Here are six yummy vegetarian recipes to try your hand at. Enjoy!
COCONUT CREAM PIE
This is from Kim Severson in The New York Times cooking e-newsletter. Kim wrote, “Coconut cream pie can assume all kinds of variations, with coconut extracts or coconut cream added to enhance the flavor. My mother’s version, which I grew up eating, is a more subtle, custardy version, with a balance of coconut and vanilla. It uses an old-fashioned technique called scalding, popular in the days before milk was pasteurized. Here it is used to change the texture of the milk and enhance its flavor. You can use the same sweetened, untoasted coconut to top the pie that you use in the filling, but the unsweetened, toasted coconut lends some nutty depth.” Time: 1 hour, plus chilling time; makes 8 servings.
To view this online, click here.
Ingredients
1 Prepared 9-inch pie shell
For the Filling:
2 cups milk
3 egg yolks
1/2 cup sugar
1/2 teaspoon salt
2 1/2 tablespoons cornstarch
1 tablespoon butter, melted
1/2 teaspoon vanilla
1 cup sweetened, flaked coconut
For the Meringue:
1/2 cup unsweetened coconut
3 egg whites
1/4 teaspoon cream of tartar
6 tablespoons sugar
Preparation
Partially blind-bake the pie shell: Heat oven to 425 degrees. Roll out chilled pie dough and place in a 9-inch pie pan. (Glass is best.) Trim and flute or crimp the edges, pierce the bottom crust with a fork 6 or 8 times, then cover with a large square of parchment or foil. It should hang over the edges. Carefully pour 2 or 3 cups of dried beans or pie weights onto the foil or parchment, and spread evenly so they reach up the sides of the pie. Bake 12 to 16 minutes or until crust is lightly browned. If crust edges are browning too quickly, make a little collar from foil and cover for remaining baking time.
Make the filling: Scald milk by placing it in a saucepan over medium heat. Stir frequently until it just begins to foam and bubble around the edges. Set aside to let cool slightly. In the top of a double boiler, or in another saucepan that will fit over a pot of boiling water, beat together egg yolks, sugar, salt and cornstarch. Stir in melted butter, then add the milk.
Place the saucepan over the boiling water and whisk until the mixture thickens. This will take 2 to 5 minutes. Remove from heat, stir in vanilla and sweetened coconut until well distributed. Pour into the pie shell.
Make the meringue: Toast the unsweetened coconut lightly in a small sauté pan on the stove over medium heat, stirring frequently to prevent burning. Set aside. In a stand mixer or with a bowl and whisk, mix egg whites and cream of tartar until the mixture is foamy. If using a stand mixer, keep speed on medium. Then, turn mixer to high and gradually pour in sugar, a tablespoon at a time. If whisking, make sure sugar is dissolved before each new addition of sugar. Keep beating until the meringue is glossy and forms soft peaks. Be careful not to whip into stiff peaks.
Pour the meringue over the pie filling. Using a spatula (an offset version works well), scoot the meringue to the edge of the crust so it forms a seal. Swirl the spatula through the rest of the meringue, distributing it evenly and dipping the edge of the spatula across the top of the meringue to make little peaks. Sprinkle evenly with the unsweetened coconut.
Bake 15 to 20 minutes, or until meringue is golden brown. Cool on a wire rack. Refrigerate for at least 3 hours before serving.
ROOT VEGETABLE SOUP
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “Here's a simple, robust, cold-weather soup that you can make with almost any mixture of root vegetables you have to hand: carrots, parsnips, celery root, turnips, rutabaga, sweet or regular potato. Flavored with garlic, rosemary and bay leaves on top of a saute of onions and celery, it's an earthy, sweet, and warming meal for days where the air has some bite. Top with a drizzle of olive oil and lemon juice, some grated cheese, flaky salt and a shower of black pepper.” Time: 1 hour; makes 6 to 8 servings.
To view this online, click here.
Ingredients
6 tablespoons unsalted butter
1 large onion or 2 leeks (white and light green part only), chopped
2 to 3 celery stalks, diced
3 garlic cloves, finely chopped
3 rosemary or thyme branches
2 bay leaves
3 1/2 pounds mixed root vegetables (carrot, parsnip, celery root, turnip, rutabaga, sweet or regular potato), peeled and cut into 1-inch chunks
2 teaspoons fine sea salt, more as needed
1/2 teaspoon black pepper, more as needed
Juice of 1/2 lemon, more for serving
Extra-virgin olive oil
Flaky sea salt
Crushed Aleppo, Urfa or other chile flakes, optional
Grated Parmesan or pecorino, optional
Preparation
Melt butter in a large, heavy-bottomed pot. Stir in onion and celery. Cook, stirring occasionally, until vegetables are tender, about 10 minutes. Stir in garlic, rosemary and bay leaves; cook 1 minute more. Add root vegetables, 8 cups water, salt and pepper. Bring to a boil; reduce heat to medium and simmer, covered, until vegetables are tender, 30 to 40 minutes.
Remove and discard rosemary branches and bay leaves. Using an immersion blender, purée soup until smooth. (Alternatively, you can purée the soup in batches in a blender or food processor.) If the soup is too thick, add a little water. Season with lemon juice and more salt to taste.
To serve, ladle soup into bowls and top with a drizzle of olive oil, a few drops of lemon juice, flaky salt and crushed chile or grated cheese, if desired.
BEAN AND VEGETABLE STEW
Yield: 6 Servings (about 1-1/3 cups each)
View recipe: http://diabeticgourmet.com/recipes/html/905.shtml>http://diabeticgourmet.com/recipes/html/905.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
Ingredients
1 cup chopped onion
1 medium Idaho potato, unpeeled, cut into 1-inch cubes
1 large sweet potato, peeled, cut into 1-inch cubes
3/4 cup chopped green bell pepper
1 teaspoon minced garlic
2 tablespoons olive oil
1 tablespoon flour
1-1/2 cups reduced-sodium vegetable broth
1 can (15 ounces) black beans, rinsed, drained
1 can (16 ounces) tomato wedges, undrained
3/4 teaspoon dried sage leaves
Salt and pepper, to taste
Directions
Saute onion, potato, sweet potato, bell pepper, and garlic in oil in large saucepan 5 minutes; stir in flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt and pepper, to saucepan; heat to boiling.
Reduce heat and simmer, covered, until vegetables are tender, 15 to 20 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 209; Protein: 7.7 g; Fat: 5.5 g; Sodium: 493 mg; Cholesterol: 0 mg ; Carbohydrates: 39 g; Exchanges: 1 Vegetable, 2 Bread/Starch, 1 Fat
OVEN-CRISP BLACK BEAN AND CORN FLAUTASS
This comes from the January 2007 issue of Vegetarian Times, page 67. It begins, “This recipe proves that corn tortillas don'’t need to be fried to have the same satisfying crunch as tortilla chips. Be sure to cool the filling before you put it in the tortillas; otherwise they’ll crack.” Serves 6 in 30 minutes or less.
To view this online, click here.
2 tsp. olive oil
1 medium onion, chopped (about 1 cup)
2 cloves garlic, minced (about 2 tsp.)
2 15-oz. cans black beans, rinsed and drained
2 tsp. chili powder
1 16-oz. tub prepared salsa, divided
1 cup fresh or frozen corn kernels
12 6-inch corn tortillas
1/4 cup chopped cilantro
Heat oil in skillet over medium heat. Cook onion 3 to 5 minutes, or until soft. Add garlic, and cook 1 minute, or until translucent and fragrant.
Stir in beans, chili powder, and 1 cup water. Reduce heat to medium low, and simmer 10 minutes, or until most of liquid has evaporated. Remove from heat. Mash beans until mixture is thickened but still chunky, and some beans remain whole. Stir in 1 cup salsa and corn, and season with salt and pepper. Cool.
Preheat oven to 425°F. Coat 2 large baking sheets with cooking spray. Spoon ⅓ cup black bean mixture down center of tortilla. Roll tortilla around filling, and secure closed with toothpick. Set on prepared baking sheet. Repeat with remaining tortillas and black bean mixture. Bake 6 to 10 minutes, or until tortillas are browned and crisp.
Meanwhile, combine cilantro and remaining salsa in small bowl. Place 2 flautas on each plate, and top with remaining salsa.
nutritional information Per Serving (2 flautas): Calories: 286; Protein: 11 g; Total Fat: 3 g; Saturated Fat: 0.5 g; Carbohydrates: 56 g; Cholesterol: 0 mg; Sodium: 435 mg; Fiber: 11 g; Sugar: 9 g;Vegan; Gluten-Free
CREAMY DARK CHOCOLATE PUDDING
This is also from the January 2007 issue of Vegetarian Times, and begins, “This dessert tastes like a gourmet version of the ones in the pop-top cans you ate as a kid.” Serves 4.
To view this online, go to http://www.vegetariantimes.com/recipe/creamy-dark-chocolate-pudding-2/.
2 cups plain soymilk, divided
2 Tbs. cornstarch
1/4 cup unsweetened cocoa powder
1/4 cup vegan semisweet chocolate chips, such as Sunspire
3 Tbs. sugar
1 Tbs. instant decaffeinated coffee granules
Pinch ground nutmeg
1 tsp. vanilla extract
Whisk together 1/2 cup soymilk and cornstarch in small bowl. Set aside.
Combine remaining 11/2 cups soymilk, cocoa, chocolate chips, sugar, coffee and nutmeg in large saucepan. Warm over medium heat until chocolate chips have melted. Whisk in cornstarch mixture, and cook 10 minutes over medium-low heat, or until pudding thickens and begins to boil. Remove from heat, and stir in vanilla.
Divide pudding among 4 custard cups. Chill well before serving.
nutritional information Per SERVING: Calories: 163; Protein: 5 g; Total Fat: 5 g; Saturated Fat: 2 g; Carbohydrates: 25 g; Sodium: 39 mg; Fiber: 2 g; Sugar: 12 g; Vegan
QUINOA-STUFFED PEPPERS
This comes from February 2009 issue of Vegetarian Times, page 66. It begins, “This dish freezes well for future meals. Quinoa provides whole-grain goodness and a serving of protein.” Serves 8.
To view this online, click here.
1 medium onion, finely chopped (1 cup)
2 Tbs. olive oil
2 ribs celery, finely chopped (1/2 cup)
1 Tbs. ground cumin
2 cloves garlic, minced (2 tsp.)
1 10-oz. pkg. frozen chopped spinach, thawed and squeezed dry
2 15-oz. cans diced tomatoes, drained, liquid reserved
1 15-oz. can black beans, rinsed and drained
3/4 cup quinoa
3 large carrots, grated (1 1/2 cups)
1 1/2 cups grated reduced-fat pepper Jack cheese, divided
4 large red bell peppers, halved lengthwise, ribs removed
Heat oil in saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add cumin and garlic, and sauté 1 minute. Stir in spinach and drained tomatoes. Cook 5 minutes, or until most of liquid has evaporated.
Stir in black beans, quinoa, carrots, and 2 cups water. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 minutes, or until quinoa is tender. Stir in 1 cup cheese. Season with salt and pepper, if desired.
Preheat oven to 350°F. Pour liquid from tomatoes in bottom of baking dish.
Fill each bell pepper half with heaping 3/4-cup quinoa mixture, and place in baking dish. Cover with foil, and bake 1 hour. Uncover, and sprinkle each pepper with 1 Tbs. remaining cheese. Bake 15 minutes more, or until tops of stuffed peppers are browned. Let stand 5 minutes. Transfer stuffed peppers to serving plates, and drizzle each with pan juices before serving.
nutritional information Per Stuffed pepper: Calories: 279; Protein: 14 g; Total Fat: 10 g; Saturated Fat: 3 g; Carbohydrates: 36 g; Cholesterol: 15 mg; Sodium: 518 mg; Fiber: 10 g; Sugar: 9 g; Gluten-Free
Thursday, April 14, 2016
Wednesday, April 13, 2016
Cookies!
Most of us love cookies. I know I do. Here are six cookie recipes to try. Enjoy!
SPICY GINGERBREAD PEOPLE
From the December 2012 issue of Vegetarian Times, page 57.
The recipe starts, "Fresh ginger gives these dark, molasses-laced cookies a spicy kick."
Cookies
2 1/2 cups whole-wheat pastry flour
1 tsp. baking soda
1 Tbs. minced fresh ginger
1 tsp. ground cinnamon
1 tsp. ground allspice
1/2 tsp. salt
3 oz. Earth Balance margarine
2/3 cup dark brown sugar
1 tsp. vanilla extract
1 Tbs. egg replacer, such as Ener-G
1/3 cup molasses
Frosting
1/4 cup confectioners’ sugar
1/4 tsp. arrowroot powder
To make Cookies: Whisk together flour, baking soda, ginger, cinnamon, allspice, and salt in bowl. Set aside.
Cream margarine, sugar, and vanilla with electric mixer 3 minutes, or until smooth.
Combine egg replacer and 2 Tbs. water in bowl, and add to sugar mixture. Add molasses, and beat until smooth. Beat in flour mixture until soft dough forms. Wrap in plastic wrap, and chill 2 hours.
Preheat oven to 350°F. Line 2 baking sheets with parchment paper, or coat with cooking spray.
Place dough between two sheets of parchment or wax paper, and roll out to 1/4-inch thick.
Cut with 3-inch gingerbread-man cutter, and transfer to prepared baking sheets. Bake 10 to 12 minutes, or until edges of Cookies begin to brown. Cool on baking sheets.
To make Frosting: Whisk together confectioners’ sugar, arrowroot, and 2 Tbs. water in small bowl. Transfer to pastry bag fitted with small round tip, and decorate Cookies with Frosting. Allow to set 30 minutes, then transfer to airtight container.
nutritional information Per Cookie: Calories: 115; Protein: 1 g; Total Fat: 3 g; Saturated Fat: 1 g; Carbohydrates: 21 g; Cholesterol: 0 mg; Sodium: 135 mg; Fiber: 2 g; Sugar: 10 g; Vegan
GRANDMA'S PEANUT BUTTER COOKIES
This was one of my grandmother's recipes, along with the oatmeal cookie recipe that follows. You can find them in my e-cookbook, Off The Wall Cooking.
