Friday Recipes

Finally, it's Friday! Here are six vegetarian recipes to help you through the weekend. Enjoy!

SPICED PUDDING

This yummy recipe and the next one both come from the November 2015 issue of Runner's World, page 58 (“Get Pump(kin)ed Up!”), and posted on September 29, 2015. The article begins, “Canned pumpkin is not only more convenient than fresh—it's better for you, too. One cup packs three times as much beta-carotene as boiled-and-mashed fresh pumpkin, plus seven grams of fiber. A caveat: 'Don't get the pre-spiced ‘pie’ mix that has lots of added sugar,' says longtime runner Mark Bittman [RW contributing food writer], whose latest book is A Bone to Pick, a collection of essays from The New York Times. 'You want pure puree.' Here's how he uses this seasonal favorite.”

The pudding recipe begins, “The texture of this pudding is so creamy, you'll swear there's dairy in here.” Makes 6 servings.

To view both this and the Fall Pancakes recipes online, click here.

Ingredients

24 oz. silken tofu (about 3 cups)

1 can (15 oz.) pumpkin puree

1/3 cup maple syrup or other sweetener

1 tsp. vanilla extract

1/2 tsp. ground cinnamon

1/2 tsp. ground ginger

1/4 tsp. ground nutmeg

Dash salt

Directions

Put all of the ingredients in a food processor or blender. Puree until the tofu is smooth and the pumpkin is fully incorporated. Divide the mixture into six 1-cup bowls and refrigerate them until set, about 2 hours. Makes 6 servings.

BREAKFAST QUINOA

This is from Seattle’s Macrina Bakery. I highly recommend signing up for their e-newsletter.

Leslie Mackie wrote, “Savory egg, ham, and cheese combinations have always been a part of my favorite breakfasts. As much as I love vegetables, they just lack appeal to me in the morning. But recently I started cooking them with red quinoa and this dish has become my staple power breakfast. It’s a healthy, flavorful way to kick off your day. Not only are your taste buds satisfied, your body is nourished on high-protein quinoa, vitamin-rich broccoli, and energy-rich pecans. Best of all, on a busy weekday morning, I can throw this together almost as quickly as I can a bowl of oatmeal.” Serves 2.

To view this online, click here.

Ingredients

1/2 cup red quinoa

1/4 teaspoon salt

2-1/2 cups water

3 ounces (approx. 1 cup) broccoli florets

2 tablespoon extra virgin olive oil

1 tablespoon fresh lemon juice

2 tablespoons pecans, roasted and coarsely chopped

Kosher salt and freshly ground pepper (to taste)

3/4 ounces Parmesan cheese, shaved or grated

Rinse red quinoa through a strainer and place in a medium sauce pan. Add the salt and water and cover with a lid. Bring to a simmer over medium heat. Cook for 15 minutes; the quinoa tails should be visible and the grain tender. Add the broccoli florets. Cover with lid again. Reduce heat to low and steam for 7-8 minutes.

Remove lid and add olive oil, lemon juice and pecans. Toss and season with salt and pepper. Divide between two soup plates or bowls. Garnish with Parmesan cheese.

BLACK BEAN AND CORN VEGETARIAN CHILI

This is from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolinda wrote, “Who doesn't love a good vegetarian black bean chili recipe? This one is simple to prepare (don't be fooled by the long ingredients list) and is completely vegetarian, low in fat and gluten-free. Omit the cheese and optional sour cream topping if you need it to be vegan and dairy-free as well.

“Made with mostly canned ingredients, this a quick and easy vegetarian black bean chili recipe that's perfect even for novice chefs. Give it a try - it's practically foolproof! Black bean and corn chili recipe and photo courtesy of Bush's Beans.” Prep Time: 20 minutes; Cook Time: 30 minutes; Total Time: 50 minutes; Yield: 4 servings

To view this online, click here.

