Saturday, July 31, 2010

Lentils and rice

The onions are usually fried in oil, but I tried it with water and it came out just as good.

1 onion sliced thin
1 can lentils(drained)
brown rice

Caramelize one onion, using water and patience. Add salt and pepper. When the onions are nice and brown add lentils and heat through. Serve over rice.

Friday, July 30, 2010

Weekly weigh-in

I am so glad that I am back from being so far off the wagon. I am feeling better, my stomach is better and I haven't had a headache since I went back on this diet. And to top it off, I lost 3.2 lbs this week! Yay me.

American Lite Fried Rice

Ingredients:
1 cup dry jasmine rice
2 cloves garlic, chopped
2 cups broccoli florets
1 cup cauliflower florets
5 green onions, chopped
1 (10 ounce) package shredded carrots
3 cups shredded cabbage
small amount of veggie broth

drained
1/4 cup soy sauce, or to taste
1/4 cup water as needed
chili sauce (optional)

Directions:
1. In a medium saucepan, bring 2 cups of water to a boil. Stir in rice. Reduce heat, cover, and simmer for 20 minutes.
2. Heat a little vegetable broth in a large skillet over medium heat. Cook garlic and rice in oil for about 2 minutes, stirring frequently to avoid burning the garlic. Add broccoli and cauliflower florets and cook, stirring occasionally, for 3 to 5 minutes. Toss green onions, carrots, and cabbage into the pan, and cook another 5 minutes, or until vegetables are tender. Add additional water as needed to keep vegetables moist. Drizzle with soy sauce, and toss to coat.

Thursday, July 29, 2010

Yummy!!

Last night I was late having supper. I couldn't think of what to eat. So I went out to the store and treated myself. I bought some vegan, low fat, whole grain buns and some veggies and came home and made myself a wonderful veggie sub! It was out of this world! I have all the same stuff down stairs and there is a good chance I will have one for breakfast this morning too.

Anyone who says being a vegan is a deprivation diet, just isn't trying. There are so many wondeful foods out there to enjoy if you just open your eyes and your mind.

I can feel that my body is enjoying this change back to the way I should be eating. I am feeling better and I am willing to bet that this week I will even show a loss on the scales.

Curried rice and Split peas

1 1/2 cups brown rice
1 1/2 cups yellow split peas
5 cups water
Yellow curry powder- to taste ( I usually start with about a tablespoon and add more if needed once it is cooked.)

Combine in pot and let cook until water is absorbed. Usually about 30-40 minutes. If you want the dish creamier you can add more water and cook a little longer. I prefer it more pilaf style. This makes ALOT. I usually have enough for dinner and about I put the leftovers in 16 oz jars in the freezer. I usually have 3-4 jars of leftovers. It is great for breakfast as I just take the lid off the jar and microwave for three minutes.

Optional ingredients
Kale or other greens
Mushrooms
Asian sweet chili sauce
peppers
onions

Wednesday, July 28, 2010

Motivated

Well, I did good yesterday, I stuck to my eating plan, I exercised twice. It is only 9:30 am and already this morning I got up and did two menu plans and shopping lists, one for me and one for my family. I am feeling motivated right now. And seeing as how it is a lovely morning, I am going to go downstairs and have a cup of herbal tea.

Colcannon

4 potatoes
1 bunch kale
fat free soymilk

Peel potatoes and cut into chunks. Cook in water until soft. Drain. Mash, using the soymilk.

While the potatoes are cooking, remove the tough center stem of the kale. Rinse and then chop into small pieces. Cook in a little water until soft and wilted. Drain.

Stir the kale into the mashed potatoes.

I season these with a little salt and pepper.



Serve with White Beans & Carrots for a satisfying meal:

16 oz cut peeled carrots
1 can white beans, any kind, drained and rinsed
1/2 tsp dried thyme
1/4 tsp dried rosemary

Cook the carrots until tender in a little water. Drain lightly. Stir in everything else.

Tuesday, July 27, 2010

BEANS AND POTATOES

3 cups cooked beans: white, pink, or red
1 tsp. dried thyme, divided
Salt and pepper, to taste
3 medium Russet potatoes, peeled and sliced
1 cup vegetable stock

Stir 1/2 tsp thyme into the beans and sprinkle with salt and pepper. Spread the beans in a baking dish.

