I am watching videos and reading blog by vegans and getting so much inspiration. (Did you see this one!?! http://www.youtube.com/watch?v=VdeC3OJJIzA What a great advertisement for veganism!) I find it so motivating to hear their experiences and to see them and hear what they have to say, reminds me that I am not alone in what I am doing. It gives me ideas about things to try. It motivates me to go further, to do more.
I wanted something simple to make yesterday for my lunch and I reached for the split peas. I decided to experiment and it turned out great! It was the simplest version of Split peas I have seen but everyone in my house devoured my vegan lunch instead of their omnivore one, so that was a good sign. Prince Charming had only one request, make more next time LOL.
Simple Split Peas
1 cup Split peas
6 cups water (or veggie broth)
2 Tbsp veggie bullion (leave out if using veggie broth)
Put in pot and simmer on stove until the peas have broken up and the peas have reached the desired soup consistency. (About 2 hours in my house) That's it. Very simple and very good. In fact, I have some simmering now to have for my supper tonight. (but this time I doubled the recipe to have enough for the family to steal some too. I LOVE when they munch on my vegan foods.)
Tuesday, November 30, 2010
Cheesey sauce
INGREDIENTS
2 medium-large carrots, sliced
1 large onion, peeled and roughly chopped
1 cup water
1 x 400g tin white beans (drained)
¼ cup of savoury yeast
1 tablespoon tahini
2 tablespoons white miso
1 teaspoon prepared mustard
¼ tsp white pepper
1 clove garlic, peeled
METHOD
1. Simmer the carrots and onion with the water for about 20 minutes, until the vegetables are soft.
2. Add to the blender with all of the other ingredients and start process until smooth. If necessary to get the right consistency, add a little water, veg stock or rice milk.
2 medium-large carrots, sliced
1 large onion, peeled and roughly chopped
1 cup water
1 x 400g tin white beans (drained)
¼ cup of savoury yeast
1 tablespoon tahini
2 tablespoons white miso
1 teaspoon prepared mustard
¼ tsp white pepper
1 clove garlic, peeled
METHOD
1. Simmer the carrots and onion with the water for about 20 minutes, until the vegetables are soft.
2. Add to the blender with all of the other ingredients and start process until smooth. If necessary to get the right consistency, add a little water, veg stock or rice milk.
Monday, November 29, 2010
Pumpkin Pudding
Ingredient List
Serves 6
* 2 cups vanilla soymilk
* 2 tsp. vanilla extract
* 1/4 cup instant tapioca pearls
* 1/4 cup cornstarch
* 1/2 cup confectioners’ sugar, or to taste
* Pinch of salt
* 1 15-oz. can pumpkin purée
* 2 cups mixed dried fruits, including cranberries, raisins and apples
* 1 cup toasted pecan halves, as garnish, optional
Directions
1. Put 1 1/2 cups soymilk and vanilla extract into saucepan, and stir in tapioca pearls. Stir remaining 1/2 cup soymilk with cornstarch, and, when well mixed, stir cornstarch mixture into tapioca mixture. Let sit 5 minutes.
2. Heat soymilk mixture over medium heat, stirring constantly, until pudding begins to thicken, about 7 minutes. Whisk in sugar and salt, stirring to remove any lumps.
3. Stir in pumpkin purée and dried fruit. Continue cooking and stirring 2 minutes more. Remove from heat, and spoon into heatproof serving bowl. Serve warm, or refrigerate.
4. To serve, garnish with toasted pecans, if using.
Nutritional Information
Per SERVING: Calories: 290, Protein: 4g, Total fat: 1g, Saturated fat: g, Carbs: 67g, Cholesterol: mg, Sodium: 150mg, Fiber: 5g, Sugars: 41g
Serves 6
* 2 cups vanilla soymilk
* 2 tsp. vanilla extract
* 1/4 cup instant tapioca pearls
* 1/4 cup cornstarch
* 1/2 cup confectioners’ sugar, or to taste
* Pinch of salt
* 1 15-oz. can pumpkin purée
* 2 cups mixed dried fruits, including cranberries, raisins and apples
* 1 cup toasted pecan halves, as garnish, optional
Directions
1. Put 1 1/2 cups soymilk and vanilla extract into saucepan, and stir in tapioca pearls. Stir remaining 1/2 cup soymilk with cornstarch, and, when well mixed, stir cornstarch mixture into tapioca mixture. Let sit 5 minutes.
2. Heat soymilk mixture over medium heat, stirring constantly, until pudding begins to thicken, about 7 minutes. Whisk in sugar and salt, stirring to remove any lumps.
3. Stir in pumpkin purée and dried fruit. Continue cooking and stirring 2 minutes more. Remove from heat, and spoon into heatproof serving bowl. Serve warm, or refrigerate.
4. To serve, garnish with toasted pecans, if using.
Nutritional Information
Per SERVING: Calories: 290, Protein: 4g, Total fat: 1g, Saturated fat: g, Carbs: 67g, Cholesterol: mg, Sodium: 150mg, Fiber: 5g, Sugars: 41g
cold overnight oatmeal
With the onset of snow, I have been really craving oatmeal lately, but not hot oats, cold overnight oats. I LOVE the texture of them. Last nights creation was super yummy and I made enough to last a few days.
1 1/2 cups rolled oats
1 cup apple juice
1 cup coconut milk (I used a lighter one)
1/4 cup coconut
1/4 cup raisins (maybe more I used the old palm-full measurement method)
1//2 cup frozen raspberries
2 tbsp flaxseeds
I just mixed it all up together and set it in the fridge. I didn't need any sweetener but you may when you try it. I LOVED this so much! And now I have breakfast ready for tomorrow too.
1 1/2 cups rolled oats
1 cup apple juice
1 cup coconut milk (I used a lighter one)
1/4 cup coconut
1/4 cup raisins (maybe more I used the old palm-full measurement method)
1//2 cup frozen raspberries
2 tbsp flaxseeds
I just mixed it all up together and set it in the fridge. I didn't need any sweetener but you may when you try it. I LOVED this so much! And now I have breakfast ready for tomorrow too.
Sunday, November 28, 2010
Vegan Changes
Starting on this vegan way of eating has been a real learning process for me. I have been researching and reading and as I do I realize there are things I can change (and have) to make my vegan food better. I learned that tofu is soooo much better if it is browned (yuummmmy!) and I learned that mushrooms take longer to cook than onions and will retain more of their mushroom flavor if you cook them up to the point that they are releasing their juices before adding onions. I am learning new recipes, finding a new normal and having fun doing it. The best thing is that I am getting my energy back, I am finding myself singing while I work, being silly with my girls, being more energetic and finding even more improvements in my body! If this is what being vegan does to me, I am so glad I made the change!
Lentil Sloppy Joes
I have been really enjoying Lentil Sloppy Joes. I had it for supper last night and again for breakfast this morning on toast. It is SOOO good.
Here is the recipe:
Lentil Sloppy Joes
Ingredients:
Serves 6-8
* 1 cup red lentils
* 2 cups water
* 1 tbsp olive oil
* 1 cup diced onion
* 2 cloves garlic, minced
* 1 cup diced red bell pepper
* 3 tablespoons chile powder
* 2 teaspoons dried oregano
* 1 teaspoon salt
* 1 8oz can tomato sauce
* 1/2 cup tomato paste
* 2-3 tablespoons maple syrup
* 1 tablespoon yellow mustard
* 4-6 kaiser rolls
Directions:
1. In a small saucepan, combine lentils and water.
2. Bring to a boil, lower heat, and simmer 15-20 minutes, until tender but still a bit of bite left to them.
3. In the meantime, heat olive oil in medium pan. Add onion and bell pepper, and saute for 3-5 minutes, until slightly tender.
4. Add remaining ingredients, and simmer, stirring occasionally, until lentils are done.
5. Add lentils to pot, allow to simmer just a few minutes more, and serve.
Here is the recipe:
Lentil Sloppy Joes
Ingredients:
Serves 6-8
* 1 cup red lentils
* 2 cups water
* 1 tbsp olive oil
* 1 cup diced onion
* 2 cloves garlic, minced
* 1 cup diced red bell pepper
* 3 tablespoons chile powder
* 2 teaspoons dried oregano
* 1 teaspoon salt
* 1 8oz can tomato sauce
* 1/2 cup tomato paste
* 2-3 tablespoons maple syrup
* 1 tablespoon yellow mustard
* 4-6 kaiser rolls
Directions:
1. In a small saucepan, combine lentils and water.
2. Bring to a boil, lower heat, and simmer 15-20 minutes, until tender but still a bit of bite left to them.
3. In the meantime, heat olive oil in medium pan. Add onion and bell pepper, and saute for 3-5 minutes, until slightly tender.
4. Add remaining ingredients, and simmer, stirring occasionally, until lentils are done.
5. Add lentils to pot, allow to simmer just a few minutes more, and serve.
Chili Casserole With Polenta Topping
Ingredients:
2 15.5-oz. cans kidney beans, drained
24 oz. vegetarian ground beef-style crumbles
1 cup canned or frozen corn kernels
1 medium tomato, diced
2 15-oz. cans tomato sauce
2 Tbsp. chili powder
1/2 tsp. cayenne pepper
2 tsp. salt, divided
1/4 tsp. onion powder
1 tsp. cumin
3 cups water
3/4 cup cornmeal
1 Tbsp. vegan margarine
Paprika, to taste
Instructions:
In a large bowl, combine the kidney beans, beef-style crumbles, corn kernels, diced tomato, tomato sauce, chili powder, cayenne pepper, 1 tsp. of the salt, the onion powder, and cumin. Spread the mixture into a 9-inch by 13-inch baking dish. Set aside.
To create the polenta, in small saucepan, combine the water, cornmeal, margarine, and the remaining 1 tsp. of salt and allow to stand for 10 minutes. Bring the mixture to a boil over high heat, stirring constantly. Reduce the heat to medium-low and cook, stirring frequently, for 12 to 15 minutes or until a spoon leaves a line when drawn through the mixture. Pour the polenta over the mixture in the baking dish and spread it to the edges. Allow it to cool and firm up for 15 minutes.
Sprinkle the paprika over the polenta then bake at 375°F for 20 to 25 minutes or until the polenta is golden on top.
Chili Casserole With Polenta Topping by http://www.vegcooking.com
2 15.5-oz. cans kidney beans, drained
24 oz. vegetarian ground beef-style crumbles
1 cup canned or frozen corn kernels
1 medium tomato, diced
2 15-oz. cans tomato sauce
2 Tbsp. chili powder
1/2 tsp. cayenne pepper
2 tsp. salt, divided
1/4 tsp. onion powder
1 tsp. cumin
3 cups water
3/4 cup cornmeal
1 Tbsp. vegan margarine
Paprika, to taste
Instructions:
In a large bowl, combine the kidney beans, beef-style crumbles, corn kernels, diced tomato, tomato sauce, chili powder, cayenne pepper, 1 tsp. of the salt, the onion powder, and cumin. Spread the mixture into a 9-inch by 13-inch baking dish. Set aside.
To create the polenta, in small saucepan, combine the water, cornmeal, margarine, and the remaining 1 tsp. of salt and allow to stand for 10 minutes. Bring the mixture to a boil over high heat, stirring constantly. Reduce the heat to medium-low and cook, stirring frequently, for 12 to 15 minutes or until a spoon leaves a line when drawn through the mixture. Pour the polenta over the mixture in the baking dish and spread it to the edges. Allow it to cool and firm up for 15 minutes.
Sprinkle the paprika over the polenta then bake at 375°F for 20 to 25 minutes or until the polenta is golden on top.
Chili Casserole With Polenta Topping by http://www.vegcooking.com
Saturday, November 27, 2010
Tofu & Vegetable Stir-Fry with Peanut Sauce
Tofu & Vegetable Stir-Fry with Peanut Sauce
INGREDIENTS:
* 1 cup long grain rice, cooked
* 1 pound firm tofu, cut into cubes
* 2 teaspoons of olive oil
* 1+ cup green beans (I used frozen)
* 1+ cup broccoli, with ends cut
* 1 - 2 cloves garlic, minced or crushed
* 1/4 tsp ginger, minced
* 3 or 4 TBSP peanut butter
* 5 - 7 TBSP water
* 2 tsp. lemon juice
* 2 TBSP soy sauce
* 2 TBSP coconut milk
INSTRUCTIONS:
1. Pan-fry the tofu in a non-stick skillet pan until the tofu is lightly browned. You may add a teaspoon of oil, or you can just pan fry with no oil in a nonstick pan. Remove from pan.
2. Heat olive oil in the wok and stir-fry the onion, broccoli and beans for 4 minutes or so – until broccoli is tender-crisp.
3. While this is cooking, add a small amount of oil in a separate pan and add the ginger and garlic. Cook for a minute or two, then stir in the peanut butter and then the water. Stir until smooth. Add the lemon juice, soy sauce, coconut milk, and stir well.
4. Return the tofu to the wok, and stir in the peanut butter sauce. Mix well and serve on top of the rice.
This is my version of a recipe I found on CompassionateCooks.com. It was completely delicious!! Next time I would even make more changes changing out the water for vegetable broth and adding more to thin out the sauce a little. I would also like to add hot pepper flakes to add a bit of spiciness to it.
INGREDIENTS:
* 1 cup long grain rice, cooked
* 1 pound firm tofu, cut into cubes
* 2 teaspoons of olive oil
* 1+ cup green beans (I used frozen)
* 1+ cup broccoli, with ends cut
* 1 - 2 cloves garlic, minced or crushed
* 1/4 tsp ginger, minced
* 3 or 4 TBSP peanut butter
* 5 - 7 TBSP water
* 2 tsp. lemon juice
* 2 TBSP soy sauce
* 2 TBSP coconut milk
INSTRUCTIONS:
1. Pan-fry the tofu in a non-stick skillet pan until the tofu is lightly browned. You may add a teaspoon of oil, or you can just pan fry with no oil in a nonstick pan. Remove from pan.
2. Heat olive oil in the wok and stir-fry the onion, broccoli and beans for 4 minutes or so – until broccoli is tender-crisp.