1/2 C butter
1/2 C peanut butter
1/2 C sugar
1 egg, well beaten
1 1/4 C flour
3/4 tsp. soda
1/2 tsp. baking powder
1/4 tsp. salt
Cream butter & peanut butter together. Add sugar gradually & cream thoroughly. Add egg. Sift flour once before measuring. Sift flour, soda, baking powder & salt together & add to creamed mixture. Chill dough well, then form into balls the size of walnuts. Place balls on lightly greased baking sheet. Flatten with fork dipped in flour, making criss-cross pattern. Bake at 375 degrees for 10-12 minutes.
GRANDMA'S OATMEAL COOKIES
Another one of my grandmother's recipes. When it came to baking, cookies were her specialty. You can also find these in my e-cookbook, Off the Wall Cooking
1 C flour
1 C brown sugar
3 C quick cooking oatmeal (NOT the instant oats!)
1 C butter or margarine
1/4 C boiling water
1 1/2 tsp. baking soda
Mix flour & brown sugar. Add oatmeal; stir. Melt butter; add to dry ingredients. Mix baking soda into boiling water; add to other ingredients, stirring well. Place batter into loaf pan, lined with aluminum foil & place in freeze for several hours. Slice & bake at 375 degrees for 10 minutes.
Oatmeal Cookie dough, taken from the freezer; showing first cuts before baking
Then cut down the center, like so:
Placed on parchment paper-covered baking sheet, for easier handling
CHOCOLATE ESPRESSO OATMEAL COOKIES
Makes 48 cookies.
From the December 2011 issue of Vegetarian Times, page 75.
Take chocolate chip cookies to the next level with this espresso-spiked dough that's laced with chewy oats.
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.
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.
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
DOUBLE CHOCOLATE VEGAN COOKIES
Jolinda Hackett, from About.com's vegetarian blog, writes, "If you can't find vegan chocolate chunks, use regular chocolate chips."
Ingredients:
2 cups flour
2/3 cup cocoa
1 teaspoon baking soda
1/2 teaspoon salt
2/3 cup vegetable oil
1 1/4 cup sugar
egg replacer for 1 egg, prepared
1/2 cup soy milk
1 teaspoon vanilla
1/2 cup vegan chocolate chunks
Preparation:
Pre-heat oven to 350 degrees.
Combine the flour, cocoa, baking soda and salt in a small bowl.
In a separate large bowl, whisk together the sugar and vegetable oil until well mixed, then add the prepared egg replacer, soy milk and vanilla.
Add flour mixture to sugar and oil mixture, mixing just until well combined, then stir in vegan chocolate chunks.
Drop dough by spoonfuls onto a cookie sheet, then gently flatten. Baked for 8-10 minutes, until done, being careful not to over-bake.
Enjoy your vegan chocolate chunk cookies!
PEANUT BUTTER CHOCOLATE CHIP COOKIES
Jolinda writes, "Vegan peanut butter cookies with chocolate chips - no eggs, no dairy, just delicious cookies! It's been said that whomever was the first person to mix together chocolate and peanut butter deserves an award for their contribution to humanity, and I couldn't agree more. Yum. Period. Nuff said."
Ingredients:
1 cup vegan margarine
1/2 cup sugar
1/2 cup brown sugar
1/4 cup soft (silken) tofu
1/2 tsp vanilla
1 1/2 cups flour
3/4 tsp baking soda
1/4 tsp salt
1/2 cup peanut butter
1 cup chocolate chips
Preparation:
Pre-heat the oven to 400 degrees.
In a large bowl, cream together the margarine, sugar and brown sugar. Add the tofu and vanilla and whisk until smooth and creamy.
In a separate bowl, combine the flour, baking soda and salt. Add to the margarine mixture and combine well.
Add the peanut butter and mix well, then fold in the chocolate chips.
Roll the dough into 1 inch balls and place on a baking sheet. Bake for 5 to 8 minutes, until cookies are golden brown.
SPICY GINGERBREAD PEOPLE
From the December 2012 issue of Vegetarian Times, page 57.
The recipe starts, "Fresh ginger gives these dark, molasses-laced cookies a spicy kick."
Cookies
2 1/2 cups whole-wheat pastry flour
1 tsp. baking soda
1 Tbs. minced fresh ginger
1 tsp. ground cinnamon
1 tsp. ground allspice
1/2 tsp. salt
3 oz. Earth Balance margarine
2/3 cup dark brown sugar
1 tsp. vanilla extract
1 Tbs. egg replacer, such as Ener-G
1/3 cup molasses
Frosting
1/4 cup confectioners’ sugar
1/4 tsp. arrowroot powder
To make Cookies: Whisk together flour, baking soda, ginger, cinnamon, allspice, and salt in bowl. Set aside.
Cream margarine, sugar, and vanilla with electric mixer 3 minutes, or until smooth.
Combine egg replacer and 2 Tbs. water in bowl, and add to sugar mixture. Add molasses, and beat until smooth. Beat in flour mixture until soft dough forms. Wrap in plastic wrap, and chill 2 hours.
Preheat oven to 350°F. Line 2 baking sheets with parchment paper, or coat with cooking spray.
Place dough between two sheets of parchment or wax paper, and roll out to 1/4-inch thick.
Cut with 3-inch gingerbread-man cutter, and transfer to prepared baking sheets. Bake 10 to 12 minutes, or until edges of Cookies begin to brown. Cool on baking sheets.
To make Frosting: Whisk together confectioners’ sugar, arrowroot, and 2 Tbs. water in small bowl. Transfer to pastry bag fitted with small round tip, and decorate Cookies with Frosting. Allow to set 30 minutes, then transfer to airtight container.
nutritional information Per Cookie: Calories: 115; Protein: 1 g; Total Fat: 3 g; Saturated Fat: 1 g; Carbohydrates: 21 g; Cholesterol: 0 mg; Sodium: 135 mg; Fiber: 2 g; Sugar: 10 g; Vegan
GRANDMA'S PEANUT BUTTER COOKIES
This was one of my grandmother's recipes, along with the oatmeal cookie recipe that follows. You can find them in my e-cookbook, Off The Wall Cooking.
1/2 C butter
1/2 C peanut butter
1/2 C sugar
1 egg, well beaten
1 1/4 C flour
3/4 tsp. soda
1/2 tsp. baking powder
1/4 tsp. salt
Cream butter & peanut butter together. Add sugar gradually & cream thoroughly. Add egg. Sift flour once before measuring. Sift flour, soda, baking powder & salt together & add to creamed mixture. Chill dough well, then form into balls the size of walnuts. Place balls on lightly greased baking sheet. Flatten with fork dipped in flour, making criss-cross pattern. Bake at 375 degrees for 10-12 minutes.
GRANDMA'S OATMEAL COOKIES
Another one of my grandmother's recipes. When it came to baking, cookies were her specialty. You can also find these in my e-cookbook, Off the Wall Cooking
1 C flour
1 C brown sugar
3 C quick cooking oatmeal (NOT the instant oats!)
1 C butter or margarine
1/4 C boiling water
1 1/2 tsp. baking soda
Mix flour & brown sugar. Add oatmeal; stir. Melt butter; add to dry ingredients. Mix baking soda into boiling water; add to other ingredients, stirring well. Place batter into loaf pan, lined with aluminum foil & place in freeze for several hours. Slice & bake at 375 degrees for 10 minutes.
Oatmeal Cookie dough, taken from the freezer; showing first cuts before baking
Then cut down the center, like so:
Placed on parchment paper-covered baking sheet, for easier handling
CHOCOLATE ESPRESSO OATMEAL COOKIES
Makes 48 cookies.
From the December 2011 issue of Vegetarian Times, page 75.
Take chocolate chip cookies to the next level with this espresso-spiked dough that's laced with chewy oats.
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.
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.
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
DOUBLE CHOCOLATE VEGAN COOKIES
Jolinda Hackett, from About.com's vegetarian blog, writes, "If you can't find vegan chocolate chunks, use regular chocolate chips."
Ingredients:
2 cups flour
2/3 cup cocoa
1 teaspoon baking soda
1/2 teaspoon salt
2/3 cup vegetable oil
1 1/4 cup sugar
egg replacer for 1 egg, prepared
1/2 cup soy milk
1 teaspoon vanilla
1/2 cup vegan chocolate chunks
Preparation:
Pre-heat oven to 350 degrees.
Combine the flour, cocoa, baking soda and salt in a small bowl.
In a separate large bowl, whisk together the sugar and vegetable oil until well mixed, then add the prepared egg replacer, soy milk and vanilla.
Add flour mixture to sugar and oil mixture, mixing just until well combined, then stir in vegan chocolate chunks.
Drop dough by spoonfuls onto a cookie sheet, then gently flatten. Baked for 8-10 minutes, until done, being careful not to over-bake.
Enjoy your vegan chocolate chunk cookies!
PEANUT BUTTER CHOCOLATE CHIP COOKIES
Jolinda writes, "Vegan peanut butter cookies with chocolate chips - no eggs, no dairy, just delicious cookies! It's been said that whomever was the first person to mix together chocolate and peanut butter deserves an award for their contribution to humanity, and I couldn't agree more. Yum. Period. Nuff said."
Ingredients:
1 cup vegan margarine
1/2 cup sugar
1/2 cup brown sugar
1/4 cup soft (silken) tofu
1/2 tsp vanilla
1 1/2 cups flour
3/4 tsp baking soda
1/4 tsp salt
1/2 cup peanut butter
1 cup chocolate chips
Preparation:
Pre-heat the oven to 400 degrees.
In a large bowl, cream together the margarine, sugar and brown sugar. Add the tofu and vanilla and whisk until smooth and creamy.
In a separate bowl, combine the flour, baking soda and salt. Add to the margarine mixture and combine well.
Add the peanut butter and mix well, then fold in the chocolate chips.
Roll the dough into 1 inch balls and place on a baking sheet. Bake for 5 to 8 minutes, until cookies are golden brown.
Tuesday, April 12, 2016
Tuesday Recipes
Here are today's six vegetarian recipes to try your hand at. Enjoy!
TOFU AND SPINACH TART
This comes from the February 2005 issue of Vegetarian Times, and begins, “This variation of Greek spanakopita calls for a single layer of puff pastry rather than two of phyllo. Be sure to squeeze the spinach dry.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/tofu-and-spinach-tart/.
3/4 cup unseasoned breadcrumbs
1 1/2 lb. fresh prewashed spinach, partially wilted or 2 10-oz. pkg. frozen spinach
1 lb. firm tofu, well drained
1 onion, diced
2 cloves garlic, minced
1/2 cup currants or raisins
4 oz. crumbled feta cheese, optional
1 Tbs. fresh lemon juice
4 Tbs. olive oil
1 tsp. salt
1/2 tsp. dried oregano
1/4 tsp. freshly ground black pepper
1 red pepper, seeded and diced
1 sheet puff pastry, thawed
Preheat oven to 350F. Spray 9×13-inch baking pan with nonstick cooking spray, and sprinkle with breadcrumbs.
Chop well-squeezed spinach coarsely, and put into mixing bowl. Press tofu between layers of paper towels to remove liquid. Crumble into bowl. Add onion, garlic, currants, feta cheese, if using, lemon juice, 3 Tbs. olive oil, salt, oregano and pepper. Toss well.
Spread mixture over breadcrumbs. Arrange red pepper strips on top. Roll out puff pastry to fit top of pan. Brush with remaining oil.
Bake until golden brown, about 40 minutes. Serve warm.
nutritional information Per SERVING: Calories: 530; Protein: 22 g; Total Fat: 34 g; Saturated Fat: 7 g; Carbohydrates: 42 g; Cholesterol: 15 mg; Sodium: 810 mg; Fiber: 6 g; Sugar: 12 g
CATALAN-STYLE VEGETABLES WITH ROMESCO SAUCE
This also comes from the February 2005 issue of Vegetarian Times, and begins, “For a lovely color contrast, add cooked frozen peas before serving this dish. It’s delicious over rice or pasta.” Serves 4.
To view this online, go to http://www.vegetariantimes.com/recipe/catalan-style-vegetables-with-romesco-sauce/
Romesco Sauce
1/3 cup slivered blanched almonds
4 cloves garlic
1 roasted water-packed red bell pepper, rinsed
1/2 tsp. salt, or to taste
Cayenne to taste
1 14.5-oz. can diced tomatoes, well drained
2 Tbs. red wine vinegar
1/3 cup olive oil
Roasted Vegetables
2 red or yellow bell peppers, seeded, cut into 1-inch pieces
1 large eggplant or 4 large portobello mushroom caps, cut into 1-inch pieces
1 large sweet onion, cut into 1-inch pieces
2 tsp. olive oil
Salt and freshly ground black pepper to taste
1 15.5-oz. can chickpeas, drained and rinsed
Preheat oven to 375F.
To make Romesco Sauce: Put almonds, garlic, roasted bell pepper, salt and cayenne pepper into blender or food processor; process until finely ground. Add remaining ingredients, and blend until thick and creamy.
To make Roasted Vegetables: Put vegetables in 9×13-inch baking dish; toss with oil, salt and pepper. Roast 30 minutes, or until tender.
Remove from oven. Turn vegetables, stir in chickpeas and return to oven to heat through, about 10 minutes. Drizzle with Romesco Sauce.
nutritional information Per SERVING: Calories: 500; Protein: 15 g; Total Fat: 29 g; Saturated Fat: 3 g; Carbohydrates: 50 g; Sodium: 760 mg; Fiber: 12 g; Sugar: 13 g; Vegan
MASHED RED POTATOES WITH GARLIC AND PARMESAN
This was sent in by MizzNezz in the Food e-newsletter. MizzNezz wrote, “The potatoes are ready in our garden, and this is the first recipe I reach for! These are SO good!!” Prep Time: 5 minutes; Cook Time: 25 minutes; Total Time: 30 minutes; makes 6 servings.
To view this online, click here.
Ingredients
2 1⁄2 lbs red potatoes, unpeeled, quartered
3 garlic cloves, peeled
2 tablespoons butter
1⁄2 cup milk
1 teaspoon salt
1⁄4 cup grated parmesan cheese
Directions
Put potatoes and garlic in large pan.
Cover with water.
Bring to a boil.
Reduce heat and simmer for 25 minutes, until potatoes are tender.
Drain well.
Mash with the butter, milk, and salt.
Stir in the parmesan cheese.
CHOCOLATE BABKA
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “Baking a chocolate babka is no casual undertaking. The Eastern European yeast-risen coffee cake has 14 steps and takes all day to make. But the results are worth every sugarcoated second – with a moist, deeply flavored brioche-like cake wrapped around a dark fudge filling, then topped with cocoa streusel crumbs.
