Ingredient List
Serves 4
* 1 lb. carrots, cut into 2-inch sticks (3 1/2 cups)
* 1 lb. parsnips, peeled and cut into 2-inch sticks (5 cups)
* 1 Tbs. olive oil
* 1/4 cup mustard seeds
* 1 Tbs. unsalted butter
* 3 1/2 Tbs. pure maple syrup
* 2 Tbs. Dijon mustard
Directions
1. Steam parsnips and carrots in steamer over medium heat 8 to 10 minutes, or until crisp-tender. Drain.
2. Heat oil in skillet over low heat. Add mustard seeds and cover. When popping sound begins, turn off heat. Keep skillet covered until popping stops. Set aside.
3. Melt butter in nonstick skillet over medium heat. Stir in maple syrup and mustard. Add parsnip and carrot sticks, and cook over low heat 8 minutes, or until vegetables are glazed and golden. Toss with mustard seeds, and season with salt and pepper, if desired.
Nutritional Information Per 1-cup serving: Calories: 276, Protein: 5g, Total fat: 10g, Saturated fat: 3g, Carbs: 45g, Cholesterol: 8mg, Sodium: 400mg, Fiber: 9g, Sugars: 20g
Sunday, October 31, 2010
Saturday, October 30, 2010
Hunter's Flat Bean Soup
10 cups water
3/4 cup lentils
1 1/4 cups lima beans
2 carrots -- chopped
2 stalks celery -- chopped
2 onions -- chopped
1 green chili pepper -- chopped, canned
2 cups cabbage -- shredded
1 can tomatoes -- chopped (28 oz)
1 teaspoon garlic powder
1 tablespoon low sodium soy sauce
Place legumes in a large pot with the water. Bring to a boil, cover, reduce heat to medium-low and cook for 1 hour. Add carrots, celery, onions, chili pepper, tomatoes and seasonings. Cook for an additional hour. Add cabbage and simmer for 30 minutes longer.
Helpful hints: If soup gets too thick, add more water while cooking.
Per Serving (excluding unknown items): 150 Calories; trace Fat (2.6% calories from fat); 10g Protein; 28g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 90mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable.
3/4 cup lentils
1 1/4 cups lima beans
2 carrots -- chopped
2 stalks celery -- chopped
2 onions -- chopped
1 green chili pepper -- chopped, canned
2 cups cabbage -- shredded
1 can tomatoes -- chopped (28 oz)
1 teaspoon garlic powder
1 tablespoon low sodium soy sauce
Place legumes in a large pot with the water. Bring to a boil, cover, reduce heat to medium-low and cook for 1 hour. Add carrots, celery, onions, chili pepper, tomatoes and seasonings. Cook for an additional hour. Add cabbage and simmer for 30 minutes longer.
Helpful hints: If soup gets too thick, add more water while cooking.
Per Serving (excluding unknown items): 150 Calories; trace Fat (2.6% calories from fat); 10g Protein; 28g Carbohydrate; 10g Dietary Fiber; 0mg Cholesterol; 90mg Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 Vegetable.
Friday, October 29, 2010
Vegetable Chili
1/2 cup water
1/2 cup onion -- chopped
1/2 cup green bell pepper -- chopped
1/2 cup zucchini -- cut into chunks
1/2 cup yellow squash -- cut into chunks
1 cup frozen corn kernels
1 can stewed tomatoes -- (28 oz.)
1 cup cooked black beans
1 cup pinto beans -- cooked
1 cup cooked white beans
1 cup cooked garbanzo beans
1/4 cup chopped green chiles
1 tablespoon chili powder
1/2 tablespoon soy sauce
1 dash cayenne pepper -- ground
Place the water, onion, green pepper in a large soup pot. Cook and stir until the onion is tender, about 5 minutes. Add the remaining ingredients, stir to mix well, and bring to a boil.
Reduce the heat and cook uncovered over medium low heat for 30 minutes. Serve in soup bowls by itself or over whole grains.
Per Serving (excluding unknown items): 217 Calories; 1g Fat (5.7% calories
from fat); 12g Protein; 41g Carbohydrate; 12g Dietary Fiber; 0mg
Cholesterol; 90mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 0 Fat.