3. While this is cooking, add a small amount of oil in a separate pan and add the ginger and garlic. Cook for a minute or two, then stir in the peanut butter and then the water. Stir until smooth. Add the lemon juice, soy sauce, coconut milk, and stir well.
4. Return the tofu to the wok, and stir in the peanut butter sauce. Mix well and serve on top of the rice.
This is my version of a recipe I found on CompassionateCooks.com. It was completely delicious!! Next time I would even make more changes changing out the water for vegetable broth and adding more to thin out the sauce a little. I would also like to add hot pepper flakes to add a bit of spiciness to it.
Friday, November 26, 2010
Stir-Fried Vegetables with Rice
I am planning on making Yummy Lentils for my lunch today. I will probably add mushrooms and maybe some hot peppers for some extra spiciness but I think it will be a super yummy lunch.
For supper I am planning:
Stir-Fried Vegetables with Rice
Makes 4 servings
1 cup water
1 carrot, cut into matchsticks
1 cup broccoli florets
1 cup cauliflower florets
1 teaspoon Vegetable Broth granules
2 tablespoons reduced-sodium soy sauce
1 teaspoon maple syrup
1 tablespoon sesame oil
1 onion, thinly sliced into half-moons
1 celery stalk, thinly sliced on the diagonal
1 green bell pepper, seeded and thinly sliced
2 cups cooked brown rice
In a saucepan, bring water to a boil. Add carrot, broccoli, and cauliflower. Cover and boil 3 minutes. Drain, pouring cooking liquid into a separate bowl. Add vegetable broth granules, soy sauce, and maple syrup to cooking liquid.
Heat a wok or large skillet over medium-high heat. Add oil when pan is hot, then add onion, celery, and bell pepper and stir fry for 2 to 3 minutes. Add carrot, broccoli, and cauliflower and stir fry a minute more. Stir in sauce and let it bubble up, then remove pan from heat. Serve vegetables over rice.
Per serving (1/4 of recipe)
* Calories: 186
* Fat: 4.5 g
* Saturated Fat: 0.7 g
* Calories from Fat: 21.9%
* Cholesterol: 0 mg
* Protein: 4.7 g
* Carbohydrates: 32.9 g
* Sugar: 4.4 g
* Fiber: 5.8 g
* Sodium: 545 mg
* Calcium: 40 mg
* Iron: 1.1 mg
* Vitamin C: 38.3 mg
* Beta Carotene: 1736 mcg
* Vitamin E: 0.9 mg
For supper I am planning:
Stir-Fried Vegetables with Rice
Makes 4 servings
1 cup water
1 carrot, cut into matchsticks
1 cup broccoli florets
1 cup cauliflower florets
1 teaspoon Vegetable Broth granules
2 tablespoons reduced-sodium soy sauce
1 teaspoon maple syrup
1 tablespoon sesame oil
1 onion, thinly sliced into half-moons
1 celery stalk, thinly sliced on the diagonal
1 green bell pepper, seeded and thinly sliced
2 cups cooked brown rice
In a saucepan, bring water to a boil. Add carrot, broccoli, and cauliflower. Cover and boil 3 minutes. Drain, pouring cooking liquid into a separate bowl. Add vegetable broth granules, soy sauce, and maple syrup to cooking liquid.
Heat a wok or large skillet over medium-high heat. Add oil when pan is hot, then add onion, celery, and bell pepper and stir fry for 2 to 3 minutes. Add carrot, broccoli, and cauliflower and stir fry a minute more. Stir in sauce and let it bubble up, then remove pan from heat. Serve vegetables over rice.
Per serving (1/4 of recipe)
* Calories: 186
* Fat: 4.5 g
* Saturated Fat: 0.7 g
* Calories from Fat: 21.9%
* Cholesterol: 0 mg
* Protein: 4.7 g
* Carbohydrates: 32.9 g
* Sugar: 4.4 g
* Fiber: 5.8 g
* Sodium: 545 mg
* Calcium: 40 mg
* Iron: 1.1 mg
* Vitamin C: 38.3 mg
* Beta Carotene: 1736 mcg
* Vitamin E: 0.9 mg
weekly weigh-in
I am down One pound this week. Considering the time of the month, I am thrilled with that! I love that I have been eating lots of yummy vegan foods. I am always full. I never sit around feeling deprived and hungry. I even made myself a yummy vegan dinner when Prince Charming and the kids had a pizza and I didn't feel deprived.
I am thinking about Christmas dinner and what vegan goodness I can add to it to make my dinner feel special. You know what they say . . . Failure to plan is planning to fail.
I am thinking about Christmas dinner and what vegan goodness I can add to it to make my dinner feel special. You know what they say . . . Failure to plan is planning to fail.
Thursday, November 25, 2010
Supper Tonight
Tonight I am not feeling well, I am just putting a few things together. But it sounds like it will be really good. Here is my plan
1/4 block of tofu
2 garlic cloves
chopped onions
mushrooms (a few I have on hand)
broccoli
green peppers
garlic powder
ginger
salt and pepper
soy sauce
couscous
veggie broth
brown chunks of tofu in my cast iron pan. remove from heat and add a very little olive oil and minced garlic and onions. After onions are translucent add mushrooms, broccoli, and green peppers. Cook to desired consistency (I like it not too overcooked). Add seasonings, mix and serve over couscous.
While cooking veggies, bring equal parts veggie broth and couscous together. Stir and let sit five minutes.
1/4 block of tofu
2 garlic cloves
chopped onions
mushrooms (a few I have on hand)
broccoli
green peppers
garlic powder
ginger
salt and pepper
soy sauce
couscous
veggie broth
brown chunks of tofu in my cast iron pan. remove from heat and add a very little olive oil and minced garlic and onions. After onions are translucent add mushrooms, broccoli, and green peppers. Cook to desired consistency (I like it not too overcooked). Add seasonings, mix and serve over couscous.
While cooking veggies, bring equal parts veggie broth and couscous together. Stir and let sit five minutes.
Idea for overnight Ambrosia Oatmeal
1/2 cup oatmeal
1/2 cup juice drained from pineapple and orange segments
1/2 cup soy (rice or almond milk would work here too)
1/4 cup can mandarine orange segments
1/4 cup can pineapple chunks
1/4 cup shredded coconut
1 Tbsp ground flaxseeds
1/4 cup raisins
Combine ingredients at night.
put in fridge
in the morning, sweeten to taste and eat.
I think this sounds like it would work. I will update you with my results.
1/2 cup juice drained from pineapple and orange segments
1/2 cup soy (rice or almond milk would work here too)
1/4 cup can mandarine orange segments
1/4 cup can pineapple chunks
1/4 cup shredded coconut
1 Tbsp ground flaxseeds
1/4 cup raisins
Combine ingredients at night.
put in fridge
in the morning, sweeten to taste and eat.
I think this sounds like it would work. I will update you with my results.
Wednesday, November 24, 2010
Corn Cakes
I made a quick chili with tomatoes, white kidney beans, mushrooms, onions, garlic, olives and roasted red peppers today. It was super-yummy with the corn cakes I made. I found the corn cakes at http://vegandad.blogspot.com. I have some ideas how to change up the corn cakes though. I would like to do some with hot peppers in them to make them more spicy, some with corn in them to make them more corny and some with applesauce to make them sweeter. Hmm . . . all kinds of ideas. I would also like to try baking some in the oven.
Corn Cakes
Makes 6
INGREDIENTS
- 1 cup cornmeal
- 1 1/2 tsp baking powder
- 1 tbsp ground flax seed
- 2 tbsp sugar
- 1 cup + 2 tbsp boiling water
- 1 tbsp canola oil
METHOD
Heat a thin layer of oil in a frying pan over medium to med-hi heat
1. Whisk cornmeal, baking powder, flax, and sugar in a medium bowl. Add boiling water and mix until just moistened. Add canola and stir to incorporate. The batter will thicken a bit as the cornmeal absorbs more water, so add more water if needed.
2. Spoon equal portions of batter into the hot oil, and press into patties. (This is what the original recipe calls for, but I actually found it easier to wet my hands and pat the dough/batter into patties). Cook for 2-3 mins each side, until golden, then drain on paper.
Corn Cakes
Makes 6
INGREDIENTS
- 1 cup cornmeal
- 1 1/2 tsp baking powder
- 1 tbsp ground flax seed
- 2 tbsp sugar
- 1 cup + 2 tbsp boiling water
- 1 tbsp canola oil
METHOD
Heat a thin layer of oil in a frying pan over medium to med-hi heat
1. Whisk cornmeal, baking powder, flax, and sugar in a medium bowl. Add boiling water and mix until just moistened. Add canola and stir to incorporate. The batter will thicken a bit as the cornmeal absorbs more water, so add more water if needed.
2. Spoon equal portions of batter into the hot oil, and press into patties. (This is what the original recipe calls for, but I actually found it easier to wet my hands and pat the dough/batter into patties). Cook for 2-3 mins each side, until golden, then drain on paper.
Tuesday, November 23, 2010
Yummy Lentils
1/4 cup of lentils (dry)
1/2 cup of chopped onion
1/2 cup of chopped tomato
2 tbsps of chopped basil leaves
1 tsp of malt vinegar
1/2 teaspoon of olive oil
Boil the lentils until as soft as you desire.
While they are cooking, in a pan saute the onion, tomato and basil in a little olive oil.
Once lentils are cooked, combine into the pan with the onions and tomatoes.
Add the malt vinegar and mix.
Makes 1 Serving= 238calories. 4.1g of fat(olive oil could be taken out), 13.8g Protein, 37.3g Carbs.
1/2 cup of chopped onion
1/2 cup of chopped tomato
2 tbsps of chopped basil leaves
1 tsp of malt vinegar
1/2 teaspoon of olive oil
Boil the lentils until as soft as you desire.
While they are cooking, in a pan saute the onion, tomato and basil in a little olive oil.
Once lentils are cooked, combine into the pan with the onions and tomatoes.
Add the malt vinegar and mix.
Makes 1 Serving= 238calories. 4.1g of fat(olive oil could be taken out), 13.8g Protein, 37.3g Carbs.
Monday, November 22, 2010
Low-Fat Lo Mein
6 ounces Napa Cabbage, cored and shredded
1 carrot, cut into matchsticks
1/2 teaspoon chili paste
3 oz extra-firm tofu
1/2 teaspoon soy sauce or tamari
1 teaspoon water
1/2 teaspoon seasoned rice vinegar
1/8 teaspoon sesame oil
8 ounces vegan whole grain pasta such as fettuccine
2 teaspoons minced ginger root
1 teaspoon minced garlic
1/4 red bell pepper, thinly sliced
6 Cremini mushrooms, sliced
1 tablespoon soy sauce or tamari (or to taste)
1/2 teaspoon sesame oil (or to taste)
Combine the cabbage, carrots, and chili paste.
Cut the tofu into 1/4-inch thick slices. Lay them out on a double-layer of paper towels. Top with another double layer of towels and gently press down on each slice with your hands to remove as much moisture as possible. Remove from paper towels and cut into tiny, 1/4-inch cubes. Place into a medium-sized bowl. In another bowl, combine the soy sauce, water, rice vinegar, and sesame oil. Pour over the tofu, stirring gently (I used my hands) to distribute the sauce without breaking up the tofu.
Cook the pasta according to package directions. Drain.
Heat a non-stick wok. Give it a quick spray with olive oil if you like. Add the tofu and cook, turning periodically, until lightly browned on all sides. Remove from skillet.
Add the ginger, garlic, bell pepper, and mushrooms to the hot skillet along with a tablespoon or two of water. Cook, stirring constantly and adding water as needed to prevent sticking, until mushrooms soften, about 1-2 minutes. Add the cabbage mixture, and continue to stir-fry for another 1-2 minutes, until just softened. Add the pasta, gently fold in the tofu, and season to taste with soy sauce and sesame oil. Serve with additional chili sauce on the side.
Servings: 4
Nutrition Facts Nutrition (per serving): 257 calories, 31 calories from fat, 3.5g total
fat, 0mg cholesterol, 328.5mg sodium, 237.5mg potassium, 49.5g carbohydrates, 7.3g fiber, 2.9g sugar, 10.1g protein, 4.6 points.
1 carrot, cut into matchsticks
1/2 teaspoon chili paste
3 oz extra-firm tofu
1/2 teaspoon soy sauce or tamari
1 teaspoon water
1/2 teaspoon seasoned rice vinegar
1/8 teaspoon sesame oil
8 ounces vegan whole grain pasta such as fettuccine
2 teaspoons minced ginger root
1 teaspoon minced garlic
1/4 red bell pepper, thinly sliced
6 Cremini mushrooms, sliced
1 tablespoon soy sauce or tamari (or to taste)
1/2 teaspoon sesame oil (or to taste)
Combine the cabbage, carrots, and chili paste.
Cut the tofu into 1/4-inch thick slices. Lay them out on a double-layer of paper towels. Top with another double layer of towels and gently press down on each slice with your hands to remove as much moisture as possible. Remove from paper towels and cut into tiny, 1/4-inch cubes. Place into a medium-sized bowl. In another bowl, combine the soy sauce, water, rice vinegar, and sesame oil. Pour over the tofu, stirring gently (I used my hands) to distribute the sauce without breaking up the tofu.
Cook the pasta according to package directions. Drain.
Heat a non-stick wok. Give it a quick spray with olive oil if you like. Add the tofu and cook, turning periodically, until lightly browned on all sides. Remove from skillet.
Add the ginger, garlic, bell pepper, and mushrooms to the hot skillet along with a tablespoon or two of water. Cook, stirring constantly and adding water as needed to prevent sticking, until mushrooms soften, about 1-2 minutes. Add the cabbage mixture, and continue to stir-fry for another 1-2 minutes, until just softened. Add the pasta, gently fold in the tofu, and season to taste with soy sauce and sesame oil. Serve with additional chili sauce on the side.
