Ever have one of those days when you're running late from the time you get up? That's been my day today - which is why I'm posting this so late. At least it's here, with six yummy vegetarian recipes to try. Enjoy!
SORREL DRINK
From the June 2008 issue of Vegetarian Times, page 78. The recipe reads, “Red hibiscus flowers are a common ingredient in ruby-hued herbal tea bags, such as Celestial Seasonings' Red Zinger.”
To view this online, click here.
Sorrel Drink:
3 C dried sorrel or red hibiscus flowers, or 5 Red Zinger tea bags
1 4-inch cinnamon stick
10 whole cloves
1/4 tsp. crushed allspice
2 3-inch pieces peeled fresh ginger
Simple Syrup:
1 C sugar
1 C water
To make Sorrel Drink: Bring all ingredients & 4 cups water to a boil in saucepan. Reduce heat to medium-low & simmer 10 minutes. Cool, strain & chill.
To make Simple Syrup: Bring sugar & water to a boil in small saucepan. Stir to dissolve sugar & simmer 1 minute. Cool.
Pour Sorrel Drink over ice. Serve with pitcher of Simple Syrup for guess to sweeten drinks to taste.
Per 1-cup serving: 33 cal; 0 g protein; 0 g total fat (0 g sat. fat); 8 g crab; 0 mg chol; 0 mg sod; 0 g fiber; 8 g sugars; vegan
CURRIED POTATOES
Also from the June 2008 issue of Vegetarian Times, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
To view this online, click here.
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
BUTTERNUT SQUASH PIZZA
This comes from page 66 of the September 2012 issue of Vegetarian Times. The recipe starts off, “Yoga teacher and food blogger (theyogickitchen.blogspot.com) Candice Garrett came up with this recipe thanks to an abundance of butternut squash. “My family and I tried them in a host of recipes; the all-around favorite turned out to be pizza,” Garrett reports. “It seemed an unusual pairing and we were all delighted with the result.” She serves the pizza as an appetizer for company or as a main dish for family dinners.” Serves 6.
To view this recipe online, click here.
1 small butternut squash, peeled, halved, and sliced 1/8-inch thick
1 medium onion, halved and thinly sliced (1 1/2 cups)
2 Tbs. Eden Selected Spanish extra virgin olive oil, plus more for drizzling
1 Tbs. finely chopped fresh rosemary
1 16-oz. pkg. refrigerated pizza dough
1/2 cup fresh spinach leaves
1/4 cup shaved Parmesan cheese
Preheat oven to 400°F.
Toss together squash, onion, oil, and rosemary in bowl. Spread in large baking dish, and roast 30 minutes, or until tender.
Increase oven temperature to 450°F. Divide pizza dough into 2 pieces, and shape each piece into 8-inch round. Place dough rounds on baking sheet, and top with squash mixture. Bake 13 to 17 minutes, or until crust is crisp. Drizzle pizzas with oil, scatter 1/4 cup spinach over each, and garnish each with 2 Tbs. shaved Parmesan.
nutritional information Per 1/3 pizza (2 slices): Calories: 295; Protein: 9 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 47 g; Cholesterol: 2 mg; Sodium: 448 mg; Fiber: 3 g; Sugar: 5 g
CHICKPEA SUCCOTASH WITH LEMONGRASS
This recipes comes from the January 1970 issue of Vegetarian Times and starts off, “Lemongrass brings out the flavors of tomatoes and herbs in a lightly cooked stew. Serve over whole grains.” It serves 4 in 30 minutes or less.
To view online, click here.
2 stalks fresh lemongrass
1 large tomato (1 lb.)
2 tsp. olive oil
1 medium yellow squash, cut into 1/2-inch pieces (1 cup)
1/2 tsp. grated fresh ginger
1 small clove garlic, minced (1/2 tsp.)
3/4 cup cooked chickpeas
1/2 cup fresh corn kernels
1/4 cup chopped fresh basil or cilantro
Trim and discard tough base and skinny top leaves of lemongrass stalks, then peel away tough outer layers. Crush inner white stems with mallet or rolling pin, then finely chop. (You should have 1 Tbs.) Transfer to small bowl, and cover with 1/4 cup boiling water. Set aside.
Halve tomato through middle, and scoop seeds into strainer set over bowl. Press juice from seeds, then discard seeds. Set juice aside, and dice tomato flesh. (You should have 2 cups.)