“If you want to save yourself a little work and love Nutella, you can substitute 1 1/2 cup of it for the homemade fudge filling. Also note that you can make this over a few days instead of all at once. Babka freezes well for up to 3 months, so if you need only one loaf now, freeze the other for later.” Makes 2 loaves.
To view this online, click here.
Ingredients
For the Dough:
1/2 cup whole milk
1 package (1/4 ounce) active dry yeast
1/3 cup granulated sugar, plus a pinch
4 1/4 cups all-purpose flour, more as needed
1 1/2 teaspoons fine sea salt
1 teaspoon vanilla extract
1 teaspoon grated lemon zest (optional)
1/2 teaspoon freshly grated nutmeg
4 large eggs, at room temperature, lightly beaten
10 tablespoons unsalted butter, at room temperature, plus more for greasing bowls and pans
For the Fudge Filling:
1/2 cup granulated sugar
3/4 cup heavy cream or half-and-half
Pinch kosher salt
6 ounces/170 grams extra bittersweet chocolate, preferably between 66 and 74 percent cocoa, coarsely chopped
8 tablespoons/1 stick unsalted butter, diced, at room temperature
2 teaspoons vanilla extract
For the Chocolate Streusel:
1/2 cup all-purpose flour
3 tablespoons granulated sugar
1 1/2 tablespoons cocoa powder
1/2 teaspoon kosher salt
4 1/2 tablespoons unsalted butter, melted
1/3 cup mini semisweet chocolate chips
For the Syrup:
2/3 cup granulated sugar
Preparation
Prepare the dough: In a small saucepan or a bowl in the microwave, warm the milk until it’s lukewarm but not hot (about 110 degrees). Add yeast and a pinch of sugar and let sit for 5 to 10 minutes, until slightly foamy.
In an electric mixer fitted with the dough hook, or in a food processor, mix together flour, 1/3 cup sugar, the salt, the vanilla, the lemon zest (if using) and the nutmeg. (If you don't have a mixer or processor, use a large bowl and a wooden spoon.) Beat or process in the yeast mixture and eggs until the dough comes together in a soft mass, about 2 minutes. If the dough sticks to the side of the bowl and doesn’t come together, add a tablespoon more flour at a time until it does, beating very well in between additions.
Add half the butter and beat or pulse until the dough is smooth and elastic, 3 to 5 minutes, scraping down the sides of the bowl with a spatula as needed. Beat in the rest of the butter and continue to beat or pulse until the dough is smooth and stretchy, another 5 to 7 minutes. Again, if the dough sticks to the sides of the bowl, add additional flour, 1 tablespoon at a time.
Butter a clean bowl, form the dough into a ball and roll it around in the bowl so all sides are buttered. Cover the bowl with a clean towel and let it rise in a warm, draft-free place (inside of a turned-off oven with the oven light on is good) until it puffs and rises, about 1 to 2 hours. It may not double in bulk but it should rise.
Press the dough down with your hands, re-cover the bowl and refrigerate overnight (or, in a pinch, for at least 4 hours, but the flavor won't be as developed).
Prepare the filling: In a medium saucepan over medium heat, combine sugar, cream and salt. Simmer, stirring occasionally, until sugar completely dissolves, about 5 minutes. Scrape mixture into a bowl. Stir in chocolate, butter and vanilla until smooth. Let cool to room temperature. Filling can be made up to a week ahead and stored, covered, in the fridge. Let come to room temperature before using.
Prepare the streusel: In a bowl, stir together flour, sugar, cocoa powder and salt. Stir in melted butter until it is evenly distributed and forms large, moist crumbs. Stir in the chocolate chips. Streusel can be prepared up to 3 days ahead and stored, covered, in the fridge.
Prepare the syrup: In a small saucepan, combine sugar and 2/3 cup/158 milliliters water. Bring to a simmer over medium heat, then simmer for 2 minutes, stirring occasionally until the sugar dissolves.
Butter two 9-inch loaf pans, then line with parchment paper, leaving 2 inches of paper hanging over on the sides to use as handles later.
Remove dough from refrigerator and divide in half. On a floured surface, roll one piece into a 9-by-17-inch rectangle. Spread with half the filling (there's no need to leave a border). Starting with a long side, roll into a tight coil. Transfer the coil onto a dish towel or piece of plastic wrap and stick it in the freezer for 10 minutes. Repeat with the other piece of dough.
Slice one of the dough coils in half lengthwise to expose the filling. Twist the halves together as if you were braiding them, then fold the braid in half so it’s about 9 inches long. Place into a prepared pan, letting it curl around itself if it’s a little too long for the pan. Cover loosely with a clean kitchen towel and let rise in a warm place for 1 to 1 1/2 hours, until puffy (it won’t quite double). Alternatively, you can cover the pans with plastic wrap and let them rise in the refrigerator overnight; bring them back to room temperature for an hour before baking.
When you're ready to bake, heat the oven to 350 degrees. Use your fingers to clump streusel together and scatter all over the tops of the cakes. Transfer to oven and bake until a tester goes into the cakes without any rubbery resistance and comes out clean, 40 to 50 minutes. The cakes will also sound hollow if you unmold them and tap on the bottom. An instant-read thermometer will read between 185 and 210 degrees.
As soon as the cakes come out of the oven, use a skewer or paring knife to pierce them all over going all the way to the bottom of the cakes, and then pour the syrup on top of the cakes, making sure to use half the syrup for each cake.
Transfer to a wire rack to cool completely before serving.
VEGETARIAN LENTIL SOUP
This comes from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolinda write, “Lentil soup is one of those recipes that should be in every cook's repertoire. Lentils are available in most grocery stores and are high in protein, healthy and very cheap. This vegetarian lentil soup recipe uses plenty of seasonings to perk up the soup, including thyme, bay leaves and a bit of lemon juice to brighten all the flavors. Enjoy this traditional and warming dish!
“I always recommend using sea salt or kosher salt for the best flavor, and this recipe is no exception. Trust me, it makes a difference.
“This lentil soup is vegetarian, vegan, low-calorie and low-fat, and with all those lentils, it's also surprisingly high in protein, with nearly 19 grams per serving. If you use a fresh homemade vegetable broth, this recipe is also gluten-free.” Prep Time: 5 minutes; Cook Time: 50 minutes; Total Time: 55 minutes; Yield: 4 servings of lentil soup
To view this online, click here.
Ingredients
1 tsp vegetable oil (canola oil, sunflower oil or any kind of cooking oil)
1 onion, diced
1 carrot, sliced
4 cups vegetable broth (or use a combination of water and vegetable bouillon cubes)
1 cup dry lentils (you want regular brown lentils - NOT red lentils to make this soup!)
1/4 tsp dried thyme
2 bay leaves
dash salt and pepper, to taste
2 tsp lemon juice (optional, but delicious)
Preparation
In a large pot, sautee the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear.
Add the vegetable broth, lentils, thyme, bay leaves and a dash of sea salt or kosher salt and black pepper (you can always add more later when you taste the soup).
Reduce heat to a simmer. Cover and cook your soup until the lentils are soft, about 45 minutes.
Remove bay leaves and stir in lemon juice before serving.
The lemon juice is optional, but it just helps to bring out all the other flavors a bit more.
Taste, and and season with a bit more salt and pepper to taste, or, serve as is and allow everyone to season as they prefer.
Makes 4 servings of lentil soup.
REDUCED-FAT VEGAN SWEET POTATO PIE
Also from the vegetarian blog. Jolinda Hackett writes, "It's classic. It's old-fashioned. It's vegan (if you use vegan margarine instead of butter and use a vegan pastry crust), and it's a reduced-fat and dairy-free dessert. What's not to love about this sweet potato pie recipe?"
Ingredients:
Pastry crust for a 9-inch double crust pie (make sure it's vegan, if necessary)
1 cup water
1/2 teaspoon salt
3 medium sweet potatoes (about 2-1/4 pounds), peeled and sliced into 1/4-inch rounds
1/2 cup white sugar
1/3 cup firmly packed brown sugar
2 tablespoons lemon juice
2 tablespoons all-purpose flour
1 tablespoon pumpkin pie spice
1 tablespoon butter or cold vegan soy butter or margarine, cut into pieces
Preparation:
Preheat oven to 425 degrees.
Prepare a pie plate. Line a 9-inch pie plate with one layer of the pastry, then set aside.
Combine one cup of water and the salt in a large saucepan. Add sweet potatoes; cover and bring to a boil over high heat. Reduce heat and simmer until sweet potatoes are just barely tender when pierced with a fork, about 5 minutes.
Drain sweet potato slices and rinse with cold water until cool to touch. Drain the sweet potatoes well then transfer them to a large mixing bowl.
Add white sugar, brown sugar, lemon juice, flour and pumpkin pie spice to the sweet potatoes and toss gently with a spatula until slices are evenly coated. Spoon sweet potatoes into prepared pastry-lined pie plate. Dot the top of the sweet potatoes with butter or vegan margarine.
Place the top pastry over the filling and crimp top and bottom pastries together to make a sealed decorative edge, then cut three or four small slits in the top to allow steam to escape.
Bake the pie in oven until crust is browned and sweet potatoes are tender when pierced, about 50 minutes. If edges of crust start to brown too quickly, drape lightly with strips of foil.
Cool pie on wire rack at least 1 hour. Sweet potato pie can be served warm or cool.
Try it with a whole wheat pastry crust.
TOFU AND SPINACH TART
This comes from the February 2005 issue of Vegetarian Times, and begins, “This variation of Greek spanakopita calls for a single layer of puff pastry rather than two of phyllo. Be sure to squeeze the spinach dry.” Serves 6.
To view this online, go to http://www.vegetariantimes.com/recipe/tofu-and-spinach-tart/.
3/4 cup unseasoned breadcrumbs
1 1/2 lb. fresh prewashed spinach, partially wilted or 2 10-oz. pkg. frozen spinach
1 lb. firm tofu, well drained
1 onion, diced
2 cloves garlic, minced
1/2 cup currants or raisins
4 oz. crumbled feta cheese, optional
1 Tbs. fresh lemon juice
4 Tbs. olive oil
1 tsp. salt
1/2 tsp. dried oregano
1/4 tsp. freshly ground black pepper
1 red pepper, seeded and diced
1 sheet puff pastry, thawed
Preheat oven to 350F. Spray 9×13-inch baking pan with nonstick cooking spray, and sprinkle with breadcrumbs.
Chop well-squeezed spinach coarsely, and put into mixing bowl. Press tofu between layers of paper towels to remove liquid. Crumble into bowl. Add onion, garlic, currants, feta cheese, if using, lemon juice, 3 Tbs. olive oil, salt, oregano and pepper. Toss well.
Spread mixture over breadcrumbs. Arrange red pepper strips on top. Roll out puff pastry to fit top of pan. Brush with remaining oil.
Bake until golden brown, about 40 minutes. Serve warm.
nutritional information Per SERVING: Calories: 530; Protein: 22 g; Total Fat: 34 g; Saturated Fat: 7 g; Carbohydrates: 42 g; Cholesterol: 15 mg; Sodium: 810 mg; Fiber: 6 g; Sugar: 12 g
CATALAN-STYLE VEGETABLES WITH ROMESCO SAUCE
This also comes from the February 2005 issue of Vegetarian Times, and begins, “For a lovely color contrast, add cooked frozen peas before serving this dish. It’s delicious over rice or pasta.” Serves 4.
To view this online, go to http://www.vegetariantimes.com/recipe/catalan-style-vegetables-with-romesco-sauce/
Romesco Sauce
1/3 cup slivered blanched almonds
4 cloves garlic
1 roasted water-packed red bell pepper, rinsed
1/2 tsp. salt, or to taste
Cayenne to taste
1 14.5-oz. can diced tomatoes, well drained
2 Tbs. red wine vinegar
1/3 cup olive oil
Roasted Vegetables
2 red or yellow bell peppers, seeded, cut into 1-inch pieces
1 large eggplant or 4 large portobello mushroom caps, cut into 1-inch pieces
1 large sweet onion, cut into 1-inch pieces
2 tsp. olive oil
Salt and freshly ground black pepper to taste
1 15.5-oz. can chickpeas, drained and rinsed
Preheat oven to 375F.
To make Romesco Sauce: Put almonds, garlic, roasted bell pepper, salt and cayenne pepper into blender or food processor; process until finely ground. Add remaining ingredients, and blend until thick and creamy.
To make Roasted Vegetables: Put vegetables in 9×13-inch baking dish; toss with oil, salt and pepper. Roast 30 minutes, or until tender.
Remove from oven. Turn vegetables, stir in chickpeas and return to oven to heat through, about 10 minutes. Drizzle with Romesco Sauce.
nutritional information Per SERVING: Calories: 500; Protein: 15 g; Total Fat: 29 g; Saturated Fat: 3 g; Carbohydrates: 50 g; Sodium: 760 mg; Fiber: 12 g; Sugar: 13 g; Vegan
MASHED RED POTATOES WITH GARLIC AND PARMESAN
This was sent in by MizzNezz in the Food e-newsletter. MizzNezz wrote, “The potatoes are ready in our garden, and this is the first recipe I reach for! These are SO good!!” Prep Time: 5 minutes; Cook Time: 25 minutes; Total Time: 30 minutes; makes 6 servings.
To view this online, click here.
Ingredients
2 1⁄2 lbs red potatoes, unpeeled, quartered
3 garlic cloves, peeled
2 tablespoons butter
1⁄2 cup milk
1 teaspoon salt
1⁄4 cup grated parmesan cheese
Directions
Put potatoes and garlic in large pan.
Cover with water.
Bring to a boil.
Reduce heat and simmer for 25 minutes, until potatoes are tender.
Drain well.
Mash with the butter, milk, and salt.
Stir in the parmesan cheese.
CHOCOLATE BABKA
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “Baking a chocolate babka is no casual undertaking. The Eastern European yeast-risen coffee cake has 14 steps and takes all day to make. But the results are worth every sugarcoated second – with a moist, deeply flavored brioche-like cake wrapped around a dark fudge filling, then topped with cocoa streusel crumbs.
“If you want to save yourself a little work and love Nutella, you can substitute 1 1/2 cup of it for the homemade fudge filling. Also note that you can make this over a few days instead of all at once. Babka freezes well for up to 3 months, so if you need only one loaf now, freeze the other for later.” Makes 2 loaves.
To view this online, click here.