Servings: 4
Nutrition Facts Nutrition (per serving): 257 calories, 31 calories from fat, 3.5g total
fat, 0mg cholesterol, 328.5mg sodium, 237.5mg potassium, 49.5g carbohydrates, 7.3g fiber, 2.9g sugar, 10.1g protein, 4.6 points.
Sunday, November 21, 2010
Yummy
My eggplant recipe was really good. I had with coucous for supper. Today, I reheated the leftovers and used my handblender to to change the texture. It came out like a yummy sauce and I had it on vegan pasta. It was super yummy, even better than yesterday.
Mexican Skillet Pie
If you don't have a very large skillet (14" or larger), you can assemble it in a 9"×13" baking dish and bake it at 350°F for 30 minutes.
1 15-ounce can garbanzo beans, drained
1 1/2 cups water-packed roasted red peppers (about 6 peppers), divided
2 garlic cloves, peeled
1 tablespoon tahini (sesame seed butter)
3 tablespoons lemon juice
1/2 teaspoon ground cumin
1/2 cup water
1 onion, chopped
4 garlic cloves, minced
1 28-ounce can crushed tomatoes
12 corn tortillas
1 15-ounce can corn, drained
3 green onions, chopped
2 15-ounce can vegetarian chili beans
Combine garbanzo beans, 1/2 cup roasted peppers, garlic, tahini, lemon juice, and cumin in a food processor or blender and process until completely smooth, 2 to 3 minutes. Set aside.
Heat water in a 14" or larger skillet. Add onion and garlic and cook over high heat for 5 minutes, stirring occasionally. Stir in tomatoes, then arrange tortillas on top (there will be several layers).
Spread chili beans evenly over tortillas and top with remaining 1 cup roasted peppers, corn, and an even layer of the garbanzo mixture.
Cover skillet and cook over medium heat until hot and steamy, 15 to 20 minutes. Sprinkle with green onions and serve.
Per serving (1/12 of pie)
* Calories: 192
* Fat: 2.9 g
* Saturated Fat: 0.4 g
* Calories from Fat: 13.6%
* Cholesterol: 0 mg
* Protein: 7.8 g
* Carbohydrates: 36.3 g
* Sugar: 6.4 g
* Fiber: 6.6 g
* Sodium: 535 mg
* Calcium: 84 mg
* Iron: 3.1 mg
* Vitamin C: 51 mg
* Beta Carotene: 599 mcg
* Vitamin E: 1.2 mg
1 15-ounce can garbanzo beans, drained
1 1/2 cups water-packed roasted red peppers (about 6 peppers), divided
2 garlic cloves, peeled
1 tablespoon tahini (sesame seed butter)
3 tablespoons lemon juice
1/2 teaspoon ground cumin
1/2 cup water
1 onion, chopped
4 garlic cloves, minced
1 28-ounce can crushed tomatoes
12 corn tortillas
1 15-ounce can corn, drained
3 green onions, chopped
2 15-ounce can vegetarian chili beans
Combine garbanzo beans, 1/2 cup roasted peppers, garlic, tahini, lemon juice, and cumin in a food processor or blender and process until completely smooth, 2 to 3 minutes. Set aside.
Heat water in a 14" or larger skillet. Add onion and garlic and cook over high heat for 5 minutes, stirring occasionally. Stir in tomatoes, then arrange tortillas on top (there will be several layers).
Spread chili beans evenly over tortillas and top with remaining 1 cup roasted peppers, corn, and an even layer of the garbanzo mixture.
Cover skillet and cook over medium heat until hot and steamy, 15 to 20 minutes. Sprinkle with green onions and serve.
Per serving (1/12 of pie)
* Calories: 192
* Fat: 2.9 g
* Saturated Fat: 0.4 g
* Calories from Fat: 13.6%
* Cholesterol: 0 mg
* Protein: 7.8 g
* Carbohydrates: 36.3 g
* Sugar: 6.4 g
* Fiber: 6.6 g
* Sodium: 535 mg
* Calcium: 84 mg
* Iron: 3.1 mg
* Vitamin C: 51 mg
* Beta Carotene: 599 mcg
* Vitamin E: 1.2 mg
Saturday, November 20, 2010
Eggplant
I am new at cooking eggplant for myself and after doing some research, I have put together a recipe that I am going make.
1 eggplant
1 tbsp capers
1/4 cup olives
1 can tomatoes
1 roasted red pepper
1 chopped onion
2 - 3 minced cloves garlic
garlic powder
1 tsp chili powder
seasoning salt
pepper
red pepper flakes
olive or coconut oil (optional)
mushrooms (optional)
1. salt sliced eggplant
2. let sit for a hour
3. rinse off
4. cut into cubes
(you can fry in a little oil of your choice for about 7 - 10 minutes per side until light brown, skip step 7 and in step 9 add tomatoes with everything else and increase cooking time in that step accordingly.)
5. remove from pan
6. cook onions and garlic until translucent
7. add eggplant and layer with tomatoes.
8. cook about 10 minutes
9. add remainder of ingredients, season to taste cook well approximately 10 more minutes.
10. serve over couscous or pasta
1 eggplant
1 tbsp capers
1/4 cup olives
1 can tomatoes
1 roasted red pepper
1 chopped onion
2 - 3 minced cloves garlic
garlic powder
1 tsp chili powder
seasoning salt
pepper
red pepper flakes
olive or coconut oil (optional)
mushrooms (optional)
1. salt sliced eggplant
2. let sit for a hour
3. rinse off
4. cut into cubes
(you can fry in a little oil of your choice for about 7 - 10 minutes per side until light brown, skip step 7 and in step 9 add tomatoes with everything else and increase cooking time in that step accordingly.)
5. remove from pan
6. cook onions and garlic until translucent
7. add eggplant and layer with tomatoes.
8. cook about 10 minutes
9. add remainder of ingredients, season to taste cook well approximately 10 more minutes.
10. serve over couscous or pasta
weekly weigh-in
I know I have been bad about weighing in the last few hectic weeks, but I am here and settled and I am back to weighing in again.
I am down .2 lbs. This isn't bad considering how I was behaving for a while. But I am eating healthy, and feeling good right now.
I am down .2 lbs. This isn't bad considering how I was behaving for a while. But I am eating healthy, and feeling good right now.
Mushroom Stroganoff with Fettuccine
1 small onion, chopped (about 1/2 cup)
2 teaspoons soy sauce
2 tablespoons red wine vinegar or balsamic vinegar
1 15-ounce can white beans, undrained, or 1 1/2 cups cooked white beans plus 1/2 cup of water or vegetable broth
1/4 cup raw cashews
1/2 teaspoon black pepper
2 teaspoons paprika
3 tablespoons tomato paste
8 ounces seitan, cut into strips
1 cup roasted red peppers, chopped
6 - 8 garlic cloves, minced (about 2 tablespoons)
1 pound cremini or white mushrooms, sliced (about 5 cups)
12 ounces dry fettuccine noodles
Heat 1/2 cup water in a large pan. Add onion and cook over high heat for about 5 minutes, stirring often, until lightly browned.
Reduce heat to medium. Stir in mushrooms, garlic, and 2 tablespoons water. Cover pan and cook for 5 minutes, stirring occasionally.
Add roasted peppers, seitan, tomato paste, paprika, and black pepper. Cover and cook over medium-low heat for 5 minutes.
Combine cashews and 1 cup water in a blender. Blend on high speed until completely smooth, about 2 minutes. Add beans and their liquid and blend on high for about 1 minute until completely smooth. Add to mushrooms, along with vinegar and soy sauce. Heat gently, adding one tablespoon of water at a time until desired consistency is reached.
Cook pasta according to package directions until just tender. Drain and rinse. Top with sauce and serve immediately.
Stored in a covered container in the refrigerator, leftover Mushroom Stroganoff with Fettuccine will keep for up to 2 days.
Makes 6 servings
Per serving
* Calories: 403
* Fat: 4.5 g
* Saturated Fat: 0.8 g
* Calories from Fat: 10%
* Cholesterol: 0 mg
* Protein: 23.4 g
* Carbohydrates: 68.9 g
* Sugar: 4.5 g
* Fiber: 8.9 g
* Sodium: 322 mg
* Calcium: 90 mg
* Iron: 6.5 mg
* Vitamin C: 44.3 mg
* Beta Carotene: 789 mcg
* Vitamin E: 1.6 mg
2 teaspoons soy sauce
2 tablespoons red wine vinegar or balsamic vinegar
1 15-ounce can white beans, undrained, or 1 1/2 cups cooked white beans plus 1/2 cup of water or vegetable broth
1/4 cup raw cashews
1/2 teaspoon black pepper
2 teaspoons paprika
3 tablespoons tomato paste
8 ounces seitan, cut into strips
1 cup roasted red peppers, chopped
6 - 8 garlic cloves, minced (about 2 tablespoons)
1 pound cremini or white mushrooms, sliced (about 5 cups)
12 ounces dry fettuccine noodles
Heat 1/2 cup water in a large pan. Add onion and cook over high heat for about 5 minutes, stirring often, until lightly browned.
Reduce heat to medium. Stir in mushrooms, garlic, and 2 tablespoons water. Cover pan and cook for 5 minutes, stirring occasionally.
Add roasted peppers, seitan, tomato paste, paprika, and black pepper. Cover and cook over medium-low heat for 5 minutes.
Combine cashews and 1 cup water in a blender. Blend on high speed until completely smooth, about 2 minutes. Add beans and their liquid and blend on high for about 1 minute until completely smooth. Add to mushrooms, along with vinegar and soy sauce. Heat gently, adding one tablespoon of water at a time until desired consistency is reached.
Cook pasta according to package directions until just tender. Drain and rinse. Top with sauce and serve immediately.
Stored in a covered container in the refrigerator, leftover Mushroom Stroganoff with Fettuccine will keep for up to 2 days.
Makes 6 servings
Per serving
* Calories: 403
* Fat: 4.5 g
* Saturated Fat: 0.8 g
* Calories from Fat: 10%
* Cholesterol: 0 mg
* Protein: 23.4 g
* Carbohydrates: 68.9 g
* Sugar: 4.5 g
* Fiber: 8.9 g
* Sodium: 322 mg
* Calcium: 90 mg
* Iron: 6.5 mg
* Vitamin C: 44.3 mg
* Beta Carotene: 789 mcg
* Vitamin E: 1.6 mg
Friday, November 19, 2010
yummy easy taco salad
- cook some lentils, pour in half a can of tomato sauce, and some chili powder and cumin.
- Shredd some lettuce, chopped some tomatoes, and thawed some frozen peas.
- Put it all in a bowl with a little bit of Daiya cheese (a vegan 'cheese' made from tapioca starch) and salsa.
Thursday, November 18, 2010
Baguette with Roasted Red Pepper Spread
Ingredient List
Makes 6 sandwiches
* 1 8-oz. container vegan cream cheese, softened
* 17-oz. jar roasted red peppers, drained well, finely chopped
* 3 Tbs. finely minced onion
* 1 clove garlic, minced (1 tsp.)
* 2 18-inch French baguettes
* 3/4 cup cucumber, peeled, seeded, and diced
* 12 romaine lettuce leaves
* 2 cups thinly sliced radicchio
Directions
1. Combine roasted red peppers, cream cheese, onion, and garlic in bowl.
2. Cut each baguette into 3 6-inch pieces. Halve each piece lengthwise. Tear out some of center from bread to make space for fillings.
3. Spread cream cheese mixture on bottom halves of bread. Top with cucumber, lettuce, and radicchio, and cover with top half of bread.
Nutritional Information Per sandwich: Calories: 355, Protein: 16g, Total fat: 6g, Saturated fat: <1g, Carbs: 61g, Cholesterol: mg, Sodium: 815mg, Fiber: 3g, Sugars: 4g
Makes 6 sandwiches
* 1 8-oz. container vegan cream cheese, softened
* 17-oz. jar roasted red peppers, drained well, finely chopped
* 3 Tbs. finely minced onion
* 1 clove garlic, minced (1 tsp.)
* 2 18-inch French baguettes
* 3/4 cup cucumber, peeled, seeded, and diced
* 12 romaine lettuce leaves
* 2 cups thinly sliced radicchio
Directions
1. Combine roasted red peppers, cream cheese, onion, and garlic in bowl.
2. Cut each baguette into 3 6-inch pieces. Halve each piece lengthwise. Tear out some of center from bread to make space for fillings.
3. Spread cream cheese mixture on bottom halves of bread. Top with cucumber, lettuce, and radicchio, and cover with top half of bread.
Nutritional Information Per sandwich: Calories: 355, Protein: 16g, Total fat: 6g, Saturated fat: <1g, Carbs: 61g, Cholesterol: mg, Sodium: 815mg, Fiber: 3g, Sugars: 4g
Wednesday, November 17, 2010
Whole-Wheat Spaghetti with Golden Garlic, Tomatoes, and Sage
Ingredient List
Serves 6
* 1/2 lb. vegan whole-grain spaghetti
* 3 Tbs. olive oil
* 4 large garlic cloves, peeled, halved, and sliced (3 Tbs.)
* 1 1/2 lb. ripe tomatoes, coarsely chopped (6 cups)
* 3/4 cup cooked chickpeas
* 2 Tbs. fresh chopped sage, plus more leaves for garnish
* 2 Tbs. chopped kalamata olives
Directions
1. Cook spaghetti in large pot of boiling salted water 10 to 11 minutes, or until al dente.
2. Heat oil and garlic in large saucepan over medium heat. Cook 2 to 3 minutes, or until garlic is browned, stirring occasionally. Stir in tomatoes, chickpeas, sage, and olives, and simmer 3 to 4 minutes. Season with salt and pepper, if desired.
3. Drain spaghetti, and return to pot. Add sauce, and toss to coat. Season with salt and pepper, if desired. Divide among 6 serving bowls, and garnish with sage leaves.
Nutritional Information Per 1-cup serving: Calories: 258, Protein: 9g, Total fat: 9g, Saturated fat: 1g, Carbs: 40g, Cholesterol: mg, Sodium: 148mg, Fiber: 8g, Sugars: 5g
Serves 6
* 1/2 lb. vegan whole-grain spaghetti
* 3 Tbs. olive oil
* 4 large garlic cloves, peeled, halved, and sliced (3 Tbs.)
