Who doesn't need a few Heart-Healthy recipes? Here are six to get you through the day, including White Bean Hummus Wraps with Avocado and Bell Pepper and Vegan Sweet Potato Lasagna. Enjoy!
SWEET POTATO NACHOS
This is from American Heart Association, and begins, “Who won’t want to try orange nachos? The seasoned sweet potatoes with the mellow cheese create a wonderful combination for a snack or healthier game-day appetizer!”
Makes 6 servings
To view this online, go to https://recipes.heart.org/en/recipes/sweet-potato-nachos
Ingredients
3 medium sweet potatoes (about 2 pounds), makes about 6 cups of rounds
1 Tbsp. olive oil
1 tsp. chili powder
1 tsp. garlic powder
1 1/2 tsp. paprika
1/3 cup black beans (drained, rinsed)
1/3 cup reduced-fat, shredded cheddar cheese
1/3 cup chopped tomato (1 plum tomato)
OR
1/3 cup no-salt-added, canned, diced tomatoes (drained, rinsed)
1/3 cup chopped avocado
Directions
Preheat the oven to 425°F. Cover the baking pans with foil and coat with nonstick cooking spray.
Peel and slice the sweet potatoes thinly (about quarter-inch rounds). In a bowl, toss the rounds with olive oil, chili powder, garlic powder and paprika. Spread evenly on prepared pan (might need two pans). Bake for 10 minutes and use a spatula to flip the sweet potato rounds. Bake for another 5-10 minutes or until crisp.
Remove the pan from the oven and sprinkle beans and cheese over the sweet potatoes. Return to oven until cheese melts, about 2 minutes. Sprinkle with tomato and avocado. Serve.
Tip: For easy clean-up, line your baking pan with foil before spraying with nonstick cooking spray, allowing you to toss the foil after use.
Tip: A well-stocked spice cabinet is an easy way to add flavor without added sodium – however, be sure to look for spices and seasoning mixes without added salt.
WHITE BEAN HUMMUS WRAPS WITH AVOCADO AND BELL PEPPER
This is from American Heart Association, and begins, “The silkiness of the white beans combined with the rich avocado and crunchy cucumbers and bell peppers make this Simple Cooking with Heart vegetarian recipe a winner of a lunch or dinner.”
Makes 4 servings; serving size: 1 wrap
To view this online, go to https://recipes.heart.org/en/recipes/white-bean-hummus-wraps-with-avocado-and-bell-pepper.
Ingredients
For the white bean hummus:
15.5 oz. canned, no-salt-added, or, low-sodium white beans (like cannellini) (drained, rinsed)
1 Tbsp. lemon juice
3 Tbsp. water
1/4 tsp. ground, sweet paprika
1/4 tsp. ground black pepper
For the wraps:
1 medium tomato (thinly sliced)
1 medium cucumber (thinly sliced)
1 bell pepper (seeded, thinly sliced)
1 avocado (peeled, pit removed, sliced)
4 handfuls lettuce
4 (10-inch) whole-grain, low-fat wraps
Ingredients
For the white bean hummus:
Drain and rinse the beans; add into the bowl of a food processor, along with remaining ingredients.
Puree until the mixture is smooth, about 1 minute.
For the wraps:
Chop all the vegetables: slice the tomato, cucumber, bell pepper, and avocado.
Spread about 1/3 cup white bean hummus over each wrap, leaving about a 1/2-inch border around the edges. Divide vegetables onto each wrap, placing over the hummus-not all the vegetables will be used.
Fold each side of the wrap up and then roll. Cut in half, if desired. Serve wraps with any extra vegetables and dip that is leftover.
Cooking Tip: Any type of beans can be magically turned into hummus. Just follow the instructions above using whatever bean you want – chickpeas, black bean, kidney beans, etc. Layer onto a wrap like in this recipe or use as a dip with veggies.
Keep it Healthy: When choosing lettuce, remember than the darker the color of the greens, the more nutrients and vitamins packed into it. For example, Romaine lettuce is more nutritious than iceberg lettuce.
Tip: Serving size 1 wrap
Tip: Transporting this for a work lunch? Place the wrap in foil for each transporting and make sure to drizzle a little lemon juice over the avocado slices to prevent browning.
TROPICAL FRUIT SMOOTHIE BOWL
This is from American Heart Association, and begins, “You’ll snack on this smoothie with a spoon rather than a straw. This version lets you enjoy the texture of the blended fruit and the whole fruit. The bowl gets topped with sweet, crunchy goodness, too!”
Servings: 4; Serving Size: 1/2 cup smoothie plus 1/4 cup topping
To view this online, go to https://recipes.heart.org/en/recipes/tropical-fruit-smoothie-bowl.
Ingredients
1 cup fat-free, plain yogurt
1 small banana, sliced crosswise, divided use
1/4 cup chopped fresh or frozen papaya and 1/4 cup chopped fresh or frozen papaya, divided use
1/4 cup chopped fresh or frozen mango and 1/4 cup chopped fresh or frozen mango, divided use
1/4 cup chopped fresh or frozen pineapple and 1/4 cup chopped fresh or frozen pineapple, divided use
1/2 teaspoon stevia sweetener or 1 packet stevia sweetener
1 squeeze coconut-flavored liquid stevia sweetener
1 squeeze tropical punch-flavored stevia water enhancer
1 tablespoon fresh, chopped mint
1/4 cup chopped, dry-roasted pecans
4 sprigs fresh mint leaves
Directions
In a food processor or blender, process the yogurt, 1/2 of the banana slices, 1/4 cup of the papaya, 1/4 cup of the mango, 1/4 cup of the pineapple, the stevia sweetener, and liquid stevia sweetener in the order listed, for 1 to 2 minutes, scraping the sides as needed. Pour or spoon the mixture into four small serving bowls.
In a separate small bowl, stir together the stevia water enhancer, chopped mint, and remaining banana, papaya, mango, and pineapple. Spoon about 1/4 cup of the fruit mixture on top of the yogurt mixture in each bowl. Top with 1 tablespoon pecans. Garnish each bowl with a sprig of mint.
Cooking Tip: To freeze fresh papaya, remove the peel from the papaya with a vegetable peeler. Cut the papaya in half lengthwise. Using a spoon, scrape out the seeds. Slice the halves of papaya into 1-inch lengthwise slices. Cut the slices crosswise into 1-inch cubes. Place the papaya cubes on a cookie sheet. Freeze for 2 hours, or until frozen. Transfer the papaya to a resealable plastic bag or a covered plastic freezer container. Freeze for up to two months.
STUFFED SWEET POTATOES WITH CURRIED CHICKPEAS
From Renew (by United Healthcare).
This begins, “These sweet potatoes — prepared by a smart shortcut in the microwave — are packed with flavor and make a satisfying main dish in a hurry. Low-glycemic foods such as sweet potatoes, chickpeas and kale can help regulate blood glucose levels.”
View this online at https://www.medicare.uhc.com/Healthlineu/health/uhcarticle/hwal-sweet-potato-curried-chickpeas.
Ingredients
4 medium sweet potatoes, scrubbed
1 teaspoon olive oil
1 (15-ounce) can unsalted chickpeas, drained and rinsed
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon curry powder
2 cups baby kale leaves
1/4 cup cilantro, chopped
Yogurt Sauce
1/2 cup plain Greek yogurt
1 teaspoon olive oil
1 teaspoon lemon juice
1/4 teaspoon garlic powder
1/4 teaspoon turmeric or curry powder
1/4 teaspoon salt
Directions
Pierce the sweet potatoes several times with a fork, then place them on a microwave-safe plate. Microwave on high 10-12 minutes, or until tender. In a large pan or skillet, heat oil over medium heat. Add chickpeas, salt, pepper and curry powder. Cook 5-6 minutes or until heated through. Add kale to skillet and cook 2-3 minutes or until wilted. In a small bowl, combine yogurt sauce ingredients. Cut open each sweet potato; top with chickpea mixture and yogurt sauce. Garnish with cilantro.
Serves 4. Calories: 239, Total fat: 3g, Saturated fat: 1.2g, Cholesterol: 1.3mg, Sodium: 478mg, Carbs: 45g, Dietary fiber: 10.2g, Sugars: 6g, Protein: 9g
SPANAKOPITA
This is from American Heart Association, and begins, "A traditional Greek entrée, spanakopita is a delicious, savory pie filled with spinach and onions mixed with feta cheese and eggs. The filling is enveloped between layers of light, flaky phyllo dough." Makes 4 servings; serving size: 1 1/2 cups
To view this online, go to https://recipes.heart.org/en/recipes/spanakopita
Ingredients
Cooking spray
1 teaspoon canola or corn oil and 1 tablespoon and 2 teaspoons canola or corn oil, divided use
1 medium onion (chopped)
1 medium garlic clove (minced)
OR
1/2 teaspoon bottled, minced garlic
1/2 cup fat-free ricotta cheese
2 large eggs
1/4 cup crumbled, fat-free feta
2 tablespoons fresh dillweed
OR
1 teaspoon dillweed
1/8 teaspoon black pepper
5 9 x 14-inch sheets frozen phyllo, thawed in refrigerator
2 pounds fresh baby spinach
OR
3 10-ounce packages frozen spinach, thawed and squeezed dry
Directions
Preheat the oven to 350°F. Lightly spray an 8- or 9-inch square baking dish with cooking spray.
In a large nonstick skillet, heat 1 teaspoon oil over medium heat, swirling to coat the bottom. Cook the onion for 3 minutes, or until almost soft, stirring frequently. Cook the garlic for 1 minute. Reduce the heat to low. Cook half the spinach for 1 minute, tossing with tongs. Cook the remaining spinach until all the spinach is wilted, tossing constantly. Remove from the heat. Drain well in a colander, using the back of a fork to press out any excess liquid.
In a medium bowl, stir together the ricotta, eggs, feta, dillweed, and pepper. Stir in the spinach until well combined. Transfer the spinach mixture to the baking dish.
Place the 5 sheets of phyllo dough on a cutting board. Working quickly, use a sharp knife to cut the sheets in half. Keep the unused phyllo covered with a damp cloth or damp paper towels to prevent drying. Place 1 sheet over the spinach mixture. Using a pastry brush, lightly brush with 1 teaspoon oil. Layer with a second sheet. Brush with 1 teaspoon oil. Repeat with the remaining sheets and oil.
Bake for 30 minutes. Increase the oven temperature to 375˚F. Bake for 10 minutes, or until the top is golden and crisp. Serve warm.
Cooking Tip: For quicker assembly, cook the spinach a day ahead. Refrigerate it, covered, until you need it.
VEGAN SWEET POTATO LASAGNA
This comes from Betsy Nelson on UnitedHealthcare, and begins, "Slices of nutrient-rich veggies take the place of noodles in this lasagna. If you miss the cheese, add 1/4 cup grated cheese to the filling mixture and sprinkle with another 1/4 cup over the top of the veggies during the last 15 minutes of baking. This lasagna is easier to slice when made the day before you plan to eat it."
To view this online, go to https://www.medicare.uhc.com/wellness/health/uhcarticle/hwal-vegan-sweet-potato-lasagna.
Ingredients
8 ounces low-sodium, no-sugar added marinara sauce
1/2 pound cauliflower
6 ounces extra-firm curd-style tofu, crumbled
1/4 cup yellow onion, minced
3 cloves garlic, minced
1 tablespoon olive oil
1 1/2 teaspoon Italian herb seasoning, no-sodium added
1 medium sweet potato, sliced vertically into 1/4" thick slices
1 medium zucchini, sliced into 1/4" thick slices
Directions
Preheat the oven to 400 degrees F. Spray a loaf pan with cooking spray and pour half of the marinara sauce in the bottom of the pan. Shred the cauliflower into small bits using a box grater, food processor or knife. Mix the cauliflower, tofu, onion, garlic, olive oil and Italian seasoning in a bowl. Spread the mixture onto a baking sheet and roast until golden brown, about 30–35 minutes, until slightly golden. Layer half of the sweet potato slices over the sauce in the loaf pan and then top with a layer of half of the zucchini slices. Spread with the cauliflower tofu filling and then top with remaining zucchini slices and then the remaining sweet potato slices. Spread the remaining marinara sauce on top. Wrap the pan with non-stick aluminum foil or a layer of parchment paper and then a layer of foil. Reduce the oven temperature to 375 and bake for 45–50 minutes, until the vegetables are tender. Uncover and bake for 5 minutes more. Allow lasagna to sit and cool for at least 15 minutes before cutting and serving. Serves 4.
Calories: 161, Total Fat: 6.8g, Saturated Fat: 1.2g, Cholesterol: 1.1mg, Sodium: 58.6mg, Carbs: 20.8g, Dietary Fiber: 4.2g, Sugar: 9.2g, Protein: 6.1g
Thursday, June 2, 2022
Wednesday, June 1, 2022
Rhubarb Desserts
If you're like me, you love dessert. For me, rhubarb desserts bring up many memories.
One year, my folks had a house in Connecticut that had a good-sized garden. One of the things the previous owners had planted was rhubarb, which threatened to take over the whole garden. So, of course, we had to figure out stuff to use it in.
To that end, here are six rhubarb dessert recipes, including Rhubarb Ice Cream with a Caramel Swirl and Straight-Up Rhubarbe Pie. Enjoy!