1/2 cup onion -- chopped
1/2 cup green bell pepper -- chopped
1/2 cup zucchini -- cut into chunks
1/2 cup yellow squash -- cut into chunks
1 cup frozen corn kernels
1 can stewed tomatoes -- (28 oz.)
1 cup cooked black beans
1 cup pinto beans -- cooked
1 cup cooked white beans
1 cup cooked garbanzo beans
1/4 cup chopped green chiles
1 tablespoon chili powder
1/2 tablespoon soy sauce
1 dash cayenne pepper -- ground
Place the water, onion, green pepper in a large soup pot. Cook and stir until the onion is tender, about 5 minutes. Add the remaining ingredients, stir to mix well, and bring to a boil.
Reduce the heat and cook uncovered over medium low heat for 30 minutes. Serve in soup bowls by itself or over whole grains.
Per Serving (excluding unknown items): 217 Calories; 1g Fat (5.7% calories
from fat); 12g Protein; 41g Carbohydrate; 12g Dietary Fiber; 0mg
Cholesterol; 90mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1/2 Lean Meat;
1 Vegetable; 0 Fat.
Thursday, October 28, 2010
"Skinny Bitch"
I read the book "Skinny Bitch" last night and I have to say, I really enjoyed it. I was inspired all over again to continue my vegetarian journey. There was a part in the middle that really effected me. I was in tears. I was so upset that even later, it was on my mind and Prince Charming told me that I was letting it get to me. But somethings just get into my soul and that chapter of that book did. I even took a quote from the book, wrote it out and stuck it up on my fridge!
I am reading, "Skinny Bitch in the Kitch" now and getting all kinds of great ideas.
I am reading, "Skinny Bitch in the Kitch" now and getting all kinds of great ideas.
Tofu oat burgers
This one is low fat if you remember to:
2 medium onions, chopped finely
3 ribs celery, chopped finely
light oil (sunflower, peanut, etc.) for sautéeing and frying
1-1/2 pounds firm tofu, drained
1 cup rolled oats (regular or quick-cooking)
2 Tablespoons tamari soy sauce
1 large clove garlic, pressed or finely minced
1/2 teaspoon dried herbs of your choice, optional
Sauté the onions and celery in a thin layer of oil until soft, about 5-10 minutes. In a mixing bowl,
mash the tofu with a fork. Add in the oats, tamari, garlic, herbs (if using any) and the sautéed
vegetables. Mix well, then knead until mixture is smooth. Form into burgers and fry in lightly oiled skillet until browned on both sides. Drain on paper towels and serve hot.
- you use a lower fat tofu
- you water-saute the veggies, and bake the burger rather than frying
2 medium onions, chopped finely
3 ribs celery, chopped finely
light oil (sunflower, peanut, etc.) for sautéeing and frying
1-1/2 pounds firm tofu, drained
1 cup rolled oats (regular or quick-cooking)
2 Tablespoons tamari soy sauce
1 large clove garlic, pressed or finely minced
1/2 teaspoon dried herbs of your choice, optional
Sauté the onions and celery in a thin layer of oil until soft, about 5-10 minutes. In a mixing bowl,
mash the tofu with a fork. Add in the oats, tamari, garlic, herbs (if using any) and the sautéed
vegetables. Mix well, then knead until mixture is smooth. Form into burgers and fry in lightly oiled skillet until browned on both sides. Drain on paper towels and serve hot.
Wednesday, October 27, 2010
Party Snacks
- A great "pizza" is to take a crust (your own or store bought) and spread pureed beans on for "sauce". We like great nothern pureed with a little garlic and just enough water to make it spread. We've also used chick-peas. On top of that spread carmelized onions (you can carmelize in water it just takes longer.) Bake like you would pizza.
- A pea guac sounds great. You can do similar thing before like a thick split pea soup that can be used as dip for tortilla or veggies. Just take dry split peas, carrots, onions or whatever you usually put in your split pea soup and add water only not quite as much as for soup, cook till it's thick. You can also cool and blend it to make it smoother. Sorry I don't have exact measurements.
