Monday, February 28, 2011

SHEPHERD’S VEGETABLE PIE

Servings: 6

3 cups vegetable broth
1 onion, chopped
1 stalk celery, sliced
1 green bell pepper, chopped
½ teaspoon minced bottled fresh garlic
½ teaspoon sage leaves
½ teaspoon marjoram
1 tablespoon soy sauce
1 carrot, thinly sliced
1 ½ cups sliced fresh mushrooms
1 ½ cups cauliflower florets
1 cup thinly sliced cabbage
1 cup green beans, cut in 1 inch pieces
2 tablespoons cornstarch mixed in 1/3 cup cold water
freshly ground pepper to taste
3 cups mashed potatoes
paprika to garnish

Preheat oven to 350 degrees.

Place ½ cup of the broth in a large pot with the onion, celery, bell pepper and garlic. Cook, stirring occasionally, for about 4 minutes. Stir in sage, marjoram and soy sauce. Add the remaining vegetable broth and the carrot, mushrooms, cauliflower, cabbage and green beans. Bring to a boil, cover, reduce heat and cook for 20 minutes, stirring occasionally. Add the cornstarch mixture and stir until thickened. Season with pepper to taste. Transfer to a casserole dish. Cover vegetable mixture with mashed potatoes and sprinkle with paprika. Bake for 30 minutes until potatoes are slightly browned.

Hint: Thin the mashed potatoes with a little soy milk or vegetable broth if they are too stiff to spread. Put them in a bowl, add a small amount of the liquid and beat by hand or with an electric beater until they are spreadable.

Sunday, February 27, 2011

QUICK YUMMY MEAL

Servings: 1-2

1 15 ounce can black beans
1 15 ounce can tomatoes
1½ to 2 cups cooked brown rice
1 to 1½ cups frozen corn kernels

Combine all ingredients in a saucepan, heat through and eat!

Hint: Use any kind of beans that you like in this recipe, or any leftover cooked grains that you have in the refrigerator.

Chili/Cheeze/Potato Casserole

Bottom layer:
3 cans vegetarian chili, or
1 can chili beans in sauce, 1 can kidney beans (rinsed), 1 can black beans (rinsed)

Middle layer:
Golden Cheeze Sauce

1 1/2 cups Great Northern beans, cooked (or one 15.5 can)
6 T nutritional yeast
1/4 cup pimiento pieces (or roasted red peppers)
juice from one freshly squeezed lemon
1 T low-salt shoyu (soy sauce) or tamari
1 t onion powder
1/2 t any type of prepared mustard
1/2 t salt

Blend all until smooth. Refrigerator any leftovers in sealed container.

Top Layer:
1 bag hash brown potatoes sprinkled with chili powder.

Bake uncovered at 400 degrees until potatoes brown and cheeze sauce is bubbly (30-45 min.)

Golden Cheeze Sauce

1½ C Great Northern beans, cooked (or one 15.5 oz can)
6 T nutritional yeast
¼ C pimiento pieces
(or ¼ C chopped cooked sweet red bell pepper)
juice from one freshly squeezed lemon
1 T low-salt shoyu (soy sauce) or tamari
1 t onion powder
½ t any type of prepared mustard
½ t salt (I omit)

In a blender, mix all ingredients until very smooth. Refrigerate and store in a sealed container.

Spoon Golden Cheaze over baked potatoes (with soy bacon bits), as a sauce over vegetables or pasta, as a Welch rabbit (add a little non-alcoholic beer and Worcestershire sauce) and as chili-con-queso when mixed with salsa. Sprinkle over tacos and in enchiladas instead of dairy cheeses. Heated with a little white wine and a pinch of nutmeg, it makes a filling fondue, served with squares of whole wheat French bread. Mix with a cup of corn kernels and diced celery for a hearty corn and cheaze soup.

6 1/2 cup servings, each: Calories: 69, Fat: 0.28 g. (4%), Carbohydrate: 12.25 g., Protein: 5.01 g.

Saturday, February 26, 2011

Thoughts

I have been struggling. Mostly because I am trying to balance my diet with an extremely tight budget and living in a small town that has very limited variety available. But I have decided that I need to get back to basics. I need to quit trying to figure out new ways of doing this and just cut it back to it's simplest form and what worked for me. And basically that was:

- no added fat
- no sugar (sugar gives me cravings and makes me overeat)
- no meat or animal products.

That's it. As simple as that. I can do that. So, this morning I posted all the recipes I had planned on posting that didn't fit into that mold. I need to get back at this as best I can. It is good for me, it makes me feel healthier and I deserve to feel good and lose weight.

As for my weigh-in this week, I am pretending not to notice that being sick has made me overeat like crazy and that I am actually up five pounds this week, while I cough and hack and wheeze myself silly.

Arugula, Potato and Edamame Salad

Ingredients
  • 4 medium uncooked red potatoes
  • 3 medium shallot(s), peeled and cut in half
  • 2 tsp olive oil, extra-virgin
  • 12 cup(s) arugula, fresh (washed and well-dried)
  • 1 cup(s) edamame (shelled)
  • 3 Tbsp water
  • 2 Tbsp fresh lemon juice
  • 1 tsp Sherry vinegar
  • 3 gm sea salt
  • 1/2 tsp black pepper, freshly ground
Instructions

* Preheat oven to 450ºF.

* Steam potatoes until tender, about 10 minutes. Allow them to cool and then cut into 1/4-inch-thick slices.