Heat oil in large, deep skillet or Dutch oven over medium-low heat. Add squash, ginger, and garlic, and sauté 3 minutes without browning. Stir in chickpeas, corn, diced tomato, lemongrass with liquid, and tomato juice, and season with salt and pepper (if desired). Cover, increase heat to medium, and simmer 5 minutes, or until tomatoes just begin to soften. Stir in basil.
nutritional information Per 1-cup serving: Calories: 108; Protein: 5 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 0 mg; Sodium: 83 mg; Fiber: 4 g; Sugar: 5 g; Vegan; Gluten-Free
BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING
This recipe is from page 60 of the September 2012 issue of Vegetarian Times. It starts off, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.
This recipe can be viewed online here.
5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 3/4 lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
1/4 tsp. plus 1/8 tsp. salt, divided
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 Tbs. canola oil
Preheat oven to 350°F. Coat deep baking dish with cooking spray.
Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.
Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.
Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.
nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable
Showing posts with label Blackberry Crisp w/Maple-Pecan Topping. Show all posts
Showing posts with label Blackberry Crisp w/Maple-Pecan Topping. Show all posts
Tuesday, July 26, 2016
Tuesday, February 2, 2016
Desserts
One of my favorite magazines is Vegetarian Times. Other magazines may come and go on my I-like/love-this-magazine list, but this is one that always makes the list.
Enjoy!
DECADENT DAIRY-FREE TRUFFLES
The recipe, from page 75 of the December 2011 of Vegetarian Times, comes with this disclaimer: "Truffles are usually made with heavy cream, but you'll never miss the dairy in these luscious vegan chocolates." Serves 10 (makes about 30 truffles)
6 oz. high-quality dark chocolate (60% cocoa), finely chopped
1/4 cup walnut, almond or canola oil
1/2 cup unsweetened cocoa
1/2 cup chopped nuts
Place chocolate, oil and 1/3 cup water in microwave-safe bowl. Heat on high in microwave 1 minute. Stir; heat 1 minute more, or until chocolate has melted. Whisk until smooth. Cover with plastic wrap and chill 6 hours, or overnight.
Place cocoa and nuts on separate plates. Shape truffle mixture by heaping teaspoonfuls into small, 3/4-inch balls. Roll in cocoa or chopped nuts. Chill until ready to serhttp://www.vegetariantimes.com/recipe/chocolate-espresso-oatmeal-cookies/ve.
from the May 2006 issue
nutritional information
Per TRUFFLE:
Calories: 66; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g; Fiber: 1 g; Sugar: 3 g; Vegan
CHOCOLATE ESPRESSO OATMEAL COOKIES
This recipe also comes from page 75 of the December 2011 issue of Vegetarian Times, and begins, "Take chocolate chip cookies to the next level with this espresso-spiked dough that's laced with chewy oats." Makes 48 cookies.
To view this online, click here.
3/4 cup all-purpose flour or oat flour
1/4 cup unsweetened cocoa powder
1/4 tsp. salt
1/2 tsp. baking soda
4 oz. (1 stick) margarine, softened
3/4 cup sugar
1/4 cup cooled espresso or strong coffee
1/2 tsp. vanilla extract
1 1/2 cups oats
1/2 cup mini semisweet chocolate chips
Whisk together flour, cocoa powder, salt, and baking soda in bowl.
Cream margarine and sugar together with electric mixer in bowl. Beat in espresso and vanilla. Beat in flour mixture 1/2 cup at a time, adding up to 1/2 cup more if necessary to make thick dough. Stir in oats and chocolate chips.
Divide dough in half. Transfer each dough half to large sheet of plastic wrap or wax paper. Use plastic wrap to shape dough into 2 2-inch-diameter logs with plastic wrap or wax paper. Wrap tightly, and chill 2 hours, or overnight.
4. Preheat oven to 350ºF. Slice dough logs into 1/2-inch-thick slices. Transfer slices to greased or parchment paper–lined baking sheet. Bake 8 to 11 minutes, or until cookies look dry on top. Cool cookies 3 minutes on baking sheet before transferring to wire rack.
from the December 2011 issue, p.75
nutritional information Per Cookie: Calories: 56; Protein: less than 1 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 8 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan
FABULOUS VEGAN FUDGE CAKE WITH BITTERSWEET ICING
This recipe, from the September 2012 issue of Vegetarian Times, page 66, begins, “'I’ve tried vegan cake recipes in the past, but didn’t like the sour taste of the vinegar that is usually used to activate the leavening,' says single mom and café manager Shelly Platten. 'I tinkered with some recipes that didn’t use vinegar to come up with a fudgy, satisfying cake.'” Serves 8.
To view this online, click here.
