Ladle the stew over rice to soak up every bit of the delicious sauce.
Ingredients
* 4 teaspoons canola oil, divided
* 1 14-ounce package extra-firm tofu, rinsed, patted dry and cut into 1-inch cubes
* 1 pound sweet potato, cut into 1-inch cubes
* 1 14-ounce can lite coconut milk
* 1/2 cup vegetable broth or reduced-sodium chicken broth
* 1-2 teaspoons red Thai curry paste
* 1/2 pound green beans, trimmed and cut into 1-inch pieces
* 1 tablespoon brown sugar (or sweetener of choice)
* 2 teaspoons lime juice
* 1/2 teaspoon salt
* 1/3 cup chopped fresh cilantro
* 1 lime, quartered
Preparation
1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook, stirring every 2 or 3 minutes, until browned, 6 to 8 minutes total. Transfer to a plate.
2. Heat the remaining 2 teaspoons oil over medium-high heat. Add sweet potato and cook, stirring occasionally, until browned, 4 to 5 minutes. Add coconut milk, broth and curry paste to taste. Bring to a boil; reduce to a simmer and cook, covered, stirring occasionally, until the sweet potato is just tender, about 4 minutes. Add the tofu, green beans and brown sugar; return to a simmer and cook, covered, stirring occasionally, until the green beans are tender-crisp, 2 to 4 minutes. Stir in lime juice and salt. Sprinkle with cilantro and serve with lime wedges.
4 servings, about 1 1/2 cups each
Nutrition
Per serving : 348 Calories; 16 g Fat; 6 g Sat; 4 g Mono; 0 mg Cholesterol; 41 g Carbohydrates; 13 g Protein; 7 g Fiber; 451 mg Sodium; 578 mg Potassium
Friday, December 31, 2010
weekly weigh-in
I am down 1.2 lbs this week. I am amazed to be down on Christmas week at all! And to be down 1.2 lbs means that I am down an overall 40 lbs since July 23!!! Woohoo!!! I am so excited! Another milestone hit! To quote one of my daughters favorite tv characters "Yay me!"
Thursday, December 30, 2010
Egyptian Edamame Stew
This stew is great served with couscous, bulgur or warm whole-wheat pita bread to soak up the sauce.
Ingredients
* 1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
* 1 tablespoon extra-virgin olive oil
* 1 large onion, chopped
* 1 large zucchini, diced
* 2 tablespoons minced garlic
* 2 teaspoons ground cumin
* 1 teaspoon ground coriander
* 1/8 teaspoon cayenne pepper, or to taste
* 1 28-ounce can diced tomatoes
* 1/4 cup chopped fresh cilantro, or mint
* 3 tablespoons lemon juice
Preparation
1. Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4 to 5 minutes or according to package directions. Drain.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes more. Add garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
3. Stir in the edamame and cook until heated through, about 2 minutes more. Remove from the heat and stir in cilantro (or mint) and lemon juice.
4 servings, about 2 cups each
Nutrition
Per serving : 257 Calories; 8 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 29 g Carbohydrates; 15 g Protein; 10 g Fiber; 520 mg Sodium; 304 mg Potassium
Ingredients
* 1 1/2 10-ounce packages frozen shelled edamame, (about 3 cups), thawed
* 1 tablespoon extra-virgin olive oil
* 1 large onion, chopped
* 1 large zucchini, diced
* 2 tablespoons minced garlic
* 2 teaspoons ground cumin
* 1 teaspoon ground coriander
* 1/8 teaspoon cayenne pepper, or to taste
* 1 28-ounce can diced tomatoes
* 1/4 cup chopped fresh cilantro, or mint
* 3 tablespoons lemon juice
Preparation
1. Bring a large saucepan of water to a boil. Add edamame and cook until tender, 4 to 5 minutes or according to package directions. Drain.
2. Heat oil in a large saucepan over medium heat. Add onion and cook, covered, stirring occasionally, until starting to soften, about 3 minutes. Add zucchini and cook, covered, until the onions are starting to brown, about 3 minutes more. Add garlic, cumin, coriander and cayenne and cook, stirring, until fragrant, about 30 seconds. Stir in tomatoes and bring to a boil; reduce heat to a simmer and cook until slightly reduced, about 5 minutes.
3. Stir in the edamame and cook until heated through, about 2 minutes more. Remove from the heat and stir in cilantro (or mint) and lemon juice.
4 servings, about 2 cups each
Nutrition
Per serving : 257 Calories; 8 g Fat; 1 g Sat; 3 g Mono; 0 mg Cholesterol; 29 g Carbohydrates; 15 g Protein; 10 g Fiber; 520 mg Sodium; 304 mg Potassium
Wednesday, December 29, 2010
Szechuan Tofu & Green Bean Stir-Fry
This spicy vegetarian stir-fry is a great way to use green beans when they’re bountiful and inexpensive at the supermarket. You can also try it with other vegetables, such as broccoli or peppers, just make sure to cut them into small pieces so that they cook quickly. Coating the tofu in cornstarch before you cook it gives it a light crust.
Ingredients
* 1/2 cup water, divided
* 1/4 cup reduced-sodium soy sauce
* 1 tablespoon tomato paste
* 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
* 2 teaspoons sugar
* 1/4-1/2 teaspoon crushed red pepper, or to taste
* 1 teaspoon plus 2 tablespoons cornstarch, divided
* 1 14-ounce package extra-firm tofu, drained
* 2 tablespoons canola oil, divided
* 4 cups green beans, trimmed and cut in half
* 4 cloves garlic, minced
* 2 teaspoons minced fresh ginger
Preparation
1. Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.
Nutrition
Per serving : 218 Calories; 11 g Fat; 1 g Sat; 6 g Mono; 0 mg Cholesterol; 20 g Carbohydrates; 12 g Protein; 5 g Fiber; 672 mg Sodium; 364 mg Potassium
Tips & Notes
* Ingredient note: Chinkiang is a dark, slightly sweet vinegar. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.
4 servings, 1 1/2 cups each
Ingredients
* 1/2 cup water, divided
* 1/4 cup reduced-sodium soy sauce
* 1 tablespoon tomato paste
* 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
* 2 teaspoons sugar
* 1/4-1/2 teaspoon crushed red pepper, or to taste
* 1 teaspoon plus 2 tablespoons cornstarch, divided
* 1 14-ounce package extra-firm tofu, drained
* 2 tablespoons canola oil, divided
* 4 cups green beans, trimmed and cut in half
* 4 cloves garlic, minced
* 2 teaspoons minced fresh ginger
Preparation
1. Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.
Nutrition
Per serving : 218 Calories; 11 g Fat; 1 g Sat; 6 g Mono; 0 mg Cholesterol; 20 g Carbohydrates; 12 g Protein; 5 g Fiber; 672 mg Sodium; 364 mg Potassium
Tips & Notes
* Ingredient note: Chinkiang is a dark, slightly sweet vinegar. It is available in many Asian specialty markets. If unavailable, balsamic vinegar is an acceptable substitute.
4 servings, 1 1/2 cups each
Tuesday, December 28, 2010
Black Bean Croquettes with Fresh Salsa
Ingredients
* 2 15-ounce cans black beans, rinsed
* 1 teaspoon ground cumin
* 1 cup frozen corn kernels, thawed
* 1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
* 2 cups finely chopped tomatoes
* 2 scallions, sliced
* 1/4 cup chopped fresh cilantro
* 1 teaspoon chili powder, hot if desired, divided
* 1/4 teaspoon salt
* 1 tablespoon extra-virgin olive oil
* 1 avocado, diced
Preparation
1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.
4 servings, 2 croquettes & 1/2 cup salsa each
Nutrition
Per serving: 405 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium.