RHUBARB MACAROON TART
This comes from Samantha Seneviratne in The New York Times cooking e-newsletter. Samantha wrote, "Rhubarb makes any dessert a showstopper, but this tart has more than meets the eye. Under the fruit is a luscious vanilla custard nestled in a chewy macaroon shell. When shopping, look for rhubarb that is about 1/2- to 3/4-inch wide; any bigger and the stalks might start to fall apart in the poaching liquid before the center becomes tender, and any smaller and you’ll need to keep a close eye, since they’ll cook quickly. While the rhubarb topping is a show-stopper, freshly sliced fruit makes a great understudy if you can’t find robust pink stalks."
Yield: 8 to 10 servings; Time: 1-1/4 hours, plus cooling.
You can view this online at https://cooking.nytimes.com/recipes/1020982-rhubarb-macaroon-tart.
Ingredients
For the Crust:
1 (14-ounce) bag sweetened, shredded coconut (about 5 cups)
Butter, for greasing
4 large egg whites
1/4 cup granulated sugar
1/2 teaspoon kosher salt
For the Custard:
1 3/4 cups whole milk
1/4 cup heavy cream
4 large egg yolks
1/2 cup granulated sugar
2 tablespoons cornstarch
2 tablespoons unsalted butter
1/2 vanilla bean, split and scraped (or 1/2 teaspoon vanilla extract)
1/2 teaspoon rose water (optional)
For the Rhubarb:
2 cups granulated sugar
1/2 vanilla bean, split and scraped (or 1/2 teaspoon vanilla extract)
1 3/4 pounds medium rhubarb stalks, cut into 4-inch batons
Preparation
Prepare the crust: Heat the oven to 350 degrees. Spread the coconut in an even layer on a large rimmed baking sheet and toast until deep golden brown, 20 to 25 minutes, tossing occasionally and keeping a close eye in the last 5 minutes to avoid burning. Let cool completely. Using butter, grease an 8-1/2-by-12-inch fluted rectangle or a 10-inch fluted round pan with a removable bottom. Line the bottom with parchment and grease the parchment with butter.
In a large bowl, combine the coconut, egg whites, sugar and salt; press into the prepared tart pan. Bake on a rimmed baking sheet until set, 25 to 30 minutes. Transfer the baking sheet to a wire rack to cool completely.
Prepare the custard: Set a fine-mesh sieve over a medium bowl. In a separate medium bowl or a large glass measuring cup, whisk together milk, cream and egg yolks. Add sugar and cornstarch to a medium saucepan; gradually whisk in milk mixture until smooth. Add the 2 tablespoons butter and vanilla bean and seeds and cook mixture over medium heat, whisking constantly, until it has thickened and just come up to a low boil, 6 to 7 minutes. Continue to cook, stirring constantly, for another minute. Pour custard through sieve, using a spatula to scrape it through and discarding any solids. Stir rose water into custard, if using, then pour mixture into prepared crust. Let cool slightly, then cover with plastic wrap pressed against the surface of the custard and chill until firm, at least 4 hours.
Prepare the rhubarb: In a medium pot, combine sugar, 2 cups water and the vanilla bean and seeds, and bring to a boil. Simmer until the sugar dissolves, about 2 minutes. Stir in rhubarb, simmer for 1 minute, and remove from heat. Let cool completely.
Gently remove the rhubarb from the cooled pot, letting the syrup drip back into the pot. Top the chilled tart with the rhubarb in a decorative pattern. Lift the tart out of the rim to serve.
RHUBARB ICE CREAM WITH A CARAMEL SWIRL
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “This ice cream is chock-full of sweet bits, but with enough satiny frozen custard to savor between the chunks. To keep the rhubarb from freezing into tooth-breaking fruity ice cubes, stew it with plenty of sugar, which keeps the fruit soft. The technique works with any summer fruit, though it’s especially nice with rhubarb, or gooseberries for that matter, both of which need a lot of sugar to tame their squint-inducing acid content. But you can substitute strawberries, apricots, cherries, peaches or plums as the summer fruit season progresses, adjusting the sugar depending upon the sweetness of the fruit.”
Yield: One scant quart
This was featured in “Rhubarb, It Turns Out, Can Be a Sweetie”, and can be viewed online here.
Ingredients
1 and 1/2 cups whole milk
1 and 3/4 cup plus 6 tablespoons granulated sugar
Pinch fine sea salt
1 vanilla bean, split and scraped
4 large egg yolks, lightly beaten
1 and 1/2 cups sour cream
3/4 pound rhubarb, cut into 1/2-inch dice
1/2 cup heavy cream
Preparation
In a heavy-bottomed pot over medium heat, whisk together the milk, 3/4 cup sugar, the salt, the vanilla bean seeds and its pod. Simmer gently until sugar dissolves, about 5 minutes. Remove from heat, cover, and steep 30 minutes. Discard the vanilla pod and return mixture to a bare simmer.
Place the yolks in a large bowl. Slowly whisk in hot milk mixture. Scrape the custard back into the pot and cook over medium-low heat, stirring constantly, until mixture is thick enough to coat the back of a spoon, about 5 minutes. Strain through a fine-mesh sieve into a bowl. Whisk in sour cream. Chill at least 3 hours or overnight.
In a saucepan, combine the rhubarb with 1 cup sugar. Simmer until rhubarb is just tender and has begun releasing its juices, but has not started to fall apart, 4 to 5 minutes. Using a slotted spoon, transfer rhubarb to a bowl. Continue to simmer the juices until syrupy, 5 to 10 minutes more. Pour the syrup over the rhubarb. Cool completely.
In a clean, dry and preferably nonstick skillet, sprinkle 2 tablespoons sugar over medium heat. When it begins to melt and lightly color, sprinkle in 2 more tablespoons and start swirling pan to help evenly distribute sugar. Add the final 2 tablespoons and cook, swirling pan until all the sugar has melted. Let cook, swirling occasionally, until the sugar syrup caramelizes and turns dark brown. Pour in the heavy cream and 2 tablespoons water (stand back; it may splatter). Simmer, stirring with a heatproof rubber spatula until smooth. Cool completely.
Pour the custard base into an ice cream machine and churn. Add rhubarb compote for the last minute of churning.
Scrape a quarter of the caramel into the bottom of a freezer-proof quart container. Top with a quarter of the ice cream. Repeat layering until all of the caramel and ice cream has been used, ending with the ice cream. Freeze until firm for at least 2 hours and up to 1 week.
STRAWBERRY-RHUBARB FLUMMERY
This was in the May/June 2006 issue of Vegetarian Times (page 63), and begins, "Layers of a fast fruit compote and coconut whipped cream make this traditional Irish dessert a fantastic warm weather finale when you want something light. The longer the coconut-cashew cream is left to chill, the thicker it gets, so make it a day or two ahead, if possible."
Makes 6 servings
To view this online, go to https://www.vegetariantimes.com/recipes/strawberry-rhubarb-flummery/.
Ingredients
1 cup raw cashews
1 15-oz. can unsweetened coconut milk
1 cup cane or maple sugar
1 1/2 tsp. vanilla extract
3 stalks rhubarb, cut into 1/2-inch pieces (3 cups)
2 tsp. lemon juice
2 pints fresh strawberries, hulled and quartered (3 cups)
1/2 cup rolled oats
Preparation
Grind cashews in food processor or blender until powdery. Add coconut milk, 1/4 cup sugar and 1/2 tsp. vanilla. Process 5 minutes, or until creamy, stopping once or twice to scrape down sides of bowl. Cover and chill overnight or up to 2 days.
Combine rhubarb, 3/4 cup sugar and lemon juice in medium saucepan. Simmer 10 minutes over medium heat, or until rhubarb begins to soften, stirring occasionally. Add strawberries and cook 3 to 4 minutes more, or until strawberries are soft, but not mushy. Remove from heat, and stir in 1 tsp. vanilla. Transfer to bowl, let cool to room temperature, then cover and chill.
Toast oats in small skillet over medium heat 3 minutes, or until light brown, stirring often. Remove from heat, and cool.
To serve: Spoon 1/4 cup compote in bottoms of 6 wine or parfait glasses. Top with 2 Tbs. coconut-cashew cream, and sprinkle with oats. Repeat layering to fill glasses. Serve immediately.
STRAWBERRY-RHUBARB DUMP CAKE
This yumminess comes from Betty Crocker, and begins, "Made with only six ingredients and the help of Betty Crocker™ cake mix, this dump dessert is weeknight- and crowd-friendly!"
Prep Time: 10 minutes; Total Time: 1 hour 10 minutes; Servings: 12
To view this online, click here.
Ingredients
6 cups sliced strawberries
2 cups sliced rhubarb
1/3 cup sugar
1 tablespoon cornstarch
1 box Betty Crocker™ Super Moist™ yellow cake mix
10 tablespoons butter, melted
Directions
Heat oven to 350°F. Spray 13x9-inch (3-quart) baking dish with cooking spray.
In large bowl, toss strawberries, rhubarb, sugar and cornstarch; spread evenly in baking dish. Top with cake mix, and pour melted butter over top, making sure to cover top with butter as much as you can.
Bake about 1 hour or until bubbly and topping is browned. Serve warm with whipped cream or ice cream.
Expert Tips
May use fresh or frozen fruit. If using frozen, do not thaw before using.
Make sure to spread out cake mix so there are no large mounds on top of cake.
RHUBARB CRISP
This is from Mark Bittman, also in The New York Times cooking e-newsletter. Mark wrote, "When you think of rhubarb you probably think of strawberry-rhubarb pie, a quintessential spring dessert, especially if it’s made by someone who makes good pies. I usually manage around one pie crust annually, so I need alternatives. Thus, when the spring’s first rhubarb shows up, I adjust the execution and produce a crisp. If rhubarb is young and fresh, you can trim it in seconds. If it has fibrous outer strings, peel them off as you would those of celery. Toss the rhubarb with orange or lemon juice and zest, and only a little sugar. (You can also substitute strawberries for some of the rhubarb if you want the classic combination.) Blend the ingredients for the crisp topping in a food processor, crumble the topping over the rhubarb mixture, and bake — it is nearly effortless and as good or better than a pie."
Yield: 6 to 8 servings; Time: 1 hour.
This was featured in "Rhubarb Crisp That Stands Up to Pie" and can be viewe online here.
Ingredients
6 tablespoons cold butter, cut into small pieces, plus more for greasing pan
2 1/2 to 3 pounds rhubarb, trimmed, tough strings removed, and cut into 1 1/2-inch pieces (about 5 to 6 cups)
1/4 cup white sugar
1 tablespoon orange or lemon juice
1 teaspoon orange or lemon zest
3/4 cup brown sugar
1/2 cup all-purpose flour
1/2 teaspoon cinnamon, or to taste
Pinch salt
1/2 cup rolled oats
1/2 cup pecans
Preparation
Heat oven to 375 degrees. Grease an 8- or 9-inch square baking or gratin dish with a little butter. Toss rhubarb with white sugar, orange or lemon juice and zest, and spread in baking dish.
Put the 6 tablespoons butter in a food processor along with brown sugar, flour, cinnamon and salt, and pulse for about 20 or 30 seconds, until it looks like small peas and just begins to clump together. Add oats and pecans and pulse just a few times to combine.
Crumble the topping over rhubarb and bake until golden and beginning to brown, 45 to 50 minutes.
STRAIGHT-UP RHUBARB PIE
This is from Amanda Hesser in The New York Times cooking e-newsletter. Amanda wrote, “This rhubarb pie contains no distractions, like strawberries. The crust is made with shortening. (Butter is fine if you want a French tart, but it's not American pie unless it's made with shortening, the author Anne Dimock said.) The top is marked with 8 razor-thin vents.”
Yield: 8 servings; Time: 1 hour 15 minutes.
This was featured in “Circular Thinking” and can be viewed online here.
Ingredients
For the Crust:
2 cups all-purpose flour
1/2 teaspoon salt
2 teaspoons sugar
2/3 cup vegetable shortening, plus 2 tablespoons
6 tablespoons ice water
For the Filling:
5 cups sliced rhubarb
1 1/4 cups sugar
5 tablespoons flour
1/4 teaspoon cinnamon
1 1/2 tablespoons butter
Preparation
Preheat the oven to 425 degrees. Make the crust: before measuring the flour, stir it to leaven with air and then measure out 2 cups. Combine the flour, salt and sugar in a large bowl and fluff with a fork. Cut the shortening into the flour with a fork or pastry blender. Stop as soon as the sheen of the butter disappears and the mixture is a bunch of coarse pieces. Sprinkle a tablespoon of water at a time over the dough, lifting and tossing it with the fork. When it begins to come together, gather the dough, press it into a ball and then pull it apart; if it crumbles in your hands, it needs more water. (It's better to err on the side of too wet than too dry.) Add a teaspoon or two more water, as needed.
Gather the dough into two slightly unequal balls, the larger one for the bottom crust and the smaller one for the top. Flatten the larger ball, reforming any frayed edges with the sides of your hand. Dust with flour and roll the dough, starting from the center and moving toward the edges. Take a knife or thin spatula and quickly work its edge between the crust and the counter top. Lift the dough to the side; dust the dough and counter top with flour. Roll again until the diameter is an inch or 2 larger than that of the pie pan. Lay the rolling pin a third of the way from one of the edges. Roll the crust onto the pin and then unroll the crust into a 9-inch pie pan and press it into place. Place in the freezer.
Make the filling: in a large bowl, blend the rhubarb, sugar, flour and cinnamon. Pour into the crust-lined pie pan. Dot with butter.
Roll out the top crust. Dab the rim of the bottom crust with water to create a glue. Then place the top crust over the rhubarb; trim, seal and cut several vents. Bake for 15 minutes; reduce the temperature to 350 degrees and bake 25 to 30 minutes more, or until a bit of pink juice bubbles from the vents in the crust.