1 1/4 cups Bob’s Red Mill organic unbleached white flour
1 2/3 cups Florida Crystals organic cane sugar, divided
1 1/3 cups Chatfield’s cocoa powder, divided
1 tsp. baking soda
1/2 tsp. salt
1 cup Silk vanilla soymilk, divided
1/3 cup plus 1/4 cup canola oil, divided
1 cup toasted chopped hazelnuts
1. Preheat oven to 350°F. Line 9-inch round pan with parchment paper, and spray with cooking spray.
2. Whisk together flour, 1 cup sugar, 2/3 cup cocoa, baking soda, and salt in bowl. Whisk together 2/3 cup soymilk, 1/3 cup oil, and 1/2 cup water in separate bowl. Stir soymilk mixture into flour mixture. Spread in prepared pan, and bake 25 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes. Unmold onto plate.
3. Warm remaining 2/3 cup cocoa, 2/3 cup sugar, and 1/4 cup oil in saucepan over medium heat. Pour in remaining 1/3 cup soymilk, and cook 1 minute, or until smooth. Spread icing over warm cake, and sprinkle with hazelnuts.
from the September 2012 issue, p.66
nutritional information
Per Slice:
Calories: 525; Protein: 5 g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 67 g; Cholesterol: 0 mg; Sodium: 315 mg; Fiber: 7 g; Sugar: 43 g
LOVELY, TENDER ANGEL FOOD CAKE
From the June 2013 issue of Vegetarian Times page 75. The recipe serves 10, and states, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.”
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
FRESH BERRY TART WITH TOASTED NUT CRUST
This recipe is from the July 2009 issue of Vegetarian Times. The recipe, which serves 8, begins, “A crumbly homemade nut crust sets this tart apart from other berry pies. It can be made up to three days ahead and refrigerated until ready to use.”
Crust
1/4 cup each almonds, pecans, and hazelnuts
3/4 cup whole-wheat flour
1/4 cup sugar
1/4 tsp. salt
6 Tbs. chilled unsalted butter, diced
1 large egg yolk
Filling
1/2 cup light sour cream
1/2 cup nonfat plain Greek yogurt
2 Tbs. light brown sugar
1 tsp. vanilla extract
1/4 tsp. grated orange zest
1 cup blueberries
1 cup raspberries
1 Tbs. orange juice
To make Crust: Preheat oven to 350°F. Coat 9-inch tart pan with cooking spray. Spread nuts on baking sheet, and toast in oven 12 to 15 minutes, or until browned.
Pulse nuts, flour, sugar, and salt in food processor until nuts are ground to powder. Add butter, and pulse until mixture resembles coarse meal. Add egg yolk, and pulse until moist clumps form. Press dough into bottom and sides of prepared pan, about 1/4-inch thick, and pierce with fork. Freeze 30 minutes.
Adjust oven temperature to 400°F. Bake Crust 12 to 14 minutes, or until golden. Cool.
To make Filling: whisk together sour cream, yogurt, brown sugar, vanilla, and orange zest in small bowl. Toss berries with orange juice in separate bowl. 5. Spread sour cream mixture in Crust with spatula. Spoon berries over top a little at a time, until sour cream mixture is evenly covered. Refrigerate 30 to 60 minutes before serving.
nutritional information Per Slice: Calories: 288; Protein: 6 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 26 g; Cholesterol: 58 mg; Sodium: 87 mg; Fiber: 4 g; Sugar: 13 g
BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING
This recipe comes from the September 2012 issue of Vegetarian Times, page 60. It begins, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.
To view this online, click here.
5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 3/4 lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
1/4 tsp. Plus 1/8 tsp. salt, divided
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 Tbs. canola oil
Preheat oven to 350°F. Coat deep baking dish with cooking spray.
Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.
Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.
Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.
nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan
Enjoy!
DECADENT DAIRY-FREE TRUFFLES
The recipe, from page 75 of the December 2011 of Vegetarian Times, comes with this disclaimer: "Truffles are usually made with heavy cream, but you'll never miss the dairy in these luscious vegan chocolates." Serves 10 (makes about 30 truffles)
6 oz. high-quality dark chocolate (60% cocoa), finely chopped
1/4 cup walnut, almond or canola oil
1/2 cup unsweetened cocoa
1/2 cup chopped nuts
Place chocolate, oil and 1/3 cup water in microwave-safe bowl. Heat on high in microwave 1 minute. Stir; heat 1 minute more, or until chocolate has melted. Whisk until smooth. Cover with plastic wrap and chill 6 hours, or overnight.