Lay the potatoes in overlapping rows to cover the beans. Pour the stock over the top. Sprinkle with salt and pepper and the remaining 1/2 tsp. thyme.

Cover and bake 45 min. Uncover and continue baking another 45 min.

I usually use 1 can beans, drained and rinsed, and a little less potato. Salt is optional.

Lovely Day

The girls and I did a Pilate's morning video this morning. It was fun and I love the feeling of stretching out all the kinks.

I am back on the wagon and doing the best I can to get healthy. I just need to feel good again and I always feel my best when I am eating a low fat vegetarian diet.

I am weaning myself off of coffee again. I am allowing myself one cup in the morning (to avoid the withdrawal headaches) and then I have herbal teas the rest of the day. I am so glad to be getting healthy again. I need it, my weight is abominable, my joints are sore, my back hurts, I have headaches and I even seem to have developed sleep apnea. Since getting pregnant and having my little one, my weight has been out of control, but NO MORE, I am in charge of this ship and I intend to set a healthier course!

Monday, July 26, 2010

BARLEY-MUSHROOM BAKE

3/4 cup quick barley
1 (8 oz.) box fresh mushrooms, whole, cleaned
1 envelope Lipton Recipe Secrets, any fat-free flavor (check the boxes)

Put all the ingredients in a casserole dish. Stir in 2 cups boiling water. Stir to mix. Cover and bake at 325 F. for 45 min. Uncover and bake another 15 min. Stir lightly before serving.

Fun

I found more healthy stuff here in town! I am so excited to be able to get things to make this a more varied and fun diet! I love trying new things. My daughter's one reaction was, "and that's why you make different food for us, right Momma?"

I started my Walking Away The Pounds video again. Both Princess Belle and Princess Magpie joined in. They were excited to try, although Princess Magpie was a typical two year old and got upset when she couldn't balance and do some parts. You haven't lived until you have watched your two year old try to stretch out and breath to a video! LOL

Sunday, July 25, 2010

hummus

1 lemon
1 15 ounce can garbanzo beans, drained and rinsed
1 cloves garlic
water
parsley or cilantro, to taste, if desired

Grate lemon and put zest in a food processor or blender. Juice the lemon and
add to the zest. Add beans, garlic and 2 tablespoons water. Add parsley or cilantro if desired. Puree until smooth. Season to taste with salt and pepper.

VARIATION: Make a black bean hummus using 1 can of black beans and the zest
and juice of one lime

Hummadillas

-whole wheat tortillas
-hummus (your favorite)
-salsa (jarred or fresh)

Spread hummus & salsa evenly over 1/2 of a whole tortilla, then fold over. Heat in a dry non-stick skillet until tortilla is lightly browned on both sides.
I usually add shredded lettuce inside after they've cooled a bit.

Saturday, July 24, 2010

Wonderful Find!

I was very excited to find out that in my new hometown, there is a lovely bulk/ health food store. I had a wonderful time wandering and looking in all the bins and finding things I wanted to buy. I even saw TVP that was in big chunks instead of the minced texture I have seen before. I can 't wait to head in there and experiment with the new things I find!

Overnight Oatmeal

I used to eat lots of "overnight oatmeal." I made it by combining equal parts rolled oats and low fat soy milk with some raisins and cinnamon, then leaving in a covered container overnight in the fridge. In the morning, the oats had absorbed the liquid (and the raisins had plumped up a little, too), and I used to love eating it cold, right out of the fridge. Sometimes, I add quite a bit of chopped apple and other fresh seasonal fruits, as well as ground flax seed and raw wheat germ. I make a batch that lasts 4-5 days.

Another idea is soaking combinations of oats, oat groats, buckwheat groats, shredded apple, berris, and sometimes you can even whirl it up in the blender a bit which makes it very creamy & pudding like.

Friday, July 23, 2010

Pie Crockpot Oats

Cherry Pie Crockpot Oats

2 cups whole oat groats (oats, just oats, not rolled or cut) OR you can use rolled oats or cut oats, it doesn't matter.
about 6 cups water
4 cups frozen tart cherries
2 teaspoons almond extract

cook overnight on low in crockpot. Every crock is different so your results may vary and you need to adjust the water amount.