Tip
Anne Dimock's secret ingredient is Extra Fancy Vietnamese Cassia Cinnamon, available from Penzeys Spices, www.penzeys.com.
One year, my folks had a house in Connecticut that had a good-sized garden. One of the things the previous owners had planted was rhubarb, which threatened to take over the whole garden. So, of course, we had to figure out stuff to use it in.
To that end, here are six rhubarb dessert recipes, including Rhubarb Ice Cream with a Caramel Swirl and Straight-Up Rhubarbe Pie. Enjoy!
RHUBARB MACAROON TART
This comes from Samantha Seneviratne in The New York Times cooking e-newsletter. Samantha wrote, "Rhubarb makes any dessert a showstopper, but this tart has more than meets the eye. Under the fruit is a luscious vanilla custard nestled in a chewy macaroon shell. When shopping, look for rhubarb that is about 1/2- to 3/4-inch wide; any bigger and the stalks might start to fall apart in the poaching liquid before the center becomes tender, and any smaller and you’ll need to keep a close eye, since they’ll cook quickly. While the rhubarb topping is a show-stopper, freshly sliced fruit makes a great understudy if you can’t find robust pink stalks."
Yield: 8 to 10 servings; Time: 1-1/4 hours, plus cooling.
You can view this online at https://cooking.nytimes.com/recipes/1020982-rhubarb-macaroon-tart.
Ingredients
For the Crust:
1 (14-ounce) bag sweetened, shredded coconut (about 5 cups)
Butter, for greasing
4 large egg whites
1/4 cup granulated sugar
1/2 teaspoon kosher salt
For the Custard:
1 3/4 cups whole milk
1/4 cup heavy cream
4 large egg yolks
1/2 cup granulated sugar
2 tablespoons cornstarch
2 tablespoons unsalted butter
1/2 vanilla bean, split and scraped (or 1/2 teaspoon vanilla extract)
1/2 teaspoon rose water (optional)
For the Rhubarb:
2 cups granulated sugar
1/2 vanilla bean, split and scraped (or 1/2 teaspoon vanilla extract)
1 3/4 pounds medium rhubarb stalks, cut into 4-inch batons
Preparation
Prepare the crust: Heat the oven to 350 degrees. Spread the coconut in an even layer on a large rimmed baking sheet and toast until deep golden brown, 20 to 25 minutes, tossing occasionally and keeping a close eye in the last 5 minutes to avoid burning. Let cool completely. Using butter, grease an 8-1/2-by-12-inch fluted rectangle or a 10-inch fluted round pan with a removable bottom. Line the bottom with parchment and grease the parchment with butter.
In a large bowl, combine the coconut, egg whites, sugar and salt; press into the prepared tart pan. Bake on a rimmed baking sheet until set, 25 to 30 minutes. Transfer the baking sheet to a wire rack to cool completely.
Prepare the custard: Set a fine-mesh sieve over a medium bowl. In a separate medium bowl or a large glass measuring cup, whisk together milk, cream and egg yolks. Add sugar and cornstarch to a medium saucepan; gradually whisk in milk mixture until smooth. Add the 2 tablespoons butter and vanilla bean and seeds and cook mixture over medium heat, whisking constantly, until it has thickened and just come up to a low boil, 6 to 7 minutes. Continue to cook, stirring constantly, for another minute. Pour custard through sieve, using a spatula to scrape it through and discarding any solids. Stir rose water into custard, if using, then pour mixture into prepared crust. Let cool slightly, then cover with plastic wrap pressed against the surface of the custard and chill until firm, at least 4 hours.
Prepare the rhubarb: In a medium pot, combine sugar, 2 cups water and the vanilla bean and seeds, and bring to a boil. Simmer until the sugar dissolves, about 2 minutes. Stir in rhubarb, simmer for 1 minute, and remove from heat. Let cool completely.
Gently remove the rhubarb from the cooled pot, letting the syrup drip back into the pot. Top the chilled tart with the rhubarb in a decorative pattern. Lift the tart out of the rim to serve.
RHUBARB ICE CREAM WITH A CARAMEL SWIRL
This is from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “This ice cream is chock-full of sweet bits, but with enough satiny frozen custard to savor between the chunks. To keep the rhubarb from freezing into tooth-breaking fruity ice cubes, stew it with plenty of sugar, which keeps the fruit soft. The technique works with any summer fruit, though it’s especially nice with rhubarb, or gooseberries for that matter, both of which need a lot of sugar to tame their squint-inducing acid content. But you can substitute strawberries, apricots, cherries, peaches or plums as the summer fruit season progresses, adjusting the sugar depending upon the sweetness of the fruit.”
Yield: One scant quart
This was featured in “Rhubarb, It Turns Out, Can Be a Sweetie”, and can be viewed online here.
Ingredients
1 and 1/2 cups whole milk
1 and 3/4 cup plus 6 tablespoons granulated sugar
Pinch fine sea salt
1 vanilla bean, split and scraped
4 large egg yolks, lightly beaten
1 and 1/2 cups sour cream
3/4 pound rhubarb, cut into 1/2-inch dice
1/2 cup heavy cream
Preparation
In a heavy-bottomed pot over medium heat, whisk together the milk, 3/4 cup sugar, the salt, the vanilla bean seeds and its pod. Simmer gently until sugar dissolves, about 5 minutes. Remove from heat, cover, and steep 30 minutes. Discard the vanilla pod and return mixture to a bare simmer.
Place the yolks in a large bowl. Slowly whisk in hot milk mixture. Scrape the custard back into the pot and cook over medium-low heat, stirring constantly, until mixture is thick enough to coat the back of a spoon, about 5 minutes. Strain through a fine-mesh sieve into a bowl. Whisk in sour cream. Chill at least 3 hours or overnight.
In a saucepan, combine the rhubarb with 1 cup sugar. Simmer until rhubarb is just tender and has begun releasing its juices, but has not started to fall apart, 4 to 5 minutes. Using a slotted spoon, transfer rhubarb to a bowl. Continue to simmer the juices until syrupy, 5 to 10 minutes more. Pour the syrup over the rhubarb. Cool completely.
In a clean, dry and preferably nonstick skillet, sprinkle 2 tablespoons sugar over medium heat. When it begins to melt and lightly color, sprinkle in 2 more tablespoons and start swirling pan to help evenly distribute sugar. Add the final 2 tablespoons and cook, swirling pan until all the sugar has melted. Let cook, swirling occasionally, until the sugar syrup caramelizes and turns dark brown. Pour in the heavy cream and 2 tablespoons water (stand back; it may splatter). Simmer, stirring with a heatproof rubber spatula until smooth. Cool completely.
Pour the custard base into an ice cream machine and churn. Add rhubarb compote for the last minute of churning.
Scrape a quarter of the caramel into the bottom of a freezer-proof quart container. Top with a quarter of the ice cream. Repeat layering until all of the caramel and ice cream has been used, ending with the ice cream. Freeze until firm for at least 2 hours and up to 1 week.
STRAWBERRY-RHUBARB FLUMMERY
This was in the May/June 2006 issue of Vegetarian Times (page 63), and begins, "Layers of a fast fruit compote and coconut whipped cream make this traditional Irish dessert a fantastic warm weather finale when you want something light. The longer the coconut-cashew cream is left to chill, the thicker it gets, so make it a day or two ahead, if possible."
Makes 6 servings
To view this online, go to https://www.vegetariantimes.com/recipes/strawberry-rhubarb-flummery/.
Ingredients
1 cup raw cashews
1 15-oz. can unsweetened coconut milk
1 cup cane or maple sugar
1 1/2 tsp. vanilla extract
3 stalks rhubarb, cut into 1/2-inch pieces (3 cups)
2 tsp. lemon juice
2 pints fresh strawberries, hulled and quartered (3 cups)
1/2 cup rolled oats
Preparation
Grind cashews in food processor or blender until powdery. Add coconut milk, 1/4 cup sugar and 1/2 tsp. vanilla. Process 5 minutes, or until creamy, stopping once or twice to scrape down sides of bowl. Cover and chill overnight or up to 2 days.
Combine rhubarb, 3/4 cup sugar and lemon juice in medium saucepan. Simmer 10 minutes over medium heat, or until rhubarb begins to soften, stirring occasionally. Add strawberries and cook 3 to 4 minutes more, or until strawberries are soft, but not mushy. Remove from heat, and stir in 1 tsp. vanilla. Transfer to bowl, let cool to room temperature, then cover and chill.
Toast oats in small skillet over medium heat 3 minutes, or until light brown, stirring often. Remove from heat, and cool.
To serve: Spoon 1/4 cup compote in bottoms of 6 wine or parfait glasses. Top with 2 Tbs. coconut-cashew cream, and sprinkle with oats. Repeat layering to fill glasses. Serve immediately.
STRAWBERRY-RHUBARB DUMP CAKE
This yumminess comes from Betty Crocker, and begins, "Made with only six ingredients and the help of Betty Crocker™ cake mix, this dump dessert is weeknight- and crowd-friendly!"
Prep Time: 10 minutes; Total Time: 1 hour 10 minutes; Servings: 12
To view this online, click here.
Ingredients
6 cups sliced strawberries
2 cups sliced rhubarb
1/3 cup sugar
1 tablespoon cornstarch
1 box Betty Crocker™ Super Moist™ yellow cake mix
10 tablespoons butter, melted
Directions
Heat oven to 350°F. Spray 13x9-inch (3-quart) baking dish with cooking spray.
In large bowl, toss strawberries, rhubarb, sugar and cornstarch; spread evenly in baking dish. Top with cake mix, and pour melted butter over top, making sure to cover top with butter as much as you can.
Bake about 1 hour or until bubbly and topping is browned. Serve warm with whipped cream or ice cream.
Expert Tips
May use fresh or frozen fruit. If using frozen, do not thaw before using.
Make sure to spread out cake mix so there are no large mounds on top of cake.
RHUBARB CRISP
This is from Mark Bittman, also in The New York Times cooking e-newsletter. Mark wrote, "When you think of rhubarb you probably think of strawberry-rhubarb pie, a quintessential spring dessert, especially if it’s made by someone who makes good pies. I usually manage around one pie crust annually, so I need alternatives. Thus, when the spring’s first rhubarb shows up, I adjust the execution and produce a crisp. If rhubarb is young and fresh, you can trim it in seconds. If it has fibrous outer strings, peel them off as you would those of celery. Toss the rhubarb with orange or lemon juice and zest, and only a little sugar. (You can also substitute strawberries for some of the rhubarb if you want the classic combination.) Blend the ingredients for the crisp topping in a food processor, crumble the topping over the rhubarb mixture, and bake — it is nearly effortless and as good or better than a pie."
Yield: 6 to 8 servings; Time: 1 hour.
This was featured in "Rhubarb Crisp That Stands Up to Pie" and can be viewe online here.
Ingredients
6 tablespoons cold butter, cut into small pieces, plus more for greasing pan
2 1/2 to 3 pounds rhubarb, trimmed, tough strings removed, and cut into 1 1/2-inch pieces (about 5 to 6 cups)
1/4 cup white sugar
1 tablespoon orange or lemon juice
1 teaspoon orange or lemon zest
3/4 cup brown sugar
1/2 cup all-purpose flour
1/2 teaspoon cinnamon, or to taste
Pinch salt
1/2 cup rolled oats
1/2 cup pecans
Preparation
Heat oven to 375 degrees. Grease an 8- or 9-inch square baking or gratin dish with a little butter. Toss rhubarb with white sugar, orange or lemon juice and zest, and spread in baking dish.
Put the 6 tablespoons butter in a food processor along with brown sugar, flour, cinnamon and salt, and pulse for about 20 or 30 seconds, until it looks like small peas and just begins to clump together. Add oats and pecans and pulse just a few times to combine.
Crumble the topping over rhubarb and bake until golden and beginning to brown, 45 to 50 minutes.
STRAIGHT-UP RHUBARB PIE
This is from Amanda Hesser in The New York Times cooking e-newsletter. Amanda wrote, “This rhubarb pie contains no distractions, like strawberries. The crust is made with shortening. (Butter is fine if you want a French tart, but it's not American pie unless it's made with shortening, the author Anne Dimock said.) The top is marked with 8 razor-thin vents.”
Yield: 8 servings; Time: 1 hour 15 minutes.
This was featured in “Circular Thinking” and can be viewed online here.
Ingredients
For the Crust:
2 cups all-purpose flour
1/2 teaspoon salt
2 teaspoons sugar
2/3 cup vegetable shortening, plus 2 tablespoons
6 tablespoons ice water
For the Filling:
5 cups sliced rhubarb
1 1/4 cups sugar
5 tablespoons flour
1/4 teaspoon cinnamon
1 1/2 tablespoons butter
Preparation
Preheat the oven to 425 degrees. Make the crust: before measuring the flour, stir it to leaven with air and then measure out 2 cups. Combine the flour, salt and sugar in a large bowl and fluff with a fork. Cut the shortening into the flour with a fork or pastry blender. Stop as soon as the sheen of the butter disappears and the mixture is a bunch of coarse pieces. Sprinkle a tablespoon of water at a time over the dough, lifting and tossing it with the fork. When it begins to come together, gather the dough, press it into a ball and then pull it apart; if it crumbles in your hands, it needs more water. (It's better to err on the side of too wet than too dry.) Add a teaspoon or two more water, as needed.