Nutrition Bonus: Folate (81% daily value), Vitamin C (35% dv), Iron & Vitamin A (25% dv), Potassium (18% dv).
* 2 15-ounce cans black beans, rinsed
* 1 teaspoon ground cumin
* 1 cup frozen corn kernels, thawed
* 1/4 cup plus 1/3 cup plain dry breadcrumbs, divided
* 2 cups finely chopped tomatoes
* 2 scallions, sliced
* 1/4 cup chopped fresh cilantro
* 1 teaspoon chili powder, hot if desired, divided
* 1/4 teaspoon salt
* 1 tablespoon extra-virgin olive oil
* 1 avocado, diced
Preparation
1. Preheat oven to 425°F. Coat a baking sheet with cooking spray.
2. Mash black beans and cumin with a fork in a large bowl until no whole beans remain. Stir in corn and 1/4 cup breadcrumbs. Combine tomatoes, scallions, cilantro, 1/2 teaspoon chili powder and salt in a medium bowl. Stir 1 cup of the tomato mixture into the black bean mixture.
3. Mix the remaining 1/3 cup breadcrumbs, oil and the remaining 1/2 teaspoon chili powder in a small bowl until the breadcrumbs are coated with oil. Divide the bean mixture into 8 scant 1/2-cup balls. Lightly press each bean ball into the breadcrumb mixture, turning to coat. Place on the prepared baking sheet.
4. Bake the croquettes until heated through and the breadcrumbs are golden brown, about 20 minutes. Stir avocado into the remaining tomato mixture. Serve the salsa with the croquettes.
4 servings, 2 croquettes & 1/2 cup salsa each
Nutrition
Per serving: 405 calories; 12 g fat (2 g sat, 8 g mono); 0 mg cholesterol; 61 g carbohydrates; 0 g added sugars; 16 g protein; 16 g fiber; 438 mg sodium; 621 mg potassium.
Nutrition Bonus: Folate (81% daily value), Vitamin C (35% dv), Iron & Vitamin A (25% dv), Potassium (18% dv).
Ways to cut sodium
1. Don’t add it if you can’t taste it. As a rule, I don’t add salt to boiling water for pasta or potatoes. I prefer to add salt to a dish when its impact will be strongest—usually at the end of cooking. A little salt goes a longer way if it’s sprinkled on a food just before serving; you’ll taste it in every bite.
2. Use sea salt. Even if you’re watching your sodium intake, you can enjoy sea salts. While gram for gram sea salts contain as much sodium as table salt, their larger crystals and unique flavors, derived from various sources, may result in your using less salt overall.
3. Use fresh ingredients whenever you can. You’ll save umpteen milligrams of sodium by making your own sauces and soups, and simmering dried beans until soft (rather than opening a can). Yes, it’s a time commitment, but if you’re serious about salt reduction it’s time well spent. Make these staples more convenient by cooking them in big batches, and freezing in single-serving portions for later use.
4. Use convenience foods wisely. Opt for frozen (unsauced) vegetables rather than canned—and when you can’t, seek out low- or reduced-sodium varieties. Rinse the foods in a colander before using to get rid of some of the salt. Cut back or eliminate additional salt in a recipe that calls for canned goods.
5. Look for low-sodium products. A can of soup or broth, or any food really, with a “reduced sodium” label may actually have as much sodium as a “regular” version of another brand. The term “reduced sodium”—also called “lower sodium”—is regulated by the FDA and means only that the product contains at least 25 percent less than its original version. If you’re really watching your intake, look for “low sodium” on the label: that product can’t have more than 140 milligrams of sodium per 100 grams (about 336 milligrams per cup).
2. Use sea salt. Even if you’re watching your sodium intake, you can enjoy sea salts. While gram for gram sea salts contain as much sodium as table salt, their larger crystals and unique flavors, derived from various sources, may result in your using less salt overall.
3. Use fresh ingredients whenever you can. You’ll save umpteen milligrams of sodium by making your own sauces and soups, and simmering dried beans until soft (rather than opening a can). Yes, it’s a time commitment, but if you’re serious about salt reduction it’s time well spent. Make these staples more convenient by cooking them in big batches, and freezing in single-serving portions for later use.
4. Use convenience foods wisely. Opt for frozen (unsauced) vegetables rather than canned—and when you can’t, seek out low- or reduced-sodium varieties. Rinse the foods in a colander before using to get rid of some of the salt. Cut back or eliminate additional salt in a recipe that calls for canned goods.
5. Look for low-sodium products. A can of soup or broth, or any food really, with a “reduced sodium” label may actually have as much sodium as a “regular” version of another brand. The term “reduced sodium”—also called “lower sodium”—is regulated by the FDA and means only that the product contains at least 25 percent less than its original version. If you’re really watching your intake, look for “low sodium” on the label: that product can’t have more than 140 milligrams of sodium per 100 grams (about 336 milligrams per cup).
Monday, December 27, 2010
Bean Bolognese
Ingredients
* 1 14-ounce can salad beans, or other beans, rinsed, divided
* 2 tablespoons extra-virgin olive oil
* 1 small onion, chopped
* 1/2 cup chopped carrot
* 1/4 cup chopped celery
* 1/2 teaspoon salt
* 4 cloves garlic, chopped
* 1 bay leaf
* 1/2 cup white wine
* 1 14-ounce can diced tomatoes
* 1/4 cup chopped fresh parsley, divided
* 8 ounces whole-wheat vegan pasta
Preparation
1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
2. Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
4. Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with the remaining parsley.
Tips & Notes
* Shopping tip: A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe. Look for it in the natural-foods section of larger supermarkets or natural-foods stores. If you can't find it, substitute a can of your favorite beans.
* 1 14-ounce can salad beans, or other beans, rinsed, divided
* 2 tablespoons extra-virgin olive oil
* 1 small onion, chopped
* 1/2 cup chopped carrot
* 1/4 cup chopped celery
* 1/2 teaspoon salt
* 4 cloves garlic, chopped
* 1 bay leaf
* 1/2 cup white wine
* 1 14-ounce can diced tomatoes
* 1/4 cup chopped fresh parsley, divided
* 8 ounces whole-wheat vegan pasta
Preparation
1. Put a large pot of water on to boil. Mash 1/2 cup beans in a small bowl with a fork.
2. Heat oil in a medium saucepan over medium heat. Add onion, carrot, celery and salt; cover and cook, stirring occasionally, until softened, about 10 minutes. Add garlic and bay leaf; cook, stirring, until fragrant, about 15 seconds. Add wine; increase heat to high and boil until most of the liquid evaporates, 3 to 4 minutes. Add tomatoes and their juices, 2 tablespoons parsley and the mashed beans. Bring to a lively simmer and cook, stirring occasionally, until thickened, about 6 minutes. Add the remaining whole beans; cook, stirring occasionally, until heated through, 1 to 2 minutes more.
3. Meanwhile, cook pasta in the boiling water until just tender, about 9 minutes or according to package directions. Drain.
4. Divide the pasta among 4 bowls. Discard the bay leaf and top the pasta with the sauce; sprinkle with the remaining parsley.
Tips & Notes
* Shopping tip: A can of salad beans, a mixture of chickpeas, kidney and pinto beans, adds depth and variety to this recipe. Look for it in the natural-foods section of larger supermarkets or natural-foods stores. If you can't find it, substitute a can of your favorite beans.
7 Foods That Do the Weight-Loss Work for You
Apples
A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium.
Green beans
One cup boasts 4 grams of fiber, plus a healthy dose (30% daily value) of skin-helping vitamin C.
Sweet potatoes
A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories. It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin.
Raspberries
Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.
Strawberries
One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.
Chickpeas
Just ¾ cup of chickpeas has a whopping 8 grams of fiber! You also get a good amount of vitamin B6 and folate, both of which play a role in forming healthy new cells.