Place cocoa and nuts on separate plates. Shape truffle mixture by heaping teaspoonfuls into small, 3/4-inch balls. Roll in cocoa or chopped nuts. Chill until ready to serhttp://www.vegetariantimes.com/recipe/chocolate-espresso-oatmeal-cookies/ve.
from the May 2006 issue
nutritional information
Per TRUFFLE:
Calories: 66; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 1 g; Carbohydrates: 4 g; Fiber: 1 g; Sugar: 3 g; Vegan
CHOCOLATE ESPRESSO OATMEAL COOKIES
This recipe also comes from page 75 of the December 2011 issue of Vegetarian Times, and begins, "Take chocolate chip cookies to the next level with this espresso-spiked dough that's laced with chewy oats." Makes 48 cookies.
To view this online, click here.
3/4 cup all-purpose flour or oat flour
1/4 cup unsweetened cocoa powder
1/4 tsp. salt
1/2 tsp. baking soda
4 oz. (1 stick) margarine, softened
3/4 cup sugar
1/4 cup cooled espresso or strong coffee
1/2 tsp. vanilla extract
1 1/2 cups oats
1/2 cup mini semisweet chocolate chips
Whisk together flour, cocoa powder, salt, and baking soda in bowl.
Cream margarine and sugar together with electric mixer in bowl. Beat in espresso and vanilla. Beat in flour mixture 1/2 cup at a time, adding up to 1/2 cup more if necessary to make thick dough. Stir in oats and chocolate chips.
Divide dough in half. Transfer each dough half to large sheet of plastic wrap or wax paper. Use plastic wrap to shape dough into 2 2-inch-diameter logs with plastic wrap or wax paper. Wrap tightly, and chill 2 hours, or overnight.
4. Preheat oven to 350ºF. Slice dough logs into 1/2-inch-thick slices. Transfer slices to greased or parchment paper–lined baking sheet. Bake 8 to 11 minutes, or until cookies look dry on top. Cool cookies 3 minutes on baking sheet before transferring to wire rack.
from the December 2011 issue, p.75
nutritional information Per Cookie: Calories: 56; Protein: less than 1 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 8 g; Cholesterol: 0 mg; Sodium: 43 mg; Fiber: less than 1 g; Sugar: 4 g; Vegan
FABULOUS VEGAN FUDGE CAKE WITH BITTERSWEET ICING
This recipe, from the September 2012 issue of Vegetarian Times, page 66, begins, “'I’ve tried vegan cake recipes in the past, but didn’t like the sour taste of the vinegar that is usually used to activate the leavening,' says single mom and café manager Shelly Platten. 'I tinkered with some recipes that didn’t use vinegar to come up with a fudgy, satisfying cake.'” Serves 8.
To view this online, click here.
1 1/4 cups Bob’s Red Mill organic unbleached white flour
1 2/3 cups Florida Crystals organic cane sugar, divided
1 1/3 cups Chatfield’s cocoa powder, divided
1 tsp. baking soda
1/2 tsp. salt
1 cup Silk vanilla soymilk, divided
1/3 cup plus 1/4 cup canola oil, divided
1 cup toasted chopped hazelnuts
1. Preheat oven to 350°F. Line 9-inch round pan with parchment paper, and spray with cooking spray.
2. Whisk together flour, 1 cup sugar, 2/3 cup cocoa, baking soda, and salt in bowl. Whisk together 2/3 cup soymilk, 1/3 cup oil, and 1/2 cup water in separate bowl. Stir soymilk mixture into flour mixture. Spread in prepared pan, and bake 25 minutes, or until toothpick inserted in center comes out clean. Cool 10 minutes. Unmold onto plate.
3. Warm remaining 2/3 cup cocoa, 2/3 cup sugar, and 1/4 cup oil in saucepan over medium heat. Pour in remaining 1/3 cup soymilk, and cook 1 minute, or until smooth. Spread icing over warm cake, and sprinkle with hazelnuts.
from the September 2012 issue, p.66
nutritional information
Per Slice:
Calories: 525; Protein: 5 g; Total Fat: 25 g; Saturated Fat: 2 g; Carbohydrates: 67 g; Cholesterol: 0 mg; Sodium: 315 mg; Fiber: 7 g; Sugar: 43 g
LOVELY, TENDER ANGEL FOOD CAKE
From the June 2013 issue of Vegetarian Times page 75. The recipe serves 10, and states, “One secret to perfect angel food cake is sifting the flour with some of the sugar so it blends into the meringue with minimal folding. The other is hanging the tube pan upside down over a glass bottle so the cake won’t deflate.”