* Place shallots on a large piece of aluminum foil. Drizzle with oil and completely wrap foil around shallots; bake until very soft, about 20 minutes. Remove shallots from oven and allow to cool for 5 minutes.

* Meanwhile, divide arugula between four plates; top each with 1/4 of potato slices and 1/4 cup of edamame.

* When shallots are cool, scrape them and any remaining oil from foil into blender.
Add water, lemon juice, vinegar, salt and pepper; blend to make a smooth dressing. If dressing seems too thick, add another tablespoon or two of water and blend again. Drizzle about 3 tablespoons of dressing over each salad and serve.

Notes

* This dressing is really fresh and flavourful so make extra to serve over steamed artichokes or asparagus.

PointsPlus™ Value: 7
Servings: 4

Baked Falafel Sandwich

Ingredients
  • 15 1/2 oz canned chickpeas, rinsed and drained
  • 1/4 cup(s) onion(s), chopped
  • 1/4 cup(s) parsley, or cilantro, fresh, chopped
  • 1 clove(s) (medium) garlic clove(s), minced
  • 1 tsp Cumin seeds
  • 1/4 tsp ground coriander
  • 1/4 tsp table salt
  • 1/4 tsp baking soda
  • 1 Tbsp all-purpose flour
  • 2 tsp olive oil
  • 2 Tbsp tahini sesame butter
  • 2 Tbsp water
  • 1 Tbsp fresh lemon juice
  • 4 large whole wheat pita(s)
  • 8 piece(s) lettuce
Instructions

* Combine chickpeas, onion, parsley, garlic, cumin, coriander, salt and baking soda in a food processor or blender. Process until mixture is coarsely pureed and transfer to large bowl. Stir in flour; shape mixture into 4 patties and let stand for 15 minutes.

* Preheat oven to 400ºF.

* Heat oil in a large ovenproof skillet over medium-high heat (if you don't have an ovenproof skillet, make sure to cover the handle of your skillet with aluminum foil before heating). Add patties and cook until golden brown, flipping once, about 2 minutes per side. Transfer pan to oven and bake 10 minutes.

* Meanwhile, whisk together tahini, water and lemon juice.

* To assemble sandwiches, place 2 lettuce leaves inside each pita, add 1 falafel patty and drizzle with 1 tablespoon tahini dressing.

PointsPlus™ Value: 9
Servings: 4

Bok Choy and Tofu Stir-Fry

Ingredients
  • 1 spray(s) cooking spray (I will omit this when I make it)
  • 1 clove(s) (medium) garlic clove(s), minced
  • 1 Tbsp ginger root, grated
  • 4 cup(s) bok choy, coarsely chopped
  • 1 cup(s) shiitake mushroom(s), caps only, sliced
  • 12 oz low-fat tofu, firm, drained and cut into 1/2-inch cubes (I will omit this when I make it)
  • 2 Tbsp low-sodium soy sauce
  • 2 Tbsp hoisin sauce
  • 1/4 cup(s) scallion(s), chopped (green parts only)
  • 1/4 tsp black pepper
  • 2 cup(s) cooked brown rice
Instructions

* Coat a nonstick wok or skillet with cooking spray. Add garlic, ginger, bok choy and mushrooms; stir-fry over medium-high heat until bok choy is wilted, about 3 minutes. Add tofu cubes and brown for 1 minute.

* Stir in soy sauce, hoisin sauce, scallions and pepper; heat through, about 1 minute. Spoon 1/2 cup of rice onto each of 4 plates and top each with about 1 cup of tofu mixture.

PointsPlus™ Value: 5 (including the spray and the tofu which I omit)
Servings: 4

Peppers with Coucous-Chickpea Pilaf

Makes 4 servings

Ingredients

4 medium green or red sweet peppers
1 1/4 cup reduced-sodium vegetable broth
1 15-ounce can garbanzo beans, rinsed and drained
1/4 cup chopped onion
1 large clove garlic, minced
1 teaspoon ground cumin
1 teaspoon toasted sesame oil
1 cup couscous
1 cup reduced-sodium, reduced-fat meatless spaghetti sauce

Fill a large saucepan half full of water. Bring to boiling. Meanwhile, cut about 1-inch off the top of each pepper. Discard seeds and membranes. Finely chop the pepper tops (you should have about 3/4 cup). Add pepper shells to boiling water; cook for 5 minutes. Drain on paper towels. (If desired, peppers can be micro-cooked. Place peppers, cut side down in a 2-quart
square microwave-safe baking dish. Cover dish with microwave-safe plastic wrap. Cook on 100% power (high) for 5 to 7 minutes or till crisp-tender, turning dish once.) In a medium saucepan combine vegetable broth, garbanzo beans, onion, garlic, cumin, sesame oil, and chopped pepper. Bring to boiling; reduce heat. Simmer for 2 minutes. Stir in couscous. Remove from heat; cover and let stand for 5 minutes. Place drained peppers in a 2-quart square
baking dish. Fluff couscous mixture with a fork. Fill peppers with couscous mixture. Spoon any remaining couscous mixture into the dish around the peppers. Bake at 375 degree oven about 15 minutes or till heated through. (Or, cover with vented plastic wrap. Micro-cook on high for 2 to 3 minutes or till heated through, turning dish once. Meanwhile, in a small saucepan heat the spaghetti sauce. To serve, spoon sauce over stuffed peppers.