Pumpkin
A cup of cooked pumpkin contains 3 grams of fiber. You also get vitamin A (245% daily value), vitamins C, E and potassium.
A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium.
Green beans
One cup boasts 4 grams of fiber, plus a healthy dose (30% daily value) of skin-helping vitamin C.
Sweet potatoes
A medium-size baked sweet potato (2 inches wide, 5 inches long…a little larger than your computer mouse), skin included, offers 5 grams of fiber—for just 103 calories. It’s also a nutrition powerhouse: providing 438% daily value of eye-healthy vitamin A (eat these foods to help you see more clearly), 37% daily value of vitamin C, plus some potassium, vitamin E, iron, magnesium and phytochemicals like beta carotene, lutein and zeaxanthin.
Raspberries
Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.
Strawberries
One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.
Chickpeas
Just ¾ cup of chickpeas has a whopping 8 grams of fiber! You also get a good amount of vitamin B6 and folate, both of which play a role in forming healthy new cells.
Pumpkin
A cup of cooked pumpkin contains 3 grams of fiber. You also get vitamin A (245% daily value), vitamins C, E and potassium.
Sunday, December 26, 2010
Peanut Butter Cookies
Ingredients:
1/2 cup of margarine
3/4 cup of peanut butter
1/2 cup white sugar
1/2 cup brown sugar
1/2 tsp baking soda
1/2 tsp baking powder
1 egg replacer (I use 1/2 banana)
1 tsp vanilla extract
1 1/4 cup white flour
Mix it up, add water if it's too dry. Pre-heat oven to 375f. Place on cookie sheet, and bake for about 10-12 minutes.
Ingredients:
1/2 cup of margarine
3/4 cup of peanut butter
1/2 cup white sugar
1/2 cup brown sugar
1/2 tsp baking soda
1/2 tsp baking powder
1 egg replacer (I use 1/2 banana)
1 tsp vanilla extract
1 1/4 cup white flour
Mix it up, add water if it's too dry. Pre-heat oven to 375f. Place on cookie sheet, and bake for about 10-12 minutes.
My Christmas Day
Well, I had a wonderful Christmas day. Watching my girls was too much fun and the food was wonderful. I was nervous over trying Tofurkey for the first time on Christmas day, but it was WONDERFUL. I LOVED the veggies with it. I will be having leftovers again today (probably for all my meals. LOL). I ate too much Tofurkey and vegan peanut butter cookies and vegan banana muffins, but that's what happens at Christmas, isn't it? Oh well, it was wonderful and so worth it!
Saturday, December 25, 2010
Simple Vegan Banana Bread
Serves: 10, 1 loaf
Ingredients:
* 5 ripe bananas
* 1 cup sugar
* 1 teaspoon vanilla
* 2 cups whole wheat flour
* 1 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/2 teaspoon salt
* 1 teaspoon cinnamon
* 1/4 cup water
Directions:
1. Pre-heat the oven to 350 degrees. grease a 8x4" loaf pan.
2. Mash the bananas with a fork in a large bowl.
3. Add the sugar, vanilla, and water and mix well.
4. In a medium bowl mix the flour, baking powder and salt together.
5. Pour the flour mixture into the bananas. mix well (if you want to add choco chips, walnuts, or carob chips, nows the time to do so).
6. Pour batter into the prepared loaf pan.
7. Bake for 55-65 minutes or until toothpick inserted into the bread comes out clean. let cool completly before slicing, if you can wait that long lol.
Ingredients:
* 5 ripe bananas
* 1 cup sugar
* 1 teaspoon vanilla
* 2 cups whole wheat flour
* 1 teaspoon baking powder
* 1/2 teaspoon baking soda
* 1/2 teaspoon salt
* 1 teaspoon cinnamon
* 1/4 cup water
Directions:
1. Pre-heat the oven to 350 degrees. grease a 8x4" loaf pan.
2. Mash the bananas with a fork in a large bowl.
3. Add the sugar, vanilla, and water and mix well.
4. In a medium bowl mix the flour, baking powder and salt together.
5. Pour the flour mixture into the bananas. mix well (if you want to add choco chips, walnuts, or carob chips, nows the time to do so).
6. Pour batter into the prepared loaf pan.
7. Bake for 55-65 minutes or until toothpick inserted into the bread comes out clean. let cool completly before slicing, if you can wait that long lol.
Friday, December 24, 2010
Leftover Rice Pudding
(Serves 4)
2 Cups Cooked White or Brown Rice
1 Cup Rice Milk (you can also use cow’s, almond or soy milk)
1 Tsp Vanilla Extract
1/2 Tsp Cinnamon
3 Tbsp Agave Nectar or other preferred sweetener
1. Place all the ingredients in a sauce pan and cook over medium heat for 8-10 minutes or until it starts to thicken up.
2. Place in bowls and cool.
3. Refrigerate or serve at room temperature.
2 Cups Cooked White or Brown Rice
1 Cup Rice Milk (you can also use cow’s, almond or soy milk)
1 Tsp Vanilla Extract
1/2 Tsp Cinnamon
3 Tbsp Agave Nectar or other preferred sweetener
1. Place all the ingredients in a sauce pan and cook over medium heat for 8-10 minutes or until it starts to thicken up.
2. Place in bowls and cool.
3. Refrigerate or serve at room temperature.
weekly weigh-in
Last week, I forgot to post my loss. I was down 0.4 lbs. Not a lot but that's okay, I made up for it this week. This week I lost 3 lbs!!! woohoo!!! I am closing in on 40 lbs lost now, only 1.2 lbs to go!
Thursday, December 23, 2010
Veggie Chow Mein
Ingredients
* 6 ounces rice noodles
* 4 teaspoons olive oil
* 1 medium finely chopped onion
* 2 finely chopped garlic cloves
* 1 cup grated carrot
* 2 teaspoons veggie bouillon
* 1/8 teapsoon red pepper flakes
* 1 cup broccoli - cut into small pieces
* 1 cup chopped celery
* 1 cup finely chopped red bell pepper
* 4 teaspoons soy sauce
Instructions
1. Prepare noodles according to package directions. Drain and set aside.
2. Saute onion and garlic with oil in frying pan for 1 minute over medium/high heat.
3. Add carrot, chicken bouillon, and red pepper flakes. Stir.
4. Add broccoli, celery, and bell pepper and continue to stir.
5. Reduce heat to low and add noodles and soy sauce. Mix well over low heat for 3 to 5 minutes.
Nutrition Information:
Calories: 80
Protein: 2g
Carbs: 12 g
Fat: 4 g
Saturated Fat: 1 g
Sodium: 270 mg
Fiber: 92 g
* 6 ounces rice noodles
* 4 teaspoons olive oil
* 1 medium finely chopped onion
* 2 finely chopped garlic cloves
* 1 cup grated carrot
* 2 teaspoons veggie bouillon
* 1/8 teapsoon red pepper flakes
* 1 cup broccoli - cut into small pieces
* 1 cup chopped celery
* 1 cup finely chopped red bell pepper
* 4 teaspoons soy sauce
Instructions
1. Prepare noodles according to package directions. Drain and set aside.
2. Saute onion and garlic with oil in frying pan for 1 minute over medium/high heat.
3. Add carrot, chicken bouillon, and red pepper flakes. Stir.
4. Add broccoli, celery, and bell pepper and continue to stir.
5. Reduce heat to low and add noodles and soy sauce. Mix well over low heat for 3 to 5 minutes.
Nutrition Information:
Calories: 80
Protein: 2g
Carbs: 12 g
Fat: 4 g
Saturated Fat: 1 g
Sodium: 270 mg
Fiber: 92 g
Wednesday, December 22, 2010
Baked Corn Casserole
1 cup flour
3/4 cup cornmeal
1/2 cup sugar
3 tsp. Baking Powder
2 Tbsp. cornstarch
1 cup almond milk
1 8-oz. tub Tofutti Better Than Sour Cream
2 Tbsp. oil
1 15-oz. can corn, or 1 1/2 cups fresh or frozen corn
3 14-oz. cans cream-style corn
Preheat oven to 375 degrees. In a large mixing bowl, combine dry ingredients. Add almond milk, Tofutti Better Than Sour Cream, and oil. Mix well for 1 to 2 minutes. Add corn and mix another minute. Spray a 3-quart baking dish with a nonstick cooking spray. Pour mixture into dish. Cover the top with aluminum foil and bake for 30minutes. Top should be golden in color. Serve hot.