This can also be made into any number of other "pie" type variations.

Apple Pie

4 cups apples
tablespoon cinnamon or pumpkin pie spice
some apple juice for water, or use all water

Rhubarb Pie

2 cups rhubarb
2 cups something else like strawberries or raspberries
2 teaspoons nutmeg

Pumpkin Pie

1 can pumpkin puree - I use pure pumpkin
2 cups apples
pumpkin pie spice or just cinnamon
1-2 teaspoons vanilla

Thursday, July 22, 2010

Vanilla Coffee Latte

1 cup vanilla soymilk (use fat-free if you can get it)
1 Tbs sugar
1 tsp. (or to taste) decaf instant coffee or coffee substitute
Shake everything up together in a shaker jar. Add ice if you want it extra cold. You can also use a blender.

Friday, July 9, 2010

Lentil-Rice Loaf

Served with mashed spuds and gravy, and a side of peas, this is sure to be a hit with the meat - and - potatoes crowd.

* 1 c. brown rice
* 1 ½ c. lentils
* 2 onions, finely minced
* 1 t. granulated garlic
* 1 t. salt
* 1 t. poultry seasoning, or a combination of sage, thyme, and marjoram
* 2 T vegan onion soup mix (optional)
* ¼ c. ketchup
* extra ketchup for basting
* chopped scallions for garnish (optional)


Cook brown rice, using your favorite method.

While rice is cooking, boil lentils in 4 c. water until tender. Drain off excess water if necessary. Mash very well, then combine with cooked rice and remaining ingredients, mixing until uniform.

Place mixture into a loaf pan, an 8” square pan, or 4 mini loaf tins and bake at 350°F for 30 minutes. Remove from oven, baste top(s) with ketchup, and bake for another 15 minutes. Let stand for 10 minutes before serving. Garnish with chopped scallions, if desired.

Thursday, July 8, 2010

No-Roll Enchiladas

Easy to assemble, this layered casserole is a great dish to take to potlucks. People won’t believe how rich it tastes!

* 1 large bell pepper (red or green)
* 1 large onion
* 1 can refried beans (or homemade)
* 1 can enchilada sauce (or homemade)
* 1 cup salsa (homemade or otherwise, as spicy as you want)
* 1 can black beans, rinsed and drained (or other beans to your liking)
* tortillas (any kind, but corn tortillas work well)
* cooking spray
* optional: 1 medium tomato

Preheat the oven to 350 (F). Dice the onion, pepper, and tomato (if using). (You may at this point sauté the onion and pepper in a non-stick skillet to soften, if you want.) Spray the bottom of a casserole dish with cooking spray and lay down a tortilla (if your tortillas are smaller than your casserole, you can layer them — but be sure the bottom of the dish is covered or it’ll stick like crazy).

Spread a layer of refried beans on the top of the tortilla(s) — you may want to heat the beans first to make them spread more easily. Pour half of the salsa and half of the onions over the beans. Put another tortilla on top of this layer. Layer the black beans, green pepper, tomato (if using), and the rest of the salsa and onion on top of the tortilla(s). Put another tortilla on the top (your casserole should be pretty full by now). Pour the can of enchilada sauce over the whole thing and bake, covered, for about 35-45 minutes or until it’s hot and bubbly all the way through. Serve with vegan sour cream or all by itself. This freezes extremely well.

Of course, you can fiddle with this and add or take away ingredients. Experiment and enjoy!

Serves: 4-6, Preparation time: 1.5 hr

Wednesday, July 7, 2010

Mushrooms in Spicy Tomato Sauce

2 large onion -- chopped
1/2 cup water
1 1/2 pounds fresh mushrooms -- sliced
1 1/2 tablespoons cumin seed
28 ounces canned tomatoes -- chopped
2 cups cooked chickpeas -- or 19 oz can, drained
1 teaspoon turmeric
1 teaspoon ground coriander
1/2 teaspoon cayenne
1/2 teaspoon ground ginger
1 teaspoon salt

Braise the onions in water for 2-3 minutes then add cumin seed and mushrooms.