SERVING SIZE: 1 Pepper

POINTS: 9

PER SERVING: 364 Calories, 3 g Total Fat, 0 g Saturated Fat, 0 mg Cholesterol, 536 mg Sodium, 70 g Total Carbohydrate, 10 g Dietary Fiber, 13 g Protein

Mexican Rice with Vegetables

Makes 4 servings

Ingredients

2 teaspoons corn oil
6 ounces uncooked converted rice
1/2 cup chopped onion
1 1/2 cups finely diced carrots
1 garlic clove, crushed
1 1/2 cups stewed tomatoes, pureed
1 cup low-sodium vegetable broth
1/2 teaspoon salt
1/2 cup frozen green peas
2 tablespoons minced fresh flat-leaf parsley

In medium saucepan, heat oil; add rice and onion. Cook over medium heat, stirring frequently, 8-10 minutes, until mixture is golden brown. Add carrots and garlic; cook, stirring constantly, 1 minute longer. Add tomatoes, broth and salt to rice mixture; bring liquid to a boil, stirring frequently. Reduce heat to low; simmer, covered, 20 minutes, until most of the liquid is
absorbed and rice is almost tender. Remove from heat; stir in peas. Let mixture stand, covered, 5-10 minutes, until all of the liquid is absorbed and rice is tender. Serve sprinkled with parsley.

SERVING SIZE: 1 1/4 cups

POINTS PLUS POINTS: 6 per serving

PER SERVING: 250 Calories, 3 g Total Fat, 1 g Saturated Fat, 0 mg Cholesterol, 585 mg Sodium, 50 g Total Carbohydrate, 5 g Dietary Fiber, 6 g Protein, 88 mg Calcium

Broccoli-Tofu Stir Fry with Cashews

Makes 5 servings

Ingredients

3 tbsp soy sauce
2 tbsp seasoned rice vinegar
1 1/2 tsp bottled minced garlic
2 tsp fresh or bottled chopped ginger
1 (1-pound) package firm tofu, drained and cut into 1/2 inch cubes
1 tbsp dark sesame oil, divided
5 cups fresh broccoli florets
1/2 cup chopped green onions
2 tbsp seeded minced jalapeno pepper
1/3 cup cashews
5 cups hot cooked somen (wheat noodles) or angel hair pasta

Combine first 4 ingredients in a shallow dish, and stir well. Add tofu cubes,
stirring gently to coat. let stand 15 minutes. Remove tofu from dish, reserving
marinade. Heat 2 tsp oil in a wok or nonstick skillet over high heat. Add tofu;
cook 2 minutes or until browned. Remove tofu; set aside, and keep warm. Add
remaining 1 tsp oil and next 3 ingredients to pan; sauté 2 minutes. Stir in
reserved marinade, tofu, and cashews; serve over noodles.

SERVING SIZE: About 1 1/2 cups stir-fry and 1 cup noodles

POINTS PLUS POINTS: 9 per serving

PER SERVING: 358 Calories, 11.4 g Total Fat, 1.8 g Saturated Fat,
0 mg Cholesterol, 567 mg Sodium, 49 g Total Carbohydrate,
5.8 g Dietary Fiber, 17.5 g Protein, 358 mg Calcium

Old-Fashioned Oatmeal

Ingredients

1 cup water
1/2 cup oatmeal
2 tablespoons chopped apples
1 tablespoon raisins
1 teaspoon brown sugar

Instructions
1. Combine the water and oatmeal in a small saucepan.
2. Add the apple and raisins. Cook, stirring occasionally, over medium heat for 7 minutes.
3. Spoon into a serving dish and sprinkle with the brown sugar. Serve warm.

Serving Size: about 1 cup

Nutritional Information
Number of Servings: 1

* Calories 201
* Carbohydrate 40 g
* Fat 2 g
* Fiber 5 g
* Protein 6 g
* Saturated Fat 0 g
* Sodium 5 mg

Points Plus Points: 5

Friday, February 25, 2011

Lentil One-Pot Casserole

Ingredients
  • 6 3/4 oz dry lentils, about 1 cup, rinsed
  • 1/2 cup(s) uncooked brown rice
  • 2 cup(s) carrot(s), shredded
  • 3 cup(s) water
  • 1 packet(s) onion soup mix, 5.5 Tbsp, reduced-sodium preferred
  • 1 tsp dried basil
  • 1 tsp garlic powder
  • 1 tsp olive oil
Instructions

* Rinse lentils.

* Place all ingredients in a large pot. Bring to a boil. Reduce heat, cover and cook until rice is done, about 20 minutes. Yields 1 cup per serving.

PointsPlus™ Value: 7
Servings: 4

Thursday, February 24, 2011

Moroccan Slow Cooker Stew

Ingredients
  • 1 spray(s) cooking spray, (5 one-second sprays per serving)
  • 1 small onion(s), chopped
  • 1 clove(s) (medium) garlic clove(s), minced
  • 3 pound(s) butternut squash, peeled, seeded, cut into 1/2-inch cubes
  • 1 cup(s) carrot(s), baby
  • 1 cup(s) canned crushed tomatoes
  • 1/2 cup(s) vegetable broth
  • 1/4 tsp ground cinnamon
  • 1/2 tsp Cumin seeds
  • 1/2 tsp red pepper flakes
  • 15 oz canned chickpeas, drained and rinsed
  • 1/2 tsp table salt
Instructions

* Coat a small pot with cooking spray. Add onion and garlic; sauté for 5 minutes.