Ingredients
For the Dough:
1/2 cup whole milk
1 package (1/4 ounce) active dry yeast
1/3 cup granulated sugar, plus a pinch
4 1/4 cups all-purpose flour, more as needed
1 1/2 teaspoons fine sea salt
1 teaspoon vanilla extract
1 teaspoon grated lemon zest (optional)
1/2 teaspoon freshly grated nutmeg
4 large eggs, at room temperature, lightly beaten
10 tablespoons unsalted butter, at room temperature, plus more for greasing bowls and pans
For the Fudge Filling:
1/2 cup granulated sugar
3/4 cup heavy cream or half-and-half
Pinch kosher salt
6 ounces/170 grams extra bittersweet chocolate, preferably between 66 and 74 percent cocoa, coarsely chopped
8 tablespoons/1 stick unsalted butter, diced, at room temperature
2 teaspoons vanilla extract
For the Chocolate Streusel:
1/2 cup all-purpose flour
3 tablespoons granulated sugar
1 1/2 tablespoons cocoa powder
1/2 teaspoon kosher salt
4 1/2 tablespoons unsalted butter, melted
1/3 cup mini semisweet chocolate chips
For the Syrup:
2/3 cup granulated sugar
Preparation
Prepare the dough: In a small saucepan or a bowl in the microwave, warm the milk until it’s lukewarm but not hot (about 110 degrees). Add yeast and a pinch of sugar and let sit for 5 to 10 minutes, until slightly foamy.
In an electric mixer fitted with the dough hook, or in a food processor, mix together flour, 1/3 cup sugar, the salt, the vanilla, the lemon zest (if using) and the nutmeg. (If you don't have a mixer or processor, use a large bowl and a wooden spoon.) Beat or process in the yeast mixture and eggs until the dough comes together in a soft mass, about 2 minutes. If the dough sticks to the side of the bowl and doesn’t come together, add a tablespoon more flour at a time until it does, beating very well in between additions.
Add half the butter and beat or pulse until the dough is smooth and elastic, 3 to 5 minutes, scraping down the sides of the bowl with a spatula as needed. Beat in the rest of the butter and continue to beat or pulse until the dough is smooth and stretchy, another 5 to 7 minutes. Again, if the dough sticks to the sides of the bowl, add additional flour, 1 tablespoon at a time.
Butter a clean bowl, form the dough into a ball and roll it around in the bowl so all sides are buttered. Cover the bowl with a clean towel and let it rise in a warm, draft-free place (inside of a turned-off oven with the oven light on is good) until it puffs and rises, about 1 to 2 hours. It may not double in bulk but it should rise.
Press the dough down with your hands, re-cover the bowl and refrigerate overnight (or, in a pinch, for at least 4 hours, but the flavor won't be as developed).
Prepare the filling: In a medium saucepan over medium heat, combine sugar, cream and salt. Simmer, stirring occasionally, until sugar completely dissolves, about 5 minutes. Scrape mixture into a bowl. Stir in chocolate, butter and vanilla until smooth. Let cool to room temperature. Filling can be made up to a week ahead and stored, covered, in the fridge. Let come to room temperature before using.
Prepare the streusel: In a bowl, stir together flour, sugar, cocoa powder and salt. Stir in melted butter until it is evenly distributed and forms large, moist crumbs. Stir in the chocolate chips. Streusel can be prepared up to 3 days ahead and stored, covered, in the fridge.
Prepare the syrup: In a small saucepan, combine sugar and 2/3 cup/158 milliliters water. Bring to a simmer over medium heat, then simmer for 2 minutes, stirring occasionally until the sugar dissolves.
Butter two 9-inch loaf pans, then line with parchment paper, leaving 2 inches of paper hanging over on the sides to use as handles later.
Remove dough from refrigerator and divide in half. On a floured surface, roll one piece into a 9-by-17-inch rectangle. Spread with half the filling (there's no need to leave a border). Starting with a long side, roll into a tight coil. Transfer the coil onto a dish towel or piece of plastic wrap and stick it in the freezer for 10 minutes. Repeat with the other piece of dough.
Slice one of the dough coils in half lengthwise to expose the filling. Twist the halves together as if you were braiding them, then fold the braid in half so it’s about 9 inches long. Place into a prepared pan, letting it curl around itself if it’s a little too long for the pan. Cover loosely with a clean kitchen towel and let rise in a warm place for 1 to 1 1/2 hours, until puffy (it won’t quite double). Alternatively, you can cover the pans with plastic wrap and let them rise in the refrigerator overnight; bring them back to room temperature for an hour before baking.
When you're ready to bake, heat the oven to 350 degrees. Use your fingers to clump streusel together and scatter all over the tops of the cakes. Transfer to oven and bake until a tester goes into the cakes without any rubbery resistance and comes out clean, 40 to 50 minutes. The cakes will also sound hollow if you unmold them and tap on the bottom. An instant-read thermometer will read between 185 and 210 degrees.
As soon as the cakes come out of the oven, use a skewer or paring knife to pierce them all over going all the way to the bottom of the cakes, and then pour the syrup on top of the cakes, making sure to use half the syrup for each cake.
Transfer to a wire rack to cool completely before serving.
VEGETARIAN LENTIL SOUP
This comes from Jolinda Hackett, About.com’s Vegetarian Food expert. Jolinda write, “Lentil soup is one of those recipes that should be in every cook's repertoire. Lentils are available in most grocery stores and are high in protein, healthy and very cheap. This vegetarian lentil soup recipe uses plenty of seasonings to perk up the soup, including thyme, bay leaves and a bit of lemon juice to brighten all the flavors. Enjoy this traditional and warming dish!
“I always recommend using sea salt or kosher salt for the best flavor, and this recipe is no exception. Trust me, it makes a difference.
“This lentil soup is vegetarian, vegan, low-calorie and low-fat, and with all those lentils, it's also surprisingly high in protein, with nearly 19 grams per serving. If you use a fresh homemade vegetable broth, this recipe is also gluten-free.” Prep Time: 5 minutes; Cook Time: 50 minutes; Total Time: 55 minutes; Yield: 4 servings of lentil soup
To view this online, click here.
Ingredients
1 tsp vegetable oil (canola oil, sunflower oil or any kind of cooking oil)
1 onion, diced
1 carrot, sliced
4 cups vegetable broth (or use a combination of water and vegetable bouillon cubes)
1 cup dry lentils (you want regular brown lentils - NOT red lentils to make this soup!)
1/4 tsp dried thyme
2 bay leaves
dash salt and pepper, to taste
2 tsp lemon juice (optional, but delicious)
Preparation
In a large pot, sautee the onions and carrot in the vegetable oil for 3-5 minutes until onions turn clear.
Add the vegetable broth, lentils, thyme, bay leaves and a dash of sea salt or kosher salt and black pepper (you can always add more later when you taste the soup).
Reduce heat to a simmer. Cover and cook your soup until the lentils are soft, about 45 minutes.
Remove bay leaves and stir in lemon juice before serving.
The lemon juice is optional, but it just helps to bring out all the other flavors a bit more.
Taste, and and season with a bit more salt and pepper to taste, or, serve as is and allow everyone to season as they prefer.
Makes 4 servings of lentil soup.
REDUCED-FAT VEGAN SWEET POTATO PIE
Also from the vegetarian blog. Jolinda Hackett writes, "It's classic. It's old-fashioned. It's vegan (if you use vegan margarine instead of butter and use a vegan pastry crust), and it's a reduced-fat and dairy-free dessert. What's not to love about this sweet potato pie recipe?"
Ingredients:
Pastry crust for a 9-inch double crust pie (make sure it's vegan, if necessary)
1 cup water
1/2 teaspoon salt
3 medium sweet potatoes (about 2-1/4 pounds), peeled and sliced into 1/4-inch rounds
1/2 cup white sugar
1/3 cup firmly packed brown sugar
2 tablespoons lemon juice
2 tablespoons all-purpose flour
1 tablespoon pumpkin pie spice
1 tablespoon butter or cold vegan soy butter or margarine, cut into pieces
Preparation:
Preheat oven to 425 degrees.
Prepare a pie plate. Line a 9-inch pie plate with one layer of the pastry, then set aside.
Combine one cup of water and the salt in a large saucepan. Add sweet potatoes; cover and bring to a boil over high heat. Reduce heat and simmer until sweet potatoes are just barely tender when pierced with a fork, about 5 minutes.
Drain sweet potato slices and rinse with cold water until cool to touch. Drain the sweet potatoes well then transfer them to a large mixing bowl.
Add white sugar, brown sugar, lemon juice, flour and pumpkin pie spice to the sweet potatoes and toss gently with a spatula until slices are evenly coated. Spoon sweet potatoes into prepared pastry-lined pie plate. Dot the top of the sweet potatoes with butter or vegan margarine.
Place the top pastry over the filling and crimp top and bottom pastries together to make a sealed decorative edge, then cut three or four small slits in the top to allow steam to escape.
Bake the pie in oven until crust is browned and sweet potatoes are tender when pierced, about 50 minutes. If edges of crust start to brown too quickly, drape lightly with strips of foil.
Cool pie on wire rack at least 1 hour. Sweet potato pie can be served warm or cool.
Try it with a whole wheat pastry crust.
Monday, April 11, 2016
Monday Recipes
Enjoy!
RUSTIC PEACH-BLUEBERRY TART
This comes from the July 2006 issue of Vegetarian Times. It begins, “This tart recipe can be made with any fresh fruit—simply substitute 6 cups of your favorite fruit for the peaches and blueberries called for below. When peaches and berries aren't in season, you can also make this tart with frozen fruit.” Serves 8.
To view this online, click here.
3/4 cup all-purpose flour
3/4 cup yellow cornmeal
1/2 cup sugar
1/8 tsp. salt
6 oz. Neufchâtel cheese, diced
4 Tbs. (1/2 stick) butter, diced
5 medium-size peaches, peeled, pitted and sliced (about 5 cups)
1 1/2 cups blueberries
1/3 cup sugar
3 Tbs. fresh lemon juice
2 Tbs. cornstarch
1/4 tsp. ground cinnamon
Ice cream or 2 cups sweetened whipped cream, optional
To make Cornmeal Crust: Pulse flour, cornmeal, sugar and salt in food processor 2 or 3 times to combine. Add cheese and butter, and blend until dough resembles coarse meal. Add 3 Tbs. cold water, and pulse several times, or until dough comes together. Pat into a flat disk, wrap in plastic wrap and chill 1 hour, or overnight.
Preheat oven to 425°F.
To make Peach-Blueberry Filling: Toss peaches, blueberries, sugar, lemon juice, cornstarch and cinnamon in large bowl. Let stand 15 minutes, or until sugar is dissolved.
Place sheet of parchment paper on work surface, and sprinkle with flour. Roll dough into 12-inch round. Fold in edge 1/2 inch to create sides. Slide parchment and dough onto ungreased baking sheet or pizza pan.
Spoon fruit in center of crust with slotted spoon. Discard juices. Bake 15 minutes. Reduce heat to 350F, and bake 20 minutes more, or until crust is crisp and brown. Let cool 10 minutes. Slide tart from parchment onto serving plate. Serve warm or at room temperature, and top with ice cream or whipped cream, if desired.
nutritional information Per SERVING: Calories: 319; Protein: 5 g; Total Fat: 11 g; Saturated Fat: 6 g; Carbohydrates: 52 g; Cholesterol: 31 mg; Sodium: 123 mg; Fiber: 3 g; Sugar: 29 g
FRESH HERB POTATO ROSTI
This recipe comes from the November/December 2015 issue of Vegetarian Times, page 42, and begins, “If you like hash browns, you’ll love this easy hors d’oeuvre from Austria that is nothing more than grated potatoes and fresh herbs fried in a little olive oil. Serve in wedges (as shown), or cut into small squares for bite-size nibbles. If you’re making rösti for a crowd, prepare the potato cakes ahead of time, then reheat them in the skillet before serving.” Ready in 30 minutes or less.
To view this online, click here.
2 large russet potatoes, peeled and grated (1 1/2 lb.)
4 tsp. fresh chives, coarsely chopped
4 tsp. fresh parsley, coarsely chopped
4 tsp. fresh tarragon, coarsely chopped
2 Tbs. olive oil
Squeeze as much liquid as possible out of grated potatoes, then place in bowl, and toss with chives, parsley, and tarragon. Season with salt and pepper, if desired.
Heat 1 Tbs. oil in 9-inch skillet (preferably cast iron) over medium heat. Press potato mixture into pan, and cook 10 minutes, or until bottom of rösti is golden brown. Loosen bottom and sides of rösti, then slide onto plate. Add remaining 1 Tbs. oil to pan, flip rösti back into pan (browned side up), and cook 10 to 15 minutes more, or until second side of rösti is golden brown. Loosen rösti, then slide onto serving plate. Cut into wedges or squares, and serve warm.
nutritional information Per Per slice: Calories: 184; Protein: 3 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 8 mg; Fiber: 2 g; Sugar: 2 g; Vegan; Gluten-Free
MINI WHOOPIE PIES
This comes from the November/December 2015 issue of Vegetarian Times, pagae 62. It begins, "Want to win over the cookie lovers in your family? Make a batch of miniature whoopie pies! Kids will love the sweet marshmallow cream filling, while kids at heart can appreciate the tender chocolate cookies with a richer flavor than store-bought versions. The secret to their perfectly round shape is using a makeshift pastry bag made by snipping a corner from a resealable plastic bag." Makes 20 cookies.
To view this online, click here.
1/2 cup sugar
1/4 cup unsalted butter, softened
1 large egg, beaten
1/4 cup low-fat milk, at room temperature
1/2 tsp. vanilla extract
3/4 cup bittersweet chocolate chips, melted and slightly cooled
1 Tbs. plus 2 tsp. unsweetened cocoa
1/2 cup all-purpose flour
3/4 cup marshmallow cream, such as Marshmallow Fluff
Preheat oven to 350°F. Line two baking sheets with parchment paper. Cream together sugar and butter with whisk until smooth and sugar begins to dissolve. Whisk in egg, milk, and vanilla extract. Add melted chocolate and cocoa, and mix until smooth. Stir in flour with wooden spoon or rubber spatula. Do not overmix.
Transfer batter to 1-gal. resealable plastic bag or pastry bag fitted with small round tip. Trim 1/2-inch tip from corner of resealable plastic bag (if using) with scissors. Squeeze 40 1-inch dollops of batter onto baking sheet 2 inches apart. Bake 12 minutes, or until tops look dry and smooth. Cool 2 minutes on baking sheet; transfer to wire rack to cool completely.