- Another Great one is a lot like buffalo wings: stuff celery with tofutti cream cheese and serve with a bottle of Milkhenny's red hot pepper sauce! Same tast as buffalo wings but much more healthy for you!
- a veggie tray (broccoli spears, celery, carrots, red-yellow-green pepper 'scoops', portabella mushrooms, kalmata olives and a vegan ranch dressing/dip. Also, pita chips and lemon hummus.
- Pita and/or veggies dipped in hummus and/or baba ganouj
- Baked tortilla chips and homemade salsa
- Kettle corn (just add a few tablespoons of sugar just as it starts popping, then salt the result)
- Chili and cornbread if it's in the winter
- Bruschetta (baguette slices baked, then spread with a little roasted garlic and topped with chopped tomatoes and basil)
- Roasted garbanzo beans
- Kebabs (with veggies, seitan, tofu -- whatever is on hand)
- Fresh bread and homemade jam to spread on it (You can offer butter, but it's not required)
- homemade chili beans
- whirled peas guacamole: thaw a box of frozen peas, and blend, using as a substute for avocado in your favorite guacamole recipe.
Tuesday, October 26, 2010
Tomato-Simmered Cabbage Packets Stuffed with Barley and Tempeh
1 lg head green cabbage, cored
1 cup grated onion
1 medium size carrot, grated
3 cups water
salt
1 1/4 cups pearl barley
1 8-ounce package tempeh, poached and chopped
2 tbs minced fresh parsley
1/4 tsp ground allspice
freshly ground black pepper
1/4 cup red wine vinegar
1/4 cup firmly packed light brown sugar
1 28-ounce can crushed tomatoes
1. Place the cabbage in a large pot with a steamer rack. Add 2 to 3 inches of water, cover and bring to a boil over high heat. Reduce the heat to medium and cook until the outer leaves are softened, about 10 minutes. Remove from the pot and let cool. Carefully remove the tender leaves and set aside.
2. Return the cabbage head to the steamer and cook, covered, to soften the remaining leaves, about 5 minutes. Remove from the steamer and let cool. Peel off the leaves and set aside with the others. You will need about 18 leaves total.
3. In a skillet over medium heat, saute the onion and carrot until tender, about 10 minutes.
4. Meanwhile, bring the water to a boil in a medium-size saucepan over high heat. Salt the water and then add the barley. Reduce the heat to medium and simmer, uncovered, until just tender, about 10 minutes. Drain well and place in a large bowl. Add the tempeh, onion mixture, parsley, allspice and salt and pepper to taste. Mix well.
5. Preheat the oven to 350 degrees F. Place 1 cabbage leaf rib-side down on a flat work surface. Place approximately 1/3 cup stuffing mixture in the center of the leaf. Roll up the leaf around the stuffing, tucking in the sides as you roll. Repeat the process with the softened leaves until all the filling is used. Arrange the cabbage rolls seam side down in a lightly oiled shallow baking dish.
6. In a medium bowl, combine the vinegar, brown sugar, and tomatoes. Pour over the cabbage rolls and season with salt and pepper to taste. Cover and bake until tender, about 45 minutes. Serve hot.
1 cup grated onion
1 medium size carrot, grated
3 cups water
salt
1 1/4 cups pearl barley
1 8-ounce package tempeh, poached and chopped
2 tbs minced fresh parsley
1/4 tsp ground allspice
freshly ground black pepper
1/4 cup red wine vinegar
1/4 cup firmly packed light brown sugar
1 28-ounce can crushed tomatoes
1. Place the cabbage in a large pot with a steamer rack. Add 2 to 3 inches of water, cover and bring to a boil over high heat. Reduce the heat to medium and cook until the outer leaves are softened, about 10 minutes. Remove from the pot and let cool. Carefully remove the tender leaves and set aside.
2. Return the cabbage head to the steamer and cook, covered, to soften the remaining leaves, about 5 minutes. Remove from the steamer and let cool. Peel off the leaves and set aside with the others. You will need about 18 leaves total.