* Place squash in a 3-quart or larger slow cooker (crockpot). Add onion and garlic, carrots, tomatoes, broth, cinnamon, cumin and red pepper flakes. Cover and turn on to low heat; simmer for 6 hours.

* Add chickpeas and salt. Stir, cover and heat for 5 minutes. Yields about 1 1/3 cups per servin

PointsPlus™ Value: 5
Servings: 6

Wednesday, February 23, 2011

Honeydew Sorbet

Ingredients
  • 1/2 cup(s) water
  • 1/3 cup(s) sugar
  • 30 leaf/leaves basil, washed, dried and finely minced
  • 1 medium honeydew melon, well-ripened
  • 2 Tbsp fresh lime juice
Instructions

* In a small saucepan, combine water, sugar and basil; bring mixture to a boil over medium-high heat. Boil for 1 minute, reduce heat and simmer for 5 minutes more; remove from heat and let cool.

* Meanwhile, cut melon into slices; remove seeds and rind. Cube melon flesh; place in a food processor and chop melon into a pulp. (You should end up with about 4 to 4 1/2 cups of pulp.)

* Combine cooled basil syrup, melon pulp and lime juice in a medium bowl. Freeze using one of these methods:
o Machine method - Run mixture through an ice cream maker as per manufacturer’s instructions. Serve immediately or put in freezer for future use. If frozen, soften in refrigerator for about 10 to 20 minutes before serving. Yields about 2/3 cup per serving.
o Freezer tray method - Pour mixture into a shallow metal pan and freeze halfway through, about 20 to 30 minutes. Rake a fork or spoon through partially frozen mixture so it does not freeze into a solid block; return pan to freezer and let freeze. Before serving, run sorbet through a food processor or blender to obtain desired texture. Yields about 2/3 cup per serving.

Notes

* Serve this sorbet alone or pair it with another seasonal flavour like blueberry, raspberry or pineapple sorbet. Or add a sprinkling of summer berries for a dash of colour.

Feel free to experiment with other accent flavours, too, such as mint or lemon verbena instead of basil.

PointsPlus™ Value: 3
Servings: 8

Tuesday, February 22, 2011

Pear and Berry Crumble

Ingredients
  • 1/4 cup(s) uncooked old fashioned oats
  • 10 oz frozen unsweetened mixed berries
  • 2 medium pear(s), unpeeled, cored and cut into 1/2-inch cubes
  • 3 Tbsp all-purpose flour, divided
  • 1 Tbsp sugar, or apple juice concentrate
  • 1/4 cup(s) Kellogg's Original All-Bran, or other crunchy bran cereal
  • 2 Tbsp unpacked brown sugar
  • 1/4 tsp ground cardamom
  • 1 Tbsp reduced-calorie margarine, added in small pieces
Instructions

* Preheat oven to 375°F.

* Sprinkle oats onto a nonstick skillet. Cook over medium heat, shaking skillet frequently until oats turn golden, 1 minute; set aside.

* In a bowl, toss together berries, pears, 1 tablespoon flour and granulated sugar. Spoon into shallow 1 1/2-quart glass casserole dish.

* In a bowl, combine oats, bran cereal, remaining flour, brown sugar and cardamom. Cut in margarine to make crumb topping. Sprinkle over fruit.

* Bake until fruit is bubbling and topping is browned, about 30 minutes. Yields about 1 cup per serving.

PointsPlus™ Value: 5
Servings: 4

Monday, February 21, 2011

Roasted Garlic Potatoes

Points Plus+ 2 Per Serving

Ingredients:

1 pound tiny red potatoes, halved
1 head garlic, cloves separated but not peeled
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
Directions:

Arrange potatoes and garlic cloves in a 9 x 13-inch pan. Drizzle with oil and sprinkle with salt
and pepper

Bake at 350 degrees F for 30 to 40 minutes, or until potatoes are tender and garlic is soft.
Squeeze the roasted garlic from the peels onto the potatoes. Mix together.

Makes 8 (1 Cup Servings)

Nutritional Info Per Serving: 64 Calories, 3.4 g Fat, 0.7 g Fiber, 7.8 g Carbohydrates, 0.9 g
Protein, 136 mg Sodium

Sunday, February 20, 2011

Cole Slaw

Weight Watchers 1 PointsPlus+

Ingredients:

DRESSING
3 tbsp rice vinegar
2 tablespoons soy sauce
2 tbsp oil, preferably peanut
½ tbsp sesame oil (a key ingredient, try not to skip)
2 tbsp peanut butter (preferably low-fat)
½ tbsp minced garlic
½ tbsp fresh minced ginger
¼ tsp Thai chili sauce or Tabasco

SLAW
1 red sweet pepper, diced
1 yellow sweet pepper, diced
2 carrots, peeled and diced
4 green onions (use whole onion) , chopped
1 cup chopped cilantro
16 ounces chopped cabbage

1. Whisk dressing ingredients in a small bowl. Combine the peppers, carrots and green onions in a large serving bowl.

2. About 15 minutes before serving stir in the cilantro, cabbage and dressing. Combine well.

Makes 7 Cups. (1/2 cup per serving) weight watchers- 1 point

NUTRITION ESTIMATE Per ½ Cup serving:

55 Cal (51% from Fat); 3g Tot Fat; 1g Sat Fat; 6g Carb; 2g Fiber; 154mg Sodium; 0mg Cholesterol, 0g Protein
Weight Watchers PointsPlus+ =1

Saturday, February 19, 2011

PUMPKIN SOUP

WEIGHT WATCHER 5 PointsPlus LOW CARB

INGREDIENTS

2 medium carrots, sliced
2 tbsp vegan margarine
1 medium onion, finely chopped
1 celery rib, finely chopped
1 garlic clove, minced
2 (15 oz) cans pumpkin
1 (32 oz) container reduced sodium veggie broth
1/2 cup half and half (vegan substitution))
3 tbsp maple syrup
1/2 cup water
1 tsp pumpkin pie spice
1 Recipe for Spiced Croutons ( see below)
Celery leaves (optional)

DIRECTIONS

1. In a large saucepan cook carrots in hot butter over medium heat for 2 minutes; add onion, celery and garlic. Cook 8 to 10 minutes or until vegetables are tender.

2. Stir in pumpkin, broth, half and half, water, maple syrup and pumpkin pie spice.
Heat through and season with salt and pepper.

3. To serve top soup with Spiced Croutons and celery leaves.

Yield: about 8 side dish servings.
Weight Watcher points 4

SPICED CROUTONS

In a bowl toss 3 cups 1 inch bread cubes with 2 tsp pumpkin pie spice. In large skillet cook bread cubes in 2 tbsp hot vegan margarine 8 minutes or until toasted, turning occasionally.

NUTRITION INFORMATION

Serving size = 1 cup
Weight watcher Points 4 Weight Watchers PointsPlus+=5
#Calories200,
#Total Fat (g)9,
#Saturated Fat (g)5,
#Monounsaturated Fat (g)2,
#Polyunsaturated Fat (g)1,
#Cholesterol (mg)21,
#Sodium (mg)590,
#Carbohydrate (g)28,
#Total Sugar (g)11,
#Fiber (g)4,
#Protein (g)5,
#Vitamin C (DV%)12,
#Calcium (DV%)9,
#Iron (DV%)14,
#Percent Daily Values are based on a 2,000 calorie diet.

Friday, February 18, 2011

weekly weigh-in

I lost 1.4 lbs this week. That is not bad considering I decided to relax and just not stress so much about my diet for a while. I am just trying to do my best and not to get so worked up about it. I guess a relaxed me does okay too.

Vegetarian Ratatouille

Weight Watchers 6 Points Plus

Ingredients

1 medium eggplant, chopped
2 small zucchini, diced
6 oz fresh mushrooms, cut in quarters
2 tbsp olive oil
1 (24 oz) jar Prego® chunky Italian sauce
1/2 tsp dried oregano leaves, crushed
2 tbsp fresh parsley, chopped
1 tbsp grated Parmesan cheese ( I plan to omit this)

Directions

1. Preheat oven to 400° F.
Place eggplant, zucchini and mushrooms onto a rimmed baking sheet.
Add olive oil and toss to coat. Sprinkle with oregano.

2. Bake for 25 minutes or until the vegetables are lightly browned,
stirring occasionally. Remove baking sheet from oven.
Pour sauce over vegetables and stir to coat.

3. Return to oven and bake for 5 minutes more.
Sprinkle with the parsley. Serve with the Parmesan cheese.

Yield: 4 Servings Serving Size (1 1/4) cups

Weight Watchers 6 Points Plus Vegetarian Ratatouille

Nutrition Information

Calories 218
Total Fat 10g
Saturated 1g
Cholesterol 1mg
Sodium 483mg
Carbohydrates 28g
Dietary Fiber 8g
Protein 6g

Thursday, February 17, 2011

Red Lentil Soup

~1 cup Masoor dal (Red Lentils)
~1/4 teaspoon tumeric
~1/2 teaspoon ground black pepper
~1/4 stick cinnamon
~1 teaspoon salt
~1 teaspoon cayenne pepper
~1 teaspoon cumin powder
~1/2 onion diced

~Fresh Cilantro, optional


1.) Place first seven ingredients, together in a medium saucepan.

2.) Fill the pot with water just 1-2 inches above the mixture. (Edit ~ 4cups of water)

3.) Bring the pot to a boil, and then decrease heat to a low simmer

4.) Cover & cook until the lentils are soft and tender, and have a porridge like consistency. This takes me about 35-40 minutes.

5.) Meanwhile, lightly brown the diced onions with oil, in a small pan.

6.) After lentils have cooked, add the cooked onions to the lentil soup. Cook for one-two minutes.

7.) Salt the lentil soup to taste and garnish with chopped cilantro. Serve with Basmati Rice.