Continue cooking over medium heat until onions are soft and mushrooms are browned, about 5 minutes.

Add the tomatoes with their juice to the onion mixture, then chickpeas and other spices.

Cook for 20 - 30 minutes or longer, until the mushrooms are tender and most of the liquid has disappeared.

Salt to taste.

Per Serving: 124 Calories; 2g Fat (12.6% calories from fat); 7g Protein; 23g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 423mg Sodium. Exchanges: 1 Grain(Starch); 0 Lean Meat; 2 Vegetable; 0 Fat.

Tuesday, July 6, 2010

moong dal

1 c brown rice
1/2 c moong dal
1 tomato
lots of veg
(such as green beans,potato,peas and corn)
salt,red chillies and turmeric powder a small pinch

Mix everything and pressure cook with 4 c water (a little longer than just rice) or put in a slow cooker.

Monday, July 5, 2010

MexItalian Peas & Polenta

Serves 2 hungry adults

Optional - 1 small onion, chopped
Optional - 2 cloves garlic, smooshed
Optional - leftover fresh veggies, chopped
1 can black-eyed peas, rinsed & drained to reduce sodium.
1/2 can no-added-sodium chopped tomato
Big glop of favorite salsa, about the same amount as the canned tomatoes. (to taste)
Splash of hot pepper sauce (adjust to taste).
Optional - Italian seasoning, fresh parsley, fresh cilantro, or other chopped spices/herbs to taste. Keep a few pretty pieces of fresh herbs unchopped for garnish, if desired.
1 tube polenta, sliced in 1/4- to 1/2" rounds (or your own home-made polenta, cooled & sliced).

Saute optional items if being used (onion, garlic, & veggies) in a saucepan or large skillet, using a bit of fruit juice, wine, or bouillion if desired to prevent sticking. When browned, add remaining ingredients except fresh herbs & heat through.

While this cooks, "fry" the polenta in a skillet, using a bit of juice near the end as the "oil" to give it a nice brown crust.

If using fresh herbs, add to bean mixture just before serving.

Arrange polenta slices on plate & top w/bean mixture. Add a few pieces of the fresh herbs on top for a pretty presentation.

Total prep/cooking time is about 15 minutes.

Sunday, July 4, 2010

Mock Tuna Sandwiches

2 cups cooked garbanzo beans -- or one 19-ounce can, drained
1 stalk celery -- finely chopped
1/4 cup finely chopped onion
1/4 cup finely chopped green onions
1 tablespoon lemon juice
1/4 cup soybean mayonnaise
8 slices whole wheat bread

Place the beans in a food processor and process until coarsely chopped or mash with a bean masher. Don't over process to a smooth consistency.

Place in a bowl and add the remaining ingredients. Mix well. Chill at least 1 hour to blend the flavors.

Servings: makes 2 cups

Recipe Hint: Add 2 tablespoons of pickle relish to this spread to jazz it up. We like this spread on crackers or toasted fat-free crumpets.

Per Serving: 379 Calories; 15g Fat (35.2% calories from fat); 13g Protein; 51g Carbohydrate; 7g Dietary Fiber; 8mg Cholesterol; 389mg Sodium. Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 3 Fat.

NOTES : Using a low fat or fat free soy mayonnaise will greatly reduce the fat content.

Saturday, July 3, 2010

Mexican Bean Burritos

Servings: 10-12
2 cups dried pinto beans
8 cups water
1/2 to 1 cup bean cooking liquid
2 chopped tomatoes
1 chopped bunch green onions
2 cups shredded lettuce
1 cup shredded soy cheese (optional)
Assorted Mexican salsas
10-12 whole wheat flour or corn tortillas

Place the beans in a large pot with the water. Bring to a boil, cover, reduce heat slightly so they don't boil over, and cook until tender, 3 to 4 hours. (This step can also be done in a slow cooker. Cook on high for 8-10 hours.) Drain, reserving the cooking liquid.

Mash the beans with a hand masher or portable electric beater. Add some bean cooking liquid after mashing and mix until the beans are a soft, moist consistency.