1 cup cake flour
1 1/2 cups sugar, divided
1 1/4 cups egg whites (9–10 eggs)
1 1/4 tsp. cream of tartar
1 tsp. vanilla extract
1/4 tsp. kosher salt
1/4 tsp. almond extract
Position oven rack just below center, and preheat oven to 350°F. Sift cake flour and 1/2 cup sugar into medium bowl. Set aside.
Beat egg whites, cream of tartar, vanilla, salt, and almond extract in separate bowl with handheld electric mixer at medium-low speed until soft peaks form. Increase speed to medium. Gradually beat in remaining 1 cup sugar. Increase speed to medium-high, and beat 5 minutes, or until meringue is thick and shiny, and firm peaks hold when beaters are lifted.
Sprinkle one-quarter of flour mixture over meringue, and gently fold in with spatula or flat whisk just until blended (do not overmix). Repeat 3 more times. Scrape batter into ungreased 10- x 4-inch angel food cake pan with removable center.
Bake cake 30 to 32 minutes, or until puffed and lightly browned, and wooden skewer inserted near center comes out clean. Insert narrow-neck bottle into center tube, and invert pan to cool cake upside down.
Once cooled, remove pan from atop bottle, and cut around pan sides to loosen cake. Lift out pan’s center tube with cake. Cut under cake and around center tube to release cake. Cut into wedges, and serve.
nutritional information Per Slice: Calories: 185; Protein: 4 g; Total Fat: less than 1 g; Saturated Fat: less than 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 99 mg; Fiber: less than 1 g; Sugar: 31 g
FRESH BERRY TART WITH TOASTED NUT CRUST
This recipe is from the July 2009 issue of Vegetarian Times. The recipe, which serves 8, begins, “A crumbly homemade nut crust sets this tart apart from other berry pies. It can be made up to three days ahead and refrigerated until ready to use.”
Crust
1/4 cup each almonds, pecans, and hazelnuts
3/4 cup whole-wheat flour
1/4 cup sugar
1/4 tsp. salt
6 Tbs. chilled unsalted butter, diced
1 large egg yolk
Filling
1/2 cup light sour cream
1/2 cup nonfat plain Greek yogurt
2 Tbs. light brown sugar
1 tsp. vanilla extract
1/4 tsp. grated orange zest
1 cup blueberries
1 cup raspberries
1 Tbs. orange juice
To make Crust: Preheat oven to 350°F. Coat 9-inch tart pan with cooking spray. Spread nuts on baking sheet, and toast in oven 12 to 15 minutes, or until browned.
Pulse nuts, flour, sugar, and salt in food processor until nuts are ground to powder. Add butter, and pulse until mixture resembles coarse meal. Add egg yolk, and pulse until moist clumps form. Press dough into bottom and sides of prepared pan, about 1/4-inch thick, and pierce with fork. Freeze 30 minutes.
Adjust oven temperature to 400°F. Bake Crust 12 to 14 minutes, or until golden. Cool.
To make Filling: whisk together sour cream, yogurt, brown sugar, vanilla, and orange zest in small bowl. Toss berries with orange juice in separate bowl. 5. Spread sour cream mixture in Crust with spatula. Spoon berries over top a little at a time, until sour cream mixture is evenly covered. Refrigerate 30 to 60 minutes before serving.
nutritional information Per Slice: Calories: 288; Protein: 6 g; Total Fat: 19 g; Saturated Fat: 9 g; Carbohydrates: 26 g; Cholesterol: 58 mg; Sodium: 87 mg; Fiber: 4 g; Sugar: 13 g
BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING
This recipe comes from the September 2012 issue of Vegetarian Times, page 60. It begins, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.
To view this online, click here.
5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 3/4 lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
1/4 tsp. Plus 1/8 tsp. salt, divided
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 Tbs. canola oil
Preheat oven to 350°F. Coat deep baking dish with cooking spray.
Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.
Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.
Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.
nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan
Wednesday, September 23, 2015
Wednesday Recipes
I was cleaning off the shelf in one of my closets recently and ran across several magazine holders full of old Vegetarian Times. Talk about yummy food! I had to force myself to finish cleaning before looking through the magazines at all the recipes. Now you know where today's offerings are from. Enjoy!
SORREL DRINK
From Vegetarian Times; June 2008, page 78. The recipe reads, “Red hibiscus flowers are a common ingredient in ruby-hued herbal tea bags, such as Celestial Seasonings' Red Zinger.”
Sorrel Drink:
3 C dried sorrel or red hibiscus flowers, or 5 Red Zinger tea bags
1 4-inch cinnamon stick
10 whole cloves
1/4 tsp. crushed allspice
2 3-inch pieces peeled fresh ginger
Simple Syrup:
1 C sugar
1 C water
To make Sorrel Drink: Bring all ingredients & 4 cups water to a boil in saucepan. Reduce heat to medium-low & simmer 10 minutes. Cool, strain & chill.