Gather the dough into two slightly unequal balls, the larger one for the bottom crust and the smaller one for the top. Flatten the larger ball, reforming any frayed edges with the sides of your hand. Dust with flour and roll the dough, starting from the center and moving toward the edges. Take a knife or thin spatula and quickly work its edge between the crust and the counter top. Lift the dough to the side; dust the dough and counter top with flour. Roll again until the diameter is an inch or 2 larger than that of the pie pan. Lay the rolling pin a third of the way from one of the edges. Roll the crust onto the pin and then unroll the crust into a 9-inch pie pan and press it into place. Place in the freezer.
Make the filling: in a large bowl, blend the rhubarb, sugar, flour and cinnamon. Pour into the crust-lined pie pan. Dot with butter.
Roll out the top crust. Dab the rim of the bottom crust with water to create a glue. Then place the top crust over the rhubarb; trim, seal and cut several vents. Bake for 15 minutes; reduce the temperature to 350 degrees and bake 25 to 30 minutes more, or until a bit of pink juice bubbles from the vents in the crust.
Tip
Anne Dimock's secret ingredient is Extra Fancy Vietnamese Cassia Cinnamon, available from Penzeys Spices, www.penzeys.com.
Tuesday, May 31, 2022
Double-Post Tuesday
Besides being Taco Tuesday, it's also Double-Post Tuesday. Today's offerings include Best Black Bean Soup and Vegan Lasagna. Enjoy!
VEGAN ICE CREAM SANDWICHES
This was in the June 2016 issue of Vegetarian Times (page 10), and begins, “These ice cream sandwiches are the perfect treat to satisfy your (and your kiddos’) warm-weather sweet tooth - and they’re bound to make you love summer as much as you did as a child.” Unfortunately, there was no link on the website going directly to this recipe.
Ingredients
Ice Cream
3 ripe bananas
1 Tbs. non-dairy milk
2 tsp. maple syrup, optional
1 tsp. vanilla extract
Cookies
1/2 cup all-natural peanut butter, smooth or chunky
1/2 cup cooked white beans, rinsed and drained
1/2 cup gluten-free old-fashioned oats
2 Tbs. unsweetened applesauce
1 Tbs. pure maple syrup
1 tsp. vanilla extract
1/2 tsp. baking soda
1/4 tsp. salt
1/3 cup non-dairy chocolate chips, optional, plus more for rolling, optional
Directions
To make Ice Cream: Line 4-by-6-inch baking dish with parchment paper, allowing paper to hang over sides.
Bland all ingredients in high-speed blender until smooth. Spread in prepared dish, and freeze 2 hours, or until set.
To make Cookies: Preheat oven to 350 degrees F. Line baking sheet with parchment paper.
Blend all ingredients (except chocolate chips) in food processor until dough forms. Fold in chocolate chips, if using.
Roll dough into twelve 1-Tbs. balls, and place on prepared baking sheets. Flatten down into 2-inch circles.
Bake 12 to 15 minutes, or until light brown along edges. Cool on baking sheet. Transfer to freezer until ready to assemble.
Unmold Ice Cream, and cut into 6 disks using 2-inch round cutter. Place each disk between 2 cooks. Roll edges in chocolate chips, if desired. Freeze until fully set.
HONEY BEE AMBROSIA
This is from the infamous long-since-forgotten emailing list. Makes 4 to 6 servings.
Ingredients
4 medium oranges
1 medium banana
1/2 cup orange juice
1/4 cup honey
2 tbsp lemon juice
1/4 cup flaked coconut
Directions
Pare oranges. Cut crosswise into thin slices. Place in serving bowl. Peel bananas. Cut thin slices. Place in the bowl with oranges. Toss fruits. Blend orange juice, honey & lemon juice. Pour over fruits. Sprinkle with coconut.
VEGAN LASAGNA
This comes from Lena Abraham on Delish, and begins, “A lasagna you can feel good about.”
Total Time: 1 hour 45 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 10-12
To view this online, click here.
Ingredients
For the Lasagna
1 box lasagna noodles
1 (14-oz) package firm tofu, drained
kosher salt
Freshly ground black pepper
1 tbsp. olive oil
1 large onion, chopped
3 garlic cloves, minced
2 tsp. dried oregano, divided
1 (8-oz) package baby bella mushrooms, sliced
2 (10-oz) packages frozen spinach, thawed and drained of excess liquid
For the White Sauce
1/4 c. olive oil
1/4 c. all-purpose flour
2 1/2 c. almond milk (or other non-dairy milk)
2 tbsp. nutritional yeast
1/2 tsp. garlic powder
kosher salt
Freshly ground black pepper
2 c. marinara
3 tomatoes, thinly sliced
1/4 c. thinly sliced basil, for garnish
Directions
Preheat oven to 350º. Bring a large pot of salted boiling water to a boil and cook lasagna noodles until al dente. Drain.
Wrap tofu in a clean kitchen cloth or paper towels and place on a large plate. Place a pan or heavy plate on top of tofu in order to press out as much liquid as possible. Let sit for at least 30 minutes. When drained, crumble with two forks and season with salt and pepper. Set aside.
In a large skillet over medium heat, heat oil. Add onion and garlic and season with salt, pepper, and 1 tsp oregano. Add mushrooms and cook until softened, 3 to 4 minutes. Stir in thawed and drained spinach until completely combined. Remove from heat and set aside vegetables.
Wipe out skillet and return to medium heat to make white sauce: Add olive oil and heat until shimmering but not smoking. Add flour and whisk to combine. Cook until lightly golden and nutty, 1 to 2 minutes. Whisk in nut milk until smooth. Stir in nutritional yeast and garlic powder and season with salt and pepper. Bring to a simmer and let cook until thickened, 8 to 10 minutes.
Build lasagna: In a large baking dish, spoon 1/4 c marinara into an even layer, then add a layer of noodles. Top with an even layer of vegetable mixture, tofu, marinara, and white sauce. Repeat until all ingredients are used, ending in marinara. Add a single layer of tomato rounds and season with salt, pepper and remaining oregano.
Bake 35 to 40 minutes, until tomatoes are cooked and lasagna is heated through. Remove from oven and let cool slightly. Garnish with basil and serve.
BEST BLACK BEAN SOUP
This comes from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “This American classic can be a perfect dish: big-tasting, filling, nutritious, easy and very possibly vegetarian. With their rich natural broth, turtle beans do not need bacon, ham or any meat ingredient to make a satisfying soup. Black bean soup recipes have a tendency to turn out sludgy or bland, but the trick here is to season generously, and purée sparingly. The beans should be swimming in liquid, not sitting in sludge: The more beans are puréed, the more starch is released into the soup. For flavor, this recipe deploys marinated chipotle chiles, but a tablespoon each of ground cumin and ground coriander make a good heat-free substitute. (A note: Since there is acid from the wine here, if your tap water is hard there might be a reaction that will prevent the beans from softening. To be safe, add the wine later, along with the stock. And if there is any question about the hardness of your water, use distilled.)”
Yield: 10 servings; Time: About 2 hours
This was featured in “Rediscovering Black Bean Soup”, and can be viewed online at https://cooking.nytimes.com/recipes/1018592-best-black-bean-soup.
Ingredients
For the Soup
1 small (7-ounce) can chipotle chiles in adobo (see note)
2 tablespoons olive oil
2 carrots, peeled and chopped
2 onions, peeled and chopped
4 garlic cloves, minced
1 cup red wine
2 jalapeño peppers, seeded and chopped
1 pound dry black beans (do not soak)
2 quarts mild vegetable or chicken stock
1 tablespoon dried oregano, preferably Mexican
2 bay leaves
1 tablespoon kosher salt
1 teaspoon ground black pepper
Red wine vinegar, to taste
For the Pickled Onions and Garnishes (Optional):
1 small red onion, peeled and thinly sliced
Freshly squeezed juice of 2 limes
Salt
Sour cream or Mexican crema
Whole cilantro leaves
Thinly sliced fresh chiles
Sliced avocado
Preparation:
Empty the can of chiles into a blender or food processor. Purée until smooth, scrape into a container, and set aside. Put on a teakettle of water to boil, and keep hot.
In a large, heavy pot, heat olive oil over medium heat until shimmering. Add carrots, onions and garlic and cook, stirring, until softened but not browned, 5 to 8 minutes.
Pour in wine and let simmer until pan is almost dry and vegetables are coated. Add jalapeños and cook, stirring, just until softened, 2 minutes. Push the vegetables out to the edges of the pot and dollop 2 teaspoons of chipotle purée in the center. Let fry for a minute and then stir together with the vegetables.
Add beans, stock, oregano and bay leaves. Stir, bring to a boil, and let boil 10 to 15 minutes. Reduce the heat to a simmer and cook, partly covered, stirring occasionally and adding hot water as needed to keep the soup liquid and runny, not sludgy. Continue cooking until beans are just softened and fragrant, 1 to 2 hours. Add salt and pepper and keep cooking until beans are soft.
Meanwhile, make the pickled onions, if using: In a bowl, combine sliced onions, lime juice and a sprinkling of salt. Let soften at room temperature until crunchy and tart, about 30 minutes. Drain and rinse with cold water. Squeeze dry in paper towels and refrigerate until ready to serve. If desired, chop coarsely before serving.
Adjust the texture of the soup: The goal is to combine whole beans, soft chunks and a velvety broth. Some beans release enough starch while cooking to produce a thick broth without puréeing. If soup seems thin, use an immersion blender or blender to purée a small amount of the beans until smooth, then stir back in. Continue until desired texture is reached, keeping in mind that the soup will continue to thicken as it sits.
Heat the soup through, taste and adjust the seasonings with salt, pepper, drops of red wine vinegar and dabs of chipotle purée.
Serve in deep bowls, garnishing each serving with sour cream, pickled onions, cilantro leaves, sliced chiles and avocado as desired.
Tip
If chipotle chiles are unavailable, use 1 tablespoon each ground cumin and ground coriander. Add to vegetables at the same point in the recipe, in Step 3.
SWEET POTATO CASSEROLE
This is from the infamous long-since-forgotten emailing list.
Ingredients
4 medium Sweet potatoes or yams (about 2 lb)
1/4 cup Packed brown sugar
1/4 cup Butter
1/2 teaspoon Salt
1 Can (8 oz) crushed pineapple
1 tablespoon Packed brown sugar
1 tablespoon Butter
1 teaspoon Water
1/2 teaspoon Ground cinnamon
1/4 teaspoon Ground nutmeg
1 1/2 cups Miniature marshmallows
1/4 cup Chopped pecans
Directions
Wash sweet potatoes. Prick each 2 or 3 times with fork to allow steam to escape. Arrange in oven at least 1 inch apart. Microwave at HIGH (100%) until fork-tender, 8 to 10 mins. Cover & let stand 5 minutes.
Peel and slice potatoes. Place in 2-quart casserole. Add 1/4 cup butter and the salt. Mash until no lumps remain. Mix in pineapple. Microwave at HIGH (100%) 2 minutes. Stir and set aside.
Place 1 tablespoon brown sugar, 1 tablespoon butter, the water, cinnamon, and nutmeg in medium bowl. Microwave at HIGH (100%) until butter is melted, 1 to 1 1/2 minutes, stirring after half the time. Add marshmallows; toss to coat. Top sweet potato mixture with marshmallows. Microwave at HIGH (100 % until the marshmallows are melted and potatoes are heated through, 2 to 4 minutes. Sprinkle with pecans.
Enjoy!
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
Ingredients
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Directions
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
VEGAN ICE CREAM SANDWICHES
This was in the June 2016 issue of Vegetarian Times (page 10), and begins, “These ice cream sandwiches are the perfect treat to satisfy your (and your kiddos’) warm-weather sweet tooth - and they’re bound to make you love summer as much as you did as a child.” Unfortunately, there was no link on the website going directly to this recipe.
Ingredients
Ice Cream
3 ripe bananas
1 Tbs. non-dairy milk
2 tsp. maple syrup, optional
1 tsp. vanilla extract
Cookies
1/2 cup all-natural peanut butter, smooth or chunky
1/2 cup cooked white beans, rinsed and drained
1/2 cup gluten-free old-fashioned oats
2 Tbs. unsweetened applesauce
1 Tbs. pure maple syrup
1 tsp. vanilla extract
1/2 tsp. baking soda
1/4 tsp. salt
1/3 cup non-dairy chocolate chips, optional, plus more for rolling, optional
Directions
To make Ice Cream: Line 4-by-6-inch baking dish with parchment paper, allowing paper to hang over sides.
Bland all ingredients in high-speed blender until smooth. Spread in prepared dish, and freeze 2 hours, or until set.
To make Cookies: Preheat oven to 350 degrees F. Line baking sheet with parchment paper.
Blend all ingredients (except chocolate chips) in food processor until dough forms. Fold in chocolate chips, if using.
Roll dough into twelve 1-Tbs. balls, and place on prepared baking sheets. Flatten down into 2-inch circles.
Bake 12 to 15 minutes, or until light brown along edges. Cool on baking sheet. Transfer to freezer until ready to assemble.
Unmold Ice Cream, and cut into 6 disks using 2-inch round cutter. Place each disk between 2 cooks. Roll edges in chocolate chips, if desired. Freeze until fully set.
HONEY BEE AMBROSIA
This is from the infamous long-since-forgotten emailing list. Makes 4 to 6 servings.
Ingredients
4 medium oranges
1 medium banana
1/2 cup orange juice
1/4 cup honey
2 tbsp lemon juice
1/4 cup flaked coconut
Directions
Pare oranges. Cut crosswise into thin slices. Place in serving bowl. Peel bananas. Cut thin slices. Place in the bowl with oranges. Toss fruits. Blend orange juice, honey & lemon juice. Pour over fruits. Sprinkle with coconut.