* 1 1/2 lb. ripe tomatoes, coarsely chopped (6 cups)
* 3/4 cup cooked chickpeas
* 2 Tbs. fresh chopped sage, plus more leaves for garnish
* 2 Tbs. chopped kalamata olives
Directions
1. Cook spaghetti in large pot of boiling salted water 10 to 11 minutes, or until al dente.
2. Heat oil and garlic in large saucepan over medium heat. Cook 2 to 3 minutes, or until garlic is browned, stirring occasionally. Stir in tomatoes, chickpeas, sage, and olives, and simmer 3 to 4 minutes. Season with salt and pepper, if desired.
3. Drain spaghetti, and return to pot. Add sauce, and toss to coat. Season with salt and pepper, if desired. Divide among 6 serving bowls, and garnish with sage leaves.
Nutritional Information Per 1-cup serving: Calories: 258, Protein: 9g, Total fat: 9g, Saturated fat: 1g, Carbs: 40g, Cholesterol: mg, Sodium: 148mg, Fiber: 8g, Sugars: 5g
Tuesday, November 16, 2010
Tropical Freeze
You can find frozen mango pieces in your supermarket, or you can make your own using fresh mangoes. To freeze bananas, peel, break into chunks, and place loosely in a covered container in the freezer.
1 orange, peeled
1 cup frozen banana chunks
1 cup frozen mango chunks
1/2 - 1 cup fortified soy- or rice milk
Cut orange in half and remove any seeds. Place in a blender with banana, mango, and non-dairy milk. Blend until thick and very smooth, 2 to 3 minutes. Serve immediately.
Makes 3 1-cup servings
Per 1-cup serving
* Calories: 123
* Fat: 1 g
* Saturated Fat: 0.2 g
* Calories from Fat: 7.6%
* Cholesterol: 0 mg
* Protein: 2.7 g
* Carbohydrates: 28.7 g
* Sugar: 17.9 g
* Fiber: 3.7 g
* Sodium: 25 mg
* Calcium: 76 mg
* Iron: 0.7 mg
* Vitamin C: 42.9 mg
* Beta Carotene: 289 mcg
* Vitamin E: 1.3 mg
1 orange, peeled
1 cup frozen banana chunks
1 cup frozen mango chunks
1/2 - 1 cup fortified soy- or rice milk
Cut orange in half and remove any seeds. Place in a blender with banana, mango, and non-dairy milk. Blend until thick and very smooth, 2 to 3 minutes. Serve immediately.
Makes 3 1-cup servings
Per 1-cup serving
* Calories: 123
* Fat: 1 g
* Saturated Fat: 0.2 g
* Calories from Fat: 7.6%
* Cholesterol: 0 mg
* Protein: 2.7 g
* Carbohydrates: 28.7 g
* Sugar: 17.9 g
* Fiber: 3.7 g
* Sodium: 25 mg
* Calcium: 76 mg
* Iron: 0.7 mg
* Vitamin C: 42.9 mg
* Beta Carotene: 289 mcg
* Vitamin E: 1.3 mg
Monday, November 15, 2010
kale and broccoli
INGREDIENTS
2 tablespoons grated ginger (fresh or frozen)
2 large cloves garlic, minced
1 tablespoon grated orange zest
Juice of 1 orange
2 teaspoons soya sauce
8 or more leaves of kale, finely chopped
1 head broccoli, in bite-sized pieces
1 teaspoon chilli sauce
½ teaspoon sesame oil (optional)
METHOD
1. Heat a large cast iron or non-stick frying pan. Add
the ginger, garlic, orange zest and orange juice. Cook over medium
heat for a couple of minutes.
2. Add the broccoli and cover with a lid. Cook for
another couple of minutes.
3. Add the kale, cover again, and cook until the
broccoli is tender.
4. Turn the heat off, add the soya sauce (and sesame oil
if using), and serve.
2 tablespoons grated ginger (fresh or frozen)
2 large cloves garlic, minced
1 tablespoon grated orange zest
Juice of 1 orange
2 teaspoons soya sauce
8 or more leaves of kale, finely chopped
1 head broccoli, in bite-sized pieces
1 teaspoon chilli sauce
½ teaspoon sesame oil (optional)
METHOD
1. Heat a large cast iron or non-stick frying pan. Add
the ginger, garlic, orange zest and orange juice. Cook over medium
heat for a couple of minutes.
2. Add the broccoli and cover with a lid. Cook for
another couple of minutes.
3. Add the kale, cover again, and cook until the
broccoli is tender.
4. Turn the heat off, add the soya sauce (and sesame oil
if using), and serve.
Sunday, November 14, 2010
Soda Bread Scones
Ingredient List
Serves 6
* 1 tsp. ground cinnamon
* 2 1/2 cups whole-wheat flour
* 1/2 tsp. baking soda
* 1/2 tsp. coarse salt
* 3/4 cup low-fat buttermilk or plain soymilk
* 3 Tbs. pure maple syrup
* 3/4 cup dried currants
* 8 tsp. raw sugar, such as turbinado, optional
Directions
1. Preheat oven to 450°F. Coat baking sheet with cooking spray.
2. Whisk together flour, cinnamon, baking soda, and salt in bowl. Whisk together buttermilk, maple syrup, and currants in separate bowl. Stir buttermilk mixture into flour mixture until soft dough forms. Transfer to floured work surface, and shape into 8-inch round. Cut round into 8 wedges. Transfer to prepared baking sheet, and sprinkle each wedge with 1 tsp. sugar, if using. Bake 20 minutes, or until browned.
Nutritional Information Per scone: Calories: 193, Protein: 6g, Total fat: <1g, Saturated fat: <1g, Carbs: 44g, Cholesterol: <1mg, Sodium: 226mg, Fiber: 4g, Sugars: 15g
Serves 6
* 1 tsp. ground cinnamon
* 2 1/2 cups whole-wheat flour
* 1/2 tsp. baking soda
* 1/2 tsp. coarse salt
* 3/4 cup low-fat buttermilk or plain soymilk
* 3 Tbs. pure maple syrup
* 3/4 cup dried currants
* 8 tsp. raw sugar, such as turbinado, optional
Directions
1. Preheat oven to 450°F. Coat baking sheet with cooking spray.
2. Whisk together flour, cinnamon, baking soda, and salt in bowl. Whisk together buttermilk, maple syrup, and currants in separate bowl. Stir buttermilk mixture into flour mixture until soft dough forms. Transfer to floured work surface, and shape into 8-inch round. Cut round into 8 wedges. Transfer to prepared baking sheet, and sprinkle each wedge with 1 tsp. sugar, if using. Bake 20 minutes, or until browned.
Nutritional Information Per scone: Calories: 193, Protein: 6g, Total fat: <1g, Saturated fat: <1g, Carbs: 44g, Cholesterol: <1mg, Sodium: 226mg, Fiber: 4g, Sugars: 15g
Vegan Kitchen Essentials List
I came across this and had to copy it here too (mostly so I could find it to use as a reference. I am famous for never finding the same site twice LOL). This truly is a great site with a lot of great information if you want to check it out click the link below!
Kathy's Top Thirty-Five Vegan Kitchen Essentials List:
1. Extra Virgin Olive Oil (macadamia, grape seed and hemp oils are also fantastic)
2. Apple Cider Vinegar
3. Vegan Protein Substitution: (Tempeh/Tofu/Seitan/vegan sausages/gardein/boca) *Tempeh is my fave.
4. Sprouted Grain Complete Protein Bread or Quinoa
5. Nutritional Yeast
6. Vegan Sweetener *Maple Syrup - Grade B is best* Agave Syrup works too
7. Kombucha Beverage
8. Cayenne or Cinnamon ('warm' spice)
9. Soy, Hemp, Nut or Rice Milk
10. Vegenaise Spread
11. Sweet Potatoes
12. Citrus Fruit (Grapefruit, Oranges, lemon)
13. Frozen Green Pod Protein (Shelled Edamame or Peas)
14. Leafy Greens (arugula/spinach/watercress)
15. Rice Crisps - wasabi flavor is my fave
16. Onions
17. Fresh Herbs (flat-leaf parsley, cilantro, basil and more)
18. *Assorted Fresh Seasonal Produce* (Local/Farmers Market preferred)
19. Raw Nuts (Brazil/Cashew/Almonds) and Seeds (pumpkin, sesame, hemp, poppy)
20. Coconut Water (A MUST!) Coconut Water Taste Test.
21. Bananas
22. Mushrooms (Shiitake preferred)
23. Tea (Green, Black or Chai)
24. Spicy Condiments (Dijon Mustard, Salsa or Harissa)
25. Dried Rice/Grains (like Quinoa)
26. Berries (fresh or frozen blueberries, strawberries, blackberries...)
27. Avocado
28. Fresh black pepper grinder
29. Dried/Canned Beans
30. Fresh Morning Fruit: Papaya or Melon is my fave
31. Vegan Cheese (Dr Cow, Follow Your Heart or Daiya)
32. Lots or Lemons!
33. Digestive roots: fennel, radish or ginger
34. Soy Yogurt
35. Something sweet... soy/coconut/hemp ice cream perhaps...
And now my complete list...
Kathy's Complete Vegan Essentials List
*Note I definitely have more items (and I'm out of a few) - than this in my kitchen right now, but these are my vegan staple items that I try to keep an assortment of on hand.
No, I do not have all these items in my tiny NYC kitchen right now. I wish..
And when it comes to produce items I try to stay seasonal, so the list is always changing.
Fridge:
Vegenaise Spread (Vegan Mayo-type spread)
Vegan Cream Cheese
Vegan Cheese (Daiya, DrCow, Follow Your Heart. Homemade)
Dijon Mustard
Parmesan Cheese (Purple vegan bottle - Galaxy Nutri brand)
Tahini
Vegan Buttery Spread (Soy/Olive Oil based style butter)
Liquid Smoke (Vegan way to get that smoky BBQ flavor)
Soy Sauce
Apple Cider Vinegar
Red Wine Vinegar
Almond Butter
Harissa Spicy Spread
Roasted Tomato Salsa-HOT
Soy Yogurt
Beverages:
Coconut Water
Soy Milk
Rice Milk
Hemp Milk
Almond Milk
Chai Beverage Concentrate-vegan
Sparkling Mineral Water
Electrolyte Water
Kombucha Drink
Acai Juice
Fruit and Nuts:
Dried Goji Berries
Raw Brazil Nuts
Raw Cashew Nuts
Raw Walnuts
Pumpkin Seeds
Sunflower Seeds
Dried Blueberries
Shredded Unsweetened Coconut
Pine Nuts
Protein-Rich:
Tempeh
Extra Firm Tofu
Silkened Tofu
Frozen Shelled Edamame Beans
Seitan
Quinoa
Beans
Lentils
Freezer:
Frozen Vegan Ice Cream
Frozen Organic Blueberries
Frozen Acai Smoothie Packs
Frozen Organic Strawberries
Frozen Papaya
Frozen Organic Peas
Frozen Organic Rice/Veggie Blend
Frozen Veggie Burgers
Grains/Flour/Baking:
Sprouted Grain Bread
Brown Rice
Thick Cut Oats
Quinoa
Whole Wheat Couscous
Arborio Rice (Risotto)
Pasta (spelt/wheat/rice/Farro)
Corn Meal-thick
Fava-Garbanzo Bean Flour
Flaxseed Meal
Baking Soda/Powder
Agar Agar
Oils/Fats-Pantry:
Fruity, Hugh Quality Extra Virgin Olive Oil for salads
Less Expensive Extra Virgin Olive Oil for cooking
Coconut Milk
EV Coconut Oil
Canola Oil
Grape Seed Oil
Macadamia Nut Oil
Sweeteners:
Maple Syrup - grade B
Agave Syrup
Vegan Organic Sugar-dry
Brown Rice Syrup
Spices/Seasonings:
Black Pepper Grinder
Fine Pre-Ground Black Pepper
Cayenne
Paprika
Ground Cumin
Cinnamon
Lemon Pepper Grinder
Red Pepper Flakes
sea salt-fine
Kosher salt
Fleur de Sel
Vanilla Extract
Bay Leaves
Thyme
Rosemary
Fresh Garlic
Gourmet Salts - pink, grey, herbed, black
Canned Goods/soups:
Large Pitted Olives
Organic Garbanzo Beans
Mandarin Oranges
San Marzano Tomatoes
Udon Miso Noodle Soup
Vegetable broth
Vegan Marinara Sauce
Roasted Red Peppers
Artichoke Hearts
Marinated Mushrooms
Dried Pantry-Beverages:
Green Tea
Black Tea
Miracle Greens Powder
Dry Snacks/Sides:
Savory Rice Crackers
Salt n Pepper Rice Crackers
Soy Crisps
Pea Crisps
Fruits and Veggies:
*Seasonal Produce whatever that may be
Year Round:
Italian Parsley
Onions
Sweet Potatoes
Tomatoes
Oranges
Mandarins/Winter Citrus
Grapefruit
Apples
Bananas
Jalapenos
Plantains
Mushrooms
Lemons
Limes
Arugula
Mixed Greens
Fennel
Shredded Cabbage
carrots
Avocados
Watercress
Romaine Hearts
Endive
Yes I probably forgot a few things. But this is a good assortment of products/foods I love.
What did I forget???? What do you always have on hand?