Ingredients

2 tablespoons olive oil

2 (6- or 8-inch) corn tortillas, cut into 2-inch strips

2 medium onions, chopped

1 large red bell pepper, chopped

4 cloves garlic, chopped

1 (15 ounce) can corn, undrained

2 tablespoons chili powder

1 1/2 teaspoons dried oregano

1 1/2 teaspoons ground cumin

1/4-1/2 teaspoon cayenne pepper

1 (15 ounce) can black beans, drained

1 (16 ounce) can tomato sauce

salt and pepper, to taste

1/4 cup shredded Monterey Jack cheese or Jalapeno Jack cheese (or a blend, optional for serving)

2 green onions, chopped (optional, for serving)

1/4 cup sour cream (optional, for serving)

2 tablespoons fresh cilantro, chopped (optional for serving)

Preparation

First, heat half the oil (one tablespoon) in a large saucepan over medium-high heat. Add the cut tortillas and lightly brown. Remove to a paper towel-lined plate; let drain. These tortilla strips will top your chili and give it a fantastically crunchy finishing touch.

Next, heat the remaining oil (one tablespoon) in same large saucepan. Add the onion, red pepper, garlic and corn, then stir in the chili powder, oregano, cumin and cayenne pepper.

Allow to cook for four minutes, stirring often.

Next, add the beans and tomato sauce. Season with a bit of salt and pepper to taste. Allow to simmer over medium-low heat for 20 minutes.

Serve your black bean and corn chili topped with tortilla strips, cheese, green onions, sour cream and cilantro.

Nutritional Information, Per Serving: Calories: 399, Fat 15g, Sodium 1481mg, Dietary Fiber 14g, Protein 15g, Sugars 13g, Cholesterol 13mg

BLACK BEAN VEGETARIAN CHILI WITH SWEET POTATO

This is from Jolinda Hackett, About.com’s Vegetarian Food expert. For this one, Jolinda wrote, “I have to confess, chili is not my favorite of vegetarian meals, but even I couldn't stop eating this vegetarian and vegan black bean chili, it was just so flavorful! The sweet potatoes and carrots match perfectly with the spiciness of the fresh chili flavor. This is my new favorite homemade chili recipe!” Prep Time: 10 minutes; Cook Time: 25 minutes; Total Time: 35 minutes; Yield: 3-4 servings (though it ends “Makes 5 servings of homemade black bean chili.”)

To view this online, click here.

Ingredients

2 cloves garlic, minced

1 small onion, diced

2 small sweet potatoes, peeled and chopped

2 medium carrots, sliced

1/2 red bell pepper, chopped (optional)

2 tbsp olive oil 1 15 ounce can black beans (or a little less than two cups, if you're cooking them fresh)

1 15 ounce can diced tomatoes or tomato sauce

1/2 cup vegetable broth

1 tbsp chili powder

1 tsp cumin

1/2 tsp cayenne (or to taste)

1/2 tsp garlic powder

1/2 tsp salt

1/4 tsp black pepper

Preparation

Sautee onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.

Reduce heat to medium low, and add remaining ingredients, stirring to combine well.

Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.

ALL-IN-ONE CHOCOLATE CAKE

This comes from Nigella Lawson, from The New York Times' cooking newsletter. If you haven't signed up for their newsletter, I highly recommend it. Nigella writes, “This is the perfect chocolate cake: beautiful, melting, intense but not heavy. The batter comes together quickly in a food processor, and the cake bakes at 350 degrees for a while, giving the baker time to assemble the frosting, which is given a luscious sheen by a bit of corn syrup. Use the best chocolate you can find for the frosting, and gild it however you like: with a few flowers, some birthday candles or nothing at all.” Time: 1 hour 15 minutes; 10 to 12 servings

To view this online, click here.

Ingredients

For the Cake:

Butter for greasing baking pans

1 1/2 cups all-purpose flour

1 cup sugar

1 teaspoon baking powder

1/2 teaspoon baking soda

1/3 cup best-quality cocoa powder

6 ounces (1 1/2 sticks) unsalted butter, at room temperature

2 large eggs, at room temperature

2 teaspoons vanilla

3/4 cup sour cream, at room temperature

For the Frosting:

6 ounces good-quality semisweet chocolate, broken into small pieces

3 ounces ( 3/4 stick) unsalted butter

1 tablespoon light corn syrup

1/2 cup sour cream

1 teaspoon vanilla

2 1/2 cups confectioners' sugar, sifted

Preparation

For cake: heat oven to 350 degrees. Butter sides of two 8-inch cake pans, and line bottoms with parchment paper. In the bowl of a food processor fitted with a knife blade, combine flour, sugar, baking powder, baking soda, cocoa powder, butter, eggs, vanilla and sour cream. Process to make a smooth, thick batter.