VEGAN LASAGNA
This comes from Lena Abraham on Delish, and begins, “A lasagna you can feel good about.”
Total Time: 1 hour 45 minutes; Prep Time: 15 minutes; Level: Easy; Serves: 10-12
To view this online, click here.
Ingredients
For the Lasagna
1 box lasagna noodles
1 (14-oz) package firm tofu, drained
kosher salt
Freshly ground black pepper
1 tbsp. olive oil
1 large onion, chopped
3 garlic cloves, minced
2 tsp. dried oregano, divided
1 (8-oz) package baby bella mushrooms, sliced
2 (10-oz) packages frozen spinach, thawed and drained of excess liquid
For the White Sauce
1/4 c. olive oil
1/4 c. all-purpose flour
2 1/2 c. almond milk (or other non-dairy milk)
2 tbsp. nutritional yeast
1/2 tsp. garlic powder
kosher salt
Freshly ground black pepper
2 c. marinara
3 tomatoes, thinly sliced
1/4 c. thinly sliced basil, for garnish
Directions
Preheat oven to 350º. Bring a large pot of salted boiling water to a boil and cook lasagna noodles until al dente. Drain.
Wrap tofu in a clean kitchen cloth or paper towels and place on a large plate. Place a pan or heavy plate on top of tofu in order to press out as much liquid as possible. Let sit for at least 30 minutes. When drained, crumble with two forks and season with salt and pepper. Set aside.
In a large skillet over medium heat, heat oil. Add onion and garlic and season with salt, pepper, and 1 tsp oregano. Add mushrooms and cook until softened, 3 to 4 minutes. Stir in thawed and drained spinach until completely combined. Remove from heat and set aside vegetables.
Wipe out skillet and return to medium heat to make white sauce: Add olive oil and heat until shimmering but not smoking. Add flour and whisk to combine. Cook until lightly golden and nutty, 1 to 2 minutes. Whisk in nut milk until smooth. Stir in nutritional yeast and garlic powder and season with salt and pepper. Bring to a simmer and let cook until thickened, 8 to 10 minutes.
Build lasagna: In a large baking dish, spoon 1/4 c marinara into an even layer, then add a layer of noodles. Top with an even layer of vegetable mixture, tofu, marinara, and white sauce. Repeat until all ingredients are used, ending in marinara. Add a single layer of tomato rounds and season with salt, pepper and remaining oregano.
Bake 35 to 40 minutes, until tomatoes are cooked and lasagna is heated through. Remove from oven and let cool slightly. Garnish with basil and serve.
BEST BLACK BEAN SOUP
This comes from Julia Moskin in The New York Times cooking e-newsletter. Julia wrote, “This American classic can be a perfect dish: big-tasting, filling, nutritious, easy and very possibly vegetarian. With their rich natural broth, turtle beans do not need bacon, ham or any meat ingredient to make a satisfying soup. Black bean soup recipes have a tendency to turn out sludgy or bland, but the trick here is to season generously, and purée sparingly. The beans should be swimming in liquid, not sitting in sludge: The more beans are puréed, the more starch is released into the soup. For flavor, this recipe deploys marinated chipotle chiles, but a tablespoon each of ground cumin and ground coriander make a good heat-free substitute. (A note: Since there is acid from the wine here, if your tap water is hard there might be a reaction that will prevent the beans from softening. To be safe, add the wine later, along with the stock. And if there is any question about the hardness of your water, use distilled.)”
Yield: 10 servings; Time: About 2 hours
This was featured in “Rediscovering Black Bean Soup”, and can be viewed online at https://cooking.nytimes.com/recipes/1018592-best-black-bean-soup.
Ingredients
For the Soup
1 small (7-ounce) can chipotle chiles in adobo (see note)
2 tablespoons olive oil
2 carrots, peeled and chopped
2 onions, peeled and chopped
4 garlic cloves, minced
1 cup red wine
2 jalapeño peppers, seeded and chopped
1 pound dry black beans (do not soak)
2 quarts mild vegetable or chicken stock
1 tablespoon dried oregano, preferably Mexican
2 bay leaves
1 tablespoon kosher salt
1 teaspoon ground black pepper
Red wine vinegar, to taste
For the Pickled Onions and Garnishes (Optional):
1 small red onion, peeled and thinly sliced
Freshly squeezed juice of 2 limes
Salt
Sour cream or Mexican crema
Whole cilantro leaves
Thinly sliced fresh chiles
Sliced avocado
Preparation:
Empty the can of chiles into a blender or food processor. Purée until smooth, scrape into a container, and set aside. Put on a teakettle of water to boil, and keep hot.
In a large, heavy pot, heat olive oil over medium heat until shimmering. Add carrots, onions and garlic and cook, stirring, until softened but not browned, 5 to 8 minutes.
Pour in wine and let simmer until pan is almost dry and vegetables are coated. Add jalapeños and cook, stirring, just until softened, 2 minutes. Push the vegetables out to the edges of the pot and dollop 2 teaspoons of chipotle purée in the center. Let fry for a minute and then stir together with the vegetables.
Add beans, stock, oregano and bay leaves. Stir, bring to a boil, and let boil 10 to 15 minutes. Reduce the heat to a simmer and cook, partly covered, stirring occasionally and adding hot water as needed to keep the soup liquid and runny, not sludgy. Continue cooking until beans are just softened and fragrant, 1 to 2 hours. Add salt and pepper and keep cooking until beans are soft.
Meanwhile, make the pickled onions, if using: In a bowl, combine sliced onions, lime juice and a sprinkling of salt. Let soften at room temperature until crunchy and tart, about 30 minutes. Drain and rinse with cold water. Squeeze dry in paper towels and refrigerate until ready to serve. If desired, chop coarsely before serving.
Adjust the texture of the soup: The goal is to combine whole beans, soft chunks and a velvety broth. Some beans release enough starch while cooking to produce a thick broth without puréeing. If soup seems thin, use an immersion blender or blender to purée a small amount of the beans until smooth, then stir back in. Continue until desired texture is reached, keeping in mind that the soup will continue to thicken as it sits.
Heat the soup through, taste and adjust the seasonings with salt, pepper, drops of red wine vinegar and dabs of chipotle purée.
Serve in deep bowls, garnishing each serving with sour cream, pickled onions, cilantro leaves, sliced chiles and avocado as desired.
Tip
If chipotle chiles are unavailable, use 1 tablespoon each ground cumin and ground coriander. Add to vegetables at the same point in the recipe, in Step 3.
SWEET POTATO CASSEROLE
This is from the infamous long-since-forgotten emailing list.
Ingredients
4 medium Sweet potatoes or yams (about 2 lb)
1/4 cup Packed brown sugar
1/4 cup Butter
1/2 teaspoon Salt
1 Can (8 oz) crushed pineapple
1 tablespoon Packed brown sugar
1 tablespoon Butter
1 teaspoon Water
1/2 teaspoon Ground cinnamon
1/4 teaspoon Ground nutmeg
1 1/2 cups Miniature marshmallows
1/4 cup Chopped pecans
Directions
Wash sweet potatoes. Prick each 2 or 3 times with fork to allow steam to escape. Arrange in oven at least 1 inch apart. Microwave at HIGH (100%) until fork-tender, 8 to 10 mins. Cover & let stand 5 minutes.
Peel and slice potatoes. Place in 2-quart casserole. Add 1/4 cup butter and the salt. Mash until no lumps remain. Mix in pineapple. Microwave at HIGH (100%) 2 minutes. Stir and set aside.
Place 1 tablespoon brown sugar, 1 tablespoon butter, the water, cinnamon, and nutmeg in medium bowl. Microwave at HIGH (100%) until butter is melted, 1 to 1 1/2 minutes, stirring after half the time. Add marshmallows; toss to coat. Top sweet potato mixture with marshmallows. Microwave at HIGH (100 % until the marshmallows are melted and potatoes are heated through, 2 to 4 minutes. Sprinkle with pecans.
Enjoy!
ROASTED SQUASH AND APPLE CHOWDER WITH COLORFUL POTATOES
This is from the October 2013 issue of Vegetarian Times, page 76. It starts off, “Puréed roasted butternut squash provides the creamy base for a hearty chowder. If making the chowder ahead, prepare the recipe through step 3, then assemble and reheat just before serving.” Serves 8.
Ingredients
2 lb. butternut squash, peeled and cut into 3/4-inch chunks (6 cups), divided
3 medium apples, peeled and diced (3 cups), divided
2 large leeks, white parts cut into 1-inch chunks (1 cup), plus 1/2 cup thinly sliced leek greens, divided
1 Tbs. olive oil
1 Tbs. pure maple syrup
1 lb. multicolored potatoes, peeled and cut into 3/4-inch chunks
1/2 cup apple juice
1 Tbs. apple cider vinegar
Directions
Preheat oven to 350°F. Coat baking sheet with cooking spray.
Combine 5 cups butternut squash chunks, 2 cups diced apple, leek whites, oil, and maple syrup in large bowl, and season with salt and pepper, if desired. Spread squash mixture in single layer on prepared baking sheet, and roast 30 minutes, or until tender, stirring occasionally.
Cook potato chunks and remaining 1 cup butternut squash in boiling, salted water 5 to 7 minutes, or until just tender. Drain, and set aside.
Purée roasted vegetables in blender until smooth. Add purée and apple juice to large soup pot with 4 cups water. Whisk in vinegar, and heat over medium heat. Season with salt and pepper, if desired. Add boiled potatoes and squash, remaining 1 cup diced apple, and leek greens, and simmer 5 minutes, or until hot.
nutritional information Per 1 1/4-cup serving: Calories: 162; Protein: 3 g; Total Fat: 2 g; Saturated Fat: less than 1 g; Carbohydrates: 36 g; Cholesterol: 0 mg; Sodium: 12 mg; Fiber: 4 g; Sugar: 12 g; Vegan; Gluten-Free
Taco Tuesday
It's time for Taco Tuesday. Today's offerings include Avocado Cream Tacos and Vegetarian Tofu Tacos. Enjoy!
SPICY QUINOA TACOS
This is from Vegetarian Times. It begins, "Katelyn Drake, a lifelong vegetarian based in Oklahoma City, Okla., makes these quick, filling tacos for both dinner parties and weeknight dinners at home. She suggests adjusting the spices as you go: “Don’t be afraid to add a fresh jalapeño if you want more heat!” Serve with avocado slices, cilantro, and a squeeze of lime."
Makes 6 servings
To view this online, go to https://www.vegetariantimes.com/recipes/spicy-quinoa-tacos/.
Ingredients
1 Tbs. olive oil
1 small onion, diced (1 cup)
1 rib celery, diced (1/2 cup)
1 clove garlic, minced (1 tsp.)
1 Tbs. ground cumin
1 Tbs. chili powder
1/2 tsp. cayenne pepper
1 15-oz. can fire-roasted diced tomatoes
1 15-oz. can diced tomatoes with green chiles
1 cup quinoa, rinsed and drained
2 medium carrots, diced (1 cup)
1 cup low-sodium vegetable broth
1 15-oz. can black beans, rinsed and drained
1 cup fresh or thawed frozen corn kernels
12 6-inch corn tortillas
Preparation
Heat oil in medium saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add garlic, cumin, chili powder, and cayenne, and sauté 1 minute. Stir in tomatoes with liquid. Cook 2 minutes, then stir in quinoa, carrots, and broth. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 to 25 minutes, or until quinoa is tender and liquid is absorbed. Season with salt and pepper, if desired. Mix in black beans and corn. Serve in tortillas.
GRILLED PORTOBELLOW TACOS WITH SALSA VERDE
This is from Vegetarian Times. The description states, "Juicy, earthy portobello mushrooms make these tacos a mouthwatering treat." The recipe then begins, "Don’t worry if the mushroom caps seem slightly undercooked when you pull them from the grill; leave them out on a plate, and they will continue to cook (this is called carryover cooking)."
Makes 6 servings
To view this online, go to https://www.vegetariantimes.com/recipes/grilled-portobello-tacos-with-salsa-verde-recipe/.
Ingredients
Marinade
1/3 cup canola oil
3 Tbs. balsamic vinegar
1 tsp. black pepper
Tacos
6 large portobello mushroom caps
6 6-inch soft corn tortillas
2 avocados, sliced
2 cups chopped tomatoes
3 cups shredded cabbage
Salsa verde
4 tomatillos, chopped (or 1 cup canned)
1 large green bell pepper or poblano chile, roughly chopped
1 large bunch fresh cilantro, leaves only
1 medium onion, chopped
3 cloves garlic
3 tsp. organic sugar or agave nectar
1 1/4 tsp. canola oil
1 tsp. pepper
1/2 tsp. salt
Preparation
Preheat grill or grill pan to high heat. To make Marinade: combine all ingredients in small bowl.
To make Tacos:
Brush mushroom caps with marinade. Grill mushrooms 3 to 5 minutes per side. Cool until easy to handle, then slice into strips.
To make Salsa Verde:
Purée all ingredients in food processor 1 minute, or until smooth. Pour salsa over mushroom strips, and let stand 5 to 10 minutes.
Lightly warm tortillas 15 seconds per side in skillet or on griddle. Fill tortillas with sliced mushrooms, avocado slices, tomatoes, and cabbage. Top each taco with sour cream, if using.