Kathy's Top Thirty-Five Vegan Kitchen Essentials List:
1. Extra Virgin Olive Oil (macadamia, grape seed and hemp oils are also fantastic)
2. Apple Cider Vinegar
3. Vegan Protein Substitution: (Tempeh/Tofu/Seitan/vegan sausages/gardein/boca) *Tempeh is my fave.
4. Sprouted Grain Complete Protein Bread or Quinoa
5. Nutritional Yeast
6. Vegan Sweetener *Maple Syrup - Grade B is best* Agave Syrup works too
7. Kombucha Beverage
8. Cayenne or Cinnamon ('warm' spice)
9. Soy, Hemp, Nut or Rice Milk
10. Vegenaise Spread
11. Sweet Potatoes
12. Citrus Fruit (Grapefruit, Oranges, lemon)
13. Frozen Green Pod Protein (Shelled Edamame or Peas)
14. Leafy Greens (arugula/spinach/watercress)
15. Rice Crisps - wasabi flavor is my fave
16. Onions
17. Fresh Herbs (flat-leaf parsley, cilantro, basil and more)
18. *Assorted Fresh Seasonal Produce* (Local/Farmers Market preferred)
19. Raw Nuts (Brazil/Cashew/Almonds) and Seeds (pumpkin, sesame, hemp, poppy)
20. Coconut Water (A MUST!) Coconut Water Taste Test.
21. Bananas
22. Mushrooms (Shiitake preferred)
23. Tea (Green, Black or Chai)
24. Spicy Condiments (Dijon Mustard, Salsa or Harissa)
25. Dried Rice/Grains (like Quinoa)
26. Berries (fresh or frozen blueberries, strawberries, blackberries...)
27. Avocado
28. Fresh black pepper grinder
29. Dried/Canned Beans
30. Fresh Morning Fruit: Papaya or Melon is my fave
31. Vegan Cheese (Dr Cow, Follow Your Heart or Daiya)
32. Lots or Lemons!
33. Digestive roots: fennel, radish or ginger
34. Soy Yogurt
35. Something sweet... soy/coconut/hemp ice cream perhaps...
And now my complete list...
Kathy's Complete Vegan Essentials List
*Note I definitely have more items (and I'm out of a few) - than this in my kitchen right now, but these are my vegan staple items that I try to keep an assortment of on hand.
No, I do not have all these items in my tiny NYC kitchen right now. I wish..
And when it comes to produce items I try to stay seasonal, so the list is always changing.
Fridge:
Vegenaise Spread (Vegan Mayo-type spread)
Vegan Cream Cheese
Vegan Cheese (Daiya, DrCow, Follow Your Heart. Homemade)
Dijon Mustard
Parmesan Cheese (Purple vegan bottle - Galaxy Nutri brand)
Tahini
Vegan Buttery Spread (Soy/Olive Oil based style butter)
Liquid Smoke (Vegan way to get that smoky BBQ flavor)
Soy Sauce
Apple Cider Vinegar
Red Wine Vinegar
Almond Butter
Harissa Spicy Spread
Roasted Tomato Salsa-HOT
Soy Yogurt
Beverages:
Coconut Water
Soy Milk
Rice Milk
Hemp Milk
Almond Milk
Chai Beverage Concentrate-vegan
Sparkling Mineral Water
Electrolyte Water
Kombucha Drink
Acai Juice
Fruit and Nuts:
Dried Goji Berries
Raw Brazil Nuts
Raw Cashew Nuts
Raw Walnuts
Pumpkin Seeds
Sunflower Seeds
Dried Blueberries
Shredded Unsweetened Coconut
Pine Nuts
Protein-Rich:
Tempeh
Extra Firm Tofu
Silkened Tofu
Frozen Shelled Edamame Beans
Seitan
Quinoa
Beans
Lentils
Freezer:
Frozen Vegan Ice Cream
Frozen Organic Blueberries
Frozen Acai Smoothie Packs
Frozen Organic Strawberries
Frozen Papaya
Frozen Organic Peas
Frozen Organic Rice/Veggie Blend
Frozen Veggie Burgers
Grains/Flour/Baking:
Sprouted Grain Bread
Brown Rice
Thick Cut Oats
Quinoa
Whole Wheat Couscous
Arborio Rice (Risotto)
Pasta (spelt/wheat/rice/Farro)
Corn Meal-thick
Fava-Garbanzo Bean Flour
Flaxseed Meal
Baking Soda/Powder
Agar Agar
Oils/Fats-Pantry:
Fruity, Hugh Quality Extra Virgin Olive Oil for salads
Less Expensive Extra Virgin Olive Oil for cooking
Coconut Milk
EV Coconut Oil
Canola Oil
Grape Seed Oil
Macadamia Nut Oil
Sweeteners:
Maple Syrup - grade B
Agave Syrup
Vegan Organic Sugar-dry
Brown Rice Syrup
Spices/Seasonings:
Black Pepper Grinder
Fine Pre-Ground Black Pepper
Cayenne
Paprika
Ground Cumin
Cinnamon
Lemon Pepper Grinder
Red Pepper Flakes
sea salt-fine
Kosher salt
Fleur de Sel
Vanilla Extract
Bay Leaves
Thyme
Rosemary
Fresh Garlic
Gourmet Salts - pink, grey, herbed, black
Canned Goods/soups:
Large Pitted Olives
Organic Garbanzo Beans
Mandarin Oranges
San Marzano Tomatoes
Udon Miso Noodle Soup
Vegetable broth
Vegan Marinara Sauce
Roasted Red Peppers
Artichoke Hearts
Marinated Mushrooms
Dried Pantry-Beverages:
Green Tea
Black Tea
Miracle Greens Powder
Dry Snacks/Sides:
Savory Rice Crackers
Salt n Pepper Rice Crackers
Soy Crisps
Pea Crisps
Fruits and Veggies:
*Seasonal Produce whatever that may be
Year Round:
Italian Parsley
Onions
Sweet Potatoes
Tomatoes
Oranges
Mandarins/Winter Citrus
Grapefruit
Apples
Bananas
Jalapenos
Plantains
Mushrooms
Lemons
Limes
Arugula
Mixed Greens
Fennel
Shredded Cabbage
carrots
Avocados
Watercress
Romaine Hearts
Endive
Yes I probably forgot a few things. But this is a good assortment of products/foods I love.
What did I forget???? What do you always have on hand?
Saturday, November 13, 2010
little change
From now on, I will try to make sure that all my recipes are vegan. Today's recipe had cheese but I am fairly certain we could use vegan versions in this recipe and it would turn out well.
Deep-Dish Rutabaga-Fennel Gratin
Ingredient List
Serves 2
* 3/4 cup grated low-fat Cheddar cheese
* 1/3 cup all-purpose flour
* 2 Tbs. chopped fresh sage
* 3/4 tsp. salt
* 1/4 tsp. ground black pepper
* 1 small rutabaga, thinly sliced (5 oz.)
* 1 medium russet potato, sliced (5 oz.)
* 1/2 small yellow onion, thinly sliced (1/2 cup)
* 1/2 small fennel bulb, thinly sliced (1/2 cup)
* 1 cup low-fat milk
Directions
1. Preheat oven to 350°F. Grease 1-qt. baking dish with oil. Combine cheese, flour, sage, salt, and pepper in bowl.
2. Layer half of rutabaga, potato, onion, and fennel in prepared baking dish. Season with salt and pepper, if desired, and sprinkle with half of cheese mixture.
3. Top with remaining vegetables; season with salt and pepper, if desired; and pour milk over top. Sprinkle with remaining cheese mixture.
4. Bake 1 hour, or until liquid is absorbed and vegetables are tender. Let stand 15 minutes before serving.
Nutritional Information Per 1 1/2-cup serving: Calories: 300, Protein: 19g, Total fat: 5g, Saturated fat: 3g, Carbs: 46g, Cholesterol: 15mg, Sodium: 805mg, Fiber: 4g, Sugars: 12g
Serves 2
* 3/4 cup grated low-fat Cheddar cheese
* 1/3 cup all-purpose flour
* 2 Tbs. chopped fresh sage
* 3/4 tsp. salt
* 1/4 tsp. ground black pepper
* 1 small rutabaga, thinly sliced (5 oz.)
* 1 medium russet potato, sliced (5 oz.)
* 1/2 small yellow onion, thinly sliced (1/2 cup)
* 1/2 small fennel bulb, thinly sliced (1/2 cup)
* 1 cup low-fat milk
Directions
1. Preheat oven to 350°F. Grease 1-qt. baking dish with oil. Combine cheese, flour, sage, salt, and pepper in bowl.
2. Layer half of rutabaga, potato, onion, and fennel in prepared baking dish. Season with salt and pepper, if desired, and sprinkle with half of cheese mixture.
3. Top with remaining vegetables; season with salt and pepper, if desired; and pour milk over top. Sprinkle with remaining cheese mixture.
4. Bake 1 hour, or until liquid is absorbed and vegetables are tender. Let stand 15 minutes before serving.
Nutritional Information Per 1 1/2-cup serving: Calories: 300, Protein: 19g, Total fat: 5g, Saturated fat: 3g, Carbs: 46g, Cholesterol: 15mg, Sodium: 805mg, Fiber: 4g, Sugars: 12g
Friday, November 12, 2010
Detox
I am detoxing myself. I am going to get healthy. I need to be at my best for my girls and if it takes a few days of discomfort, I will do this. I am giving up coffee and I am going vegan (instead of vegetarian). I have been collecting recipes to make this easier for myself. And after I get the house organized from this move, I will start using the treadmill that my neighbour has given me free use of.
Fettuccine with Three-Herb Pesto, Black Kale, and Oyster Mushrooms
Ingredient List
Serves 6
* ¼ cup walnuts
* ⅓ cup grated Parmesan cheese, optional
* ¾ cup fresh parsley leaves
* 5 cloves garlic, divided
* 1 Tbs. fresh thyme leaves, plus 2 large sprigs, divided
* 1 tsp. finely chopped fresh rosemary, plus 2 large sprigs, divided
* 4 Tbs. olive oil, divided
* 8 oz. black kale (1 bunch), stemmed and coarsely chopped
* 12 oz. dried tagliatelle or fettuccine
* 1¼ lb. oyster or other large mushrooms, halved
* 1 large onion, coarsely chopped (2 cups)
* 1 cup low-sodium vegetable broth
Directions
1. Blend parsley, walnuts, 3 garlic cloves, thyme leaves, and chopped rosemary in food processor until finely chopped. Add 3 Tbs. oil, and blend until smooth. Set aside.
2. Cook kale in large pot of boiling water 5 minutes, or until tender. Remove kale with large sieve, and drain. Add pasta, remaining garlic cloves, thyme, and rosemary sprigs to boiling water, and cook according to package directions until al dente. Reserve 1 cup pasta cooking water, then drain pasta.
3. Meanwhile, heat remaining 1 Tbs. oil in large pot or Dutch oven over medium-high heat. Add mushrooms and onion, and sauté 12 minutes, or until tender and golden. Add pesto, and sauté 2 minutes, or until sauce begins to stick to bottom of pan and turns golden brown. Add vegetable broth, and simmer 2 minutes, or until liquid is reduced by half, scraping sauce from bottom of pan.
4. Add kale and pasta to mushroom mixture, and toss to coat. Stir in reserved pasta cooking water to moisten, if desired. Add Parmesan, if using, and season to taste with black pepper.
Nutritional Information Per 2-cup serving: Calories: 391, Protein: 13g, Total fat: 13g, Saturated fat: 2g, Carbs: 59g, Cholesterol: mg, Sodium: 62mg, Fiber: 6g, Sugars: 6g
Serves 6
* ¼ cup walnuts
* ⅓ cup grated Parmesan cheese, optional
* ¾ cup fresh parsley leaves
* 5 cloves garlic, divided
* 1 Tbs. fresh thyme leaves, plus 2 large sprigs, divided
* 1 tsp. finely chopped fresh rosemary, plus 2 large sprigs, divided
* 4 Tbs. olive oil, divided
* 8 oz. black kale (1 bunch), stemmed and coarsely chopped
* 12 oz. dried tagliatelle or fettuccine
* 1¼ lb. oyster or other large mushrooms, halved
* 1 large onion, coarsely chopped (2 cups)
* 1 cup low-sodium vegetable broth
Directions
1. Blend parsley, walnuts, 3 garlic cloves, thyme leaves, and chopped rosemary in food processor until finely chopped. Add 3 Tbs. oil, and blend until smooth. Set aside.
2. Cook kale in large pot of boiling water 5 minutes, or until tender. Remove kale with large sieve, and drain. Add pasta, remaining garlic cloves, thyme, and rosemary sprigs to boiling water, and cook according to package directions until al dente. Reserve 1 cup pasta cooking water, then drain pasta.
3. Meanwhile, heat remaining 1 Tbs. oil in large pot or Dutch oven over medium-high heat. Add mushrooms and onion, and sauté 12 minutes, or until tender and golden. Add pesto, and sauté 2 minutes, or until sauce begins to stick to bottom of pan and turns golden brown. Add vegetable broth, and simmer 2 minutes, or until liquid is reduced by half, scraping sauce from bottom of pan.
4. Add kale and pasta to mushroom mixture, and toss to coat. Stir in reserved pasta cooking water to moisten, if desired. Add Parmesan, if using, and season to taste with black pepper.