3/4 cup cornmeal
1/2 cup sugar
3 tsp. Baking Powder
2 Tbsp. cornstarch
1 cup almond milk
1 8-oz. tub Tofutti Better Than Sour Cream
2 Tbsp. oil
1 15-oz. can corn, or 1 1/2 cups fresh or frozen corn
3 14-oz. cans cream-style corn
Preheat oven to 375 degrees. In a large mixing bowl, combine dry ingredients. Add almond milk, Tofutti Better Than Sour Cream, and oil. Mix well for 1 to 2 minutes. Add corn and mix another minute. Spray a 3-quart baking dish with a nonstick cooking spray. Pour mixture into dish. Cover the top with aluminum foil and bake for 30minutes. Top should be golden in color. Serve hot.
Vegan Sour Cream
- 1 cup crumbled firm silken tofu
- 3 tbsp. rice milk or soy milk creamer
- 2 to 3 tsp. lemon juice
- Dash of salt
- Food processor or blender
- Combine 1 cup crumbled tofu, 3 tbsp. rice milk or soy milk creamer, 2 or 3 tsp. lemon juice and dash of salt.
- Blend until pureed.
- Taste and add more lemon juice or salt if needed.
- Serve a dollop with tortilla dishes, tamales or Mexican casseroles.
Tuesday, December 21, 2010
Vegetable Medley
Use this dish as a base for the recipes such as the one that follows, eat it with pasta, or spread it over a bread or vegan pizza crust and toast in the oven.
Yield: Makes about 12 cups
Black Bean Soup: Bring 2 (15-ounce) cans black beans, drained; 3 cups Day-by-Day Vegetable Medley, thawed; and 2 cups veggie broth to a boil. Stir in 1/4 cup lime juice, 1 tablespoon chopped fresh cilantro, 1 teaspoon ground cumin, and 1/2 teaspoon chili powder. Reduce heat, cover, and simmer 45 minutes. Serve with chopped fresh cilantro and chopped onion. Salt to taste.
Yield: Makes about 12 cups
- 3 medium onions, chopped (about 4 1/2 cups)
- 2 red bell peppers, chopped (about 3 cups)
- 2 green bell peppers, chopped (about 3 cups)
- olive oil
- 1 large eggplant, unpeeled and chopped (about 8 cups)
- 1 pound fresh mushrooms, sliced (about 6 cups)
- 4 (10-ounce) cans cans mild diced tomatoes and green chiles
- 1/4 cup Greek seasoning
- Sauté onions and bell peppers in hot olive oil in a Dutch oven over medium-high heat 5 minutes. Place onion mixture in large bowl, and set aside.
- Sauté eggplant in hot olive oil in Dutch oven over medium heat 5 minutes. Add eggplant to onion mixture in bowl.
- Sauté mushrooms in remaining 2 tablespoons hot oil in Dutch oven over medium heat 5 minutes.
- Add canned diced tomatoes and green chiles, Greek seasoning, and vegetable mixture to Dutch oven, and cook 5 minutes or until thoroughly heated.
- Spoon 3 cups mixture into each of four freezer bags; seal and freeze up to one month.
Black Bean Soup: Bring 2 (15-ounce) cans black beans, drained; 3 cups Day-by-Day Vegetable Medley, thawed; and 2 cups veggie broth to a boil. Stir in 1/4 cup lime juice, 1 tablespoon chopped fresh cilantro, 1 teaspoon ground cumin, and 1/2 teaspoon chili powder. Reduce heat, cover, and simmer 45 minutes. Serve with chopped fresh cilantro and chopped onion. Salt to taste.
Monday, December 20, 2010
Vegan Pancakes
Ingredients:
- 1 cup whole wheat pastry flour
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 3/4 cup rice milk (or soy milk or almond milk
- 1/4 cup applesauce
- Combine dry ingredients well in a bowl.
- In another container, combine the applesauce and rice milk.
- Pour the liquids into the dry ingredients and combine till all the flour is very moist but still a little lumpy.
- Heat up a pan and get it good and hot.
- Have a plate ready to catch completed pancakes.
- Take a 1/4 cup measure and scoop up some batter and pour into the pan. You should hear it sizzle.
- Wait until the pancake becomes bubbly and the bubbles look like they might want to stay, then turn the pancake over.
- Cook the other side for 30-45 seconds.
- Put the completed pancake onto the plate and repeat the great batter pouring process until you run out of batter.
Sunday, December 19, 2010
"Mediterranean" Tofu Scramble
Ingredients:
- 1 onion, diced
- 1/2 zucchini, diced
- 1 roasted red pepper, diced
- 1/2 cup olives, chopped
- 1/8 cup nutritional yeast (optional)
- 1 fresh tomatoes, diced
- some sun-dried tomatoes that have been reconstituted
- Half block of tofu
- 2-3 cloves of garlic, diced
- Olive oil
- Balsamic Vinegar
- Sea salt
Add some olive oil to a skillet and cook the onion (add sea salt here) on med-high heat for about 3 minutes.
Add the garlic and zucchini and cook until the onions and garlic become browned.
Add the remaining veggies and cook for about 1 minute, make sure nothing is sticking to the bottom of the pan.
Add about 2 Tbsp. balsamic vinegar to the pan and mix well.
Crumble the half block of tofu into the pan.
Continue cooking until everything is heated through.
Sprinkle on Nutritional Yeast (if using, in the end I decided that this was so flavorful, I didn't need it) and blend. (this would be great with nice fresh mushrooms too)
- 1 onion, diced
- 1/2 zucchini, diced
- 1 roasted red pepper, diced
- 1/2 cup olives, chopped
- 1/8 cup nutritional yeast (optional)
- 1 fresh tomatoes, diced
- some sun-dried tomatoes that have been reconstituted
- Half block of tofu
- 2-3 cloves of garlic, diced
- Olive oil
- Balsamic Vinegar
- Sea salt
Add some olive oil to a skillet and cook the onion (add sea salt here) on med-high heat for about 3 minutes.
Add the garlic and zucchini and cook until the onions and garlic become browned.
Add the remaining veggies and cook for about 1 minute, make sure nothing is sticking to the bottom of the pan.
Add about 2 Tbsp. balsamic vinegar to the pan and mix well.
Crumble the half block of tofu into the pan.
Continue cooking until everything is heated through.
Sprinkle on Nutritional Yeast (if using, in the end I decided that this was so flavorful, I didn't need it) and blend. (this would be great with nice fresh mushrooms too)
Saturday, December 18, 2010
Cabbage with Cheeze Sauce Supper
I so enjoyed my cabbage and noodle recipe the other day, I thought I would come up with a variation for my supper tonight. Here is what I came up with:
- 6 cups chopped cabbage
- little olive oil
- 1/2 tsp - 3/4 tsp garlic powder
- salt
- pepper
- zucchini
- corn
- Put a little olive oil in a large cooking pot and toss the cabbage in to coat.
- Salt and pepper to your heart's desire!
- Turn the stove on to medium and cover, but check often so it doesn't burn.