VEGETARIAN TOFU TACOS
This comes from Laurel Randolph in the Spruce Eats. For this recipe, Laurel wrote, "Tofu is an extremely versatile ingredient and a great way to cut a little meat out of your diet. If you haven't been won over to the soy side yet, these tacos could be the dish that sways you. Firm tofu is broken up and cooked with fragrant spices, and ends up mimicking ground beef and scrambled eggs at the same time. Melty cheese, crunchy slaw, and tangy salsa verde lend the tacos texture and bright flavors. If you're vegan, simply leave out the cheese or swap it for a vegan alternative.
"If you're eating these tacos for brunch, serve with breakfast potatoes and fresh fruit. If you're eating them for dinner, serve with guacamole or bean dip and chips. They're also delicious as hard-shelled tacos if you like your tacos extra crunchy."
Prep Time: 20 minutes; Cook Time: 20 minutes; Total Time: 40 minutes; Servings: 4 to 6; Yield: 8 to 10 tacos
To view this online, go to https://www.thespruceeats.com/tofu-tacos-4142107.
Ingredients
14 ounces tofu, firm, drained and cut into 1-inch cubes
2 cups coleslaw mix
3 scallions, spring onions, thinly sliced
1 tablespoon cilantro, packed, fresh, chopped
2 tablespoons lime juice
Salt, to taste
Freshly ground black pepper, to taste
1 tablespoon canola or grapeseed oil
1 small onion, diced
1 small bell pepper, diced
1 small jalapeño, finely diced
3 cloves garlic, minced
1 tablespoon tomato paste
1 teaspoon cumin
1 1/2 teaspoons chili powder
1/2 teaspoon paprika, smoked
10 small corn tortillas, or 8 medium tortillas, corn or flour
1 cup cheese, Monterey, shredded
1/2 cup salsa verde
Directions
Gather the ingredients.
Place tofu in a single layer on a double layer of paper towels and top with another double layer of paper towels. Place a heavy pan on top to press moisture out of the tofu. Let sit for 10 minutes.
Meanwhile, make the slaw. Combine the cabbage slaw mix, spring onion, cilantro, and lime juice. Season with salt and toss well.
Add canola or grapeseed oil to a large skillet and heat over medium heat. Once hot, add onion and bell pepper and sauté for 3 minutes. Add jalapeño and garlic and sauté for 1 more minute.
Add tomato paste, cumin, chili powder, and smoked paprika and cook, stirring, for 1 to 2 minutes, or until fragrant and evenly distributed.
Add tofu a handful at a time, squeezing and breaking up the tofu with your hands as you add it to the pan. Stir well and season with salt and pepper.
Cook for about 5 minutes, stirring often, and seasoning as needed. If the mixture becomes too dry, add a tablespoon of water. You want the mixture to resemble a chunky ground beef taco mix in wetness and texture. Remove from the heat.
Warm the tortillas in the oven (covered on low heat) or in a skillet in batches. Add a sprinkle of cheese followed by the tofu mixture, salsa verde, and slaw. Serve immediately.
HOMEMADE TORTILLAS
This, as well as the next two recipes (Cocoa Black Bean Avocado Cream Tacos and Banana Chocolate Tacos), are from the May 2016 issue of Runner’s World, and can be found here. This one begins, “Corn tortillas are rich in flavonoids, which help protect against certain cancers.”
Ingredients
2 cups masa harina (corn flour)
1/2 tsp. salt
1 1/2 cups warm tap water
Instructions
In a large bowl, combine masa and salt. Slowly pour the water into the dry ingredients and mix until the dough is just moistened and forms small clumps. Add more water, if needed by the tablespoon, but don’t let dough become too moist. It should feel like play-dough.
Divide dough into 12 golf-ball size balls. Cover with a damp paper towel. Cut a quart-size ziptop plastic bag up both side seams. Place one ball of dough between the plastic sheets and press down firmly with a medium pot or a tortilla press to form a 4 -5” circle about 1/8” thick.
Heat a heavy skillet or griddle over medium and lightly brush with some oil. Cook the tortilla for 1 minute, or until darkened in some spots and the dough looks dry. Flip and cook for 30 seconds more. Transfer to a clean kitchen towel and fold over to keep warm. Repeat with remaining tortillas, brushing the skillet with more oil as needed.
Nutrition Information: Calories per serving: 69; Protein: 2 g; Carbs: 15 g; Fiber: 1 g; Total fat: 1 g; Saturated fat: 0 g; Sodium: 99 mg
COCOA BLACK BEAN AVOCADO CREAM TACOS
This one begins, “Cocoa adds richness to this hunger smashing fiber-rich bean filling. As a giant cousin of the banana, plantain contains twice as much vitamin C to keep your blood pressure from boiling over. The creamy avocado sauce adds a dose of heart-healthy monounsaturated fat.”
Ingredients
2 tsp. canola or grapeseed oil
1 small yellow onion, diced
2 plum (Roma) tomatoes, seeded and diced
1 ripe plantain, lots of black spots on skin, peeled and diced
1 (15 oz.) can black beans, drained and rinsed
2 Tbsp. cocoa powder
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/3 cup chopped cilantro
1/4 cup fresh lime juice (from 1 large lime)
Kosher salt and freshly ground black pepper
1/2 cup sour cream
1/2 avocado
8 small corn tortillas
1 jarred roasted red bell pepper, thinly sliced
1/4 cup toasted pumpkin seeds (pepitas)
Instructions
Heat oil in a large skillet over medium heat. Add onion and cook until softened, 3 minutes. Add tomatoes, plantain, black beans, cocoa powder, chili powder, cumin, 1/4 cup water, and 1/2 tsp. salt and pepper; cook 3 minutes more. Stir in cilantro and 2 Tbsp. lime juice. Season to taste with salt and pepper and remove from heat.
Blend together sour cream, avocado, remaining 2 Tbsp. lime juice and a pinch of salt until smooth.
Top tortillas with beans, red pepper, avocado cream and pumpkin seeds. Serves 4.
Nutrition Information: Calories per serving: 408; Protein: 11 g; Carbs: 59 g; Fiber: 12 g; Sugar: 12 g; Total fat: 16 g; Saturated fat: 5 g; Sodium: 320 mg
BANANA CHOCOLATE TACOS
Chocolate? Bananas? On tacos? Sure, why not? This one is from the May 2016 issue of Runner’s World, and begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”
This can be found here.
Ingredients
1 cup part-skim ricotta cheese
2 Tbsp. almond butter
1 Tbsp. maple syrup
1–2 tsp. orange zest
1 tsp. vanilla extract
2 oz. chopped dark chocolate
1/2 tsp. cinnamon
4 small bananas, sliced into 1/2" pieces
4 small (6") whole-wheat tortillas, heated according to package
1/4 cup unsweetened toasted coconut flakes
Instructions
Stir together ricotta, almond butter, syrup, orange zest and vanilla.
Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.
Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.
Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.
SPICY QUINOA TACOS
This is from Vegetarian Times. It begins, "Katelyn Drake, a lifelong vegetarian based in Oklahoma City, Okla., makes these quick, filling tacos for both dinner parties and weeknight dinners at home. She suggests adjusting the spices as you go: “Don’t be afraid to add a fresh jalapeño if you want more heat!” Serve with avocado slices, cilantro, and a squeeze of lime."
Makes 6 servings
To view this online, go to https://www.vegetariantimes.com/recipes/spicy-quinoa-tacos/.
Ingredients
1 Tbs. olive oil
1 small onion, diced (1 cup)
1 rib celery, diced (1/2 cup)
1 clove garlic, minced (1 tsp.)
1 Tbs. ground cumin
1 Tbs. chili powder
1/2 tsp. cayenne pepper
1 15-oz. can fire-roasted diced tomatoes
1 15-oz. can diced tomatoes with green chiles
1 cup quinoa, rinsed and drained
2 medium carrots, diced (1 cup)
1 cup low-sodium vegetable broth
1 15-oz. can black beans, rinsed and drained
1 cup fresh or thawed frozen corn kernels
12 6-inch corn tortillas
Preparation
Heat oil in medium saucepan over medium heat. Add onion and celery, and cook 5 minutes, or until soft. Add garlic, cumin, chili powder, and cayenne, and sauté 1 minute. Stir in tomatoes with liquid. Cook 2 minutes, then stir in quinoa, carrots, and broth. Cover, and bring to a boil. Reduce heat to medium-low, and simmer 20 to 25 minutes, or until quinoa is tender and liquid is absorbed. Season with salt and pepper, if desired. Mix in black beans and corn. Serve in tortillas.
GRILLED PORTOBELLOW TACOS WITH SALSA VERDE
This is from Vegetarian Times. The description states, "Juicy, earthy portobello mushrooms make these tacos a mouthwatering treat." The recipe then begins, "Don’t worry if the mushroom caps seem slightly undercooked when you pull them from the grill; leave them out on a plate, and they will continue to cook (this is called carryover cooking)."
Makes 6 servings
To view this online, go to https://www.vegetariantimes.com/recipes/grilled-portobello-tacos-with-salsa-verde-recipe/.
Ingredients
Marinade
1/3 cup canola oil
3 Tbs. balsamic vinegar
1 tsp. black pepper
Tacos
6 large portobello mushroom caps
6 6-inch soft corn tortillas
2 avocados, sliced
2 cups chopped tomatoes
3 cups shredded cabbage
Salsa verde
4 tomatillos, chopped (or 1 cup canned)
1 large green bell pepper or poblano chile, roughly chopped
1 large bunch fresh cilantro, leaves only
1 medium onion, chopped
3 cloves garlic
3 tsp. organic sugar or agave nectar
1 1/4 tsp. canola oil
1 tsp. pepper
1/2 tsp. salt
Preparation
Preheat grill or grill pan to high heat. To make Marinade: combine all ingredients in small bowl.
To make Tacos:
Brush mushroom caps with marinade. Grill mushrooms 3 to 5 minutes per side. Cool until easy to handle, then slice into strips.
To make Salsa Verde:
Purée all ingredients in food processor 1 minute, or until smooth. Pour salsa over mushroom strips, and let stand 5 to 10 minutes.
Lightly warm tortillas 15 seconds per side in skillet or on griddle. Fill tortillas with sliced mushrooms, avocado slices, tomatoes, and cabbage. Top each taco with sour cream, if using.
VEGETARIAN TOFU TACOS
This comes from Laurel Randolph in the Spruce Eats. For this recipe, Laurel wrote, "Tofu is an extremely versatile ingredient and a great way to cut a little meat out of your diet. If you haven't been won over to the soy side yet, these tacos could be the dish that sways you. Firm tofu is broken up and cooked with fragrant spices, and ends up mimicking ground beef and scrambled eggs at the same time. Melty cheese, crunchy slaw, and tangy salsa verde lend the tacos texture and bright flavors. If you're vegan, simply leave out the cheese or swap it for a vegan alternative.
"If you're eating these tacos for brunch, serve with breakfast potatoes and fresh fruit. If you're eating them for dinner, serve with guacamole or bean dip and chips. They're also delicious as hard-shelled tacos if you like your tacos extra crunchy."
Prep Time: 20 minutes; Cook Time: 20 minutes; Total Time: 40 minutes; Servings: 4 to 6; Yield: 8 to 10 tacos
To view this online, go to https://www.thespruceeats.com/tofu-tacos-4142107.
Ingredients
14 ounces tofu, firm, drained and cut into 1-inch cubes
2 cups coleslaw mix
3 scallions, spring onions, thinly sliced
1 tablespoon cilantro, packed, fresh, chopped
2 tablespoons lime juice
Salt, to taste
Freshly ground black pepper, to taste
1 tablespoon canola or grapeseed oil
1 small onion, diced
1 small bell pepper, diced
1 small jalapeño, finely diced
3 cloves garlic, minced
1 tablespoon tomato paste
1 teaspoon cumin
1 1/2 teaspoons chili powder
1/2 teaspoon paprika, smoked
10 small corn tortillas, or 8 medium tortillas, corn or flour
1 cup cheese, Monterey, shredded
1/2 cup salsa verde
Directions
Gather the ingredients.
Place tofu in a single layer on a double layer of paper towels and top with another double layer of paper towels. Place a heavy pan on top to press moisture out of the tofu. Let sit for 10 minutes.
Meanwhile, make the slaw. Combine the cabbage slaw mix, spring onion, cilantro, and lime juice. Season with salt and toss well.
Add canola or grapeseed oil to a large skillet and heat over medium heat. Once hot, add onion and bell pepper and sauté for 3 minutes. Add jalapeño and garlic and sauté for 1 more minute.
Add tomato paste, cumin, chili powder, and smoked paprika and cook, stirring, for 1 to 2 minutes, or until fragrant and evenly distributed.
Add tofu a handful at a time, squeezing and breaking up the tofu with your hands as you add it to the pan. Stir well and season with salt and pepper.
Cook for about 5 minutes, stirring often, and seasoning as needed. If the mixture becomes too dry, add a tablespoon of water. You want the mixture to resemble a chunky ground beef taco mix in wetness and texture. Remove from the heat.
Warm the tortillas in the oven (covered on low heat) or in a skillet in batches. Add a sprinkle of cheese followed by the tofu mixture, salsa verde, and slaw. Serve immediately.
HOMEMADE TORTILLAS
This, as well as the next two recipes (Cocoa Black Bean Avocado Cream Tacos and Banana Chocolate Tacos), are from the May 2016 issue of Runner’s World, and can be found here. This one begins, “Corn tortillas are rich in flavonoids, which help protect against certain cancers.”