To make Simple Syrup: Bring sugar & water to a boil in small saucepan. Stir to dissolve sugar & simmer 1 minute. Cool.
Pour Sorrel Drink over ice. Serve with pitcher of Simple Syrup for guess to sweeten drinks to taste.
Per 1-cup serving: 33 cal; 0 g protein; 0 g total fat (0 g sat. fat); 8 g crab; 0 mg chol; 0 mg sod; 0 g fiber; 8 g sugars; vegan
CURRIED POTATOES
From Vegetarian Times; June 2008, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
BUTTERNUT SQUASH PIZZA
This comes from page 66 of the September 2012 issue of Vegetarian Times. The recipe starts off, “Yoga teacher and food blogger (theyogickitchen.blogspot.com) Candice Garrett came up with this recipe thanks to an abundance of butternut squash. “My family and I tried them in a host of recipes; the all-around favorite turned out to be pizza,” Garrett reports. “It seemed an unusual pairing and we were all delighted with the result.” She serves the pizza as an appetizer for company or as a main dish for family dinners.” Serves 6.
To view this recipe online, click here.
1 small butternut squash, peeled, halved, and sliced 1/8-inch thick
1 medium onion, halved and thinly sliced (1 1/2 cups)
2 Tbs. Eden Selected Spanish extra virgin olive oil, plus more for drizzling
1 Tbs. finely chopped fresh rosemary
1 16-oz. pkg. refrigerated pizza dough
1/2 cup fresh spinach leaves
1/4 cup shaved Parmesan cheese
Preheat oven to 400°F.
Toss together squash, onion, oil, and rosemary in bowl. Spread in large baking dish, and roast 30 minutes, or until tender.
Increase oven temperature to 450°F. Divide pizza dough into 2 pieces, and shape each piece into 8-inch round. Place dough rounds on baking sheet, and top with squash mixture. Bake 13 to 17 minutes, or until crust is crisp. Drizzle pizzas with oil, scatter 1/4 cup spinach over each, and garnish each with 2 Tbs. shaved Parmesan.
nutritional information Per 1/3 pizza (2 slices): Calories: 295; Protein: 9 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 47 g; Cholesterol: 2 mg; Sodium: 448 mg; Fiber: 3 g; Sugar: 5 g
CHICKPEA SUCCOTASH WITH LEMONGRASS
This recipes comes from the January 1970 issue of Vegetarian Times and starts off, “Lemongrass brings out the flavors of tomatoes and herbs in a lightly cooked stew. Serve over whole grains.” It serves 4 in 30 minutes or less.
To view online, click here.
2 stalks fresh lemongrass
1 large tomato (1 lb.)
2 tsp. olive oil
1 medium yellow squash, cut into 1/2-inch pieces (1 cup)
1/2 tsp. grated fresh ginger
1 small clove garlic, minced (1/2 tsp.)
3/4 cup cooked chickpeas
1/2 cup fresh corn kernels
1/4 cup chopped fresh basil or cilantro
Trim and discard tough base and skinny top leaves of lemongrass stalks, then peel away tough outer layers. Crush inner white stems with mallet or rolling pin, then finely chop. (You should have 1 Tbs.) Transfer to small bowl, and cover with 1/4 cup boiling water. Set aside.
Halve tomato through middle, and scoop seeds into strainer set over bowl. Press juice from seeds, then discard seeds. Set juice aside, and dice tomato flesh. (You should have 2 cups.)
Heat oil in large, deep skillet or Dutch oven over medium-low heat. Add squash, ginger, and garlic, and sauté 3 minutes without browning. Stir in chickpeas, corn, diced tomato, lemongrass with liquid, and tomato juice, and season with salt and pepper (if desired). Cover, increase heat to medium, and simmer 5 minutes, or until tomatoes just begin to soften. Stir in basil.
nutritional information Per 1-cup serving: Calories: 108; Protein: 5 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 0 mg; Sodium: 83 mg; Fiber: 4 g; Sugar: 5 g; Vegan; Gluten-Free
BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING
This recipe is from page 60 of the September 2012 issue of Vegetarian Times. It starts off, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.
This recipe can be viewed online here.
5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 3/4 lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
1/4 tsp. plus 1/8 tsp. salt, divided
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 Tbs. canola oil
Preheat oven to 350°F. Coat deep baking dish with cooking spray.
Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.
Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.
Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.
nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable
SORREL DRINK
From Vegetarian Times; June 2008, page 78. The recipe reads, “Red hibiscus flowers are a common ingredient in ruby-hued herbal tea bags, such as Celestial Seasonings' Red Zinger.”
Sorrel Drink:
3 C dried sorrel or red hibiscus flowers, or 5 Red Zinger tea bags
1 4-inch cinnamon stick
10 whole cloves
1/4 tsp. crushed allspice
2 3-inch pieces peeled fresh ginger
Simple Syrup:
1 C sugar
1 C water
To make Sorrel Drink: Bring all ingredients & 4 cups water to a boil in saucepan. Reduce heat to medium-low & simmer 10 minutes. Cool, strain & chill.
To make Simple Syrup: Bring sugar & water to a boil in small saucepan. Stir to dissolve sugar & simmer 1 minute. Cool.
Pour Sorrel Drink over ice. Serve with pitcher of Simple Syrup for guess to sweeten drinks to taste.
Per 1-cup serving: 33 cal; 0 g protein; 0 g total fat (0 g sat. fat); 8 g crab; 0 mg chol; 0 mg sod; 0 g fiber; 8 g sugars; vegan
CURRIED POTATOES
From Vegetarian Times; June 2008, page 80. The recipe starts off, “Serve this dish on its own or with steamed rice.”
1 1/2 Tbs. vegetable oil
2 medium onions, diced (3 cups)
3 cloves garlic, minced (1 Tbs.)
4 large Yukon gold potatoes, peeled & cut into chunks
3 carrots, peeled & cut into 2-inch pieces (1 cup)
3 Tbs. Madras curry powder
1 15-oz. can black beans
3 medium tomatoes, coarsely chopped (1 1/2 cups)
1 cup low-sodium vegetable broth
2 jalapeno chiles, seeded & finely chopped (1/4 cup)
1 tsp. balsamic vinegar
Heat oil in large skillet over medium heat. Add onions & garlic & cook 5 – 7 minutes, or until onions are soft & translucent. Stir in potatoes, carrots & curry powder & cook 4 minutes.
Add beans & their liquid, tomatoes, broth, jalapeno chiles, vinegar & 1 cup water; season with salt & pepper. Cover & simmer 45 minutes or until potatoes are flaky & carrots are cooked through, stirring occasionally.
Per serving: 282 cal; 9 g protein; 4 g total fat (0.5 g sat. fat); 55 g carb; 0 mg cholesterol; 499 mg sodium; 10 g fiber; 9 g sugars; vegan
BUTTERNUT SQUASH PIZZA
This comes from page 66 of the September 2012 issue of Vegetarian Times. The recipe starts off, “Yoga teacher and food blogger (theyogickitchen.blogspot.com) Candice Garrett came up with this recipe thanks to an abundance of butternut squash. “My family and I tried them in a host of recipes; the all-around favorite turned out to be pizza,” Garrett reports. “It seemed an unusual pairing and we were all delighted with the result.” She serves the pizza as an appetizer for company or as a main dish for family dinners.” Serves 6.
To view this recipe online, click here.
1 small butternut squash, peeled, halved, and sliced 1/8-inch thick
1 medium onion, halved and thinly sliced (1 1/2 cups)
2 Tbs. Eden Selected Spanish extra virgin olive oil, plus more for drizzling
1 Tbs. finely chopped fresh rosemary
1 16-oz. pkg. refrigerated pizza dough
1/2 cup fresh spinach leaves
1/4 cup shaved Parmesan cheese
Preheat oven to 400°F.
Toss together squash, onion, oil, and rosemary in bowl. Spread in large baking dish, and roast 30 minutes, or until tender.
Increase oven temperature to 450°F. Divide pizza dough into 2 pieces, and shape each piece into 8-inch round. Place dough rounds on baking sheet, and top with squash mixture. Bake 13 to 17 minutes, or until crust is crisp. Drizzle pizzas with oil, scatter 1/4 cup spinach over each, and garnish each with 2 Tbs. shaved Parmesan.
nutritional information Per 1/3 pizza (2 slices): Calories: 295; Protein: 9 g; Total Fat: 8 g; Saturated Fat: 2 g; Carbohydrates: 47 g; Cholesterol: 2 mg; Sodium: 448 mg; Fiber: 3 g; Sugar: 5 g
CHICKPEA SUCCOTASH WITH LEMONGRASS
This recipes comes from the January 1970 issue of Vegetarian Times and starts off, “Lemongrass brings out the flavors of tomatoes and herbs in a lightly cooked stew. Serve over whole grains.” It serves 4 in 30 minutes or less.
To view online, click here.
2 stalks fresh lemongrass
1 large tomato (1 lb.)