- When the cabbage is tender, add diced zucchini and corn.
- When it is done, the cabbage should be tender with a few browned bits after.
- Toss cheeze sauce and enjoy!
- 1/2 cup nutritional yeast flakes
- 1/4 cup unbleached flour (I intend to try this with half this amount of flour next time)
- 1 tbsp Hungarian paprika
- 1/4 tsp. mustard
- 1 1/2 cup plain nondairy milk
- 1/2 cup water
Friday, December 17, 2010
Brown Sugar-Cinnamon Popcorn
Ingredients
* 6 cups air-popped popcorn or plain, unsalted microwave popcorn
* 1/4 cup vegan margarine, melted
* 1/4 cup vegan brown sugar
* 3/4 tsp. ground cinnamon
Directions
Toss popcorn with melted margarine. Sprinkle with brown sugar and cinnamon, and toss to coat.
Serves 12
Nutritional Information
Per 1/2-cup serving: Calories: 67, Protein: <1g, Total fat: 4g, Saturated fat: 2g, Carbs: 8g, Cholesterol: mg, Sodium: 42mg, Fiber: <1g, Sugars: 5g
* 6 cups air-popped popcorn or plain, unsalted microwave popcorn
* 1/4 cup vegan margarine, melted
* 1/4 cup vegan brown sugar
* 3/4 tsp. ground cinnamon
Directions
Toss popcorn with melted margarine. Sprinkle with brown sugar and cinnamon, and toss to coat.
Serves 12
Nutritional Information
Per 1/2-cup serving: Calories: 67, Protein: <1g, Total fat: 4g, Saturated fat: 2g, Carbs: 8g, Cholesterol: mg, Sodium: 42mg, Fiber: <1g, Sugars: 5g
HOLIDAY BAKED BEANS
1 (28-ounce) can vegan baked beans
1 (16 ounce) can sliced sweet potatoes, drained
1/3 cup dried cranberries ("craisins")
2 teaspoons grated orange rind (slice up the orange and eat it on the side)
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Combine all ingredients; spoon into a lightly greased/sprayed casserole. Bake at 350 for 30 to 35 min. or until bubbly. If you don't have an oven, just nuke in the microwave or heat in a saucepan over hotplate until hot.
1 (16 ounce) can sliced sweet potatoes, drained
1/3 cup dried cranberries ("craisins")
2 teaspoons grated orange rind (slice up the orange and eat it on the side)
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
Combine all ingredients; spoon into a lightly greased/sprayed casserole. Bake at 350 for 30 to 35 min. or until bubbly. If you don't have an oven, just nuke in the microwave or heat in a saucepan over hotplate until hot.
Thursday, December 16, 2010
Butternut Squash Soup
- 1 large onion
- 3-4 cloves garlic
- 2 stalks celery
- 1 large Butternut Squash (peeled, cut and cubed)
- 1 tsp thyme
- 2 granny smith apples (peeled and sliced)
- 4 cups veg broth
- grated nutmeg,
- salt and pepper to taste
- Sauteed the onion till translucent with little water, added celery, then garlic and Butternut Squash.
- Added veg broth. Put in apples. Thyme. Brought to boil then simmered about 20 mins till Butternut Squash is tender.
- Added seasonings and then pureed the heck out of it.
- If you wanna be daring splash in some apple cider vinegar at the end.
Thick. beautiful color. and ooooh so good!!
Tuesday, December 14, 2010
Yay! and Easy, Delicious Vegan No-Bake Cookies
I am so excited. I found Tofurky at our local grocery store!! I have been checking and checking and it is never there. I was doing research and deciding on something yummy to make for my Christmas dinner when I am making a traditional one for everyone else. And then . . . I found my Tofurky!
On that note, also have some yummy vegan cookie recipes that I am going to try. Just because I am vegan doesn't mean I can't eat yummy food! I am completely looking forward to having THIS for supper tonight.
On that note, also have some yummy vegan cookie recipes that I am going to try. Just because I am vegan doesn't mean I can't eat yummy food! I am completely looking forward to having THIS for supper tonight.
Easy, Delicious Vegan No-Bake Cookies
Ingredients:
1 3/4 cups raw sugar or other vegan sweetener
1/2 cup nondairy milk
1/2 cup vegan margarine
1/4 cup unsweetened cocoa
1/2 cup peanut butter
3 cups oats
1 teaspoon vanilla extract
Directions:
1. In a medium saucepan, combine sugar, nondairy milk, vegan butter, and cocoa. Bring to a boil and cook for 1 1/2 minutes.
2. Remove from heat, and stir in peanut butter, oats, and vanilla.
3. Drop by teaspoonfuls onto wax paper. Let cool in fridge (freezer if you are in a hurry) until hardened.
Makes: 20 cookies, Preparation time: 10 minutes, Cooking time: 5 minutes
Monday, December 13, 2010
Mac and Cheese
Ingredients
* 2 1/2 cups plain soymilk or almond milk
* 2 1/2 Tbs. white flour
* 1 1/2 Tbs. large flake nutritional yeast
* 1 1/2 tsp. soy sauce
* 1 Tbs. granulated garlic
* 1 Tbs. granulated onion
* 2 Tbs. vegan margarine, melted
* 1 tsp. yellow mustard
* 1 8-oz. pkg. corkscrew pasta
Directions
1. Whisk together soymilk, flour, yeast, soy sauce, granulated garlic, and granulated onion in saucepan. Simmer 4 minutes, or until thickened, whisking constantly. Whisk in margarine and mustard, and simmer 10 minutes more.
2. Cook pasta according to package directions. Drain, and toss with sauce.
Nutritional Information
Serves 4
Per SERVING: Calories: 364, Protein: 15g, Total fat: 9g, Saturated fat: 1.5g, Carbs: 56g, Cholesterol: mg, Sodium: 534mg, Fiber: 3g, Sugars: 6g
* 2 1/2 cups plain soymilk or almond milk
* 2 1/2 Tbs. white flour
* 1 1/2 Tbs. large flake nutritional yeast
* 1 1/2 tsp. soy sauce
* 1 Tbs. granulated garlic
* 1 Tbs. granulated onion
* 2 Tbs. vegan margarine, melted
* 1 tsp. yellow mustard
* 1 8-oz. pkg. corkscrew pasta
Directions
1. Whisk together soymilk, flour, yeast, soy sauce, granulated garlic, and granulated onion in saucepan. Simmer 4 minutes, or until thickened, whisking constantly. Whisk in margarine and mustard, and simmer 10 minutes more.
2. Cook pasta according to package directions. Drain, and toss with sauce.
Nutritional Information
Serves 4
Per SERVING: Calories: 364, Protein: 15g, Total fat: 9g, Saturated fat: 1.5g, Carbs: 56g, Cholesterol: mg, Sodium: 534mg, Fiber: 3g, Sugars: 6g
Sunday, December 12, 2010
TOMATO SAUCE
Ingredients
6 cups canned crushed tomato
1 finely diced yellow onion
1 finely chopped zucchini
1 finely chopped green pepper
some red chili pepper to taste
1 whole garlic bulb
1 cup wine
extra virgin olive oil
thyme
parsley
oregano
1 bay leaves
salt
pepper
Method
Preheat oven to 350 degrees.
Remove top of whole garlic bulb exposing the cloves.
Place the bulb on a small sheet of foil and drizzle a liberal amount of olive oil on the bulb, season with salt and pepper.
Seal bulb with the foil and roast in oven for 30 to 45 minutes until tender.
Over medium heat, add extra virgin olive oil to a large saucepan.
Combine vegetables in pan, sauté until tender and caramelized 10-15 minutes.
Deglaze pan with wine, mix ingredients well and continue to sauté until dry.
Combine canned tomatoes with thyme, oregano, parsley and bay leaves and add to pot.
