds
1 tablespoon tomato paste
1 teaspoon balsamic vinegar
2 cloves garlic (or 1 teaspoon minced)
2 teaspoons dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper
Directions
Cook pasta according to package directions.
Combine pesto ingredients (slivered almonds through crushed red pepper) in a food processor and blend until mostly smooth; some small chunks are okay. You may need to a litter water to thin, but do not add more than a few tablespoons since the sauce is meant to be thick.
Drain and rinse cannellini beans.
Add olive oil to a pan and heat to medium high. Add baby spinach and cook until wilted. Remove from heat.
Combine the pasta, beans, spinach, and tomatoes into one large pot. Add the pesto and mix well.
Divide into 4 bowls and serve.
Ingredient Variations and Substitutions
If you cannot find sun-dried tomatoes in oil, then you can substitute 3/4 cup bagged sun-dried tomatoes with 1/4 cup olive oil. It works best if tomatoes are soaked in the oil for at least an hour.
Cooking and Serving Tips
Leftover pesto tastes delicious as a sandwich spread. It also freezes well.
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BAKED MACARONI AND CHEESE
This came from a Weight Watchers email list maybe a decade or more ago. The points value is from then.
Serves: 8; 5 points
Ingredients
12 oz uncooked macaroni, elbow-type
1/2 cup fat-free sour cream
12 oz fat-free evaporated milk
8 oz low-fat cheddar or Colby cheese, shredded
1 Tbsp Dijon mustard
1/4 tsp table salt
1/4 tsp black pepper
1/8 tsp ground nutmeg
2 Tbsp dried bread crumbs
2 Tbsp grated Parmesan cheese
Directions
Preheat oven to 350ºF.
Cook pasta according to package directions without added fat or salt; drain & transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.
Heat milk in small saucepan over medium heat until tiny bubbles appear just around the edges. Reduce heat to low, add cheese & simmer until cheese melts, stirring constantly with wire whisk, about 2 minutes; remove from heat & stir in mustard, salt, pepper & nutmeg.
Add cheese mixture to pasta; mix well. Transfer to a 4-quart casserole dish. Combine bread crumbs & Parmesan cheese; sprinkle over pasta. Bake until top is golden, about 30 minutes. Yields about 1 cup per serving.
TOFU ALMONDINE
Today's post began and ends with recipes from the infamous long-since-forgotten emailing list. Serves: 4; Preparation time: 15 minutes
Ingredients
2 lb. tofu, drained, pressed & cut into cubes
4 tablespoons tamari
1/2 cup tamari
1/2 cup almond butter
2 2/3 cups water or veggie broth
2 2/3 tablespoons corn starch
2 tablespoons olive oil
1 small onion, sliced
1 green pepper, sliced
1 carrot, diced
2 cups mushrooms, sliced
1 cup broccoli florets
1/2 cup slivered almonds (optional)
Directions
Preheat oven to 375 degrees. Place tofu cubes in bowl & coat with 4 tablespoons tamari. Toss to combine & put on sprayed cookie sheet. Bake for 20 minutes.
Whisk together almond butter, the rest of the tamari, water/veggie broth & corn starch.
Put tofu, veggies & sauce in 9x13 baking pan. Bake for about 1 hour or until veggies are soft & sauce is thickened, stirring occasionally (about every 15 minutes). Sprinkle with slivered almonds.
Found in Women's Lip: Outrageous, Irreverent and Just Plain Hilarious Quotes, edited by Roz Warren, page 53.
Note: Check out my Quote of the Day blog.
It always seems that weekends fly by too quickly. If you're like me, you go into Friday afternoon with all these great plans for the weekend (even if that means simply vegging out), and the next thing you know, it's Monday morning, and time to get the the week started.
Here are six recipes to help you start your week, including Triple Tomato Pasta with Spinach and White Beans and Baked Macaroni and Cheese. Enjoy!
PINEAPPLE CREAM PIE
This is one of those gems from the infamous long-since-forgotten emailing lists.
Ingredients
1 graham cracker crust or pre-baked regular crust
8 ounces cream cheese, softened
1 can sweetened condensed milk
1 large can crushed pineapple, well drained
1/2 to 1 cup chopped pecans
Directions
Beat cream cheese until fluffy. Beat in sweetened condensed milk. Stir in pineapple and pecans. Put into pie crust and top with whipped cream or Cool Whip. Refrigerate for several hours.
APPLE SPICE CAKE WITH VANILLA BUTTER SAUCE
Here's another recipe from the infamous long-since-forgotten emailing list. Makes 10 servings.
Ingredients
1 cup flour
1 tablespoon Apple Pie Spice
1 teaspoon Ground Allspice
1/2 teaspoon salt
1/2 cup (1 stick) butter, softened
1 cup firmly packed light brown sugar
2 eggs
2 teaspoons Pure Vanilla Extract
2 apples (Granny Smith or Gala), peeled and chopped (about 2 cups)
1/2 cup raisins
1/2 cup chopped walnuts
Vanilla Butter Sauce (recipe follows)
Directions
Preheat oven to 350°F. Mix flour, apple pie spice, allspice and salt in small bowl; set aside.