3. In a skillet over medium heat, saute the onion and carrot until tender, about 10 minutes.
4. Meanwhile, bring the water to a boil in a medium-size saucepan over high heat. Salt the water and then add the barley. Reduce the heat to medium and simmer, uncovered, until just tender, about 10 minutes. Drain well and place in a large bowl. Add the tempeh, onion mixture, parsley, allspice and salt and pepper to taste. Mix well.
5. Preheat the oven to 350 degrees F. Place 1 cabbage leaf rib-side down on a flat work surface. Place approximately 1/3 cup stuffing mixture in the center of the leaf. Roll up the leaf around the stuffing, tucking in the sides as you roll. Repeat the process with the softened leaves until all the filling is used. Arrange the cabbage rolls seam side down in a lightly oiled shallow baking dish.
6. In a medium bowl, combine the vinegar, brown sugar, and tomatoes. Pour over the cabbage rolls and season with salt and pepper to taste. Cover and bake until tender, about 45 minutes. Serve hot.
Monday, October 25, 2010
Tropsicles
Ingredient List
Makes 8 pops
* 2 cups fresh pineapple chunks
* 1 large banana, sliced
* 3/4 cup light coconut milk
* 1/4 to 1/2 cup agave nectar
Directions
1. Purée all ingredients in blender 1 to 2 minutes, or until mixture is smooth. Ladle into ice pop molds, and freeze at least 4 hours. Run molds under warm water to unmold.
Nutritional Information Per POP:
Calories: 102,
Protein: 1g,
Total fat: 2g,
Saturated fat: 1g,
Carbs: 22g,
Cholesterol: mg,
Sodium: 2mg,
Fiber: 1g,
Sugars: 19g
Makes 8 pops
* 2 cups fresh pineapple chunks
* 1 large banana, sliced
* 3/4 cup light coconut milk
* 1/4 to 1/2 cup agave nectar
Directions
1. Purée all ingredients in blender 1 to 2 minutes, or until mixture is smooth. Ladle into ice pop molds, and freeze at least 4 hours. Run molds under warm water to unmold.
Nutritional Information Per POP:
Calories: 102,
Protein: 1g,
Total fat: 2g,
Saturated fat: 1g,
Carbs: 22g,
Cholesterol: mg,
Sodium: 2mg,
Fiber: 1g,
Sugars: 19g
Sunday, October 24, 2010
Late Summer Succotash
Ingredient List
Serves 6
* 2 cups shelled lima beans or 1 10-oz. pkg. frozen baby lima beans, thawed
* 1 Tbs. butter
* 1 tsp. olive oil
* 1 small red onion, diced (1cup)
* 1 clove garlic, minced (1 tsp.)
* 1 cup fresh or frozen corn
* 1 cup cherry tomatoes, halved
* 2 Tbs. chopped fresh parsley
* 2 Tbs. chopped fresh basil
* 1 Tbs. white balsamic vinegar
Directions
1. If using fresh lima beans, bring large pot of salted water to a boil. Add beans, and blanch 2 to 3 minutes, or until tender but not soft.
2. Heat butter and oil in large skillet over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until it begins to brown. Add garlic, and cook 1 minute more.
3. Stir in lima beans, and sauté 5 minutes. Add corn and tomatoes, and sauté 1 minute more, or until heated through, but tomatoes have not released their juices. Remove from heat, and stir in parsley, basil, and vinegar. Serve warm or chilled.
Nutritional Information Per SERVING:
Calories: 179,
Protein: 7g,
Total fat: 4.5g,
Saturated fat: 2g,
Carbs: 28g,
Cholesterol: 8mg,
Sodium: 240mg,
Fiber: 6g,
Sugars: 5g
Serves 6
* 2 cups shelled lima beans or 1 10-oz. pkg. frozen baby lima beans, thawed
* 1 Tbs. butter
* 1 tsp. olive oil
* 1 small red onion, diced (1cup)
* 1 clove garlic, minced (1 tsp.)
* 1 cup fresh or frozen corn
* 1 cup cherry tomatoes, halved
* 2 Tbs. chopped fresh parsley
* 2 Tbs. chopped fresh basil
* 1 Tbs. white balsamic vinegar
Directions
1. If using fresh lima beans, bring large pot of salted water to a boil. Add beans, and blanch 2 to 3 minutes, or until tender but not soft.