Squeeze the cloves of garlic from the bulb, work with a fork into a paste and incorporate into the sauce.
Add salt and pepper to taste.
Simmer over low heat for up to 2 hours, remove bay leaves.
If you prefer a smooth sauce, simply puree the finished sauce using an immersion blender.
6 cups canned crushed tomato
1 finely diced yellow onion
1 finely chopped zucchini
1 finely chopped green pepper
some red chili pepper to taste
1 whole garlic bulb
1 cup wine
extra virgin olive oil
thyme
parsley
oregano
1 bay leaves
salt
pepper
Method
Preheat oven to 350 degrees.
Remove top of whole garlic bulb exposing the cloves.
Place the bulb on a small sheet of foil and drizzle a liberal amount of olive oil on the bulb, season with salt and pepper.
Seal bulb with the foil and roast in oven for 30 to 45 minutes until tender.
Over medium heat, add extra virgin olive oil to a large saucepan.
Combine vegetables in pan, sauté until tender and caramelized 10-15 minutes.
Deglaze pan with wine, mix ingredients well and continue to sauté until dry.
Combine canned tomatoes with thyme, oregano, parsley and bay leaves and add to pot.
Squeeze the cloves of garlic from the bulb, work with a fork into a paste and incorporate into the sauce.
Add salt and pepper to taste.
Simmer over low heat for up to 2 hours, remove bay leaves.
If you prefer a smooth sauce, simply puree the finished sauce using an immersion blender.
Southwestern Tofu Scramble
Ingredients
* 1 medium red bell pepper, diced (about 1 cup)
* 1 small carrot, diced (about 1/2 cup)
* 4 green onions, chopped (about 1/2 cup)
* 1 clove garlic, minced (about 1 tsp.)
* 1/2 tsp. ground cumin
* 1/4 tsp. ground turmeric
* 1 14-oz. pkg. medium tofu, drained and crumbled
* 1/2 tsp. hot sauce
* 2 Tbs. chopped cilantro
* salsa, for garnish
Directions
1. Heat large nonstick skillet over medium heat and coat with cooking spray. Add bell pepper and carrot, and cook 7 minutes, or until just tender. Stir in green onions, garlic, cumin and turmeric, and cook 1 minute more. Add tofu and hot sauce, and cook 5 minutes, or until heated through and all liquid has cooked off. Stir in cilantro, and serve with salsa.
Nutritional Information
Serves 6
Per SERVING: Calories: 113, Protein: 11g, Total fat: 6g, Saturated fat: 1g, Carbs: 6g, Cholesterol: mg, Sodium: 32mg, Fiber: 3g, Sugars: 2g
* 1 medium red bell pepper, diced (about 1 cup)
* 1 small carrot, diced (about 1/2 cup)
* 4 green onions, chopped (about 1/2 cup)
* 1 clove garlic, minced (about 1 tsp.)
* 1/2 tsp. ground cumin
* 1/4 tsp. ground turmeric
* 1 14-oz. pkg. medium tofu, drained and crumbled
* 1/2 tsp. hot sauce
* 2 Tbs. chopped cilantro
* salsa, for garnish
Directions
1. Heat large nonstick skillet over medium heat and coat with cooking spray. Add bell pepper and carrot, and cook 7 minutes, or until just tender. Stir in green onions, garlic, cumin and turmeric, and cook 1 minute more. Add tofu and hot sauce, and cook 5 minutes, or until heated through and all liquid has cooked off. Stir in cilantro, and serve with salsa.
Nutritional Information
Serves 6
Per SERVING: Calories: 113, Protein: 11g, Total fat: 6g, Saturated fat: 1g, Carbs: 6g, Cholesterol: mg, Sodium: 32mg, Fiber: 3g, Sugars: 2g
Saturday, December 11, 2010
Fried Cabbage and Noodles with cheeze sauce (for a treat day)
- 3 cups shredded cabbage
- 3 Tbs. butter of choice
- 1.5 cups noodles of choice, cooked al dente
- 1/2 tsp - 3/4 tsp garlic powder
- salt
- pepper
- Melt the butter in a large cooking pot and toss the cabbage in to coat.
- Salt and pepper to your heart's desire!
- Turn the stove on to medium and cover, but check often so it doesn't burn.
- The cabbage should be tender with a few browned bits after about 15 minutes.
- Toss in the cooked noodles and cheeze sauce and enjoy!
TO MAKE THE CHEEZE SAUCE:
- 1/2 cup nutritional yeast flakes
- 1/2 cup unbleached flour (I intend to try this with half this amount of flour next time)
- 1/2 tsp - 3/4 tsp Hungarian paprika
- 1/4 tsp. mustard
- 1 1/2 cup plain nondairy milk*
- 1/2 cup water
- 2 Tb, margarine
Fresh Corn Chowder
Ingredients
* 2 1/2 cups almond milk
* 2 1/2 cups raw corn kernels, from about 5 ears or thawed frozen
* 1 small avocado, peeled and diced (about 1 cup)
* 1/2 tsp. salt
* cracked black pepper to taste
Directions
1. Pureé almond milk, 2 cups corn kernels, 3/4 cup avocado and salt in blender until smooth. Ladle into bowls, garnish with remaining corn and avocado, and sprinkle with cracked black pepper.
Nutritional Information
Serves 4
Per SERVING: Calories: 352, Protein: 9g, Total fat: 16g, Saturated fat: 2g, Carbs: 52g, Cholesterol: mg, Sodium: 807mg, Fiber: 11g, Sugars: 15g
* 2 1/2 cups almond milk
* 2 1/2 cups raw corn kernels, from about 5 ears or thawed frozen
* 1 small avocado, peeled and diced (about 1 cup)
* 1/2 tsp. salt
* cracked black pepper to taste
Directions
1. Pureé almond milk, 2 cups corn kernels, 3/4 cup avocado and salt in blender until smooth. Ladle into bowls, garnish with remaining corn and avocado, and sprinkle with cracked black pepper.
Nutritional Information
Serves 4
Per SERVING: Calories: 352, Protein: 9g, Total fat: 16g, Saturated fat: 2g, Carbs: 52g, Cholesterol: mg, Sodium: 807mg, Fiber: 11g, Sugars: 15g
Friday, December 10, 2010
Vegan Egg Nog
Vegan Egg Nog
Ingredient List
* 2 10.5-oz. pkgs. soft, silken tofu
* 16 oz. vanilla soymilk or rice milk
* 1 Tbs. plus 1 tsp. vanilla extract
* 1/4 cup sugar
* 2 Tbs. brown sugar
* 1/4 tsp. ground turmeric
* Nutmeg
Directions
1. In blender or food processor, combine all ingredients except nutmeg; blend thoroughly, stopping occasionally to scrape down sides of bowl. Serve well-chilled and dusted with nutmeg.
Nutritional Information
Serves 8
Per 5-OZ. SERVING: Calories: 235, Protein: 8g, Total fat: 5g, Saturated fat: g, Carbs: 26g, Cholesterol: mg, Sodium: 55mg, Fiber: g, Sugars: g
Ingredient List
* 2 10.5-oz. pkgs. soft, silken tofu
* 16 oz. vanilla soymilk or rice milk
* 1 Tbs. plus 1 tsp. vanilla extract
* 1/4 cup sugar
* 2 Tbs. brown sugar
* 1/4 tsp. ground turmeric
* Nutmeg
Directions
1. In blender or food processor, combine all ingredients except nutmeg; blend thoroughly, stopping occasionally to scrape down sides of bowl. Serve well-chilled and dusted with nutmeg.