Using a rubber spatula, divide batter between pans, and smooth tops. Bake until a cake tester inserted in center comes out clean, 25 to 35 minutes; do not overbake. Transfer to a wire rack to cool for 10 minutes before removing from cake pans.

For frosting: Combine chocolate and butter in a large heat-proof bowl, and heat until melted in a microwave oven or over a pan of simmering water. Remove from heat, and allow to cool for 5 minutes. Stir in corn syrup, sour cream, and vanilla. Whisk in confectioners' sugar until very smooth. Frosting should be thick and spreadable. If necessary, add a teaspoon or two of boiling water to thin it, or additional sifted confectioners' sugar to thicken.

Cut four strips of waxed or parchment paper, and place them side by side on a cake plate, covering the surface. Place one cake layer domed-side down on plate.

Spoon about a third of the frosting onto center of cake, and use a knife or a spatula to spread it evenly. Place the other cake on top, domed side up. Spoon another third of frosting on top of cake, spreading to make swirls or a smooth finish. Spread sides of cake with remaining frosting, and allow to sit for a few minutes until set. Carefully remove paper strips. Place cake under glass or in an airtight container, and set aside in a cool place until serving.

VEGGIE BURGER

This comes from Food.com. It begins, “A homemade substitute for hamburgers, if you ever have a veggie at a party or barbeque. Good, even without the bun!” Prep Time: 5 minutes; Cook Time: 15 minutes; Yield: 4 patties.

To view this online, go to http://www.food.com/recipe/veggie-burger-104977.

Ingredients

1
(15 ounce) can kidney beans, drained and rinsed

1/2 cup rolled oats

1/2 cup mushroom, finely chopped

1/4 cup onion, finelly chopped

1 carrot, shredded

1/2 cup red bell pepper, chopped

1 clove garlic, minced

2 tablespoons tomato paste or 2 tablespoons ketchup

1/2 teaspoon salt

pepper, to taste

Directions

Throw all ingredients in food processor (or blender, if you don't have one).

Pulse (or blend) until coarsely chopped.

Chill mixture, then shape into four (4) 1/2-inch thick patties.

Now you can wrap and freeze them for later.

To cook, thaw patties in microwave, then broil 4-6 inches from heat for 10 to 15 minutes (or until warm in the middle).

You can do this in your broiler or on the grill.

Serve like you do your favorite meat patties!

Tuesday Recipes

Here are today's six recipes. Enjoy!

BAKED ACORN SQUASH WITH APPLE STUFFING

Yield: 4 stuffed squash halves (4 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

Ingredients

2 small acorn squash (1-1/2 pounds total), halved and seeded

1 large or 2 small apples, peeled, diced

2 tablespoons diced celery

2 tablespoons finely chopped onion

2 teaspoons margarine, melted

Pinch of salt

Pinch of freshly ground pepper

Directions

Preheat the oven to 400 degrees F.

Prepare a square baking pan with nonstick pan spray.

Place the squash cut side down in a baking pan. Bake 20 minutes.

While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.

Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.

Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch

TERIYAKI TOFU KABOBS

Yield: 4 servings (2 skewers per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Ingredients

8 bamboo skewers

3/4 pound extra firm tofu, drained and cut into 32 cubes

1 red pepper, cut into 16 squares

1 cup canned pineapple chunks, reserve 1/2 cup juice

1 tablespoon lite soy sauce

1 clove garlic, minced

2 teaspoon minced ginger

Directions

Soak skewers in water for 30 minutes to keep them from burning as you cook the skewers.

Meanwhile, put the tofu, red pepper, and pineapple chunks in a plastic bag or container with a lid. Add reserved pineapple juice, soy sauce, garlic, and ginger. Marinate for at least 30 minutes.

Drain, reserving marinade to baste. Thread the tofu, red pepper, and pineapple on the skewers.