Ingredients
2 cups masa harina (corn flour)
1/2 tsp. salt
1 1/2 cups warm tap water
Instructions
In a large bowl, combine masa and salt. Slowly pour the water into the dry ingredients and mix until the dough is just moistened and forms small clumps. Add more water, if needed by the tablespoon, but don’t let dough become too moist. It should feel like play-dough.
Divide dough into 12 golf-ball size balls. Cover with a damp paper towel. Cut a quart-size ziptop plastic bag up both side seams. Place one ball of dough between the plastic sheets and press down firmly with a medium pot or a tortilla press to form a 4 -5” circle about 1/8” thick.
Heat a heavy skillet or griddle over medium and lightly brush with some oil. Cook the tortilla for 1 minute, or until darkened in some spots and the dough looks dry. Flip and cook for 30 seconds more. Transfer to a clean kitchen towel and fold over to keep warm. Repeat with remaining tortillas, brushing the skillet with more oil as needed.
Nutrition Information: Calories per serving: 69; Protein: 2 g; Carbs: 15 g; Fiber: 1 g; Total fat: 1 g; Saturated fat: 0 g; Sodium: 99 mg
COCOA BLACK BEAN AVOCADO CREAM TACOS
This one begins, “Cocoa adds richness to this hunger smashing fiber-rich bean filling. As a giant cousin of the banana, plantain contains twice as much vitamin C to keep your blood pressure from boiling over. The creamy avocado sauce adds a dose of heart-healthy monounsaturated fat.”
Ingredients
2 tsp. canola or grapeseed oil
1 small yellow onion, diced
2 plum (Roma) tomatoes, seeded and diced
1 ripe plantain, lots of black spots on skin, peeled and diced
1 (15 oz.) can black beans, drained and rinsed
2 Tbsp. cocoa powder
1/2 tsp. chili powder
1/2 tsp. ground cumin
1/3 cup chopped cilantro
1/4 cup fresh lime juice (from 1 large lime)
Kosher salt and freshly ground black pepper
1/2 cup sour cream
1/2 avocado
8 small corn tortillas
1 jarred roasted red bell pepper, thinly sliced
1/4 cup toasted pumpkin seeds (pepitas)
Instructions
Heat oil in a large skillet over medium heat. Add onion and cook until softened, 3 minutes. Add tomatoes, plantain, black beans, cocoa powder, chili powder, cumin, 1/4 cup water, and 1/2 tsp. salt and pepper; cook 3 minutes more. Stir in cilantro and 2 Tbsp. lime juice. Season to taste with salt and pepper and remove from heat.
Blend together sour cream, avocado, remaining 2 Tbsp. lime juice and a pinch of salt until smooth.
Top tortillas with beans, red pepper, avocado cream and pumpkin seeds. Serves 4.
Nutrition Information: Calories per serving: 408; Protein: 11 g; Carbs: 59 g; Fiber: 12 g; Sugar: 12 g; Total fat: 16 g; Saturated fat: 5 g; Sodium: 320 mg
BANANA CHOCOLATE TACOS
Chocolate? Bananas? On tacos? Sure, why not? This one is from the May 2016 issue of Runner’s World, and begins, “This taco is a smart dessert choice as research shows dark chocolate can improve brain functioning. Each bite also has the carbs needed to restock your muscles after a spirited run. Plus, ricotta is rich in whey protein to make it easier to build stronger muscles.”
This can be found here.
Ingredients
1 cup part-skim ricotta cheese
2 Tbsp. almond butter
1 Tbsp. maple syrup
1–2 tsp. orange zest
1 tsp. vanilla extract
2 oz. chopped dark chocolate
1/2 tsp. cinnamon
4 small bananas, sliced into 1/2" pieces
4 small (6") whole-wheat tortillas, heated according to package
1/4 cup unsweetened toasted coconut flakes
Instructions
Stir together ricotta, almond butter, syrup, orange zest and vanilla.
Place chocolate in a microwave-safe bowl and heat on high in 20-second intervals, stirring between each interval, until chocolate is melted. Stir in cinnamon.
Spread ricotta mixture on tortillas and top with banana. Drizzle chocolate sauce over top and sprinkle on coconut flakes. Serves 4.
Nutrition Information: Calories per serving: 439; Protein: 14 g; Carbs: 54 g; Fiber: 13 g; Total fat: 20 g; Saturated fat: 9.5 g; Sodium: 342 mg.
Monday, May 30, 2022
Memorial Day - Burgers and Fries
Okay, folks, I'm back. Did you miss my posts? I hope so. I had a couple of issues going on, but should be good to go now.
It's Memorial Day here in the U.S., a three-day weekend to celebrate those who've served in the Armed Services. If you – or anyone in your family – is/was in the Armed Services – Thank You!
This also seems to be the unofficial start of summer. And what food screams summer more than burgers and fries. I've got six yummy recipes to start off your Memorial Day celebration, including Black Bean Veggie Burgers and Baked Sweet Potato Fries from the TODAY Show's Al Roker. Enjoy!
BLACK BEAN AND SWEET POTATO BURGERS WITH GARLICKY CHIPOTLE MAYO
One of my favorite places to shop (if not my absolute favorite store) is Rollin’ Oats in St. Petersburg, Florida. (They do have another store in Tampa, but since I live near St. Pete, that’s the one I go to.) Great store, friendly (and knowledgeable) employees…dang, now I’ve got to make another run there!
Anyway, the store has a rack with free magazines, including Better Nutrition. This recipe is from the July, 2015 issue of Better Nutrition and begins, “These protein-rich burgers definitely have a ‘wow’ factor thanks to the hearty bean-sweet potato-and-quinoa base.” Makes 6 burgers.
To view this online, click here.
Ingredients
1 can black beans, rinsed and drained well
1 medium baked or roasted sweet potato, peeled and mashed
1/2 cup cooked quinoa or brown rice
1/4 cup ground flax
1/4 cup finely chopped red onion
1/4 cup finely chopped cilantro
1/4 tsp. cumin
1/2 tsp. salt
1/4 tsp. black pepper
Olive oil
1/2 cup vegan mayonnaise
1/2 tsp. chipotle powder
1 large garlic clove, pressed in a garlic press or very finely minced
Burger buns, avocado slices, and arugula, optional
Directions
Preheat grill to medium. Combine beans, sweet potato, quinoa, flax, onion, cilantro, cumin, salt, and pepper in a medium bowl. Mash beans with a potato masher into an even consistency. Let stand 5 minutes.
Using your hands, form mixture into 6 burgers; generously brush both sides of burgers with olive oil and arrange on grill basket. Grill 8–10 minutes on each side.
While burgers are cooking, combine mayonnaise, chipotle, and garlic in small bowl. Mix well. To serve, spread chipotle mayonnaise on both sides of burger buns. Arrange avocado slices and arugula on bottom halves, if using. Top with burgers and top halves of buns, and serve immediately.
per serving (without buns): 180 cal; 8g pro; 7g total fat (1g sat fat); 23g carb; 0mg chol; 400mg sod; 7g fiber; 2g sugars
THE ULTIMATE VEGGIE BURGER
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “You make a veggie burger because you want the hamburger experience without the meat. This one delivers. It’s got a firm, beefy texture that takes on the char and smoke of the grill, but is adaptable enough to cook inside on your stove. The enemy of a veggie burger is mushiness, which stems from a high moisture content. To combat that, the very watery ingredients – mushrooms, tofu, beans and beets – are roasted to both dehydrate them somewhat and intensify their flavors. Yes, the ingredient list here is long; you need a diverse lot to make a good veggie burger. And each one adds something in terms of flavor and/or texture. Garnish this any way you like, and don’t forget to toast the buns.” Yield: 6 burger.
This was featured in “The Ultimate Veggie Burger”, and can be found online here.
Also, there are two guides that went with this recipe that you might want to check out. The first is “How to Cook Beans”, and the second is “How to Grill”. Enjoy!
Ingredients
4 ounces extra-firm tofu, drained
Olive oil
1/2 pound cremini mushrooms, trimmed and sliced
3/4 teaspoon kosher salt, more as needed
Black pepper, as needed
1 (15-ounce) can kidney beans, drained
1 medium beet, peeled and coarsely grated (3/4 cup)
3/4 cup tamari almonds or cashews
1/3 cup panko bread crumbs
2 ounces Cotija cheese or queso blanco, crumbled or grated (about 1/2 cup)
2 large eggs
2 tablespoons mayonnaise
2 scallions, sliced
3 garlic cloves, finely chopped
3/4 teaspoon dulce pimentón or sweet smoked paprika
4 ounces tempeh, crumbled
1/2 cup cooked brown rice
Preparation
Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick slabs and pat dry with paper towel. Arrange tofu on one half of a rimmed baking sheet; brush both sides with oil. Spread mushrooms on the other half of the baking sheet; toss with 2 tablespoons oil and salt and pepper.
On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon oil and salt and pepper, then spread the mixture into one layer.
Transfer both baking sheets to the oven. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Roast mushrooms and tofu until golden and most of the liquid has evaporated, about 25 minutes. Let everything cool.
Place nuts in a food processor and pulse until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, scallion, garlic, pimentón and 3/4 teaspoon salt. Pulse until ingredients are just combined. Pulse in tempeh and rice but do not overprocess. You want small chunks, not a smooth mixture. Scrape mixture into a bowl and chill at least 2 hours or up to 5 days (you can also freeze the burger mix).
When you are ready to make the burgers, divide mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until just before grilling. They grill better when they start out cold.
Heat the grill. Cook the burgers over a low fire until they are charred on both sides and firm when you press on them, 4 to 6 minutes per side. If they start to burn before they firm up, move them to the sides of the grill to finish cooking over indirect heat. Alternatively, you can cook these on a grill pan or in a skillet over low heat.
BLACK BEAN-QUINOA BURGERS
This comes from Vegetarian Times, and begins, “Here's a delicious veggie burger you can whip up from scratch. Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor. Stash a few in the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead, then reheat them on the grill. Serve with your favorite burger fixings.” Makes 8 patties.
To view this online, click here.
Ingredients
1/2 cup quinoa
1 small onion, finely chopped (1 cup)
6 oil-packed sun-dried tomatoes, drained and finely chopped (1/4 cup)
1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
2 cloves garlic, minced (2 tsp.)
2 tsp. dried steak seasoning
8 whole-grain hamburger buns
Instructions
Stir together quinoa and 1 1/2 cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1 1/2 cups cooked quinoa.)
Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in 3/4 cup black beans, garlic, steak seasoning, and 1 1/2 cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.
Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining 3/4 cup quinoa and remaining 3/4 cup black beans. Season with salt and pepper, if desired, and cool.
Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (1/2 cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.
Nutrition Information: Calories: 215; Protein: 9 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 438 mg; Fiber: 6 g; Sugar: 5 g; Yield: Serves 8
MEDITERRANEAN VEGGIE BURGERS
This comes from the July/August 2010 issue of Vegetarian Times, page 62, and begins, “Eureka! We’ve found the secret “glue” that holds homemade veggie burgers together on an outdoor grill: purée the ingredients with overcooked pasta. A couple of other tips for success: be sure to pat the beans dry before you add them to the patty mixture, and use a stainless steel grill topper for a more stable grilling surface. Serve these mouthwatering miracles with your favorite burger buns and toppings.” Makes 6 burgers.
To view this online, click here.
Ingredients
4 oz. rigatoni
1/2 cup red quinoa
7 oz. low-sodium vegetable broth
1 1/2 tsp. olive oil
3/4 cup chopped onion
9 cloves garlic, finely chopped
1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry
1/2 cup steamed broccoli
1/4 cup plus 2 Tbs. finely shredded green cabbage
3 Tbs. finely chopped red bell pepper
2 Tbs. Tomato Sauce (recipe follows)
6 kalamata olives, sliced
2 oil-packed sun-dried tomatoes, drained and finely chopped
2 Tbs. canola oil for oiling patties and grill topper
Directions
Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.
Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.
Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.
Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.
Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.
nutritional information Per Burger: Calories: 276; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 257 mg; Fiber: 6 g; Sugar: 3 g; Vegan
AL’S VEGGIE BURGER
This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.
To view this online, click here.
Ingredients
2 tablespoons olive oil, divided
1/2 cup white onion, diced
3 cloves garlic, minced
2 cans black beans, drained
10 medium button mushrooms, stems removed
1 teaspoon cumin
1 teaspoon salt
1/2 teaspoon pepper
1 egg
1/2 cup cooked brown rice
1 cup whole wheat bread crumbs
1/4 cup Sriracha
1/2 cup mayonnaise
4 whole wheat buns
6 leaves Bibb lettuce
1 tomato, sliced
1 avocado, sliced
Preparation
In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.
In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.
In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.
Preheat the oven to 350°.
In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.
In a small bowl, add the Sriracha and mayonnaise. Stir to combine.
To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.
Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.
BAKED SWEET POTATO FRIES
Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.
To view this online, click here.
Ingredients
2 1/2 pounds sweet potatoes, washed well
2 tablespoons cooking oil suitable for high heat, like safflower oil
2 teaspoons salt
2-3 teaspoons ground cinnamon
1 teaspoon (or to taste) ground cayenne
Preparation
Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.
Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.
It's Memorial Day here in the U.S., a three-day weekend to celebrate those who've served in the Armed Services. If you – or anyone in your family – is/was in the Armed Services – Thank You!
This also seems to be the unofficial start of summer. And what food screams summer more than burgers and fries. I've got six yummy recipes to start off your Memorial Day celebration, including Black Bean Veggie Burgers and Baked Sweet Potato Fries from the TODAY Show's Al Roker. Enjoy!