Nutritional Information
Serves 8
Per 5-OZ. SERVING: Calories: 235, Protein: 8g, Total fat: 5g, Saturated fat: g, Carbs: 26g, Cholesterol: mg, Sodium: 55mg, Fiber: g, Sugars: g
Thursday, December 9, 2010
Raspberry Almond Oatmeal
Raspberry Almond Oatmeal
Makes enough for 2.
Ingredients
* 1 cup rolled oats
* 1/4 cup ground flax seeds
* 1/4 cup flaked coconut
* 1/4 cup chopped Almonds
* 1/2 cup raspberries
* 1 Tbsp maple syrup
Directions
1. Mix together the oats, flax, coconut, berries and Almonds in a bowl.
2. Pour enough water to cover, and leave them to soak 1 hour, or overnight.
3. In the morning, stir in the maple syrup.
Makes enough for 2.
Ingredients
* 1 cup rolled oats
* 1/4 cup ground flax seeds
* 1/4 cup flaked coconut
* 1/4 cup chopped Almonds
* 1/2 cup raspberries
* 1 Tbsp maple syrup
Directions
1. Mix together the oats, flax, coconut, berries and Almonds in a bowl.
2. Pour enough water to cover, and leave them to soak 1 hour, or overnight.
3. In the morning, stir in the maple syrup.
Wednesday, December 8, 2010
Cajun Red Beans and Rice
Ingredients
1 tbsp Olive oil (or you could use a little bit of water)
1 onions, chopped
2 cloves garlic, minced
1 tbsp Cajun seasoning
1/4 tsp each salt, and pepper
1-1/3 cups long-grain rice
1 sweet green pepper, chopped
2 cans cans (each 19 oz)red kidney bean, drained and rinsed
2 cups vegetable stock
1/2 tsp hot pepper sauce
1 cup corn kernels
2 tbsp minced fresh parsley
Preparation:
In large saucepan, heat oil over medium heat; fry onion, garlic, Cajun
seasoning, salt and pepper until softened, about 4 minutes.
Add rice, green pepper and kidney beans; stir to coat. Add stock, hot pepper
sauce and 1 cup (250 mL) water; bring to boil. Reduce heat to medium-low; cover
and simmer until rice is tender and liquid is absorbed, about 20 minutes.
With fork, gently stir in corn; heat through. Sprinkle with parsley.
Nutritional Info
makes 4 servings
Per serving:
cal 515
pro 19 g
total fat 5 g
sat. fat 1 g
carb 99 g
fibre 17 g
chol 0 mg
sodium 1.225 mg
1 tbsp Olive oil (or you could use a little bit of water)
1 onions, chopped
2 cloves garlic, minced
1 tbsp Cajun seasoning
1/4 tsp each salt, and pepper
1-1/3 cups long-grain rice
1 sweet green pepper, chopped
2 cans cans (each 19 oz)red kidney bean, drained and rinsed
2 cups vegetable stock
1/2 tsp hot pepper sauce
1 cup corn kernels
2 tbsp minced fresh parsley
Preparation:
In large saucepan, heat oil over medium heat; fry onion, garlic, Cajun
seasoning, salt and pepper until softened, about 4 minutes.
Add rice, green pepper and kidney beans; stir to coat. Add stock, hot pepper
sauce and 1 cup (250 mL) water; bring to boil. Reduce heat to medium-low; cover
and simmer until rice is tender and liquid is absorbed, about 20 minutes.
With fork, gently stir in corn; heat through. Sprinkle with parsley.
Nutritional Info
makes 4 servings
Per serving:
cal 515
pro 19 g
total fat 5 g
sat. fat 1 g
carb 99 g
fibre 17 g
chol 0 mg
sodium 1.225 mg
Tuesday, December 7, 2010
Buffalo Style Tofu
Serves 4
1 16-ounce block of extra-firm tofu
1 teaspoon olive oil
1/2 teaspoon salt
1/4 teaspoon paprika
Buffalo Sauce
1/4 cup Hot Sauce
1/8 cup Vegan Butter (I am trying to come up with a low fat alternative to this one. Any suggestions?)
In a bowl, combine the oil, salt and paprika. Cut the tofu into strips and gently toss to coat with the mixture. Cook the strips on each side until crispy. (or try roasting)
In a wok, melt the butter. Turn off the heat and add the hot sauce. Stir to combine. Add the freshly cooked tofu and toss until thoroughly coated.
1 16-ounce block of extra-firm tofu
1 teaspoon olive oil
1/2 teaspoon salt
1/4 teaspoon paprika
Buffalo Sauce
1/4 cup Hot Sauce
1/8 cup Vegan Butter (I am trying to come up with a low fat alternative to this one. Any suggestions?)
In a bowl, combine the oil, salt and paprika. Cut the tofu into strips and gently toss to coat with the mixture. Cook the strips on each side until crispy. (or try roasting)
In a wok, melt the butter. Turn off the heat and add the hot sauce. Stir to combine. Add the freshly cooked tofu and toss until thoroughly coated.
Monday, December 6, 2010
weekly weigh-in
I forgot to tell you about my weigh-in on Friday. I was only down .2lbs, but I am not at all stressed about it, I am eating healthy, I am never hungry, and I am pretty active. I can only just keep getting healthier from here on out.
Chili soup and Tofu Scramble
I have been enjoying a lovely Tofu Scramble for my breakfasts lately. It is so yummy. I tend to add:
- green peppers
- zucchini
- roasted red pepper
- garlic
- mushrooms
- soya sauce
- nutritional yeast
It really tastes super yummy and is so filling. In fact, I make another one for my breakfast today.
I made a great quick chili soup last night. I just put lots of random things in the pot but it was great I will try to remember what I added:
1/4 cup tomato sauce
14 oz diced tomatoes
chili powder
garlic powder
salt and pepper
garlic
1/2 cup black beans
1/2 cup white kidney beans
green pepper
around 1/4 cup olives
lots of diced fresh mushrooms
1/2 cup corn
I garnished with chopped green onion, chopped fresh tomato, and chopped avocado.
I just put all the ingredients in the pot and let is simmer until everything was cooked well and the flavors were blended together.
- green peppers
- zucchini
- roasted red pepper
- garlic
- mushrooms
- soya sauce
- nutritional yeast
It really tastes super yummy and is so filling. In fact, I make another one for my breakfast today.
I made a great quick chili soup last night. I just put lots of random things in the pot but it was great I will try to remember what I added:
1/4 cup tomato sauce
14 oz diced tomatoes
chili powder
garlic powder
salt and pepper
garlic
1/2 cup black beans
1/2 cup white kidney beans
green pepper
around 1/4 cup olives
lots of diced fresh mushrooms
1/2 cup corn
I garnished with chopped green onion, chopped fresh tomato, and chopped avocado.
I just put all the ingredients in the pot and let is simmer until everything was cooked well and the flavors were blended together.
Sunday, December 5, 2010
Whole-Wheat Spaghetti with Golden Garlic, Tomatoes, and Sage
Firm Roma tomatoes are your best bet here for a sauce that’s not too watery. If tomatoes make the sauce taste too acidic, stir 1 tsp. sugar (or sweetener of your choice in with the sage and olives.
Ingredient List
Serves 6
* 1/2 lb. whole-wheat 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
Ingredient List
Serves 6
* 1/2 lb. whole-wheat 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
Saturday, December 4, 2010
Asparagus with Vegan Hollandaise
Classic hollandaise sauce is mostly egg yolks and butter but steamed silken tofu can give you the same creamy consistency and there’s no worry about the sauce curdling or turning.
Ingredients
Serves 6
* 1/2 cup silken tofu
* 2 Tbs. lemon juice
* 1 Tbs. nutritional yeast
* 1/2 tsp. salt
* 1/8 tsp. cayenne pepper
* 1/8 tsp. turmeric
* 2 Tbs. corn oil
* 2 lb. asparagus, trimmed
Directions
1. Heat tofu on plate in microwave 30 to 45 seconds, or until warmed through. Transfer to food processor, and purée until smooth. Add lemon juice, nutritional yeast, salt, cayenne, and turmeric; pulse until well combined. With food processor running, add oil in steady stream to finish sauce.