Prepare an outdoor grill or oven broiler with the rack set 6 inches from the heat source. Grill or broil the kabobs about 5 minutes per side, basting with the marinade. Serve with brown rice.

Nutritional Information Per Serving (2 kabobs): Calories: 107, Fat: 2 g, Cholesterol: 0 mg, Sodium: 147 mg, Carbohydrate: 17 g, Dietary Fiber: 2 g, Sugars: 14 g, Protein: 7 g, Diabetic Exchanges: 1 Carbohydrate, 1 Very Lean Meat

GRILLED ENDIVE AND PEAR SALAD

This comes from the January/February 2012 issue of Vegetarian Times, page 76. It begins, “The pear symbolizes female fertility, notes the Stanford Inn by the Sea coproprietor Jeff Stanford. Cinnamon and cloves add spiciness, turning up the heat.” Serves 2 in 30 minutes or less.

To view this online, click here.

Poached Pears

1 Bosc pear, peeled and halved

1 1/2 cups Merlot wine or apple juice

1/3 cup agave nectar

2 Tbs. lemon juice

1 tsp. grated lemon zest

1 cinnamon stick

3 whole cloves

Dressing

1 Tbs. balsamic vinegar

1 Tbs. pure maple syrup or agave nectar

1 Tbs. olive oil

Salad

Vegetable oil, for brushing grill pan

2 red endives, halved lengthwise

1 cup frisée lettuce

1 green onion, thinly sliced on bias (2 Tbs.)

To make Poached Pears: Combine all ingredients in small saucepan with pear halves round-side down; bring to a boil. Reduce heat to medium-low; cover, and simmer 15 to 25 minutes, or until tender, spooning liquid over pears to make sure they cook through. Cool in liquid.

To make Dressing: Whisk together all ingredients in small bowl. Season with salt and pepper, if desired, and set aside.

To make Salad: Brush indoor grill pan with oil, and heat over medium-high heat. Brush endives with Dressing, and cook, cut-side down, 5 minutes, or until slightly wilted.

Toss remaining Dressing with frisée and green onion in bowl. Divide among 2 plates. Slice Poached Pears, and fan on one side of each plate. Top frisée with endive halves, and drizzle with pear poaching liquid.

nutritional information Per Serving: Calories: 247; Protein: 1 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 42 g; Cholesterol: 0 mg; Sodium: 16 mg; Fiber: 5 g; Sugar: 33 g; Vegan; Gluten-Free

CLEAN MEXICAN MERINGUE COOKIES

This recipe was in an email from my favorite health food store, Rollin’ Oats. They have two stores in the Tampa Bay (Fla) area, one in Tampa, the other in St. Petersburg. I have yet to make it to the Tampa store, but I can honestly say that the St. Petersburg store rocks! (Yes, this is a plug for them – go visit them if you haven't already – and no, I haven't been paid or otherwise compensated for writing this.)

Anyway, this recipe is by their Corporate Executive Chef, Mario Martinez and can be viewed online at http://rollinoats.com/recipe/clean-mexican-meringue-cookies/.

Ingredients:

1/2 c. Slivered almonds

1 c. Sugar

5 Tbsp. Dutch process cocoa powder

3 Tbsp. Cornstarch

1 1/2 tsp. Ground cinnamon

4 Large egg whites

1/4 tsp. Cream of tartar

1 tsp. Pure vanilla extract

1/4 tsp. Pure almond extract

1 1/2 oz. Semisweet or bittersweet (not unsweetened) chocolate

Directions:

Preheat oven to 350°. Line two baking sheets with parchment paper; set aside.

Spread almonds in a pie pan and bake for 5 to 10 minutes or until lightly toasted. Set aside to cool. Reduce the oven temperature to 200°F.

In a food processor, pulse the toasted almonds with 1/3 cup of the sugar until finely chopped. Add cocoa, cornstarch and cinnamon and pulse just until mixed; set aside.