BLACK BEAN AND SWEET POTATO BURGERS WITH GARLICKY CHIPOTLE MAYO
One of my favorite places to shop (if not my absolute favorite store) is Rollin’ Oats in St. Petersburg, Florida. (They do have another store in Tampa, but since I live near St. Pete, that’s the one I go to.) Great store, friendly (and knowledgeable) employees…dang, now I’ve got to make another run there!
Anyway, the store has a rack with free magazines, including Better Nutrition. This recipe is from the July, 2015 issue of Better Nutrition and begins, “These protein-rich burgers definitely have a ‘wow’ factor thanks to the hearty bean-sweet potato-and-quinoa base.” Makes 6 burgers.
To view this online, click here.
Ingredients
1 can black beans, rinsed and drained well
1 medium baked or roasted sweet potato, peeled and mashed
1/2 cup cooked quinoa or brown rice
1/4 cup ground flax
1/4 cup finely chopped red onion
1/4 cup finely chopped cilantro
1/4 tsp. cumin
1/2 tsp. salt
1/4 tsp. black pepper
Olive oil
1/2 cup vegan mayonnaise
1/2 tsp. chipotle powder
1 large garlic clove, pressed in a garlic press or very finely minced
Burger buns, avocado slices, and arugula, optional
Directions
Preheat grill to medium. Combine beans, sweet potato, quinoa, flax, onion, cilantro, cumin, salt, and pepper in a medium bowl. Mash beans with a potato masher into an even consistency. Let stand 5 minutes.
Using your hands, form mixture into 6 burgers; generously brush both sides of burgers with olive oil and arrange on grill basket. Grill 8–10 minutes on each side.
While burgers are cooking, combine mayonnaise, chipotle, and garlic in small bowl. Mix well. To serve, spread chipotle mayonnaise on both sides of burger buns. Arrange avocado slices and arugula on bottom halves, if using. Top with burgers and top halves of buns, and serve immediately.
per serving (without buns): 180 cal; 8g pro; 7g total fat (1g sat fat); 23g carb; 0mg chol; 400mg sod; 7g fiber; 2g sugars
THE ULTIMATE VEGGIE BURGER
This comes from Melissa Clark in The New York Times cooking e-newsletter. Melissa wrote, “You make a veggie burger because you want the hamburger experience without the meat. This one delivers. It’s got a firm, beefy texture that takes on the char and smoke of the grill, but is adaptable enough to cook inside on your stove. The enemy of a veggie burger is mushiness, which stems from a high moisture content. To combat that, the very watery ingredients – mushrooms, tofu, beans and beets – are roasted to both dehydrate them somewhat and intensify their flavors. Yes, the ingredient list here is long; you need a diverse lot to make a good veggie burger. And each one adds something in terms of flavor and/or texture. Garnish this any way you like, and don’t forget to toast the buns.” Yield: 6 burger.
This was featured in “The Ultimate Veggie Burger”, and can be found online here.
Also, there are two guides that went with this recipe that you might want to check out. The first is “How to Cook Beans”, and the second is “How to Grill”. Enjoy!
Ingredients
4 ounces extra-firm tofu, drained
Olive oil
1/2 pound cremini mushrooms, trimmed and sliced
3/4 teaspoon kosher salt, more as needed
Black pepper, as needed
1 (15-ounce) can kidney beans, drained
1 medium beet, peeled and coarsely grated (3/4 cup)
3/4 cup tamari almonds or cashews
1/3 cup panko bread crumbs
2 ounces Cotija cheese or queso blanco, crumbled or grated (about 1/2 cup)
2 large eggs
2 tablespoons mayonnaise
2 scallions, sliced
3 garlic cloves, finely chopped
3/4 teaspoon dulce pimentón or sweet smoked paprika
4 ounces tempeh, crumbled
1/2 cup cooked brown rice
Preparation
Heat oven to 425 degrees. Slice tofu into 1/4-inch-thick slabs and pat dry with paper towel. Arrange tofu on one half of a rimmed baking sheet; brush both sides with oil. Spread mushrooms on the other half of the baking sheet; toss with 2 tablespoons oil and salt and pepper.
On a second rimmed baking sheet, toss beans and grated beet with 1 tablespoon oil and salt and pepper, then spread the mixture into one layer.
Transfer both baking sheets to the oven. Roast bean-beet mixture, tossing occasionally, until beans begin to split and beets are tender and golden, about 15 minutes. Roast mushrooms and tofu until golden and most of the liquid has evaporated, about 25 minutes. Let everything cool.
Place nuts in a food processor and pulse until coarsely ground. Add cooled bean-beet mixture, mushrooms, tofu, panko, cheese, eggs, mayonnaise, scallion, garlic, pimentón and 3/4 teaspoon salt. Pulse until ingredients are just combined. Pulse in tempeh and rice but do not overprocess. You want small chunks, not a smooth mixture. Scrape mixture into a bowl and chill at least 2 hours or up to 5 days (you can also freeze the burger mix).
When you are ready to make the burgers, divide mixture into 6 equal portions and form each portion into a patty about 1 inch thick. Return to the fridge until just before grilling. They grill better when they start out cold.
Heat the grill. Cook the burgers over a low fire until they are charred on both sides and firm when you press on them, 4 to 6 minutes per side. If they start to burn before they firm up, move them to the sides of the grill to finish cooking over indirect heat. Alternatively, you can cook these on a grill pan or in a skillet over low heat.
BLACK BEAN-QUINOA BURGERS
This comes from Vegetarian Times, and begins, “Here's a delicious veggie burger you can whip up from scratch. Any steak seasoning (which is just a combination of herbs and spices) will work to give the patties a rich, hearty flavor. Stash a few in the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead, then reheat them on the grill. Serve with your favorite burger fixings.” Makes 8 patties.
To view this online, click here.
Ingredients
1/2 cup quinoa
1 small onion, finely chopped (1 cup)
6 oil-packed sun-dried tomatoes, drained and finely chopped (1/4 cup)
1 1/2 cups cooked black beans, or 1 15-oz. can black beans, rinsed and drained, divided
2 cloves garlic, minced (2 tsp.)
2 tsp. dried steak seasoning
8 whole-grain hamburger buns
Instructions
Stir together quinoa and 1 1/2 cups water in small saucepan, and season with salt, if desired. Bring to a boil. Cover, reduce heat to medium-low, and simmer 20 minutes, or until all liquid is absorbed. (You should have 1 1/2 cups cooked quinoa.)
Meanwhile, place onion and sun-dried tomatoes in medium nonstick skillet, and cook over medium heat. (The oil left on the tomatoes should be enough to sauté the onion.) Cook 3 to 4 minutes, or until onion has softened. Stir in 3/4 cup black beans, garlic, steak seasoning, and 1 1/2 cups water. Simmer 9 to 11 minutes, or until most of liquid has evaporated.
Transfer bean-onion mixture to food processor, add 3/4 cup cooked quinoa, and process until smooth. Transfer to bowl, and stir in remaining 3/4 cup quinoa and remaining 3/4 cup black beans. Season with salt and pepper, if desired, and cool.
Preheat oven to 350°F, and generously coat baking sheet with cooking spray. Shape bean mixture into 8 patties (1/2 cup each), and place on prepared baking sheet. Bake 20 minutes, or until patties are crisp on top. Flip patties with spatula, and bake 10 minutes more, or until both sides are crisp and brown. Serve on buns.
Nutrition Information: Calories: 215; Protein: 9 g; Total Fat: 3 g; Saturated Fat: less than 1 g; Carbohydrates: 40 g; Cholesterol: 0 mg; Sodium: 438 mg; Fiber: 6 g; Sugar: 5 g; Yield: Serves 8
MEDITERRANEAN VEGGIE BURGERS
This comes from the July/August 2010 issue of Vegetarian Times, page 62, and begins, “Eureka! We’ve found the secret “glue” that holds homemade veggie burgers together on an outdoor grill: purée the ingredients with overcooked pasta. A couple of other tips for success: be sure to pat the beans dry before you add them to the patty mixture, and use a stainless steel grill topper for a more stable grilling surface. Serve these mouthwatering miracles with your favorite burger buns and toppings.” Makes 6 burgers.
To view this online, click here.
Ingredients
4 oz. rigatoni
1/2 cup red quinoa
7 oz. low-sodium vegetable broth
1 1/2 tsp. olive oil
3/4 cup chopped onion
9 cloves garlic, finely chopped
1 1/2 cups cooked white beans, or 1 15-oz. can white beans, rinsed, drained, and thoroughly patted dry
1/2 cup steamed broccoli
1/4 cup plus 2 Tbs. finely shredded green cabbage
3 Tbs. finely chopped red bell pepper
2 Tbs. Tomato Sauce (recipe follows)
6 kalamata olives, sliced
2 oil-packed sun-dried tomatoes, drained and finely chopped
2 Tbs. canola oil for oiling patties and grill topper
Directions
Cook rigatoni in large pot of boiling salted water 19 minutes, or until very soft. Drain, measure out 1 1/2 cups very tightly packed rigatoni, and set aside.
Bring quinoa and broth to a boil in saucepan. Cover, reduce heat to low, and cook 13 minutes, or until slightly undercooked; some of the white germ will have opened, but much of the quinoa will still have a slight bite. Drain, and set aside.
Heat oil in small saucepan over medium heat. Add onion, and cook 1 minute. Add garlic, and cook 1 minute more. Set aside.
Process rigatoni and white beans in food processor 1 minute, or until smooth and paste-like (it’s OK if there are a few small bits of pasta still intact). Transfer mixture to large bowl. Stir in 3/4 cup quinoa, broccoli, cabbage, bell pepper, tomato sauce, olives, sun-dried tomatoes, and onion-garlic mixture. Season with salt and pepper, if desired. Mash to combine. Form 6 1/2-cup-sized patties. Brush tops of each patty with canola oil.
Heat grill to high heat. Brush grill topper with canola oil. Place each patty oiled-side down on grill topper. Set grill topper on grill, close grill cover, and cook 6 to 7 minutes. Brush each patty again with oil, and carefully flip. Close grill, and grill 3 to 4 minutes more.
nutritional information Per Burger: Calories: 276; Protein: 10 g; Total Fat: 9 g; Saturated Fat: 1 g; Carbohydrates: 41 g; Cholesterol: 0 mg; Sodium: 257 mg; Fiber: 6 g; Sugar: 3 g; Vegan
AL’S VEGGIE BURGER
This is from TODAY’s Al Roker. The recipe begins, “TODAY's Al Roker may make a mean patty melt, BBQ brisket and rack of ribs, but he's also makes a great veggie burger. A mixture of black beans and mushrooms forms the base of his hearty and filling patties that are topped with a creamy and spicy Sriracha mayo. Serve the burgers with Al's Baked Sweet Potato Fries and you've got fast, easy and delicious meatless dinner for four.” Servings: 4.
To view this online, click here.
Ingredients
2 tablespoons olive oil, divided
1/2 cup white onion, diced
3 cloves garlic, minced
2 cans black beans, drained
10 medium button mushrooms, stems removed
1 teaspoon cumin
1 teaspoon salt
1/2 teaspoon pepper
1 egg
1/2 cup cooked brown rice
1 cup whole wheat bread crumbs
1/4 cup Sriracha
1/2 cup mayonnaise
4 whole wheat buns
6 leaves Bibb lettuce
1 tomato, sliced
1 avocado, sliced
Preparation
In a large non-stick skillet, add 1 tablespoon of the olive oil and sauté the garlic and onion until cooked. Set aside.
In a food processor, add 1 can of the drained black beans and the mushrooms. Pulse five to six times. The mixture should be slightly chunky.
In a large bowl, combine the bean and mushroom mixture, cooked onions and garlic, second can of drained black beans, cumin, salt and pepper, egg, brown rice and whole wheat bread crumbs. Mix together until combined and then form into 4 burger patties.
Preheat the oven to 350°.
In a non-stick skillet, heat the remaining 1 tablespoon of olive oil. Add the patties and brown them on both sides. Place the burgers in the oven and cook until the center is cooked through, about 10 to 15 minutes.
In a small bowl, add the Sriracha and mayonnaise. Stir to combine.
To build each burger, smear the Sriracha mayo on the bottom buns, then add the burger, lettuce, tomato, avocado and top bun.
Serve with Al's Baked Sweet Potato Fries and extra Sriracha mayo on the side.
BAKED SWEET POTATO FRIES
Of course, Al Roker’s Baked Sweet Potato Fries have to follow his veggie burger recipe, right? This recipe begins, “The finishing touch to Al Roker's no-brainer sweet potato fries is a delicious spice mixture of cinnamon and cayenne pepper. You can also skip the spices and simply toss the sweet potato batons with olive oil, salt and pepper.” Cook Time: 18 minutes; Prep Time: 2 minutes; Servings: 4 - 6.
To view this online, click here.
Ingredients
2 1/2 pounds sweet potatoes, washed well
2 tablespoons cooking oil suitable for high heat, like safflower oil
2 teaspoons salt
2-3 teaspoons ground cinnamon
1 teaspoon (or to taste) ground cayenne
Preparation
Preheat oven to 400F, convection setting. Line a large sheet pan with foil and lightly grease. Cut unpeeled potatoes lengthwise into 1/4" thick square rods, or 'fries.' Place in a large bowl and toss with oil and salt. In a small bowl, combine the cinnamon and cayenne. Add the mixture to the fries and toss well to coat evenly.
Place in oven and bake about 18 minutes until cooked through and lightly browned. Serve warm.
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