2 tsp. olive oil
1 medium yellow squash, cut into 1/2-inch pieces (1 cup)
1/2 tsp. grated fresh ginger
1 small clove garlic, minced (1/2 tsp.)
3/4 cup cooked chickpeas
1/2 cup fresh corn kernels
1/4 cup chopped fresh basil or cilantro
Trim and discard tough base and skinny top leaves of lemongrass stalks, then peel away tough outer layers. Crush inner white stems with mallet or rolling pin, then finely chop. (You should have 1 Tbs.) Transfer to small bowl, and cover with 1/4 cup boiling water. Set aside.
Halve tomato through middle, and scoop seeds into strainer set over bowl. Press juice from seeds, then discard seeds. Set juice aside, and dice tomato flesh. (You should have 2 cups.)
Heat oil in large, deep skillet or Dutch oven over medium-low heat. Add squash, ginger, and garlic, and sauté 3 minutes without browning. Stir in chickpeas, corn, diced tomato, lemongrass with liquid, and tomato juice, and season with salt and pepper (if desired). Cover, increase heat to medium, and simmer 5 minutes, or until tomatoes just begin to soften. Stir in basil.
nutritional information Per 1-cup serving: Calories: 108; Protein: 5 g; Total Fat: 4 g; Saturated Fat: less than 1 g; Carbohydrates: 17 g; Cholesterol: 0 mg; Sodium: 83 mg; Fiber: 4 g; Sugar: 5 g; Vegan; Gluten-Free
BLACKBERRY CRISP WITH MAPLE-PECAN TOPPING
This recipe is from page 60 of the September 2012 issue of Vegetarian Times. It starts off, “Tangy blackberries have a great affinity for pecans and maple, but you could certainly make this crisp with blueberries or a combination of berries. Leftovers are delicious for breakfast!” Serves 8.
This recipe can be viewed online here.
5 Tbs. maple syrup, divided
1 tsp. balsamic vinegar
6 cups fresh blackberries (1 3/4 lb.)
3 Tbs. sugar
16 Tbs. all-purpose flour, divided
1/4 tsp. plus 1/8 tsp. salt, divided
2/3 cup rolled oats
2/3 cup chopped toasted pecans
1/3 cup brown sugar
3 Tbs. canola oil
Preheat oven to 350°F. Coat deep baking dish with cooking spray.
Whisk together 2 Tbs. maple syrup and vinegar in bowl. Place blackberries in large bowl, and drizzle maple mixture over them. Add sugar, 3 Tbs. flour, and 1/8 tsp. salt to berries; toss to combine. Transfer to prepared baking dish.
Combine remaining 13 Tbs. flour, oats, pecans, brown sugar, and remaining 1/4 tsp. salt in separate bowl. Drizzle oil and remaining 3 Tbs. maple syrup over dry ingredients. Use fingers to combine thoroughly until small clumps form. Arrange topping clumps over berries.
Bake 30 to 45 minutes, or until topping is lightly browned and berry juices are bubbling just around edges of crisp.
nutritional information Per 1-cup serving: Calories: 319; Protein: 5 g; Total Fat: 12 g; Saturated Fat: less than 1 g; Carbohydrates: 50 g; Cholesterol: 0 mg; Sodium: 115 mg; Fiber: 7 g; Sugar: 27 g; Vegan
ZUCCHINI AND CARROTS WITH FRESH HERBS
Yield: 6 servings
Serving size: 3/4 cup
View online: http://diabeticgourmet.com/recipes/html/768.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
2 medium carrots, sliced
4 medium zucchinis, cut into julienne strips
2 tablespoons unsalted butter
1 tablespoon chopped fresh or 1 teaspoon dried thyme
1 teaspoon chopped fresh or 1/4 teaspoon dried dill weed
2 teaspoons fresh lemon juice
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
Directions
Place a steamer basket in 1/2 inch of water in a saucepan (water should not touch the bottom of the basket). Place carrots in the basket. Cover tightly and heat to boiling.
Reduce heat and steam carrots 5 minutes. Add zucchini and steam 4 to 6 minutes or until carrots and zucchini are crisp-tender.
Melt butter in a 12-inch skillet over medium heat. Stir in carrots, zucchini, thyme, dill, lemon juice, salt, and pepper. Cook uncovered, stirring gently for 2 to 3 minutes, or until hot.
Nutritional Information Per Serving: Calories: 55; Protein: 2 g; Fat: 4 g; Sodium: 61 mg; Cholesterol: 10 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4 g; Glycemic Index: 22, Glycemic Load: 1; Exchanges: 1 Vegetable
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