To assemble: Spoon 1/2 tsp. marshmallow cream on bottoms of 20 cookies. Top with remaining cookies.
nutritional information Per Per cookie: Calories: 101; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 3 g; Carbohydrates: 14 g; Cholesterol: 17 mg; Sodium: 9 mg; Fiber: less than 1 g; Sugar: 10 g
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.
SIMPLE BARBECUE SAUCE
This comes from John Willoughby in The New York Times cooking e-newsletter. John wrote, “Smoked paprika is the secret weapon in this simple barbecue sauce, which goes beautifully with pork and chicken. If you’re painting the sauce onto cooking meat, thin it out with water to about a one-to-one ratio, which will keep the sugars from burning too quickly over the fire. Serve the full-strength stuff alongside the finished meat.” Time: 10 minutes; makes about 1 1/2 cups.
To view this online, click here.
Ingredients
2/3 cup ketchup
1/2 cup cider vinegar
1/4 cup brown sugar
2 teaspoons pimentón (smoked Spanish paprika)
1 teaspoon ground cumin
1 teaspoon kosher salt
1 teaspoon freshly cracked black pepper
Preparation
Combine all ingredients in a small saucepan, bring to a simmer over medium heat and cook for 5 minutes.
QUICK AND SPICY TOMATO SOUP
This comes from Giada De Laurentiis of The Food Network’s Everyday Italian. Total Time: 22 min; Prep: 10 min; Cook: 12 min; Yield: 4 to 6 servings; Level: Easy
Note: The original recipe includes 2 (14-ounce) cans of chicken broth; I've changed that to vegetable broth.
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/quick-and-spicy-tomato-soup-recipe.html?oc=linkback
Ingredients
3 tablespoons olive oil
2 carrots, peeled and chopped
1 small onion, chopped
1 clove garlic, minced
1 (26-ounce) jar marinara sauce (recommended: San Marzano brand)
2 (14-ounce) cans vegetable broth
1 (15-ounce) can cannellini beans, drained and rinsed
1/2 teaspoon red pepper flakes
1/2 cup pastina pasta (or any small pasta)
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Directions
Warm the olive oil in a large soup pot over medium-high heat. Add the carrots, onion, and garlic and saute until soft, about 2 minutes. Add the jar of marinara sauce, chicken broth, cannellini beans, red pepper flakes, pasta, salt and pepper. Simmer for 10 minutes. Ladle into bowls and serve.
RUSTIC PEACH-BLUEBERRY TART
This comes from the July 2006 issue of Vegetarian Times. It begins, “This tart recipe can be made with any fresh fruit—simply substitute 6 cups of your favorite fruit for the peaches and blueberries called for below. When peaches and berries aren't in season, you can also make this tart with frozen fruit.” Serves 8.
To view this online, click here.
3/4 cup all-purpose flour
3/4 cup yellow cornmeal
1/2 cup sugar
1/8 tsp. salt
6 oz. Neufchâtel cheese, diced
4 Tbs. (1/2 stick) butter, diced
5 medium-size peaches, peeled, pitted and sliced (about 5 cups)
1 1/2 cups blueberries
1/3 cup sugar
3 Tbs. fresh lemon juice
2 Tbs. cornstarch
1/4 tsp. ground cinnamon
Ice cream or 2 cups sweetened whipped cream, optional
To make Cornmeal Crust: Pulse flour, cornmeal, sugar and salt in food processor 2 or 3 times to combine. Add cheese and butter, and blend until dough resembles coarse meal. Add 3 Tbs. cold water, and pulse several times, or until dough comes together. Pat into a flat disk, wrap in plastic wrap and chill 1 hour, or overnight.
Preheat oven to 425°F.
To make Peach-Blueberry Filling: Toss peaches, blueberries, sugar, lemon juice, cornstarch and cinnamon in large bowl. Let stand 15 minutes, or until sugar is dissolved.
Place sheet of parchment paper on work surface, and sprinkle with flour. Roll dough into 12-inch round. Fold in edge 1/2 inch to create sides. Slide parchment and dough onto ungreased baking sheet or pizza pan.
Spoon fruit in center of crust with slotted spoon. Discard juices. Bake 15 minutes. Reduce heat to 350F, and bake 20 minutes more, or until crust is crisp and brown. Let cool 10 minutes. Slide tart from parchment onto serving plate. Serve warm or at room temperature, and top with ice cream or whipped cream, if desired.
nutritional information Per SERVING: Calories: 319; Protein: 5 g; Total Fat: 11 g; Saturated Fat: 6 g; Carbohydrates: 52 g; Cholesterol: 31 mg; Sodium: 123 mg; Fiber: 3 g; Sugar: 29 g
FRESH HERB POTATO ROSTI
This recipe comes from the November/December 2015 issue of Vegetarian Times, page 42, and begins, “If you like hash browns, you’ll love this easy hors d’oeuvre from Austria that is nothing more than grated potatoes and fresh herbs fried in a little olive oil. Serve in wedges (as shown), or cut into small squares for bite-size nibbles. If you’re making rösti for a crowd, prepare the potato cakes ahead of time, then reheat them in the skillet before serving.” Ready in 30 minutes or less.
To view this online, click here.
2 large russet potatoes, peeled and grated (1 1/2 lb.)
4 tsp. fresh chives, coarsely chopped
4 tsp. fresh parsley, coarsely chopped
4 tsp. fresh tarragon, coarsely chopped
2 Tbs. olive oil
Squeeze as much liquid as possible out of grated potatoes, then place in bowl, and toss with chives, parsley, and tarragon. Season with salt and pepper, if desired.
Heat 1 Tbs. oil in 9-inch skillet (preferably cast iron) over medium heat. Press potato mixture into pan, and cook 10 minutes, or until bottom of rösti is golden brown. Loosen bottom and sides of rösti, then slide onto plate. Add remaining 1 Tbs. oil to pan, flip rösti back into pan (browned side up), and cook 10 to 15 minutes more, or until second side of rösti is golden brown. Loosen rösti, then slide onto serving plate. Cut into wedges or squares, and serve warm.
nutritional information Per Per slice: Calories: 184; Protein: 3 g; Total Fat: 7 g; Saturated Fat: less than 1 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 8 mg; Fiber: 2 g; Sugar: 2 g; Vegan; Gluten-Free
MINI WHOOPIE PIES
This comes from the November/December 2015 issue of Vegetarian Times, pagae 62. It begins, "Want to win over the cookie lovers in your family? Make a batch of miniature whoopie pies! Kids will love the sweet marshmallow cream filling, while kids at heart can appreciate the tender chocolate cookies with a richer flavor than store-bought versions. The secret to their perfectly round shape is using a makeshift pastry bag made by snipping a corner from a resealable plastic bag." Makes 20 cookies.
To view this online, click here.
1/2 cup sugar
1/4 cup unsalted butter, softened
1 large egg, beaten
1/4 cup low-fat milk, at room temperature
1/2 tsp. vanilla extract
3/4 cup bittersweet chocolate chips, melted and slightly cooled
1 Tbs. plus 2 tsp. unsweetened cocoa
1/2 cup all-purpose flour
3/4 cup marshmallow cream, such as Marshmallow Fluff
Preheat oven to 350°F. Line two baking sheets with parchment paper. Cream together sugar and butter with whisk until smooth and sugar begins to dissolve. Whisk in egg, milk, and vanilla extract. Add melted chocolate and cocoa, and mix until smooth. Stir in flour with wooden spoon or rubber spatula. Do not overmix.
Transfer batter to 1-gal. resealable plastic bag or pastry bag fitted with small round tip. Trim 1/2-inch tip from corner of resealable plastic bag (if using) with scissors. Squeeze 40 1-inch dollops of batter onto baking sheet 2 inches apart. Bake 12 minutes, or until tops look dry and smooth. Cool 2 minutes on baking sheet; transfer to wire rack to cool completely.
To assemble: Spoon 1/2 tsp. marshmallow cream on bottoms of 20 cookies. Top with remaining cookies.
nutritional information Per Per cookie: Calories: 101; Protein: 1 g; Total Fat: 5 g; Saturated Fat: 3 g; Carbohydrates: 14 g; Cholesterol: 17 mg; Sodium: 9 mg; Fiber: less than 1 g; Sugar: 10 g
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.
SIMPLE BARBECUE SAUCE
This comes from John Willoughby in The New York Times cooking e-newsletter. John wrote, “Smoked paprika is the secret weapon in this simple barbecue sauce, which goes beautifully with pork and chicken. If you’re painting the sauce onto cooking meat, thin it out with water to about a one-to-one ratio, which will keep the sugars from burning too quickly over the fire. Serve the full-strength stuff alongside the finished meat.” Time: 10 minutes; makes about 1 1/2 cups.
To view this online, click here.
Ingredients
2/3 cup ketchup
1/2 cup cider vinegar
1/4 cup brown sugar
2 teaspoons pimentón (smoked Spanish paprika)
1 teaspoon ground cumin
1 teaspoon kosher salt
1 teaspoon freshly cracked black pepper
Preparation
Combine all ingredients in a small saucepan, bring to a simmer over medium heat and cook for 5 minutes.
QUICK AND SPICY TOMATO SOUP
This comes from Giada De Laurentiis of The Food Network’s Everyday Italian. Total Time: 22 min; Prep: 10 min; Cook: 12 min; Yield: 4 to 6 servings; Level: Easy
Note: The original recipe includes 2 (14-ounce) cans of chicken broth; I've changed that to vegetable broth.
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/quick-and-spicy-tomato-soup-recipe.html?oc=linkback
Ingredients
3 tablespoons olive oil
2 carrots, peeled and chopped
1 small onion, chopped
1 clove garlic, minced
1 (26-ounce) jar marinara sauce (recommended: San Marzano brand)
2 (14-ounce) cans vegetable broth
1 (15-ounce) can cannellini beans, drained and rinsed
1/2 teaspoon red pepper flakes
1/2 cup pastina pasta (or any small pasta)
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
Directions
Warm the olive oil in a large soup pot over medium-high heat. Add the carrots, onion, and garlic and saute until soft, about 2 minutes. Add the jar of marinara sauce, chicken broth, cannellini beans, red pepper flakes, pasta, salt and pepper. Simmer for 10 minutes. Ladle into bowls and serve.
Friday, April 8, 2016
Friday Recipes
Finally, Friday! Here are six vegetarian recipes to help you through the weekend. Enjoy!
BALSAMIC BERRY YOGURT
This, as well as the Java Fig recipe, comes from the October 2015 issue of Runner's World, page 52. (The first two yogurt recipes - Black Forest Yogurt and Roasted Grape Yogurt - were posted two days ago, and the second two - Lemony Beet Yogurt and Curry Mango Yogurt - yesterday.) The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “A little balsamic glaze adds sweetness without too much sugar. The vitamin C in strawberries may improve exercise performance.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
2 teaspoons balsamic glaze
2 teaspoons honey
Sprinkle of lemon zest
Sprinkle of cinnamon
Sliced strawberries
Pistachios
Sliced basil
Instructions
Stir balsamic glaze, honey, lemon zest, and cinnamon into yogurt. Top with sliced strawberries, pistachios, and basil.
Nutrition Information: Calories per serving: 286; Carbs: 33 g; Fiber: 4 g; Protein: 18 g; Total fat: 10.5 g; Saturated fat: 3 g; Sodium: 124 mg
JAVA FIG YOGURT
This one begins, “The center of the cocoa bean, cacao nibs pack crunch, cocoa flavor, and disease-fighting antioxidants.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1/4 cup dried figs
1/4 cup coffee
1/2 teaspoon orange zest
1/4 teaspoon vanilla extract
Cacao nibs
Instructions
To make a coffee-fig puree, soak the dried figs in coffee for 2 hours. Add the orange zest and vanilla extract. Blend until all ingredients are combined. Stir the coffee-fig puree into yogurt. Sprinkle the cacao nibs on top.
Nutrition Information: Calories per serving: 284; Carbs: 33 g; Fiber: 7 g; Protein: 16 g; Total fat: 9 g; Saturated fat: 6 g; Sodium: 58 mg
VEGAN ANGEL HAIR PASTA PRIMAVERA
This comes from Jolinda Hackett, About.com's Vegetarian expert. She writes, “Primavera is a healthy main dish easy enough to prepare on a weeknight. Made from a simple creamy homemade white sauce and plenty of garlic and basil for flavor, this is a healthy and filling vegetarian pasta dish perfect for a quick and easy vegetarian dinner.”
She adds, “With lots of veggies and a soymilk-based sauce, this vegetarian and vegan pasta primavera with angel hair is very low in fat.”
Ingredients
3 tbsp olive oil
1 onion, diced
3 cloves garlic, minced
1 tbsp dried basil
6 tbsp flour
3 cups soy milk
1/4 cup nutritional yeast
1 small head broccoli, cut into florets
1 medium carrot, sliced
1/2 pound sliced fresh mushrooms
1 cup frozen peas
salt and pepper to taste
1 pound angel hair pasta
Preparation
Heat the olive oil in a large saucepan over medium heat. Cook the onion, garlic and basil until the onion becomes translucent, about 5-7 minutes. Stir in the flour to make a paste.
Slowly add the soy milk, stirring constantly. Stir in the nutritional yeast, then cook over low heat until the mixture thickens.
Steam the broccoli and carrot, and add to the sauce along with the mushrooms and peas. Add salt and pepper to taste, then cook until heated through.
Cook the pasta according to package directions, then serve sauce over pasta.
VEGAN CREAM OF ASPARAGUS SOUP
This recipe comes from Jolinda Hackett, About.com's Vegetarian Food guide. She writes, “With just four ingredients plus a little salt and pepper to taste, this is a very simple and basic vegan cream of asparagus soup recipe. Be sure to use a vegan margarine to make sure your asparagus soup is completely vegan and dairy-free.”
To view this recipe online, click here.
Ingredients
1 cup water or vegetable broth
1 bunch fresh asparagus
2 tbsp vegan margarine
2 tbsp flour
1 3/4 cups soy milk
salt and pepper to taste
Preparation
Blanch asparagus in water or vegetable broth for just a few minutes until asparagus is tender, but not soft and overcooked. Drain, reserving the cooking liquid, and set aside.