Serves: 2-3 Prep: 5 minutes Cook time:~35-40 minutes
15 points for the whole pot
http://spicyhabibti.blogspot.com

Wednesday, February 16, 2011

vegan taco soup

1 cup brown rice
1 Tablespoon Olive Oil
½ cup taco seasoning
½ teaspoons Salt
1 Tablespoon Olive Oil
1 cup Diced Onion
¼ cups Diced Green Bell Pepper
¼ cups Red Bell Pepper
3 cloves Garlic, Minced
1 can diced Tomatoes
1 can Green Chilies
2 boxes, fluid Low Sodium Vegetable Stock
1 can Tomato Paste
2 cans Black Beans, Drained
1 can kernel corn
3 Tablespoons Cornmeal Or Masa
5 whole Corn Tortillas, Cut Into Uniform Strips Around 2 To 3 Inches
Garnishes:
Diced Avocado
Diced Red Onion
Salsa Or Pico De Gallo
Grated soy Cheese
Cilantro

Instructions

Heat 1 tablespoon olive oil in a pot over medium high heat. Add onions, red pepper, green pepper, and minced garlic. Stir and begin cooking, then add the taco seasoning. Stir to combine. Pour in diced tomatoes, diced green chilis, veggie stock, tomato paste, corn, rice, and black beans. Bring to a boil, then reduce heat to a simmer. Simmer for 45 minutes, uncovered.
Mix cornmeal with a small amount of water. Pour into the soup, then simmer for an additional 30 minutes. Check seasonings, adding more if needed—add more chili powder if it needs more spice, and be sure not to undersalt. Turn off heat and allow to sit for 15 to 20 minutes before serving. Five minutes before serving, gently stir in tortilla strips.
Ladle into bowls, then top with diced red onion, diced avocado, pico de gallo, and grated soy cheese, if you have it! (The garnishes really make the soup delicious)

Tuesday, February 15, 2011

Sweet Potato and Black Bean Hash

Serve with chopped fresh cilantro and lime wedges (to squeeze over the top) if desired.

Ingredient List

4 servings

* 2 tsp. vegetable oil
* 2 medium onions, chopped
* 1 medium sweet potato, peeled and cut into 3/4-inch dice
* 2 large cloves garlic, minced
* 1 jalapeno pepper, seeded and minced
* 4 tsp. ground cumin
* 1/2 tsp. salt
* 3/4 cup frozen corn
* 15-oz. can black beans, drained and rinsed

Directions

1. In large heavy skillet, preferably cast-iron, heat oil over medium-high heat. Add onions and cook, stirring often, until softened, about 5 minutes.
2. Add sweet potato and cook, stirring often, until beginning to brown in spots, about 3 minutes. Stir in garlic, jalapeno, cumin and salt and cook, stirring often, 30 seconds. Add 3/4 cup water and cook, stirring to scrape any browned bits from bottom of pan, until potatoes are tender, about 5 minutes. Stir in corn and beans and cook, stirring occasionally, until heated through. Season with freshly ground pepper to taste and serve hot.

Nutritional Information

Per serving: Calories: 207, Protein: 9g, Total fat: 3g, Carbs: 38g, Cholesterol: mg, Sodium: 279mg, Fiber: 9g, Sugars: g

Monday, February 14, 2011

breakfast idea

1/2 apple grated
6-8 grapes cut in 1/2
1-2 T raisins
2-3 T say vanilla yogurt (or other vegan yogurt)
1/4 C quick oats
1 T flax seeds ground
cinnamon

mix it all and enjoy

Whole-Wheat Spaghetti with Golden Garlic, Tomatoes, and Sage

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

Sunday, February 13, 2011

Vegetarian Black Bean Chili w/Orange, Cumin & Cinnamon

  • 2 oranges
  • 2 T olive oil
  • 2 c chopped onions
  • 4 garlic cloves, minced
  • 4 t chili powder
  • 4 t ground cumin
  • 2 t ground cinnamon
  • 3 (15 oz) cans black beans, drained
  • salt & pepper
  • 1 1/2 c water to think if needed
  • sour cream substitute, cilantro leaves & organic blue tortilla chips for garnish
  1. Grate enough orange peel to measure 1 1/2 t & juice oranges (about 1 c juice).
  2. Heat oil in heavy large saucepan over medium-high heat. Add onions & saute 5 min. Mix in garlic & spices. Add beans, tomatoes & half of orange juice.
  3. Simmer over medium heat until heated through and flavors blend, stirring often, about 15 min. Mix in orange peel & remaining orange juice. Add water to think if necessary & season to taste with salt & pepper.
  4. Ladle in bowls and top with sour cream substitute, cilantro leaves and a blue corn tortilla chip.

Saturday, February 12, 2011

Vegan Texas Chili

  • water/broth to saute
  • small onion, chopped
  • 2 garlic cloves, chopped
  • salt and pepper
  • 1 teaspoon oregano
  • 1 teaspoon cumin
  • 1/2 teaspoon paprika
  • 1/2 teaspoon cayenne (optional)
  • 1/2 tablespoon chili powder
  • 1/2 cup bulgur
  • 3 1/2 teaspoons soy sauce
  • 1 tablespoon ketchup
  • 1 can rotel (I used mild)
  • 1 can water
  • 2 tablespoons tomato paste

Saute-steam the onions until they are soft, about five minutes. Add the garlic and cook another 30 seconds. Add all the spices and stir to combine. You can leave out the cayenne to reduce the heat a bit. Add the bulgur and stir everything together again. Combine the soy sauce and ketchup and pour the mixture over the bulgur. Stir continuously until combined.

Pour in the can of rotel (or about 10 ounces diced tomatoes). Fill the can with water once and add to the other ingredients. Add the tomato paste and stir everything once more. Bring everything to a boil and then turn the heat down to a simmer. Simmer covered for 20 minutes.

Taste and adjust the seasonings. Most of the liquid should be absorbed. If the chili is too dry, add some water. If it's too wet, simmer a few more minutes. Texas chili can be anywhere from moist to somewhat soupy, whatever your preference.