Nutritional Information Per 2-cup serving: Calories: 391, Protein: 13g, Total fat: 13g, Saturated fat: 2g, Carbs: 59g, Cholesterol: mg, Sodium: 62mg, Fiber: 6g, Sugars: 6g
Thursday, November 11, 2010
FOR REPLACING EGGS
There are several options to replacing eggs, depending on what they are needed for. You may want to experiment. Here are some possibilities (each quantity is equivalent to 1 egg):
• Ener-G Egg Replacer (follow directions on box)
• 1 banana (for cake recipies)
• 2 Tbsp corn starch
• 2 Tbsp arrowroot flour
• 2 Tbsp potato starch
• 2 Tbsp soy milk powder & 2 Tbsp water
• 2 Tbsp mashed silken tofu
• Ener-G Egg Replacer (follow directions on box)
• 1 banana (for cake recipies)
• 2 Tbsp corn starch
• 2 Tbsp arrowroot flour
• 2 Tbsp potato starch
• 2 Tbsp soy milk powder & 2 Tbsp water
• 2 Tbsp mashed silken tofu
VEGAN MEAL IDEAS
Here are some simple and healthy meal ideas to start with:
BREAKFAST (see THIS vegan breakfast post)
cereal/granola with soy/rice milk
oatmeal or other hot cereal
bagel/toast with jelly
pancakes
soy yogurt
fruit smoothie
SNACKS/DESSERT
pretzels, popcorn
peanuts, almonds, walnuts
sunflower or pumpkin seeds
chips & salsa
banana, apple, orange
raisins, figs, dried apricots
pie, cookies, cake
LUNCH/DINNER
peanut butter & jelly
grain/soy burger
vegetarian hotdog
veggie lunchmeat sandwich
baked/mashed potatoes
french fries
tofu, tempeh, or Seitan stir fry
Seitan casserole
pasta with tomato sauce
tofu lasagna
bean burrito
seitan casserole
tofu lasagna
BREAKFAST (see THIS vegan breakfast post)
cereal/granola with soy/rice milk
oatmeal or other hot cereal
bagel/toast with jelly
pancakes
soy yogurt
fruit smoothie
SNACKS/DESSERT
pretzels, popcorn
peanuts, almonds, walnuts
sunflower or pumpkin seeds
chips & salsa
banana, apple, orange
raisins, figs, dried apricots
pie, cookies, cake
LUNCH/DINNER
peanut butter & jelly
grain/soy burger
vegetarian hotdog
veggie lunchmeat sandwich
baked/mashed potatoes
french fries
tofu, tempeh, or Seitan stir fry
Seitan casserole
pasta with tomato sauce
tofu lasagna
bean burrito
seitan casserole
tofu lasagna
Pineapple Upside-Down Spice Cake
Ingredient List
Serves 8
Topping
* 2 Tbs. butter
* ½ cup packed light brown sugar
* 1 20-oz. can juice-packed sliced pineapple rings, drained, ¼ cup juice reserved
* ¾ cup dried cranberries, divided
*
Batter
* 2 large eggs
* ¾ cup packed light brown sugar
* ½ cup unsweetened apple butter
* ½ cup low-fat buttermilk
* 3 Tbs. vegetable oil
* 1 tsp. vanilla extract
* 2 cups unbleached all-purpose flour
* 1½ tsp. baking soda
* 1½ tsp. ground cinnamon
* 1 tsp. salt
* ½ tsp. ground cloves
* ½ tsp. ground allspice
Directions
1. Preheat oven to 350°F. Coat 12-inch cast iron skillet with cooking spray.
2. To make Topping: Melt butter in skillet, add sugar, and cook 2 minutes, or until sugar is bubbly, stirring constantly. Stir in reserved pineapple juice.
3. Arrange pineapple rings on bottom of skillet, and place 2 dried cranberries in center of each ring.
4. To make Batter: Whisk together eggs, brown sugar, apple butter, buttermilk, oil, and vanilla in bowl. Whisk together flour, baking soda, cinnamon, salt, cloves, and allspice in separate bowl. Fold dry ingredients into wet ingredients, and stir in remaining dried cranberries.
5. Spread Batter in skillet, and bake 30 minutes, or until top is set and brown. Cool 10 minutes. Place large plate over skillet, and invert cake onto plate. Serve warm or at room temperature.
Nutritional Information Per slice: Calories: 441, Protein: 6g, Total fat: 10g, Saturated fat: 3g, Carbs: 85g, Cholesterol: 61mg, Sodium: 595mg, Fiber: 3g, Sugars: 56g
Serves 8
Topping
* 2 Tbs. butter
* ½ cup packed light brown sugar
* 1 20-oz. can juice-packed sliced pineapple rings, drained, ¼ cup juice reserved
* ¾ cup dried cranberries, divided
*
Batter
* 2 large eggs
* ¾ cup packed light brown sugar
* ½ cup unsweetened apple butter
* ½ cup low-fat buttermilk
* 3 Tbs. vegetable oil
* 1 tsp. vanilla extract
* 2 cups unbleached all-purpose flour
* 1½ tsp. baking soda
* 1½ tsp. ground cinnamon
* 1 tsp. salt
* ½ tsp. ground cloves
* ½ tsp. ground allspice
Directions
1. Preheat oven to 350°F. Coat 12-inch cast iron skillet with cooking spray.
2. To make Topping: Melt butter in skillet, add sugar, and cook 2 minutes, or until sugar is bubbly, stirring constantly. Stir in reserved pineapple juice.
3. Arrange pineapple rings on bottom of skillet, and place 2 dried cranberries in center of each ring.
4. To make Batter: Whisk together eggs, brown sugar, apple butter, buttermilk, oil, and vanilla in bowl. Whisk together flour, baking soda, cinnamon, salt, cloves, and allspice in separate bowl. Fold dry ingredients into wet ingredients, and stir in remaining dried cranberries.
5. Spread Batter in skillet, and bake 30 minutes, or until top is set and brown. Cool 10 minutes. Place large plate over skillet, and invert cake onto plate. Serve warm or at room temperature.
Nutritional Information Per slice: Calories: 441, Protein: 6g, Total fat: 10g, Saturated fat: 3g, Carbs: 85g, Cholesterol: 61mg, Sodium: 595mg, Fiber: 3g, Sugars: 56g
Healthy Vegan Breakfast ideas:
- smoothies
- "fried" potatoes with veggies
- mushrooms on toast
- Oatmeal with blueberries and agave nectar.
- Fresh fruit platter and tea.
- Quinoa with raisins, brown sugar, and a drizzle of non-dairy milk.
- Banana and berry smoothie (using soy milk or water).
- Tofu scramble with tomatoes and bell peppers.
- Rice porridge with sweet coconut milk.
- Potato skillet with onion, peppers, and seasoned tempeh crumbles.
- Cubed potato and chopped spinach breakfast wrap.
- Raspberries atop vegan crepes.
- Apple cinnamon oatmeal (or try couscous instead!)
- Morning hash: sweet potato with beans and corn.
- Zucchini and tofu skillet.
- Avocado and tomato on wheat toast.
- Steel-cut oats with strawberries.
- Fruit salad sweetened with agave.
- Morning mushroom mash-up (mushrooms, potatoes, spices, and whatever).
- Grilled black bean and corn breakfast burrito.
- Veggie fritters and mushroom gravy.
- Sourdough toast buttered with vegan margarine and Teeccino.
- Half a cantaloupe filled with berry soy yogurt.
- Veg-chick patty and Vegenaise on a breakfast bun.
- Vegan sausage links, coffee, and a biscuit.
- Creamed crumbles on toast (use non-dairy creamer, vegan Worcestershire sauce, and flour to creamify the veggie crumbles).
- Mashed sweet potatoes with cinnamon and sugar.
- Vegan chai (tea with non-dairy milk and spices).
- Tofu rancheros.
Wednesday, November 10, 2010
Rice Fried Vegetables
Ingredient List
Serves 4
* 1 Tbs. plus 1 tsp. toasted sesame oil or peanut oil, divided
* 3 large eggs, beaten
* 3 green onions, chopped (1/4 cup)
* 3 Tbs. minced fresh ginger
* 4 cups chopped fresh broccoli
* 1/2 lb. chopped asparagus or green beans
* 1 medium carrot, cut in thin slices on the diagonal (1/2 cup)
* 2 cloves garlic, minced (2 tsp.)
* 4 cups chopped kale, collards, spinach, or Swiss chard
* 3 cups cooked brown rice
* 2 Tbs. low-sodium soy sauce
* 1 tsp. sriracha chile sauce
* 1 1/2 cups frozen peas, thawed
* 2/3 cup toasted sliced almonds
Directions
1. Heat small skillet over medium heat 1 minute. Add 1 tsp. oil, and swirl to coat pan. Wait 30 seconds, then add eggs. Tilt pan in all directions to let eggs flow to edges, and cook 2 to 3 minutes, lifting cooked eggs to allow uncooked eggs to flow underneath. Flip omelet, and cook 30 seconds more, or until dry, but not browned. Transfer to plate, and cut into strips.
2. Heat large, deep skillet or wok over medium heat 1 minute. Add remaining oil and swirl to coat pan. Add green onions and ginger, and sauté 5 minutes or until onions are soft. Stir in broccoli, asparagus, carrot, and garlic, and stir-fry 8 to 10 minutes, or until vegetables are crisp-tender. Fold in kale with tongs. Cook 2 minutes, or until kale is bright green and slightly wilted. Stir in rice, soy sauce, egg strips, and sriracha chile sauce. Serve topped with peas and almonds.
Nutritional Information Per SERVING: Calories: 292, Protein: 13g, Total fat: 10g, Saturated fat: 2g, Carbs: 41g, Cholesterol: 159mg, Sodium: 400mg, Fiber: 8g, Sugars: 4g
Serves 4
* 1 Tbs. plus 1 tsp. toasted sesame oil or peanut oil, divided
* 3 large eggs, beaten
* 3 green onions, chopped (1/4 cup)
* 3 Tbs. minced fresh ginger
* 4 cups chopped fresh broccoli
* 1/2 lb. chopped asparagus or green beans
* 1 medium carrot, cut in thin slices on the diagonal (1/2 cup)
* 2 cloves garlic, minced (2 tsp.)
* 4 cups chopped kale, collards, spinach, or Swiss chard
* 3 cups cooked brown rice
* 2 Tbs. low-sodium soy sauce
* 1 tsp. sriracha chile sauce
* 1 1/2 cups frozen peas, thawed
* 2/3 cup toasted sliced almonds
Directions
1. Heat small skillet over medium heat 1 minute. Add 1 tsp. oil, and swirl to coat pan. Wait 30 seconds, then add eggs. Tilt pan in all directions to let eggs flow to edges, and cook 2 to 3 minutes, lifting cooked eggs to allow uncooked eggs to flow underneath. Flip omelet, and cook 30 seconds more, or until dry, but not browned. Transfer to plate, and cut into strips.
2. Heat large, deep skillet or wok over medium heat 1 minute. Add remaining oil and swirl to coat pan. Add green onions and ginger, and sauté 5 minutes or until onions are soft. Stir in broccoli, asparagus, carrot, and garlic, and stir-fry 8 to 10 minutes, or until vegetables are crisp-tender. Fold in kale with tongs. Cook 2 minutes, or until kale is bright green and slightly wilted. Stir in rice, soy sauce, egg strips, and sriracha chile sauce. Serve topped with peas and almonds.
Nutritional Information Per SERVING: Calories: 292, Protein: 13g, Total fat: 10g, Saturated fat: 2g, Carbs: 41g, Cholesterol: 159mg, Sodium: 400mg, Fiber: 8g, Sugars: 4g
Tuesday, November 9, 2010
Reality Bites (and it sags too)
I have been off the wagon for this move. I just couldn't manage the budget and the time and for days I lived on Halloween goodies and coffee. So, while I haven't gained weight, I haven't lost either. I have been feeling bad about that but there it is.
Then I settled into the house and decided to luxuriate in the lovely big bath in the main bathroom with the lovely large mirror. Now, over the years, mirrors have evaporated in my house in direct proportion to my weight going up. I didn't want to see the damage I was doing.
As I have lost weight, I felt better about myself. I went from only extra large maternity clothes fitting, to size 24 stretchy clothes fitting, to size 15 jeans fitting. I was feeling pretty good about my bad old self. Then I got my bath. I got undressed, looked into the mirror and was shocked. On top of the not to bad legs, was the most hideous, gelatinous, cellulite riddled, saggy mess I have ever seen. I was horrified. I am still horrified. It was awful to see. I was happy in my misguided, delusion that I was looking pretty good in my new skinny jeans. I was feeling good about how I looked when I saw a man flirt with me at the coffee shop. But with this quick glance (after all who wants to stare at that reality for longer than that??) I fell thud on my large saggy but in the world absolute truth.
I can only hope that I can get to the weight I am aiming for and that when I get there, I look better than I do now.
Then I settled into the house and decided to luxuriate in the lovely big bath in the main bathroom with the lovely large mirror. Now, over the years, mirrors have evaporated in my house in direct proportion to my weight going up. I didn't want to see the damage I was doing.
As I have lost weight, I felt better about myself. I went from only extra large maternity clothes fitting, to size 24 stretchy clothes fitting, to size 15 jeans fitting. I was feeling pretty good about my bad old self. Then I got my bath. I got undressed, looked into the mirror and was shocked. On top of the not to bad legs, was the most hideous, gelatinous, cellulite riddled, saggy mess I have ever seen. I was horrified. I am still horrified. It was awful to see. I was happy in my misguided, delusion that I was looking pretty good in my new skinny jeans. I was feeling good about how I looked when I saw a man flirt with me at the coffee shop. But with this quick glance (after all who wants to stare at that reality for longer than that??) I fell thud on my large saggy but in the world absolute truth.
I can only hope that I can get to the weight I am aiming for and that when I get there, I look better than I do now.
Spelt Olive Loaf
Ingredient List
Makes 2 Loaves
* 2 Tbs. honey
* 1 0.25-oz. pkg. active dry yeast
* ½ cup olive oil
* 2 Tbs. salt
* 8 cups spelt bread flour
* 1 cup pitted black olives, sliced
Directions
1. Combine honey, yeast, and 2 cups warm (90°F) water in bowl. Let stand 10 minutes, or until yeast foams. Add oil and salt. Stir in flour 1 cup at a time until dough forms ball.
2. Turn out dough onto floured work surface, sprinkle with flour, and knead
15 minutes, or until dough is smooth and no longer sticks to hands. (Add more flour as needed.)
3. Transfer dough to lightly oiled bowl. Cover with damp towel, and let rise
1 hour in warm place, or until dough doubles in size. Punch down dough, and let rise 1 hour more, or refrigerate overnight, if desired. (The second rising time makes for a less dense bread.)
4. Line 2 baking sheets with parchment paper, or spray with cooking spray. Turn dough onto floured work surface, and knead in olives. Shape into 2 round loaves, stretching surface until smooth, then drawing excess dough together at bottom. Pinch seam at bottom of dough. Place on prepared baking sheets, and cover with damp towel. Let rise 30 minutes, or until doubled in size.