In a large soup pot, melt the margarine over medium-low heat, then add the milk and flour, stirring until a thick roux is formed. Remove from heat.
In a blender or food processor, add the asparagus, soy milk roux, asparagus cooking liquid and asparagus. Pulse a few times, until just blended, or until you have the desired consistency. I like to have a few pieces of whole asparagus in my soup, though you may prefer a smoother asparagus soup.
Return to the stove to reheat your soup, and season generously with salt and pepper.
GRILLED VEGETABLE PANZANELLA
From the July/August 2013 issue of Vegetarian Times, page 27. The recipe starts off, “Grilled summer vegetables require little seasoning to taste spectacular in this hearty bread salad.” Serves 4 in 30 minutes or less.
To view online, click here.
4 slices rustic French bread (8 oz.)
1 12-oz. pkg. cherry tomatoes
16 large green beans (4 oz.)
1 large yellow squash, quartered lengthwise
2 Tbs. olive oil
2 Tbs. white balsamic vinegar
1 large clove garlic, minced (1 tsp.)
1 small head radicchio, diced
1 oz. chilled blue cheese, crumbled or coarsely grated (1/3 cup)
4 hard-boiled eggs, roughly chopped
Coat grill pan or basket with cooking spray, and preheat over medium heat.
Grill bread slices 3 to 4 minutes per side until crisp and lightly charred. Slice into cubes, and transfer to large bowl.
Coat tomatoes, green beans, and squash lightly with cooking spray, and season with salt and pepper, if desired. Arrange in separate groups on prepared grill pan or in grill basket. Grill 8 minutes, or until squash and beans are charred and just tender, and tomatoes are splitting open, turning vegetables occasionally.
Transfer all but 4 tomatoes to medium bowl. Press tomatoes in bowl slightly to release juices. Spoon tomatoes, and then their juices, over toast cubes.
Whisk together oil, vinegar, and garlic in large serving bowl. Add remaining 4 tomatoes, mash coarsely, and season with salt and pepper, if desired. Cut green beans and squash crosswise into 1/2-inch pieces. Add cut vegetables, radicchio, and blue cheese to bowl with dressing. Toss to coat. Add bread cube mixture, and toss to coat. Sprinkle chopped eggs over top.
nutritional information Per 2-cup serving: Calories: 361; Protein: 15 g; Total Fat: 17 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 192 mg; Sodium: 533 mg; Fiber: 4 g; Sugar: 8 g
CHOYOTE RATATOUILLE AND RED BEANS
This is from the March 2016 issue of Vegetarian Times, page 76. It begins, “When chayote is simmered, it takes on a zucchini-like texture and tenderness, making it a perfect cold-weather substitute in this Provençal vegetable dish. We’ve added kidney beans for extra protein so you can serve this as a main dish over couscous, rice, or pasta.” Serves 8.
To view this online, click here.
3 Tbs. olive oil
2 small onions, quartered and thinly sliced (2 cups)
2 small red, orange, or yellow bell peppers, cut into thin 1 1/2-inch-long strips
1 large fennel bulb, trimmed, cut into eighths, and thinly sliced (2 cups)
3 cloves garlic, minced (1 Tbs.)
4 chayotes, peeled and cut into 1-inch chunks (8 cups)
2 15-oz. cans chopped tomatoes
4 sprigs fresh thyme
4 sprigs fresh oregano
2 bay leaves
1/2 tsp. harissa paste, optional
1 1/2 cups cooked kidney beans, or one 15-oz. can kidney beans, rinsed and drained
Heat oil in large saucepan or Dutch oven over medium heat. Add onions, bell peppers, and fennel, and sauté 5 to 7 minutes, or until vegetables are translucent. Stir in garlic, then chayote, tomatoes, thyme, oregano, bay leaves, harissa paste (if using), and 1 cup water. Cover, reduce heat to medium-low, and simmer 30 minutes.
Add kidney beans, and cook, covered, 10 to 15 minutes more, or until chayote is tender. Adjust seasoning with harissa paste, and season with salt and pepper, if desired.
nutritional information Per Per 1-cup serving: Calories: 162; Protein: 6 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 24 g; Cholesterol: 0 mg; Sodium: 332 mg; Fiber: 7 g; Sugar: 8 g; Vegan; Gluten-Free
BALSAMIC BERRY YOGURT
This, as well as the Java Fig recipe, comes from the October 2015 issue of Runner's World, page 52. (The first two yogurt recipes - Black Forest Yogurt and Roasted Grape Yogurt - were posted two days ago, and the second two - Lemony Beet Yogurt and Curry Mango Yogurt - yesterday.) The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “A little balsamic glaze adds sweetness without too much sugar. The vitamin C in strawberries may improve exercise performance.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
2 teaspoons balsamic glaze
2 teaspoons honey
Sprinkle of lemon zest
Sprinkle of cinnamon
Sliced strawberries
Pistachios
Sliced basil
Instructions
Stir balsamic glaze, honey, lemon zest, and cinnamon into yogurt. Top with sliced strawberries, pistachios, and basil.
Nutrition Information: Calories per serving: 286; Carbs: 33 g; Fiber: 4 g; Protein: 18 g; Total fat: 10.5 g; Saturated fat: 3 g; Sodium: 124 mg
JAVA FIG YOGURT
This one begins, “The center of the cocoa bean, cacao nibs pack crunch, cocoa flavor, and disease-fighting antioxidants.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1/4 cup dried figs
1/4 cup coffee
1/2 teaspoon orange zest
1/4 teaspoon vanilla extract
Cacao nibs
Instructions
To make a coffee-fig puree, soak the dried figs in coffee for 2 hours. Add the orange zest and vanilla extract. Blend until all ingredients are combined. Stir the coffee-fig puree into yogurt. Sprinkle the cacao nibs on top.
Nutrition Information: Calories per serving: 284; Carbs: 33 g; Fiber: 7 g; Protein: 16 g; Total fat: 9 g; Saturated fat: 6 g; Sodium: 58 mg
VEGAN ANGEL HAIR PASTA PRIMAVERA
This comes from Jolinda Hackett, About.com's Vegetarian expert. She writes, “Primavera is a healthy main dish easy enough to prepare on a weeknight. Made from a simple creamy homemade white sauce and plenty of garlic and basil for flavor, this is a healthy and filling vegetarian pasta dish perfect for a quick and easy vegetarian dinner.”
She adds, “With lots of veggies and a soymilk-based sauce, this vegetarian and vegan pasta primavera with angel hair is very low in fat.”
Ingredients
3 tbsp olive oil
1 onion, diced
3 cloves garlic, minced
1 tbsp dried basil
6 tbsp flour
3 cups soy milk
1/4 cup nutritional yeast
1 small head broccoli, cut into florets
1 medium carrot, sliced
1/2 pound sliced fresh mushrooms
1 cup frozen peas
salt and pepper to taste
1 pound angel hair pasta
Preparation
Heat the olive oil in a large saucepan over medium heat. Cook the onion, garlic and basil until the onion becomes translucent, about 5-7 minutes. Stir in the flour to make a paste.
Slowly add the soy milk, stirring constantly. Stir in the nutritional yeast, then cook over low heat until the mixture thickens.
Steam the broccoli and carrot, and add to the sauce along with the mushrooms and peas. Add salt and pepper to taste, then cook until heated through.
Cook the pasta according to package directions, then serve sauce over pasta.
VEGAN CREAM OF ASPARAGUS SOUP
This recipe comes from Jolinda Hackett, About.com's Vegetarian Food guide. She writes, “With just four ingredients plus a little salt and pepper to taste, this is a very simple and basic vegan cream of asparagus soup recipe. Be sure to use a vegan margarine to make sure your asparagus soup is completely vegan and dairy-free.”
To view this recipe online, click here.
Ingredients
1 cup water or vegetable broth
1 bunch fresh asparagus
2 tbsp vegan margarine
2 tbsp flour
1 3/4 cups soy milk
salt and pepper to taste
Preparation
Blanch asparagus in water or vegetable broth for just a few minutes until asparagus is tender, but not soft and overcooked. Drain, reserving the cooking liquid, and set aside.
In a large soup pot, melt the margarine over medium-low heat, then add the milk and flour, stirring until a thick roux is formed. Remove from heat.
In a blender or food processor, add the asparagus, soy milk roux, asparagus cooking liquid and asparagus. Pulse a few times, until just blended, or until you have the desired consistency. I like to have a few pieces of whole asparagus in my soup, though you may prefer a smoother asparagus soup.
Return to the stove to reheat your soup, and season generously with salt and pepper.
GRILLED VEGETABLE PANZANELLA
From the July/August 2013 issue of Vegetarian Times, page 27. The recipe starts off, “Grilled summer vegetables require little seasoning to taste spectacular in this hearty bread salad.” Serves 4 in 30 minutes or less.
To view online, click here.
4 slices rustic French bread (8 oz.)
1 12-oz. pkg. cherry tomatoes
16 large green beans (4 oz.)
1 large yellow squash, quartered lengthwise
2 Tbs. olive oil
2 Tbs. white balsamic vinegar
1 large clove garlic, minced (1 tsp.)
1 small head radicchio, diced
1 oz. chilled blue cheese, crumbled or coarsely grated (1/3 cup)
4 hard-boiled eggs, roughly chopped
Coat grill pan or basket with cooking spray, and preheat over medium heat.
Grill bread slices 3 to 4 minutes per side until crisp and lightly charred. Slice into cubes, and transfer to large bowl.
Coat tomatoes, green beans, and squash lightly with cooking spray, and season with salt and pepper, if desired. Arrange in separate groups on prepared grill pan or in grill basket. Grill 8 minutes, or until squash and beans are charred and just tender, and tomatoes are splitting open, turning vegetables occasionally.
Transfer all but 4 tomatoes to medium bowl. Press tomatoes in bowl slightly to release juices. Spoon tomatoes, and then their juices, over toast cubes.
Whisk together oil, vinegar, and garlic in large serving bowl. Add remaining 4 tomatoes, mash coarsely, and season with salt and pepper, if desired. Cut green beans and squash crosswise into 1/2-inch pieces. Add cut vegetables, radicchio, and blue cheese to bowl with dressing. Toss to coat. Add bread cube mixture, and toss to coat. Sprinkle chopped eggs over top.
nutritional information Per 2-cup serving: Calories: 361; Protein: 15 g; Total Fat: 17 g; Saturated Fat: 4 g; Carbohydrates: 39 g; Cholesterol: 192 mg; Sodium: 533 mg; Fiber: 4 g; Sugar: 8 g
CHOYOTE RATATOUILLE AND RED BEANS
This is from the March 2016 issue of Vegetarian Times, page 76. It begins, “When chayote is simmered, it takes on a zucchini-like texture and tenderness, making it a perfect cold-weather substitute in this Provençal vegetable dish. We’ve added kidney beans for extra protein so you can serve this as a main dish over couscous, rice, or pasta.” Serves 8.
To view this online, click here.
3 Tbs. olive oil
2 small onions, quartered and thinly sliced (2 cups)
2 small red, orange, or yellow bell peppers, cut into thin 1 1/2-inch-long strips
1 large fennel bulb, trimmed, cut into eighths, and thinly sliced (2 cups)
3 cloves garlic, minced (1 Tbs.)
4 chayotes, peeled and cut into 1-inch chunks (8 cups)
2 15-oz. cans chopped tomatoes
4 sprigs fresh thyme
4 sprigs fresh oregano
2 bay leaves
1/2 tsp. harissa paste, optional
1 1/2 cups cooked kidney beans, or one 15-oz. can kidney beans, rinsed and drained
Heat oil in large saucepan or Dutch oven over medium heat. Add onions, bell peppers, and fennel, and sauté 5 to 7 minutes, or until vegetables are translucent. Stir in garlic, then chayote, tomatoes, thyme, oregano, bay leaves, harissa paste (if using), and 1 cup water. Cover, reduce heat to medium-low, and simmer 30 minutes.
Add kidney beans, and cook, covered, 10 to 15 minutes more, or until chayote is tender. Adjust seasoning with harissa paste, and season with salt and pepper, if desired.
nutritional information Per Per 1-cup serving: Calories: 162; Protein: 6 g; Total Fat: 6 g; Saturated Fat: less than 1 g; Carbohydrates: 24 g; Cholesterol: 0 mg; Sodium: 332 mg; Fiber: 7 g; Sugar: 8 g; Vegan; Gluten-Free
Thursday, April 7, 2016
Thursday Recipes
Enjoy!
LEMONY BEET YOGURT
This, as well as the Curry Mango recipe, comes from the October 2015 issue of Runner's World, page 52. (The first two yogurt recipes were posted yesterday, and can be viewed by clicking here.) The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “Beets are a leading source of nitrates, compounds that have been shown to improve exercise endurance. Walnuts provide heart-healthy omega-3 fats.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1/2 cup diced cooked beets
2 teaspoons chopped dill
Sprinkle of lemon zest
Pinch of salt
Chopped walnuts
Instructions
Stir the beets, dill, lemon zest, and salt into yogurt. Top with walnuts.
Nutrition Information: Calories per serving: 198; Carbs: 16 g; Fiber: 3 g; Protein: 17 g; Total fat: 8 g; Saturated fat: 2.5 g; Sodium: 268 mg
CURRY MANGO YOGURT
This one begins, “This sweet-and-savory combo provides cholesterol-lowering monounsaturated fat. Cashews offer magnesium, which improves muscle strength.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 1/2 teaspoons curry powder
Pinch of cayenne
1/2 cup diced mango
1/4 cup diced avocado
Chopped cashews
Lime zest
Instructions
Stir curry powder and cayenne into yogurt. Top with mango, avocado, cashews, and lime zest.
Nutrition Information: Calories per serving: 276; Carbs: 26 g; Fiber: 5 g; Protein: 17 g; Total fat: 13 g; Saturated fat: 4 g; Sodium: 63 mg
EASY MUSHROOM STROGANOFF [VEGAN]
This vegan recipe comes from One Green Planet, and begins, “This simple mushroom stroganoff will never disappoint. White Button mushrooms are sautéed with onion, garlic, and a splash of white wine and savory sauces. Vegetable broth is slowly poured over the mushrooms once they are tender, followed by flour to create a gravy sauce. You have the option of either stirring the pasta into the pan or dishing out the pasta and topping it with the stroganoff. Either way you do it, a garnish of fresh herbs is a must.” Serves 4 to 6, and is dairy-free and vegan.
To view this online, click here.