Friday, February 11, 2011

Super Lentil Loaf

Ingredients:

2 large artichokes, rinsed
1/2 cup onion, diced
2 cloves garlic, minced
3 cups mushrooms, finely chopped
1/4 cup diced celery
2 tablespoons minced parsley
1/2 teaspoon poultry seasoning (herbal blend of Thyme, Sage, Marjoram, Rosemary, Black Pepper And Nutmeg)
1 1/2 cups cooked lentils or 1 (15 ounce) can lentils, no salt added or low sodium, rinsed and drained
1/3 cup raw pecans, chopped finely
1/4 cup rolled oats
1/4 cup tomato paste (+ extra reserved for top of loaf)
2 tablespoons arrowroot powder (or whole wheat flour)
2 tablespoons MatoZest
freshly ground black pepper, to taste

Instructions:
1. Preheat oven to 350 degrees F.
2. Slice one inch off the top of each artichoke. Cut off the very bottom of the stem, but keep the stems attached. Slice artichokes in half, lengthwise.
3. Place them in a steamer basket over several inches of water, bring water to a boil, cover and steam for 40 minutes.
4. Set artichokes aside until cool enough to handle.
5. Scoop out and discard the fibrous choke from the center of each artichoke.
6. Remove the hearts and transfer to a bowl.
7. Mash lightly.
8. Scrape off the bottom one third of each leaf and add to mashed hearts.
9. Carefully scrape out the tender insides of the stems to use as well.
10. In a fry pan, heat one tablespoon of water or vegetable broth.
11. Add onion and garlic and saute for 5 minutes.
12. Add mushrooms, cover and cook until mushrooms are tender.
13. Add celery, parsley and poultry seasoning.
14. Saute another 5 minutes, adding more water if needed to prevent sticking.
15. Place the sauteed vegetables in a bowl and add the lentils, 1 cup of mashed artichokes, pecans, rolled oats, tomato paste, arrowroot powder, MatoZest and back pepper.
16. Stir well to combine.
17. Lightly rub a loaf pan with minimal amount of oil.
18. Fill the loaf pan with lentil mixture and press down evenly.
19. Spread a 1/8 inch layer of reserved tomato paste over top.
20. Bake for 1 hour.
21. Remove from oven and let stand at room temperature for 30 minutes before slicing and serving.

Makes 1 loaf

Thursday, February 10, 2011

Easy meal idea

1 cup cooked and seasoned black beans (seasoned with cumin, garlic, onion and chili powder)
1 cup cooked sweet potato
a little nutitional yeast
a tbsp or so of salsa

This is just wonderful as the sweet potato adds some creaminess and sweetness to it.

Wednesday, February 9, 2011

Green Smoothies

Here are a few green smoothies to try:

Spinach-Mango
1 handful of fresh organic spinach
1 stalk celery (Optional)
1 or 2 sweet yellow mangos
1 banana

Smoothie
1 bunch red dandelion
1/2 small watermelon
1 cup frozen strawberries
1 cup of grapes

Smoothie
1 bunch kale
2 oranges
6 strawberries
1 cup of grapes

Kale-Strawberry-Peach
1 bunch green kale
1 pint strawberries
3 small peaches
2 cups water

Apple-Kale-Lemon
4 apples
½ lemon juice
5 leaves of kale
2 cups water

Pear-Kale-Mint
4 ripe pears
5 leaves of kale
½ bunch of mint
2 cups water

Strawberry-Banana-Romaine
1 cup strawberries
2 bananas
½ bunch romaine
2 cups water

Smoothie
One half small seeded watermelon
10 strawberries
1 bunch spinach
1 cup water.

Smoothie
1 beautiful bunch of red dandelion greens
1 orange remove orange part of peel with knife, leave the white as it is high in calcium
1 mango
1 banana

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
* 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

Tuesday, February 8, 2011

Squashed Macaroni

2 cups cooked winter squash (butternut, hubbard, pumpkin, etc.) fresh or frozen
1 1/2 cups milk (plant or animal)
1 tablespoon miso
2 tablespoons tahini
1 tablespoon nutritional yeast flakes (lots of B vitamins, tastes cheesy);
1/2 teaspoon sea salt
Black pepper to taste
1/4 teaspoon ground nutmeg
1/4 cup minced fresh parsley
1 pound whole grain elbow macaroni, cooked
1/2 cup walnuts, minced or ground

Puree squash, milk, miso, tahini, nutritional yeast, salt, pepper, nutmeg, and parsley in blender or food processor until smooth. Pour sauce into medium-size pan, and warm over low heat while pasta cooks.

NOTES: You can leave out the miso and cut back on the tahini if you choose to. You may also use cashews in place of the walnuts, and ground the cashews and mix them into the sauce while warming to give it more thickness.

Monday, February 7, 2011

Black Bean Salad

1 ripe avocado, mashed
1/4 cup chopped cilantro
2 tablespoons lime juice
2 (15-ounce) cans no-salt-added black beans, rinsed and drained
4 cups shredded romaine lettuce
1 cup grape tomatoes, halved
1 cup corn kernels, fresh or thawed if frozen
1 small red bell pepper, seeded and chopped
1/2 cup toasted pumpkin seeds


In a large bowl, whisk together avocado, cilantro and lime juice until blended.
Add beans, lettuce, tomatoes, corn, pepper, pumpkin seeds and toss until evenly coated.