Beat butter and sugar in large bowl with mixer on medium speed 5 minutes or until light and fluffy. Beat in eggs and vanilla on low speed just until blended. Gradually beat in flour mixture, beating well after each addition. Stir in apples, raisins and walnuts. Spread evenly in greased 9-inch round cake pan.
Bake 35 to 40 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes. Invert cake onto serving plate.
Serve warm with Vanilla Butter Sauce.
Vanilla Butter Sauce:
Bring 1 cup firmly packed brown sugar, 1/2 cup (1 stick) butter and 1/2 cup heavy cream to boil in 2-quart saucepan on medium heat. Reduce heat and simmer 10 minutes or until slightly thickened. Remove from heat. Stir in 2 tablespoons Pure Vanilla Extract. Serve warm. Makes about 1 1/2 cups.
Test Kitchen Tip: The cake and sauce can be prepared and refrigerated separately the day before. Warm the cake in the oven and the sauce on top of the stove before serving.
TRIPLE TOMATO PASTA WITH SPINACH AND WHITE BEANS
This comes from Molly Cleary, MS, RD, CDN, CNSC on VeryWellFit. Molly wrote, “Tomatoes get their red color from lycopene, an antioxidant that may help to prevent cancer and cardiovascular disease. Cooking tomatoes actually helps to increase lycopene content, therefore potentially boosting its disease-fighting power.
“In addition to lycopene, this recipe also provides great nutritional benefits from the cannellini beans. These beans are full of fiber, at 6 grams per half cup serving. They are also one of the highest potassium beans out there, a micronutrient and electrolyte that can help lower blood pressure.”
Total Time: 30 minutes; Prep Time: 10 minutes; Cook Time: 20 minutes; Servings: 4
To view this online, click here.
Ingredients
8 ounces whole wheat penne pasta
1 can low sodium cannellini beans
1 tablespoon olive oil
1 package baby spinach
2 cups cherry tomatoes, diced
1 cup sun-dried tomatoes in oil
1/4 cup sliced/slivered almonds
1 tablespoon tomato paste
1 teaspoon balsamic vinegar
2 cloves garlic (or 1 teaspoon minced)
2 teaspoons dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon crushed red pepper
Directions
Cook pasta according to package directions.
Combine pesto ingredients (slivered almonds through crushed red pepper) in a food processor and blend until mostly smooth; some small chunks are okay. You may need to a litter water to thin, but do not add more than a few tablespoons since the sauce is meant to be thick.
Drain and rinse cannellini beans.
Add olive oil to a pan and heat to medium high. Add baby spinach and cook until wilted. Remove from heat.
Combine the pasta, beans, spinach, and tomatoes into one large pot. Add the pesto and mix well.
Divide into 4 bowls and serve.
Ingredient Variations and Substitutions
If you cannot find sun-dried tomatoes in oil, then you can substitute 3/4 cup bagged sun-dried tomatoes with 1/4 cup olive oil. It works best if tomatoes are soaked in the oil for at least an hour.
Cooking and Serving Tips
Leftover pesto tastes delicious as a sandwich spread. It also freezes well.
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
BAKED MACARONI AND CHEESE
This came from a Weight Watchers email list maybe a decade or more ago. The points value is from then.
Serves: 8; 5 points
Ingredients
12 oz uncooked macaroni, elbow-type
1/2 cup fat-free sour cream
12 oz fat-free evaporated milk
8 oz low-fat cheddar or Colby cheese, shredded
1 Tbsp Dijon mustard
1/4 tsp table salt
1/4 tsp black pepper
1/8 tsp ground nutmeg
2 Tbsp dried bread crumbs
2 Tbsp grated Parmesan cheese
Directions
Preheat oven to 350ºF.
Cook pasta according to package directions without added fat or salt; drain & transfer to a large bowl. While pasta is still hot, stir in sour cream; set aside.
Heat milk in small saucepan over medium heat until tiny bubbles appear just around the edges. Reduce heat to low, add cheese & simmer until cheese melts, stirring constantly with wire whisk, about 2 minutes; remove from heat & stir in mustard, salt, pepper & nutmeg.
Add cheese mixture to pasta; mix well. Transfer to a 4-quart casserole dish. Combine bread crumbs & Parmesan cheese; sprinkle over pasta. Bake until top is golden, about 30 minutes. Yields about 1 cup per serving.
TOFU ALMONDINE
Today's post began and ends with recipes from the infamous long-since-forgotten emailing list. Serves: 4; Preparation time: 15 minutes
Ingredients
2 lb. tofu, drained, pressed & cut into cubes
4 tablespoons tamari
1/2 cup tamari
1/2 cup almond butter
2 2/3 cups water or veggie broth
2 2/3 tablespoons corn starch
2 tablespoons olive oil
1 small onion, sliced
1 green pepper, sliced
1 carrot, diced
2 cups mushrooms, sliced
1 cup broccoli florets
1/2 cup slivered almonds (optional)
Directions
Preheat oven to 375 degrees. Place tofu cubes in bowl & coat with 4 tablespoons tamari. Toss to combine & put on sprayed cookie sheet. Bake for 20 minutes.
Whisk together almond butter, the rest of the tamari, water/veggie broth & corn starch.
Put tofu, veggies & sauce in 9x13 baking pan. Bake for about 1 hour or until veggies are soft & sauce is thickened, stirring occasionally (about every 15 minutes). Sprinkle with slivered almonds.
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