Place all the ingredients in bowls, except the tortillas. Let each person make their own burrito by layering on the ingredients of their choice. For instance, take a tortilla, spread a line of beans down the center of the tortilla, then add some tomatoes, onions and lettuce. Spoon a little of your favorite salsa over all of this, roll up the tortilla and, either place on a plate and eat it using a fork or pick it up and eat it using your fingers.

HINT: It is a great idea to make rice for the next two days' meals.

Friday, July 2, 2010

Lentil Oat Loaf

4 cups water
1 cup lentils
3/4 cup rolled oats
1 small onion -- finely chopped
2 stalks celery -- finely chopped
5 slices whole grain bread -- crumbled
1 teaspoon garlic powder
1 teaspoon ground sage
1 teaspoon parsley
salt and pepper -- to taste
1 1/2 teaspoons enerG Egg Replacer -- mixed with
2 tablespoons water
8 ounces tomato sauce -- canned

1. Preheat oven to 400ºF.

2. Place the 4 cups of water in a medium saucepan and bring to a boil. Rinse the lentils in a colander. Add lentils to the boiling water, reduce heat, cover, and simmer for 45 minutes.

3. Meanwhile, combine the onion, celery, oats, crumbled bread, garlic, salt, sage, and pepper, parsley, and celery in a large bowl.

4. Drain the lentils. Add the egg replacer, lentils, and tomato sauce to the bread and vegetable mixture. Mix well.

5. Lightly coat 2 loaf pans with cooking spray. Place the mixture in the prepared loaf pans and press down firmly with the back of a spoon. Bake, uncovered, for 45 minutes. Let stand 10 minutes, then invert onto a serving plate. Cut into slices to serve.

Yield: "2 loaves"

Per Serving: 130 Calories; 1g Fat (8.4% calories from fat); 7g Protein; 24g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 218mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fat.

Serving Ideas : Serve this with garlic mashed potatoes, gravy, bread stuffing, and steamed vegetables. It also makes great sandwiches for lunch.

Thursday, July 1, 2010

Middle Eastern Burgers

1 1/2 cups garbanzo beans -- dried
8 sun-dried tomato halves -- dry packed
1/2 cup fresh parsley -- flat-leaf, chopped
1/2 cup fresh mint -- chopped
2 tablespoons soy sauce, low sodium
1 cup red onion -- finely chopped
1 1/2 teaspoons cumin
3 cloves garlic -- minced
2 tablespoons jalapeno chile peppers -- finely chopped
1/3 cup whole wheat flour
1 1/2 teaspoons salt
1/2 teaspoon ground black pepper

1. In a large pot, combine chickpeas with 8 cups of water. Cover, bring to a boil over high heat. Reduce heat to medium and cook, uncovered, 25 minutes. Remove from heat and let stand, covered, in water overnight.

2. Place sun-dried tomatoes in shallow bowl and pour in enough boiling water to cover; let stand until softened, about 20 minutes.

3. Drain soaked chickpeas and transfer to food processor. Add 2 tablespoons oil (or water), 1 teaspoon salt & pepper, and process until finely chopped. Add the tomatoes, parsley, mint, and soy sauce and process briefly to combine. Scrape mixture into a bowl.

4. In a large skillet, heat 1 tab. oil or water and heat. Add onion and cook, stirring frequently, until softened, about 6 minutes. Stir in cumin, 1/2 t. salt, garlic & jalapeño, and cook, stirring often, for 5 minutes. Add to chickpeas. Stir in flour until well blended. Form into 8 patties.

5. In electric grill at 350º or in a skillet, grill over medium heat, turning once, until golden brown, 4-5 minutes.


Per Serving: 358 Calories; 5g Fat (12.7% calories from fat); 19g Protein; 63g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol; 1254mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 1/2 Fat.

NOTES : Original recipe called for 3 tablespoons olive oil. If used, nutritional info per serving (2 patties):

Per Serving: 447 Calories; 15g Fat (29.9% calories from fat); 19g Protein; 63g Carbohydrate; 17g Dietary Fiber; 0mg Cholesterol; 455mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 Lean Meat; 1 Vegetable; 2 1/2 Fat.

**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.