Ingredients
1 pound White Button mushrooms, stems removed and sliced
1/2 large onion, diced
2-3 cloves of garlic, minced
Up to 1 cup of water or vegetable broth
1/2 cup white wine
A healthy splash of vegan Worcestershire sauce
1 heaping tablespoon Dijon mustard
1/4 cup vegan yogurt
Olive oil
1-2 tablespoon all-purpose flour
Smoked paprika, sprinkled liberally
Roughly chopped flat leaf parsley, to garnish
1 package noodles, cooked according to package instructions
Preparation
In a large pan over medium-high heat, heat a healthy splash of olive oil. Add the onion and garlic, sauté until fragrant, anywhere from 5-10 minutes. Season with salt.
Add the mushrooms and sauté. The mushrooms will brown and release a lot of liquid. At this point, cook the noodles according to their package instructions.
Add the white wine and scrape the bottom of the pan to get all the good brown bits. Next, add in the Dijon mustard and a healthy splash of Worcestershire sauce.
Allow the mixture to reduce down, scraping the pan periodically.
Spoon a minimum of 1 tablespoon or up to 2 tablespoons flour over the mushrooms. Stir the mushrooms until the flour has been incorporated into the oils/liquid/onions. Slowly add the water or vegetable broth, l at your discretion, depending on how saucy you want the stroganoff to be.
Allow for the mixture to warm through and thicken.
Add the coconut yogurt and paprika and stir until fully incorporated.
By this point, the noodles should be done. The dish can be served with the sauce ladled over the noodles, or the noodles can be added into the pan and mixed through with the mushrooms.
Garnish with parsley and more paprika.
PASTA PRIMAVERA
This absolutely yummy recipe is from Giada De Laurentiis of The Food Network’s Everyday Italian. Total Time: 45 min; Prep: 25 min; Cook: 20 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/pasta-primavera-recipe.html?oc=linkback
Ingredients
3 carrots, peeled and cut into thin strips
2 medium zucchini or 1 large zucchini, cut into thin strips
2 yellow squash, cut into thin strips
1 onion, thinly sliced
1 yellow bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1/4 cup olive oil
Kosher salt and freshly ground black pepper
1 tablespoon dried Italian herbs or herbes de Provence
1 pound farfalle (bowtie pasta)
15 cherry tomatoes, halved
1/2 cup grated Parmesan
Directions
Preheat the oven to 450 degrees F.
On a large heavy baking sheet, toss all of the vegetables with the oil, salt, pepper, and dried herbs to coat. Transfer half of the vegetable mixture to another heavy large baking sheet and arrange evenly over the baking sheets. Bake until the carrots are tender and the vegetables begin to brown, stirring after the first 10 minutes, about 20 minutes total.
Meanwhile, cook the pasta in a large pot of boiling salted water until al dente, tender but still firm to the bite, about 8 minutes. Drain, reserving 1 cup of the cooking liquid.
Toss the pasta with the vegetable mixtures in a large bowl to combine. Toss with the cherry tomatoes and enough reserved cooking liquid to moisten. Season the pasta with salt and pepper, to taste. Sprinkle with the Parmesan and serve immediately.
CLASSIC WALDORF SALAD
This comes from the April/May 2012 issue of Vegetarian Times, page 61. It begins, “Created in the 1890s at the Waldorf Hotel in New York City, and noted in Cole Porter’s 1934 tune 'You’re the Top,' Waldorf Salad was once the be-all and end-all of culinary elegance.” Serves 6 in 30 minutes or less.
To view this online, click here.
Salad
3/r cup broken walnut pieces
4 10-inch celery stalks, cut into 3/8-inch dice (2 cups)
2 red-skinned apples, cored and cut into 1/2-inch dice (3 cups)
1 cup halved red grapes
12 Boston lettuce leaves
Dressing
1/2 cup light or vegan mayonnaise
1 Tbs. lemon juice
1/2 tsp. honey or agave nectar
1 Tbs. chopped parsley
To make Salad: Preheat oven to 350°F. Spread walnuts on baking sheet, and toast 8 to 10 minutes, or until light brown and fragrant. Cool.
Combine celery, apples, grapes, and toasted walnuts in large bowl.
To make Dressing: Stir together mayonnaise, lemon juice, honey, and parsley in bowl. Toss with Salad. Season with salt and pepper, if desired.
To serve, arrange 2 lettuce leaves on each plate. Top each with 1 cup Salad.
nutritional information Per 1-cup serving: Calories: 188; Protein: 3 g; Total Fat: 13 g; Saturated Fat: less than 1 g; Carbohydrates: 18 g; Cholesterol: 0 mg; Sodium: 176 mg; Fiber: 3 g; Sugar: 12 g; Gluten-Free
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
LEMONY BEET YOGURT
This, as well as the Curry Mango recipe, comes from the October 2015 issue of Runner's World, page 52. (The first two yogurt recipes were posted yesterday, and can be viewed by clicking here.) The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “Beets are a leading source of nitrates, compounds that have been shown to improve exercise endurance. Walnuts provide heart-healthy omega-3 fats.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1/2 cup diced cooked beets
2 teaspoons chopped dill
Sprinkle of lemon zest
Pinch of salt
Chopped walnuts
Instructions
Stir the beets, dill, lemon zest, and salt into yogurt. Top with walnuts.
Nutrition Information: Calories per serving: 198; Carbs: 16 g; Fiber: 3 g; Protein: 17 g; Total fat: 8 g; Saturated fat: 2.5 g; Sodium: 268 mg
CURRY MANGO YOGURT
This one begins, “This sweet-and-savory combo provides cholesterol-lowering monounsaturated fat. Cashews offer magnesium, which improves muscle strength.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 1/2 teaspoons curry powder
Pinch of cayenne
1/2 cup diced mango
1/4 cup diced avocado
Chopped cashews
Lime zest
Instructions
Stir curry powder and cayenne into yogurt. Top with mango, avocado, cashews, and lime zest.
Nutrition Information: Calories per serving: 276; Carbs: 26 g; Fiber: 5 g; Protein: 17 g; Total fat: 13 g; Saturated fat: 4 g; Sodium: 63 mg
EASY MUSHROOM STROGANOFF [VEGAN]
This vegan recipe comes from One Green Planet, and begins, “This simple mushroom stroganoff will never disappoint. White Button mushrooms are sautéed with onion, garlic, and a splash of white wine and savory sauces. Vegetable broth is slowly poured over the mushrooms once they are tender, followed by flour to create a gravy sauce. You have the option of either stirring the pasta into the pan or dishing out the pasta and topping it with the stroganoff. Either way you do it, a garnish of fresh herbs is a must.” Serves 4 to 6, and is dairy-free and vegan.
To view this online, click here.
Ingredients
1 pound White Button mushrooms, stems removed and sliced
1/2 large onion, diced
2-3 cloves of garlic, minced
Up to 1 cup of water or vegetable broth
1/2 cup white wine
A healthy splash of vegan Worcestershire sauce
1 heaping tablespoon Dijon mustard
1/4 cup vegan yogurt
Olive oil
1-2 tablespoon all-purpose flour
Smoked paprika, sprinkled liberally
Roughly chopped flat leaf parsley, to garnish
1 package noodles, cooked according to package instructions
Preparation
In a large pan over medium-high heat, heat a healthy splash of olive oil. Add the onion and garlic, sauté until fragrant, anywhere from 5-10 minutes. Season with salt.
Add the mushrooms and sauté. The mushrooms will brown and release a lot of liquid. At this point, cook the noodles according to their package instructions.
Add the white wine and scrape the bottom of the pan to get all the good brown bits. Next, add in the Dijon mustard and a healthy splash of Worcestershire sauce.
Allow the mixture to reduce down, scraping the pan periodically.
Spoon a minimum of 1 tablespoon or up to 2 tablespoons flour over the mushrooms. Stir the mushrooms until the flour has been incorporated into the oils/liquid/onions. Slowly add the water or vegetable broth, l at your discretion, depending on how saucy you want the stroganoff to be.
Allow for the mixture to warm through and thicken.
Add the coconut yogurt and paprika and stir until fully incorporated.
By this point, the noodles should be done. The dish can be served with the sauce ladled over the noodles, or the noodles can be added into the pan and mixed through with the mushrooms.
Garnish with parsley and more paprika.
PASTA PRIMAVERA
This absolutely yummy recipe is from Giada De Laurentiis of The Food Network’s Everyday Italian. Total Time: 45 min; Prep: 25 min; Cook: 20 min; Yield: 6 servings; Level: Easy
Read more at: http://www.foodnetwork.com/recipes/giada-de-laurentiis/pasta-primavera-recipe.html?oc=linkback
Ingredients
3 carrots, peeled and cut into thin strips
2 medium zucchini or 1 large zucchini, cut into thin strips
2 yellow squash, cut into thin strips
1 onion, thinly sliced
1 yellow bell pepper, cut into thin strips
1 red bell pepper, cut into thin strips
1/4 cup olive oil
Kosher salt and freshly ground black pepper
1 tablespoon dried Italian herbs or herbes de Provence
1 pound farfalle (bowtie pasta)
15 cherry tomatoes, halved
1/2 cup grated Parmesan
Directions
Preheat the oven to 450 degrees F.
On a large heavy baking sheet, toss all of the vegetables with the oil, salt, pepper, and dried herbs to coat. Transfer half of the vegetable mixture to another heavy large baking sheet and arrange evenly over the baking sheets. Bake until the carrots are tender and the vegetables begin to brown, stirring after the first 10 minutes, about 20 minutes total.
Meanwhile, cook the pasta in a large pot of boiling salted water until al dente, tender but still firm to the bite, about 8 minutes. Drain, reserving 1 cup of the cooking liquid.
Toss the pasta with the vegetable mixtures in a large bowl to combine. Toss with the cherry tomatoes and enough reserved cooking liquid to moisten. Season the pasta with salt and pepper, to taste. Sprinkle with the Parmesan and serve immediately.
CLASSIC WALDORF SALAD
This comes from the April/May 2012 issue of Vegetarian Times, page 61. It begins, “Created in the 1890s at the Waldorf Hotel in New York City, and noted in Cole Porter’s 1934 tune 'You’re the Top,' Waldorf Salad was once the be-all and end-all of culinary elegance.” Serves 6 in 30 minutes or less.
To view this online, click here.
Salad
3/r cup broken walnut pieces
4 10-inch celery stalks, cut into 3/8-inch dice (2 cups)
2 red-skinned apples, cored and cut into 1/2-inch dice (3 cups)
1 cup halved red grapes
12 Boston lettuce leaves
Dressing
1/2 cup light or vegan mayonnaise
1 Tbs. lemon juice
1/2 tsp. honey or agave nectar
1 Tbs. chopped parsley
To make Salad: Preheat oven to 350°F. Spread walnuts on baking sheet, and toast 8 to 10 minutes, or until light brown and fragrant. Cool.
Combine celery, apples, grapes, and toasted walnuts in large bowl.
To make Dressing: Stir together mayonnaise, lemon juice, honey, and parsley in bowl. Toss with Salad. Season with salt and pepper, if desired.
To serve, arrange 2 lettuce leaves on each plate. Top each with 1 cup Salad.
nutritional information Per 1-cup serving: Calories: 188; Protein: 3 g; Total Fat: 13 g; Saturated Fat: less than 1 g; Carbohydrates: 18 g; Cholesterol: 0 mg; Sodium: 176 mg; Fiber: 3 g; Sugar: 12 g; Gluten-Free
CHICKPEA TACOS
This comes from the March 2008 issue of Vegetarian Times, page 36. It begins, “Turns out, tacos don’t have to be hot to be delicious. The chickpea-avocado mash used as a filling here is prepared and served at room temperature. (It makes a great sandwich spread as well.) Because the fat content of taco shells can vary, look for brands that contain approximately 6 grams or fewer per shell.” Serves 4 in 30 minutes or less.
To view this online, click here.
1 avocado, peeled, pitted, and diced
1 15-oz. can chickpeas, rinsed and drained
3 Tbs. chopped cilantro
4 tsp. fresh lime juice
1 clove garlic, minced (1 tsp.)
8 corn taco shells
2 cups baby salad greens
1 cup prepared salsa (medium or hot)
1/2 cup nondairy sour cream
Place avocado in small bowl, and mash with fork. Stir in chickpeas, cilantro, lime juice, and garlic; season with salt and pepper.
Set taco shells in napkin-lined basket. Place salad greens, salsa, and sour cream in separate bowls, and set out alongside chickpea-avocado mash.
To serve, let each person build their own taco by filling each shell with 1/4 cup chickpea-avocado mash, some greens, salsa, and sour cream.
nutritional information Per Serving (2 tacos): Calories: 402; Protein: 11 g; Total Fat: 19 g; Saturated Fat: 4 g; Carbohydrates: 51 g; Cholesterol: 0 mg; Sodium: 800 mg; Fiber: 10 g; Sugar: 2 g; Vegan; Gluten-Free
Wednesday, April 6, 2016
Wednesday Recipes
Here are today's six vegetarian recipes. Enjoy!
BLACK FOREST YOGURT
This, as well as the Roasted Grape recipe, comes from the October 2015 issue of Runner's World, page 52. The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “The antioxidant payload from dark chocolate and cherries in this dessert bowl may help lessen oxidative damage caused by high-intensity exercise.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 ounce melted dark chocolate
1/2 cup pitted, halved cherries
Sprinkle of unsweetened coconut flakes
Instructions
Stir melted dark chocolate into yogurt. Top with cherries and coconut flakes.
Nutrition Information: Calories per serving: 357; Carbs: 37 g; Fiber: 4 g; Protein: 17 g; Total fat: 16 g; Saturated fat: 11 g; Sodium: 64 mg
ROASTED GRAPE YOGURT
This recipe begins, “Roasting boosts grapes' natural sweetness. One study found that nutrient-dense almonds could help improve muscular endurance.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 teaspoon honey
3/4 cup roasted grapes
2 tablespoons chopped almonds
1 teaspoon minced fresh rosemary
Instructions
Stir honey into yogurt. Top with roasted grapes, almonds, and rosemary.
Nutrition Information: Calories per serving: 292; Carbs: 33 g; Fiber: 3 g; Protein: 18 g; Total fat: 12 g; Saturated fat: 3 g; Sodium: 131 mg
GREEN BEANS AND NEW POTATOES WITH MINT PESTO
This also comes from the July 2006 issue of Vegetarian Times, and begins, “Mint, parsley and fresh ginger give this warm salad an unusual twist, while using both wax and green beans and different potato varieties adds contrasting colors that make the salad “pop” on the plate. “ Serves 8.