5. Preheat oven to 400°F. Bake loaves 45 to 50 minutes, or until well-browned on outside. Cool 20 minutes on wire rack.
Nutritional Information Per slice: Calories: 161, Protein: 4g, Total fat: 5.5g, Saturated fat: 2g, Carbs: 25g, Cholesterol: 8mg, Sodium: 457mg, Fiber: 3g, Sugars: 7g
Makes 2 Loaves
* 2 Tbs. honey
* 1 0.25-oz. pkg. active dry yeast
* ½ cup olive oil
* 2 Tbs. salt
* 8 cups spelt bread flour
* 1 cup pitted black olives, sliced
Directions
1. Combine honey, yeast, and 2 cups warm (90°F) water in bowl. Let stand 10 minutes, or until yeast foams. Add oil and salt. Stir in flour 1 cup at a time until dough forms ball.
2. Turn out dough onto floured work surface, sprinkle with flour, and knead
15 minutes, or until dough is smooth and no longer sticks to hands. (Add more flour as needed.)
3. Transfer dough to lightly oiled bowl. Cover with damp towel, and let rise
1 hour in warm place, or until dough doubles in size. Punch down dough, and let rise 1 hour more, or refrigerate overnight, if desired. (The second rising time makes for a less dense bread.)
4. Line 2 baking sheets with parchment paper, or spray with cooking spray. Turn dough onto floured work surface, and knead in olives. Shape into 2 round loaves, stretching surface until smooth, then drawing excess dough together at bottom. Pinch seam at bottom of dough. Place on prepared baking sheets, and cover with damp towel. Let rise 30 minutes, or until doubled in size.
5. Preheat oven to 400°F. Bake loaves 45 to 50 minutes, or until well-browned on outside. Cool 20 minutes on wire rack.
Nutritional Information Per slice: Calories: 161, Protein: 4g, Total fat: 5.5g, Saturated fat: 2g, Carbs: 25g, Cholesterol: 8mg, Sodium: 457mg, Fiber: 3g, Sugars: 7g
Monday, November 8, 2010
Perfect Potato Latkes
Ingredient List
Serves 8
* 4 cups peeled and quartered baking potatoes (about 4 medium)
* 1 medium-sized onion, quartered
* 1/2 12.3-oz. pkg. lite silken tofu
* 1/4 cup nutritional yeast
* 2 1/2 Tbs. whole wheat flour
* 2 Tbs. whole grain yellow cornmeal
* 1 Tbs. egg replacer powder
* 1 tsp. baking powder
* 1 tsp. sea salt
* 1/2 cup unflavored soymilk
* 1/2 cup mashed potato flakes
* 1 Tbs. olive oil
Directions
1. Preheat oven to 200F.
2. Grate potatoes in food processor or using small holes of hand grater. Spread on layered paper towels, and press out excess moisture. Grate onion; mix with potatoes in large bowl. Set aside.
3. Put tofu in food processor, and purée until smooth. Add yeast, flour, cornmeal, egg replacer, baking powder and salt. With motor running, pour soymilk through feed tube, and process until blended, 1 to 2 minutes.
4. Add tofu mixture, potato flakes and oil to potato mixture, and mix well. Coat large nonstick skillet with cooking spray, and heat about 30 seconds over medium heat. Add batter to pan in 1/4 cupfuls. Cook latkes 3 minutes on each side, or until golden brown. Transfer to baking sheet, cover with foil and keep warm in oven. Repeat, re-spraying pan when necessary. Serve hot.
Nutritional Information Per SERVING: Calories: 140, Protein: 6g, Total fat: 2g, Saturated fat: g, Carbs: 23g, Cholesterol: mg, Sodium: 380mg, Fiber: 3g, Sugars: 2g
Serves 8
* 4 cups peeled and quartered baking potatoes (about 4 medium)
* 1 medium-sized onion, quartered
* 1/2 12.3-oz. pkg. lite silken tofu
* 1/4 cup nutritional yeast
* 2 1/2 Tbs. whole wheat flour
* 2 Tbs. whole grain yellow cornmeal
* 1 Tbs. egg replacer powder
* 1 tsp. baking powder
* 1 tsp. sea salt
* 1/2 cup unflavored soymilk
* 1/2 cup mashed potato flakes
* 1 Tbs. olive oil
Directions
1. Preheat oven to 200F.
2. Grate potatoes in food processor or using small holes of hand grater. Spread on layered paper towels, and press out excess moisture. Grate onion; mix with potatoes in large bowl. Set aside.
3. Put tofu in food processor, and purée until smooth. Add yeast, flour, cornmeal, egg replacer, baking powder and salt. With motor running, pour soymilk through feed tube, and process until blended, 1 to 2 minutes.
4. Add tofu mixture, potato flakes and oil to potato mixture, and mix well. Coat large nonstick skillet with cooking spray, and heat about 30 seconds over medium heat. Add batter to pan in 1/4 cupfuls. Cook latkes 3 minutes on each side, or until golden brown. Transfer to baking sheet, cover with foil and keep warm in oven. Repeat, re-spraying pan when necessary. Serve hot.
Nutritional Information Per SERVING: Calories: 140, Protein: 6g, Total fat: 2g, Saturated fat: g, Carbs: 23g, Cholesterol: mg, Sodium: 380mg, Fiber: 3g, Sugars: 2g
Sunday, November 7, 2010
Vegan Moussaka
Ingredient List
Serves 12
* 5 large russet potatoes, peeled and cut into chunks (3 1/2 lb.)
* 4 cloves garlic, peeled
* 1/4 cup plus 2 Tbs. olive oil, divided
* 1 large onion, chopped (1 1/2 cups)
* 3 Tbs. dried oregano
* 2 15-oz. cans chopped tomatoes
* 2/3 cup green lentils
* 1 bay leaf
* 1 cinnamon stick
* 2 medium eggplants, sliced
* 2 small zucchini, sliced
* 3 tomatoes, thinly sliced
Directions
1. Cook potatoes and garlic in boiling salted water 10 minutes, or until soft. Drain, and reserve liquid. Mash with 1/4 cup olive oil and 2 cups cooking liquid. Season with salt and pepper.
2. Heat 2 Tbs. olive oil in saucepan over medium heat. Add onion and oregano, and sauté 5 minutes. Add tomatoes, lentils, bay leaf, cinnamon stick, and 3 cups potato cooking liquid. Cover, reduce heat to medium-low, and simmer 45 minutes, or until lentils are tender. Remove bay leaf and cinnamon, and purée lentils in food processor until chunky. Season with salt and pepper.
3. Place eggplant slices on paper-towel-lined baking sheet, and sprinkle with salt. Let stand 30 minutes. Rinse, and pat dry.
4. Preheat oven to 350˚F. Coat deep 13- x 9-inch baking dish with cooking spray. Spoon 1 1/2 cups lentil mixture into bottom. Top with eggplant, followed by zucchini and tomatoes. Spoon 2 cups lentil mixture over top. Spread half of potatoes over lentil mixture. Top with remaining eggplant, and lentil mixture. Spread remaining potatoes over top, making sure to cover completely. Bake 1 1/2 hours, or until top is browned.
Nutritional Information Per SERVING: Calories: 274, Protein: 7g, Total fat: 8.5g, Saturated fat: 1g, Carbs: 46g, Cholesterol: mg, Sodium: 587mg, Fiber: 12g, Sugars: 9g
Serves 12
* 5 large russet potatoes, peeled and cut into chunks (3 1/2 lb.)
* 4 cloves garlic, peeled
* 1/4 cup plus 2 Tbs. olive oil, divided
* 1 large onion, chopped (1 1/2 cups)
* 3 Tbs. dried oregano
* 2 15-oz. cans chopped tomatoes
* 2/3 cup green lentils
* 1 bay leaf
* 1 cinnamon stick
* 2 medium eggplants, sliced
* 2 small zucchini, sliced
* 3 tomatoes, thinly sliced
Directions
1. Cook potatoes and garlic in boiling salted water 10 minutes, or until soft. Drain, and reserve liquid. Mash with 1/4 cup olive oil and 2 cups cooking liquid. Season with salt and pepper.
2. Heat 2 Tbs. olive oil in saucepan over medium heat. Add onion and oregano, and sauté 5 minutes. Add tomatoes, lentils, bay leaf, cinnamon stick, and 3 cups potato cooking liquid. Cover, reduce heat to medium-low, and simmer 45 minutes, or until lentils are tender. Remove bay leaf and cinnamon, and purée lentils in food processor until chunky. Season with salt and pepper.
3. Place eggplant slices on paper-towel-lined baking sheet, and sprinkle with salt. Let stand 30 minutes. Rinse, and pat dry.
4. Preheat oven to 350˚F. Coat deep 13- x 9-inch baking dish with cooking spray. Spoon 1 1/2 cups lentil mixture into bottom. Top with eggplant, followed by zucchini and tomatoes. Spoon 2 cups lentil mixture over top. Spread half of potatoes over lentil mixture. Top with remaining eggplant, and lentil mixture. Spread remaining potatoes over top, making sure to cover completely. Bake 1 1/2 hours, or until top is browned.
Nutritional Information Per SERVING: Calories: 274, Protein: 7g, Total fat: 8.5g, Saturated fat: 1g, Carbs: 46g, Cholesterol: mg, Sodium: 587mg, Fiber: 12g, Sugars: 9g
Saturday, November 6, 2010
Un-turkey Spring Rolls with Fresh Veggies and Rice Noodles
Ingredient List
makes 12 medium rolls
Spring Rolls
* 3 oz. rice noodles
* 3 shiitake mushroom caps, sliced
* 2 Tbs. low-sodium soy sauce
* 12 spring roll wrappers or rice paper wrappers
* 2 cups thin strips vegan turkey roast, or 1 5.5-oz. pkg. vegan turkey slices cut into thin strips
* 1 small cucumber, sliced into matchsticks (1 cup)
* 2 small carrots, sliced into matchsticks (1 cup)
* 1 medium avocado, diced (1 cup)
* 1 cup Thai basil leaves, coarsely chopped
* 1 cup coarsely chopped cilantro
* ½ small red onion, minced (½ cup)
* ½ cup plain peanuts, coarsely chopped
* 2 tsp. chili oil
Dipping Sauce
* 1 cup rice wine vinegar
* 1 green onion, minced
Directions
1. To make Spring Rolls: Submerge rice noodles in warm water 8 to 10 minutes, until soft and clear. Drain, and cut noodles into 2-inch pieces. Set aside. Toss mushrooms with soy sauce in bowl, and set aside.
2. Submerge 1 spring roll wrapper in large bowl of cold water 2 to 3 minutes, or until softened. Lay wrapper flat on work surface and arrange vegan-turkey strips, cucumber, carrots, avocado, basil, cilantro, onion, and peanuts in log shape in center of wrapper. Sprinkle with chili oil, and roll wrapper like burrito, folding ends to seal.
3. To make Dipping Sauce: Combine rice wine vinegar and green onion in small bowl. Serve Spring Rolls, whole or halved, with Dipping Sauce.
Nutritional Information Per : Calories: 234, Protein: 7g, Total fat: 6.5g, Saturated fat: 1g, Carbs: 38g, Cholesterol: mg, Sodium: 168mg, Fiber: 3g, Sugars: 2g
makes 12 medium rolls
Spring Rolls
* 3 oz. rice noodles
* 3 shiitake mushroom caps, sliced
* 2 Tbs. low-sodium soy sauce
* 12 spring roll wrappers or rice paper wrappers
* 2 cups thin strips vegan turkey roast, or 1 5.5-oz. pkg. vegan turkey slices cut into thin strips
* 1 small cucumber, sliced into matchsticks (1 cup)
* 2 small carrots, sliced into matchsticks (1 cup)
* 1 medium avocado, diced (1 cup)
* 1 cup Thai basil leaves, coarsely chopped
* 1 cup coarsely chopped cilantro
* ½ small red onion, minced (½ cup)
* ½ cup plain peanuts, coarsely chopped
* 2 tsp. chili oil
Dipping Sauce
* 1 cup rice wine vinegar
* 1 green onion, minced
Directions
1. To make Spring Rolls: Submerge rice noodles in warm water 8 to 10 minutes, until soft and clear. Drain, and cut noodles into 2-inch pieces. Set aside. Toss mushrooms with soy sauce in bowl, and set aside.
2. Submerge 1 spring roll wrapper in large bowl of cold water 2 to 3 minutes, or until softened. Lay wrapper flat on work surface and arrange vegan-turkey strips, cucumber, carrots, avocado, basil, cilantro, onion, and peanuts in log shape in center of wrapper. Sprinkle with chili oil, and roll wrapper like burrito, folding ends to seal.
3. To make Dipping Sauce: Combine rice wine vinegar and green onion in small bowl. Serve Spring Rolls, whole or halved, with Dipping Sauce.
Nutritional Information Per : Calories: 234, Protein: 7g, Total fat: 6.5g, Saturated fat: 1g, Carbs: 38g, Cholesterol: mg, Sodium: 168mg, Fiber: 3g, Sugars: 2g
Friday, November 5, 2010
Harvest Vegetable Medley
Ingredient List
Serves 8
* 1 lb. small Brussels sprouts, trimmed
* 1 butternut squash, halved, cut into chunks (1 1/2 lb.)
* 1 head cauliflower, separated into 2-inch florets (1 lb.)
* 1 lb. fingerling potatoes, halved
* 4 medium leeks, white parts only, trimmed and quartered lengthwise
* 1/2 lb. baby carrots, trimmed
* 1/2 lb. baby parsnips, peeled and trimmed
* 24 cloves garlic, peeled and halved (2 heads), plus 3 garlic cloves, minced (1 Tbs.), divided
* 4 Tbs. olive oil, divided
* 1 Tbs. chopped fresh sage, plus 24 leaves, divided
* 1 Tbs. chopped fresh rosemary
* 2 small red bell peppers, quartered
Directions
1. Adjust oven rack to lowest position. Preheat oven to 450°F. Bring saucepan of water to a boil. Add Brussels sprouts and cook 3 minutes, or until bright green. Drain, rinse under cold water, then pat dry.