In a large mixing bowl, beat egg whites with an electric mixer on low speed just until frothy. Add cream of tartar; increase the mixer speed to medium and beat until soft peaks form. Gradually add the remaining 2/3-cup sugar, 2 tablespoons at a time, beating until the whites form firm, but still moist, peaks. Add vanilla and almond extracts and beat just until blended. In 2 additions, gently fold the reserved cocoa mixture into the beaten whites just until blended.

Drop heaping teaspoonfuls of the batter, 1 inch apart, onto the prepared baking sheets, or pipe the batter through a pastry bag fitted with a 1/2 inch plain tip. Bake, using both oven racks, for 1 1/2 hours, alternating the positions of the baking sheets halfway through the baking time. Turn off the oven and let the meringues cool in the oven for 1 hour, then peel them off the parchment paper.

Melt chocolate in a small bowl set over a pan of almost simmering water or in the microwave. Use a small pastry brush to apply a thin coating of chocolate to the flat side of the meringues. Let the meringues stand, chocolate side up, until the chocolate has set.

Store cookies in an airtight container for up to 5 days.

VEGGIE BURGER

This comes from Food.com. It begins, “A homemade substitute for hamburgers, if you ever have a veggie at a party or barbeque. Good, even without the bun!” Prep Time: 5 minutes; Cook Time: 15 minutes; Yield: 4 patties.

To view this online, go to http://www.food.com/recipe/veggie-burger-104977.

Ingredients

1
(15 ounce) can kidney beans, drained and rinsed

1/2 cup rolled oats

1/2 cup mushroom, finely chopped

1/4 cup onion, finelly chopped

1 carrot, shredded

1/2 cup red bell pepper, chopped

1 clove garlic, minced

2 tablespoons tomato paste or 2 tablespoons ketchup

1/2 teaspoon salt

pepper, to taste

Directions

Throw all ingredients in food processor (or blender, if you don't have one).

Pulse (or blend) until coarsely chopped.

Chill mixture, then shape into four (4) 1/2-inch thick patties.

Now you can wrap and freeze them for later.

To cook, thaw patties in microwave, then broil 4-6 inches from heat for 10 to 15 minutes (or until warm in the middle).

You can do this in your broiler or on the grill.

Serve like you do your favorite meat patties!

CHOCOLATE CHIP SHORTBREAD

This comes from the November/December 2008 issue of Vegetarian Times, page 45. It starts off, “Rich, buttery shortbread is an ideal holiday cookie option because it keeps well and is sturdy enough to pack into gift baskets or send to faraway friends and family. For party preparation, either premeasure ingredients and combine on-site, or make the dough, press into the pan, and bake when you arrive.” Makes 60 cookies.

This can be viewe online at here.

3 2⁄3 cups all-purpose flour

1/2 cup cornstarch

1/2 tsp. salt

1 lb. (4 sticks) butter, softened

1 cup sugar

1/3 cup real maple syrup

1 tsp. vanilla extract

1 1/2 cups mini chocolate chips, divided

Preheat oven to 325°F. Whisk together flour, cornstarch, and salt in large bowl, and set aside. Beat butter, sugar, maple syrup, and vanilla extract with electric mixer 4 minutes, or until light and fluffy. Add flour mixture and mix until combined. Stir in 1/2 cup chocolate chips.

Transfer dough to 15- x 11-inch ungreased jelly-roll pan. Press dough smooth with fingers, and prick all over with fork. Bake 35 minutes, or until edges just begin to brown and dough looks slightly firm. Remove from oven and, using thin knife, cut shortbread into approximately 3- x 1-inch pieces in pan. (First cut 4 3-inch rows lengthwise; then cut 1-inch pieces crosswise.) Allow shortbread to cool completely in pan on wire rack.

Meanwhile, melt remaining 1 cup chocolate chips in top of double boiler on low heat, or melt in glass bowl in microwave 30 seconds to1 minute. Spread melted chocolate onto shortbread, spreading almost to edges. Refrigerate 15 to 20 minutes to allow chocolate topping to set. Break apart, and serve.

nutritional information Per Cookie: Calories: 125; Protein: 1 g; Total Fat: 7.5 g; Saturated Fat: 4.5 g; Carbohydrates: 14 g; Cholesterol: 16 mg; Sodium: 64 mg; Fiber: 1 g; Sugar: 7 g