To view this online, click here.
2 Tbs. chopped walnuts
1 cup packed fresh mint leaves
1/2 cup packed fresh parsley leaves
1/3 cup olive oil
1 Tbs. chopped fresh ginger
1 Tbs. fresh lemon juice
1 clove garlic, minced (about 1 tsp.)
1/4 tsp. sugar
1/2 tsp. salt
1 1/4 lb. new potatoes, scrubbed and halved
1 lb. green beans, or 1/2 lb. green beans and 1/2 lb. wax beans, trimmed
Toast walnuts in small skillet 4 to 5 minutes over medium heat, or until nuts are fragrant, shaking pan frequently. Cool.
Purée walnuts, mint, parsley, oil, ginger, lemon juice, garlic, sugar and salt in food processor or blender until smooth, stopping to scrape down sides of bowl once or twice. Transfer to bowl. Press plastic wrap onto surface of pesto to keep from turning brown, and let stand at room temperature for 1/2 hour, or up to 3 hours.
Bring large pot of salted water to a boil. Add potatoes and cook 8 minutes. Add beans, and simmer4 to 5 minutes more, or until vegetables are tender. Drain.
Transfer vegetables to large bowl, and toss with pesto. Serve warm or at room temperature.
nutritional information Per SERVING: Calories: 174; Protein: 3 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 18 g; Sodium: 231 mg; Fiber: 4 g; Sugar: 1 g; Vegan
PASTA WITH FRESH TOMATO SAUCE AND RICOTTA
This comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “This wonderful pasta is made with nothing more than fresh tomato sauce and good ricotta, plus a little pecorino. It’s most delicious if you keep the pasta quite al dente; use just enough sauce, no more; give it a good pinch of crushed red pepper; and season it with enough salt of course. For the best results, use good quality imported noodles made from hard Durum wheat.” Time: 30 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
1 pound dried pasta, such as farfalle or penne
Salt and pepper
2 tablespoons butter, softened
Crushed red pepper (optional)
2 1/2 cups Quick Fresh Tomato Sauce, warm (see recipe, which follows)
6 ounces ultra-fresh ricotta, at room temperature
Grated pecorino
Basil leaves, for garnish
Preparation
Cook the pasta in a large pot of well-salted water, making sure to keep it quite al dente.
Put butter in a wide deep skillet over medium heat. Add drained pasta to the pan and season with salt, pepper and crushed red pepper, if using.
Add tomato sauce gradually and stir to coat pasta, using only enough sauce for a light coating (you may not need the entire 2 1/2 cups).
Transfer pasta to a warm serving bowl and dot top with spoonfuls of ricotta. Sprinkle lightly with pecorino and garnish with a few torn basil leaves.
QUICK FRESH TOMATO SAUCE
This also comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “In August and September, when tomatoes are at their ripest, make a batch of fresh tomato sauce. At the market, look for the cracked, slightly bruised tomatoes sold at a discount. The flesh of the tomato should be dense, sweet and blood red. This makes a very fresh- and bright-tasting sauce in a manageable small batch. Take advantage of good tasty tomatoes and fill a few zip-top bags for the freezer.” Time: 30 minutes; makes about 2 1/ 2 cups.
To view this online, click here.
Ingredients
5 pounds tomatoes
3/4 teaspoon salt
2 tablespoons olive oil
1 tablespoon tomato paste
1 garlic clove, halved
1 basil sprig
1 bay leaf
Preparation
Cut tomatoes in half horizontally. Squeeze out the seeds and discard, if you wish. Press the cut side of tomato against the large holes of a box grater and grate tomato flesh into a bowl. Discard skins. You should have about 4 cups.
Put tomato pulp in a low wide saucepan over high heat. Add salt, olive oil, tomato paste, garlic, basil and bay leaf. Bring to a boil, then lower heat to a brisk simmer.
Reduce the sauce by almost half, stirring occasionally, to produce about 2 1/2 cups medium-thick sauce, 10 to 15 minutes. Taste and adjust salt. It will keep up to 5 days in the refrigerator or may be frozen.
SMOKY RIBOLLITA WITH ORCA BEANS
This is from the November 2015 issue of Vegetarian Times, page 68, and begins, “The black-and-white colors of Orca beans have clearly been an inspiration to cooks and gardeners. In addition to the whale-reference name, the legumes are also called vaquero (which means cowboy in Spanish) and calypso beans. Creamy and starchy, Orca beans work well in hearty soups and stews. (If you can’t find Orcas, you can use cranberry beans as a substitute.)” Serves 8.
To view this online, click here.
2 1/2 tsp. olive oil
1 medium onion, chopped (1 1/2 cups)
1 large carrot, chopped (3/4 cup)
1 celery stalk, chopped (1/2 cup)
2 1/2 tsp. dried Italian seasoning
3 cups chopped savoy cabbage or kale (7 oz.)
3 cups chopped Swiss chard (12 oz.)
2 cups chopped plum tomatoes
4 cups low-sodium vegetable broth
2 cups cooked Orca beans, 2 cups cooking liquid reserved
5 cloves garlic, minced (5 tsp.)
1 chipotle chile in adobo sauce, minced
2 cups rustic Italian bread cubes
1/2 cup grated Parmesan or Romano cheese, optional
Heat oil in large pot or Dutch oven over medium heat. Add onion; sauté 8 minutes, or until soft and translucent. Add carrot, celery, and Italian seasoning; sauté 5 minutes, or until celery is softened. Stir in cabbage, Swiss chard and tomatoes; cook 15 minutes, or until cabbage and chard have wilted. Stir in broth, beans with reserved cooking liquid, garlic, and chipotle chile. Bring mixture to a boil, reduce heat to medium-low, and simmer 20 minutes, or until vegetables are tender.
Add bread cubes to soup, gently stir, and cook 5 minutes more, or until bread is soaked. Season with salt and pepper, if desired. Serve sprinkled with cheese (if using). If making the soup ahead, reserve bread to add at the time of reheating, just before serving.
nutritional information Per Per 1 1/2-cup serving: Calories: 156; Protein: 7 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 276 mg; Fiber: 10 g; Sugar: 6 g
BLACK FOREST YOGURT
This, as well as the Roasted Grape recipe, comes from the October 2015 issue of Runner's World, page 52. The article, “Greek Currency,” by Matthew Kadey, M.S., R.D., starts off, “Savory or sweet mix-ins punch up the nutritional profile of Greek yogurt. Use 3/4 cup plain, preferably low-fat.”
This one begins, “The antioxidant payload from dark chocolate and cherries in this dessert bowl may help lessen oxidative damage caused by high-intensity exercise.”
To view this and the next recipe online, click here.
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 ounce melted dark chocolate
1/2 cup pitted, halved cherries
Sprinkle of unsweetened coconut flakes
Instructions
Stir melted dark chocolate into yogurt. Top with cherries and coconut flakes.
Nutrition Information: Calories per serving: 357; Carbs: 37 g; Fiber: 4 g; Protein: 17 g; Total fat: 16 g; Saturated fat: 11 g; Sodium: 64 mg
ROASTED GRAPE YOGURT
This recipe begins, “Roasting boosts grapes' natural sweetness. One study found that nutrient-dense almonds could help improve muscular endurance.”
Ingredients
3/4 cup plain Greek yogurt, preferably lowfat
1 teaspoon honey
3/4 cup roasted grapes
2 tablespoons chopped almonds
1 teaspoon minced fresh rosemary
Instructions
Stir honey into yogurt. Top with roasted grapes, almonds, and rosemary.
Nutrition Information: Calories per serving: 292; Carbs: 33 g; Fiber: 3 g; Protein: 18 g; Total fat: 12 g; Saturated fat: 3 g; Sodium: 131 mg
GREEN BEANS AND NEW POTATOES WITH MINT PESTO
This also comes from the July 2006 issue of Vegetarian Times, and begins, “Mint, parsley and fresh ginger give this warm salad an unusual twist, while using both wax and green beans and different potato varieties adds contrasting colors that make the salad “pop” on the plate. “ Serves 8.
To view this online, click here.
2 Tbs. chopped walnuts
1 cup packed fresh mint leaves
1/2 cup packed fresh parsley leaves
1/3 cup olive oil
1 Tbs. chopped fresh ginger
1 Tbs. fresh lemon juice
1 clove garlic, minced (about 1 tsp.)
1/4 tsp. sugar
1/2 tsp. salt
1 1/4 lb. new potatoes, scrubbed and halved
1 lb. green beans, or 1/2 lb. green beans and 1/2 lb. wax beans, trimmed
Toast walnuts in small skillet 4 to 5 minutes over medium heat, or until nuts are fragrant, shaking pan frequently. Cool.
Purée walnuts, mint, parsley, oil, ginger, lemon juice, garlic, sugar and salt in food processor or blender until smooth, stopping to scrape down sides of bowl once or twice. Transfer to bowl. Press plastic wrap onto surface of pesto to keep from turning brown, and let stand at room temperature for 1/2 hour, or up to 3 hours.
Bring large pot of salted water to a boil. Add potatoes and cook 8 minutes. Add beans, and simmer4 to 5 minutes more, or until vegetables are tender. Drain.
Transfer vegetables to large bowl, and toss with pesto. Serve warm or at room temperature.
nutritional information Per SERVING: Calories: 174; Protein: 3 g; Total Fat: 10 g; Saturated Fat: 1 g; Carbohydrates: 18 g; Sodium: 231 mg; Fiber: 4 g; Sugar: 1 g; Vegan
PASTA WITH FRESH TOMATO SAUCE AND RICOTTA
This comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “This wonderful pasta is made with nothing more than fresh tomato sauce and good ricotta, plus a little pecorino. It’s most delicious if you keep the pasta quite al dente; use just enough sauce, no more; give it a good pinch of crushed red pepper; and season it with enough salt of course. For the best results, use good quality imported noodles made from hard Durum wheat.” Time: 30 minutes; makes 4 to 6 servings.
To view this online, click here.
Ingredients
1 pound dried pasta, such as farfalle or penne
Salt and pepper
2 tablespoons butter, softened
Crushed red pepper (optional)
2 1/2 cups Quick Fresh Tomato Sauce, warm (see recipe, which follows)
6 ounces ultra-fresh ricotta, at room temperature
Grated pecorino
Basil leaves, for garnish
Preparation
Cook the pasta in a large pot of well-salted water, making sure to keep it quite al dente.
Put butter in a wide deep skillet over medium heat. Add drained pasta to the pan and season with salt, pepper and crushed red pepper, if using.
Add tomato sauce gradually and stir to coat pasta, using only enough sauce for a light coating (you may not need the entire 2 1/2 cups).
Transfer pasta to a warm serving bowl and dot top with spoonfuls of ricotta. Sprinkle lightly with pecorino and garnish with a few torn basil leaves.
QUICK FRESH TOMATO SAUCE
This also comes from David Tanis in The New York Times Cooking e-newsletter. David wrote, “In August and September, when tomatoes are at their ripest, make a batch of fresh tomato sauce. At the market, look for the cracked, slightly bruised tomatoes sold at a discount. The flesh of the tomato should be dense, sweet and blood red. This makes a very fresh- and bright-tasting sauce in a manageable small batch. Take advantage of good tasty tomatoes and fill a few zip-top bags for the freezer.” Time: 30 minutes; makes about 2 1/ 2 cups.
To view this online, click here.
Ingredients
5 pounds tomatoes
3/4 teaspoon salt
2 tablespoons olive oil
1 tablespoon tomato paste
1 garlic clove, halved
1 basil sprig
1 bay leaf
Preparation
Cut tomatoes in half horizontally. Squeeze out the seeds and discard, if you wish. Press the cut side of tomato against the large holes of a box grater and grate tomato flesh into a bowl. Discard skins. You should have about 4 cups.
Put tomato pulp in a low wide saucepan over high heat. Add salt, olive oil, tomato paste, garlic, basil and bay leaf. Bring to a boil, then lower heat to a brisk simmer.
Reduce the sauce by almost half, stirring occasionally, to produce about 2 1/2 cups medium-thick sauce, 10 to 15 minutes. Taste and adjust salt. It will keep up to 5 days in the refrigerator or may be frozen.
SMOKY RIBOLLITA WITH ORCA BEANS
This is from the November 2015 issue of Vegetarian Times, page 68, and begins, “The black-and-white colors of Orca beans have clearly been an inspiration to cooks and gardeners. In addition to the whale-reference name, the legumes are also called vaquero (which means cowboy in Spanish) and calypso beans. Creamy and starchy, Orca beans work well in hearty soups and stews. (If you can’t find Orcas, you can use cranberry beans as a substitute.)” Serves 8.
To view this online, click here.
2 1/2 tsp. olive oil
1 medium onion, chopped (1 1/2 cups)
1 large carrot, chopped (3/4 cup)
1 celery stalk, chopped (1/2 cup)
2 1/2 tsp. dried Italian seasoning
3 cups chopped savoy cabbage or kale (7 oz.)
3 cups chopped Swiss chard (12 oz.)
2 cups chopped plum tomatoes
4 cups low-sodium vegetable broth
2 cups cooked Orca beans, 2 cups cooking liquid reserved
5 cloves garlic, minced (5 tsp.)
1 chipotle chile in adobo sauce, minced
2 cups rustic Italian bread cubes
1/2 cup grated Parmesan or Romano cheese, optional
Heat oil in large pot or Dutch oven over medium heat. Add onion; sauté 8 minutes, or until soft and translucent. Add carrot, celery, and Italian seasoning; sauté 5 minutes, or until celery is softened. Stir in cabbage, Swiss chard and tomatoes; cook 15 minutes, or until cabbage and chard have wilted. Stir in broth, beans with reserved cooking liquid, garlic, and chipotle chile. Bring mixture to a boil, reduce heat to medium-low, and simmer 20 minutes, or until vegetables are tender.
Add bread cubes to soup, gently stir, and cook 5 minutes more, or until bread is soaked. Season with salt and pepper, if desired. Serve sprinkled with cheese (if using). If making the soup ahead, reserve bread to add at the time of reheating, just before serving.
nutritional information Per Per 1 1/2-cup serving: Calories: 156; Protein: 7 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 29 g; Cholesterol: 0 mg; Sodium: 276 mg; Fiber: 10 g; Sugar: 6 g
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