2. Steam asparagus 2 minutes, or until crisp-tender. Drain, and serve with sauce.
Nutritional Information
Per SERVING: Calories: 73, Protein: 3g, Total fat: 5.5g, Saturated fat: 0.5g, Carbs: 5g, Cholesterol: mg, Sodium: 206mg, Fiber: 2g, Sugars: 1g
Ingredients
Serves 6
* 1/2 cup silken tofu
* 2 Tbs. lemon juice
* 1 Tbs. nutritional yeast
* 1/2 tsp. salt
* 1/8 tsp. cayenne pepper
* 1/8 tsp. turmeric
* 2 Tbs. corn oil
* 2 lb. asparagus, trimmed
Directions
1. Heat tofu on plate in microwave 30 to 45 seconds, or until warmed through. Transfer to food processor, and purée until smooth. Add lemon juice, nutritional yeast, salt, cayenne, and turmeric; pulse until well combined. With food processor running, add oil in steady stream to finish sauce.
2. Steam asparagus 2 minutes, or until crisp-tender. Drain, and serve with sauce.
Nutritional Information
Per SERVING: Calories: 73, Protein: 3g, Total fat: 5.5g, Saturated fat: 0.5g, Carbs: 5g, Cholesterol: mg, Sodium: 206mg, Fiber: 2g, Sugars: 1g
Friday, December 3, 2010
Vegan French Toast
Today for my lunch I am making French Toast. I can't wait to try it! I have some berries in the freezer so I will make a little sauce to put up on top and it should be fabulous and delicious! Yummy!
ETA: After trying this I have to say it was super-yummy. It tasted like banana bread. I really enjoyed it. I do think I will have to invest in a non-stick pan if I make it again though because it really wanted to stick and I hate to use the kind of oil it would take to make it not stick. But that being said, it was a fabulous luxurious treat!!!
Vegan French Toast
http://www.healthyveganrecipes.net
Ingredients
* 2 very ripe bananas
* 1 cup water (more or less, for consistency)
* 1 tsp Breakfast Spice Mix (cinnamon, nutmeg, allspice)
* 1 tbsp flour
* 5-6 slices whole grain bread
* 2 tsp olive oil
* 1 apple, diced
* 1 orange, chopped
Directions
1. Blend the bananas with enough water to make a runny but thick consistency. Blend or stir in the spices. Heat a pan to medium-high, and add a teaspoon or less of olive oil. Dip a piece of bread in the batter quickly, coating both sides, then lay in the pan. Try to get a bit of the oil underneath the slice. Repeat for as many slices as will fit in your pan. Leave the toast to cook on the first side until they are lightly browned. Flip, and cook until lightly browned on the other side as well.
2. Serve topped with your favorite fresh fruit, some lightly cooked berries, or some real maple syrup. I hope you enjoy this vegan french toast recipe, the latest of my healthy vegan recipes, as much as we did this morning.
ETA: After trying this I have to say it was super-yummy. It tasted like banana bread. I really enjoyed it. I do think I will have to invest in a non-stick pan if I make it again though because it really wanted to stick and I hate to use the kind of oil it would take to make it not stick. But that being said, it was a fabulous luxurious treat!!!
Vegan French Toast
http://www.healthyveganrecipes.net
Ingredients
* 2 very ripe bananas
* 1 cup water (more or less, for consistency)
* 1 tsp Breakfast Spice Mix (cinnamon, nutmeg, allspice)
* 1 tbsp flour
* 5-6 slices whole grain bread
* 2 tsp olive oil
* 1 apple, diced
* 1 orange, chopped
Directions
1. Blend the bananas with enough water to make a runny but thick consistency. Blend or stir in the spices. Heat a pan to medium-high, and add a teaspoon or less of olive oil. Dip a piece of bread in the batter quickly, coating both sides, then lay in the pan. Try to get a bit of the oil underneath the slice. Repeat for as many slices as will fit in your pan. Leave the toast to cook on the first side until they are lightly browned. Flip, and cook until lightly browned on the other side as well.
2. Serve topped with your favorite fresh fruit, some lightly cooked berries, or some real maple syrup. I hope you enjoy this vegan french toast recipe, the latest of my healthy vegan recipes, as much as we did this morning.
Thursday, December 2, 2010
Black Bean Soup
Ingredients:
1 pound black beans
1/3 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 tsp dry mustard powder
1 cup dry sherry (not cooking sherry)
Instructions:
1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.
2. Place beans and soaking liquid in a large saucepan with 1/3 bay leaf and bring to a boil over high heat. Skim off foam, lower heat, and simmer, partially covered, till beans are just tender, about 1 hour.
3. Add onion and continue to cook until onion melts into liquid, about 1 more hour.
4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft and start to melt into liquid, about 1-2 hours more.
5. Remove bay leaf and turn off heat. Ladle beans in batches into blender or food processor and puree or use an immersion blender and puree soup directly in the saucepan.
6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.
8 Servings
Nutritional Information:
Per serving:
103 calories
3 g total fat (0 g sat)
19 g carbohydrate
3 g protein
4 g fiber
220 mg sodium
1 pound black beans
1/3 bay leaf
1 large onion, sliced
Salt to taste
A few cloves of chopped garlic
1 tsp dry mustard powder
1 cup dry sherry (not cooking sherry)
Instructions:
1. Pick over beans to remove any dirt, stones or foreign objects. Wash well, then soak for 8 hours in ample cold water.
2. Place beans and soaking liquid in a large saucepan with 1/3 bay leaf and bring to a boil over high heat. Skim off foam, lower heat, and simmer, partially covered, till beans are just tender, about 1 hour.
3. Add onion and continue to cook until onion melts into liquid, about 1 more hour.
4. Add salt to taste and garlic. Continue to cook, adding a little boiling water if necessary, until beans are very soft and start to melt into liquid, about 1-2 hours more.
5. Remove bay leaf and turn off heat. Ladle beans in batches into blender or food processor and puree or use an immersion blender and puree soup directly in the saucepan.
6. Add dry mustard powder and dry sherry. Correct seasoning. Reheat and serve, adding any garnishes you wish, such as slices of lemon or freshly chopped herbs.
8 Servings
Nutritional Information:
Per serving:
103 calories
3 g total fat (0 g sat)
19 g carbohydrate
3 g protein
4 g fiber
220 mg sodium
Wednesday, December 1, 2010
Tofu Scramble
I am making a simple Tofu Scramble for supper tonight. I am pleased that I get to pick up some Nutrtional Yeast today so I will probable add that to my supper as well. Yummmmy!
Tofu Scramble
* 1 lb. firm tofu, patted dry and mashed
* 1/8 tsp. turmeric
* 1 tsp. onion powder
* 1/2 tsp. salt
* 1 cup of vegetables such as broccoli, fresh mushrooms, or onions
Place the tofu in a lightly oiled saute pan and cook over medium heat for 3 minutes. Add the remaining ingredients, stir well, and cook for 5 to 8 minutes, until the vegetables are cooked and the tofu is heated through.
Tofu Scramble
* 1 lb. firm tofu, patted dry and mashed
* 1/8 tsp. turmeric
* 1 tsp. onion powder
* 1/2 tsp. salt
* 1 cup of vegetables such as broccoli, fresh mushrooms, or onions
Place the tofu in a lightly oiled saute pan and cook over medium heat for 3 minutes. Add the remaining ingredients, stir well, and cook for 5 to 8 minutes, until the vegetables are cooked and the tofu is heated through.
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