Nutrition

Per serving: 360 calories (100 from fat), 11g total fat, 1.5g saturated fat, 0mg cholesterol, 35mg sodium, 52g total carbohydrate (18g dietary fiber, 6g sugar), 16g protein

Sunday, February 6, 2011

Fruit and Seed Bars

1 Cup Old Fashioned Oats
1/2 Cup Raw Pumpkin Seeds (also known as Pepitas)
1/2 Cup Raw Sunflower Seeds
2 Tbsp Flax Seeds
1 Cup Dried Fruit (blueberries, raisins, currants, cranberries and/or cherries)
1/2 Cup Unsweetened Coconut Flakes
1/3 Cup Honey (to veganize I am going to use brown rice syrup or maple syrup)
1/2 Cup Sunflower Butter

1. Preheat oven to 325 degrees.
2. In a food processor, pulse the first 6 ingredients until finely chopped (it's ok if there are few coarsely chopped pieces).
3. Add the honey and sunflower and pulse until starting to combine.
4. Pour the mixture into a 9 x 9 inch pan, greased then line with parchment and press down into the pan until completely even.
4. Bake for 25 minutes.
5. Let the bars completely cool before cutting with a serrated knife into bars.
6. Serve.

(Makes 20 Bars)
*Cool, place in Ziploc bags, label and freeze. Defrost to room temperature and enjoy!

Saturday, February 5, 2011

Mexican Soup

1 medium onion, minced
4 medium cloves garlic, chopped
2 TBS red chili powder
3 cups + 1 TBS vegetable broth
1 small to medium green bell pepper, diced into 1/4-inch pieces
1 small zucchini (courgette), diced into 1/4-inch pieces
1 cup finely chopped collard greens
1 15 oz can diced tomatoes
1 15 oz can black beans, rinsed
1 cup frozen yellow corn
1 4 oz can diced green chili
1 tsp dried oregano
1 tsp ground cumin
1/4 cup chopped pumpkin seeds
1/2 cup chopped fresh cilantro
Salt and pepper to taste

Directions:

1. Heat 1 TBS broth in a medium soup pot. sauté onion, garlic, and green peppers in broth over medium heat for about 5 minutes, stirring often.
2. Add red chili powder and mix in well. Add broth, zucchini, collard greens, and tomatoes. Cook for another 5 minutes and add beans, corn, green chili, oregano, and cumin.
3. Bring to a boil on high heat. Once it begins to boil, reduce heat to medium-low and simmer uncovered for 15 minutes longer. (Simmering uncovered enhances the flavor.) Add chopped cilantro, pumpkin seeds, salt, and pepper.

Friday, February 4, 2011

Green Goodness Soup

1lb fresh broccoli crowns
1lb fresh spinach
1 small onion, diced
2 teaspoons Better than Bullion (or any veggie bullion or veggie broth)
Water
Rolled Oats, if necessary

Steam the broccoli for about 5 minutes or until slightly tender. While the broccoli is steaming, sautee the onion in about 1 tablespoon olive oil. Keep the flame low and continue cooking until the onion is golden and soft. Let the broccoli cool slightly then chop. Add to the onion along with about 2 cups of water and the spinach. Cover and cook until the spinach is wilted, about 5-10 minutes. Add the Better than Bullion. Bring to a boil and cook 5 minutes. Using an immersion blender, blend the soup well until it is smooth and creamy. It should have a thick consistency. If you've added too much liquid, add about 1/2 cup of rolled oats and continue cooking another 10 minutes. Puree again.

Thursday, February 3, 2011

Creamy Mushroom Soup

2 cups chopped onions (2 medium ones)
3-4 cloves garlic, minced
1/4 cup uncooked pearl barley
1/4 tsp ground nutmeg
1 pounds white mushrooms
4 baby portobello mushrooms sliced
1/4 cup sherry
1/2 cup chopped parsley
salt and pepper to taste

Saute onions and garlic in a large heavy pot in water or sherry. Add barley and nutmeg and cook for 1 minute, stirring. Add chopped mushrooms, broth and sherry. Bring to a boil, reduce head and simmer for 40 minutes. Add parsely and cool soup slightly. Puree soup in batches in a food
processor or blender until very smooth. Return to the pot and season with salt and pepper.

Wednesday, February 2, 2011

Tomato, Lentil and Coconut Soup

  • 8 to 10 ripe tomatoes, skinned
  • 1 cup red lentils
  • 1 medium onion
  • 1 tbsp. olive or other vegetable oil
  • 1/2 cup fresh grated coconut
  • 1/2 cup tomato puree
  • 3 cups vegetable stock
  • salt and pepper to taste

Saute the onion in the oil, then chop up tomatoes and add along with tomato puree. Cook for a couple of minutes then add stock and leave to simmer for 20 minutes. Using a blender or food processor, blend soup until creamy, return to pan, add grated coconut and lentils and cook on low heat for 5 - 10 minutes.
Place two or three falafel balls in each bowl, add soup, and serve hot.

Tuesday, February 1, 2011

Pumpkin Soup

2 onions, chopped
1 tbsp. olive or other vegetable oil
flesh of 1 pumpkin
3-4 cups soya milk
sea salt to taste
freshly ground black pepper

Saute the onion in the oil until soft. Add the pumpkin and cook for a few minutes. Add the soya milk and bring to a boil. Reduce heat and simmer gently until the pumpkin is soft. Place soup in blender or food processor and blend until smooth. Add salt and pepper to taste.

**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.