2. Toss squash, cauliflower, potatoes, leeks, carrots, parsnips, garlic cloves, 3 Tbs. olive oil, chopped sage, sage leaves, and rosemary in large roasting pan. Season with salt and pepper, and spread into single layer. Roast 25 minutes, tossing vegetables twice. Add bell peppers, Brussels sprouts, minced garlic, and remaining 1 Tbs. oil. Roast 15 minutes more, or until vegetables are browned on edges and tender. Season with salt and pepper, and serve over Chestnut-and-Apple Stuffing.
Nutritional Information Per SERVING: Calories: 245, Protein: 7g, Total fat: 7.5g, Saturated fat: 1g, Carbs: 42g, Cholesterol: mg, Sodium: 354mg, Fiber: 10g, Sugars: 9g
Serves 8
* 1 lb. small Brussels sprouts, trimmed
* 1 butternut squash, halved, cut into chunks (1 1/2 lb.)
* 1 head cauliflower, separated into 2-inch florets (1 lb.)
* 1 lb. fingerling potatoes, halved
* 4 medium leeks, white parts only, trimmed and quartered lengthwise
* 1/2 lb. baby carrots, trimmed
* 1/2 lb. baby parsnips, peeled and trimmed
* 24 cloves garlic, peeled and halved (2 heads), plus 3 garlic cloves, minced (1 Tbs.), divided
* 4 Tbs. olive oil, divided
* 1 Tbs. chopped fresh sage, plus 24 leaves, divided
* 1 Tbs. chopped fresh rosemary
* 2 small red bell peppers, quartered
Directions
1. Adjust oven rack to lowest position. Preheat oven to 450°F. Bring saucepan of water to a boil. Add Brussels sprouts and cook 3 minutes, or until bright green. Drain, rinse under cold water, then pat dry.
2. Toss squash, cauliflower, potatoes, leeks, carrots, parsnips, garlic cloves, 3 Tbs. olive oil, chopped sage, sage leaves, and rosemary in large roasting pan. Season with salt and pepper, and spread into single layer. Roast 25 minutes, tossing vegetables twice. Add bell peppers, Brussels sprouts, minced garlic, and remaining 1 Tbs. oil. Roast 15 minutes more, or until vegetables are browned on edges and tender. Season with salt and pepper, and serve over Chestnut-and-Apple Stuffing.
Nutritional Information Per SERVING: Calories: 245, Protein: 7g, Total fat: 7.5g, Saturated fat: 1g, Carbs: 42g, Cholesterol: mg, Sodium: 354mg, Fiber: 10g, Sugars: 9g
Thursday, November 4, 2010
Noodle Kugel with Caramelized Apples and Raisins
Ingredient List
Serves 12
* 6 oz. wide egg noodles
* 2 cups low-fat cottage cheese
* 1 cup low-fat plain yogurt
* 2 eggs plus 2 egg whites
* 1 tsp. ground cinnamon
* 1/2 tsp. salt
* 1 cup raisins
* 4 Golden Delicious apples, peeled and cored (1 1/2 lb.)
* 2 Tbs. unsalted butter
* 1/4 cup sugar
* 1/2 cup breadcrumbs
Directions
1. Preheat oven to 350°F. Coat 9- x 13-inch baking dish with cooking spray.
2. Cook egg noodles in large pot of boiling salted water 4 to 5 minutes, or until tender. Drain.
3. Whisk together cottage cheese, yogurt, eggs, egg whites, cinnamon, and salt in bowl. Fold in egg noodles and raisins.
4. Quarter each apple. Slice each quarter into thirds. Set aside.
5. Melt butter in large skillet over medium-high heat. Add apples, sprinkle with sugar, and cook 4 minutes without stirring. Gently flip apples and cook 4 minutes more, or until softened and golden on both sides, turning once or twice. Carefully transfer apples to noodle mixture.
6. Spoon noodle mixture into prepared baking dish and sprinkle with breadcrumbs. Bake 40 minutes, or until breadcrumbs are golden brown. Cool 15 minutes before slicing. Serve hot or at room temperature.
Nutritional Information Per SERVING: Calories: 201, Protein: 10g, Total fat: 4g, Saturated fat: 2g, Carbs: 32g, Cholesterol: 55mg, Sodium: 342mg, Fiber: 2g, Sugars: 20g
Serves 12
* 6 oz. wide egg noodles
* 2 cups low-fat cottage cheese
* 1 cup low-fat plain yogurt
* 2 eggs plus 2 egg whites
* 1 tsp. ground cinnamon
* 1/2 tsp. salt
* 1 cup raisins
* 4 Golden Delicious apples, peeled and cored (1 1/2 lb.)
* 2 Tbs. unsalted butter
* 1/4 cup sugar
* 1/2 cup breadcrumbs
Directions
1. Preheat oven to 350°F. Coat 9- x 13-inch baking dish with cooking spray.
2. Cook egg noodles in large pot of boiling salted water 4 to 5 minutes, or until tender. Drain.
3. Whisk together cottage cheese, yogurt, eggs, egg whites, cinnamon, and salt in bowl. Fold in egg noodles and raisins.
4. Quarter each apple. Slice each quarter into thirds. Set aside.
5. Melt butter in large skillet over medium-high heat. Add apples, sprinkle with sugar, and cook 4 minutes without stirring. Gently flip apples and cook 4 minutes more, or until softened and golden on both sides, turning once or twice. Carefully transfer apples to noodle mixture.
6. Spoon noodle mixture into prepared baking dish and sprinkle with breadcrumbs. Bake 40 minutes, or until breadcrumbs are golden brown. Cool 15 minutes before slicing. Serve hot or at room temperature.
Nutritional Information Per SERVING: Calories: 201, Protein: 10g, Total fat: 4g, Saturated fat: 2g, Carbs: 32g, Cholesterol: 55mg, Sodium: 342mg, Fiber: 2g, Sugars: 20g
Wednesday, November 3, 2010
Ginger-Pear Jam
Ingredient List
Makes 5 8-oz. jars
* 4 cups sugar
* 4 lb. ripe but firm pears, such as Bosc, peeled
* ¼ cup fresh lemon juice
* 2 tsp. grated fresh ginger
* 1 Tbs. pectin, optional
Directions
1. Grate pears using largest holes on hand grater. Combine grated pears with sugar, lemon juice, and ginger in large stainless steel pot.
2. Bring pear mixture to a boil. Reduce heat to medium-low, and cook 30 to 45 minutes, or until jam has thickened. Stir pectin into ¼ cup jam liquid, if desired, and add to jam. Cook 3 minutes more, or until jam is thick.
3. Meanwhile, sterilize jars and lids: Submerge jars in large pot filled halfway with simmering water, and lids in small pot of simmering water. Keep jars and lids in hot water until ready to use.
4. Remove jars one at a time from hot water, and fill with jam, leaving ¼-inch headspace. Seal with lids. Place canning rack or cake rack in bottom of large pot, and return sealed jars to pot, adding extra water to cover jars by 1 inch, if necessary. Bring water to a boil, and boil 10 minutes. Remove jars from water, and cool.
Nutritional Information Per : Calories: 103, Protein: 1g, Total fat: g, Saturated fat: g, Carbs: 27g, Cholesterol: mg, Sodium: 1mg, Fiber: 1g, Sugars: 24g
Makes 5 8-oz. jars
* 4 cups sugar
* 4 lb. ripe but firm pears, such as Bosc, peeled
* ¼ cup fresh lemon juice
* 2 tsp. grated fresh ginger
* 1 Tbs. pectin, optional
Directions
1. Grate pears using largest holes on hand grater. Combine grated pears with sugar, lemon juice, and ginger in large stainless steel pot.
2. Bring pear mixture to a boil. Reduce heat to medium-low, and cook 30 to 45 minutes, or until jam has thickened. Stir pectin into ¼ cup jam liquid, if desired, and add to jam. Cook 3 minutes more, or until jam is thick.
3. Meanwhile, sterilize jars and lids: Submerge jars in large pot filled halfway with simmering water, and lids in small pot of simmering water. Keep jars and lids in hot water until ready to use.
4. Remove jars one at a time from hot water, and fill with jam, leaving ¼-inch headspace. Seal with lids. Place canning rack or cake rack in bottom of large pot, and return sealed jars to pot, adding extra water to cover jars by 1 inch, if necessary. Bring water to a boil, and boil 10 minutes. Remove jars from water, and cool.
Nutritional Information Per : Calories: 103, Protein: 1g, Total fat: g, Saturated fat: g, Carbs: 27g, Cholesterol: mg, Sodium: 1mg, Fiber: 1g, Sugars: 24g
Tuesday, November 2, 2010
Plum Crumble
Ingredient List
Serves 8
Plum Filling
* ¹⁄3 cup apple juice
* 1 Tbs. arrowroot powder
* 6 cups thinly sliced plums (3 lb.)
* ¼ tsp. ground nutmeg
Crumble
* 1 cup whole rolled oats
* 1 cup whole-wheat pastry flour
* ¼ tsp. ground cinnamon
* ½ tsp. salt
* ¼ cup corn oil
* ¼ cup rice syrup
Directions
1. Preheat oven to 350°F. Coat 8-inch square baking pan with oil and flour, and set aside.
2. To make Plum Filling: Place apple juice in mixing bowl. Add arrowroot, and stir to dissolve. Add plums, and toss gently. Transfer to prepared pan, sprinkle with nutmeg, and set aside.
3. To make Crumble: Combine oats, flour, cinnamon, and salt in large bowl. Rub oil into mixture with your fingers, then drizzle in rice syrup while mixing with fork. Distribute evenly over Plum Filling.
4. Bake 20 to 30 minutes, or until topping is golden and fruit is bubbling. Serve warm.
Nutritional Information Per : Calories: 257, Protein: 4g, Total fat: 8g, Saturated fat: 1g, Carbs: 44g, Cholesterol: mg, Sodium: 163mg, Fiber: 5g, Sugars: 19g
Serves 8
Plum Filling
* ¹⁄3 cup apple juice
* 1 Tbs. arrowroot powder
* 6 cups thinly sliced plums (3 lb.)
* ¼ tsp. ground nutmeg
Crumble
* 1 cup whole rolled oats
* 1 cup whole-wheat pastry flour
* ¼ tsp. ground cinnamon
* ½ tsp. salt
* ¼ cup corn oil
* ¼ cup rice syrup
Directions
1. Preheat oven to 350°F. Coat 8-inch square baking pan with oil and flour, and set aside.
2. To make Plum Filling: Place apple juice in mixing bowl. Add arrowroot, and stir to dissolve. Add plums, and toss gently. Transfer to prepared pan, sprinkle with nutmeg, and set aside.
3. To make Crumble: Combine oats, flour, cinnamon, and salt in large bowl. Rub oil into mixture with your fingers, then drizzle in rice syrup while mixing with fork. Distribute evenly over Plum Filling.
4. Bake 20 to 30 minutes, or until topping is golden and fruit is bubbling. Serve warm.
Nutritional Information Per : Calories: 257, Protein: 4g, Total fat: 8g, Saturated fat: 1g, Carbs: 44g, Cholesterol: mg, Sodium: 163mg, Fiber: 5g, Sugars: 19g
Monday, November 1, 2010
Wild Rice with Glazed Carrot and Tomato Ragoût
Ingredient List
Serves 2
* 3 tsp. olive oil, divided
* 2/3 cup wild rice or wild rice blend
* 6 oz. extra-firm silken tofu, cut into 2-inch strips (or your favorite baked tofu or sliced soy sausage)
* 1 cup peeled baby carrots, sliced lengthwise
* 9 cherry tomatoes, halved (2/3 cup)
* 2 Tbs. balsamic vinegar
* 1 1/2 Tbs. lemon juice
* 2 Tbs. chopped parsley, plus more for garnish
* 3 cloves garlic, minced (1 Tbs.)
* 1/2 tsp fennel seeds
Directions
1. Cook rice according to package directions.
2. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Add tofu, and cook 5 minutes, or until browned, turning once. Transfer to plate.
3. Add remaining 2 tsp. oil to skillet, and reduce heat to medium. Add carrots to skillet, and cook 10 minutes, or until softened and beginning to brown, stirring occasionally. Add tomatoes, balsamic vinegar, lemon juice, parsley, garlic, and fennel seeds, and simmer 2 minutes, or until liquid is thickened and reduced, stirring occasionally. Stir in reserved tofu; cook 1 minute, or until heated through. Season with salt and pepper, if desired, and serve over rice garnished with additional parsley.
Nutritional Information Per 3/4 cup rice and 1 cup sauce: Calories: 424, Protein: 19g, Total fat: 12g, Saturated fat: 2g, Carbs: 62g, Cholesterol: mg, Sodium: 342mg, Fiber: 8g, Sugars: 10g
Serves 2
* 3 tsp. olive oil, divided
* 2/3 cup wild rice or wild rice blend
* 6 oz. extra-firm silken tofu, cut into 2-inch strips (or your favorite baked tofu or sliced soy sausage)
* 1 cup peeled baby carrots, sliced lengthwise
* 9 cherry tomatoes, halved (2/3 cup)
* 2 Tbs. balsamic vinegar
* 1 1/2 Tbs. lemon juice
* 2 Tbs. chopped parsley, plus more for garnish
* 3 cloves garlic, minced (1 Tbs.)
* 1/2 tsp fennel seeds
Directions
1. Cook rice according to package directions.
2. Heat 1 tsp. oil in nonstick skillet over medium-high heat. Add tofu, and cook 5 minutes, or until browned, turning once. Transfer to plate.
3. Add remaining 2 tsp. oil to skillet, and reduce heat to medium. Add carrots to skillet, and cook 10 minutes, or until softened and beginning to brown, stirring occasionally. Add tomatoes, balsamic vinegar, lemon juice, parsley, garlic, and fennel seeds, and simmer 2 minutes, or until liquid is thickened and reduced, stirring occasionally. Stir in reserved tofu; cook 1 minute, or until heated through. Season with salt and pepper, if desired, and serve over rice garnished with additional parsley.
Nutritional Information Per 3/4 cup rice and 1 cup sauce: Calories: 424, Protein: 19g, Total fat: 12g, Saturated fat: 2g, Carbs: 62g, Cholesterol: mg, Sodium: 342mg, Fiber: 8g, Sugars: 10g
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