2. Heat butter and oil in large skillet over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until it begins to brown. Add garlic, and cook 1 minute more.
3. Stir in lima beans, and sauté 5 minutes. Add corn and tomatoes, and sauté 1 minute more, or until heated through, but tomatoes have not released their juices. Remove from heat, and stir in parsley, basil, and vinegar. Serve warm or chilled.
Nutritional Information Per SERVING:
Calories: 179,
Protein: 7g,
Total fat: 4.5g,
Saturated fat: 2g,
Carbs: 28g,
Cholesterol: 8mg,
Sodium: 240mg,
Fiber: 6g,
Sugars: 5g
Saturday, October 23, 2010
Grilled Portobello Mushroom Burgers
Ingredient List
Serves 6
* 6 large portobello mushrooms, stems removed, gills scraped out
* 2 cups Syrah red wine
* 2 shallots, chopped (¼ cup)
* 1 clove garlic, chopped (1 tsp.)
* 8 black peppercorns
* 2 sprigs fresh thyme
* 6 toasted whole-wheat hamburger buns
* Soy mayonnaise, onions, tomatoes, and arugula for garnish
Directions
1. Poke holes all over mushrooms, making sure not to break them. Place in large glass baking dish.
2. Combine wine, shallots, garlic, peppercorns, and thyme in small saucepan, and season with salt. Bring to a boil. Reduce heat to medium-low, and simmer 5 minutes. Pour wine mixture over mushroom caps, and stir to coat. Cover, and marinate 2 hours.
3. Preheat grill or broiler. Remove mushrooms from marinade, and discard liquid. Grill mushrooms 5 minutes on each side, or until browned and juicy. Serve on buns with burger fixings.
Nutritional Information Per :
Calories: 166,
Protein: 7g,
Total fat: 2g,
Saturated fat: 0.5g,
Carbs: 29g,
Cholesterol: mg,
Sodium: 216mg,
Fiber: 3g,
Sugars: 5g
Serves 6
* 6 large portobello mushrooms, stems removed, gills scraped out
* 2 cups Syrah red wine
* 2 shallots, chopped (¼ cup)
* 1 clove garlic, chopped (1 tsp.)
* 8 black peppercorns
* 2 sprigs fresh thyme
* 6 toasted whole-wheat hamburger buns
* Soy mayonnaise, onions, tomatoes, and arugula for garnish
Directions
1. Poke holes all over mushrooms, making sure not to break them. Place in large glass baking dish.
2. Combine wine, shallots, garlic, peppercorns, and thyme in small saucepan, and season with salt. Bring to a boil. Reduce heat to medium-low, and simmer 5 minutes. Pour wine mixture over mushroom caps, and stir to coat. Cover, and marinate 2 hours.
3. Preheat grill or broiler. Remove mushrooms from marinade, and discard liquid. Grill mushrooms 5 minutes on each side, or until browned and juicy. Serve on buns with burger fixings.
Nutritional Information Per :
Calories: 166,
Protein: 7g,
Total fat: 2g,
Saturated fat: 0.5g,
Carbs: 29g,
Cholesterol: mg,
Sodium: 216mg,
Fiber: 3g,
Sugars: 5g
Friday, October 22, 2010
Fudge Pudding with Strawberry-Kiwi Topping
Ingredient List
Serves 8
* 1 cup frozen apple juice concentrate, thawed
* 1 1/2 cups diced fresh strawberries
* 1 Tbs. lime juice
* 2 Tbs. cornstarch
* 2 Tbs. cold water
* 1 12.3-oz. pkg. lite silken tofu
* 1 medium-sized banana, peeled and sliced
* 1 Tbs. lemon juice
* 1 cup evaporated cane juice
* 1/2 cup cocoa powder
* 2/3 cup brown rice syrup
* 1 Tbs. pure vanilla extract
* 2 kiwi fruit, peeled and sliced
Directions
1. Preheat oven to 350F.
2. Heat apple juice, strawberries and lime juice in saucepan over medium heat for 3 minutes, stirring frequently. When mixture boils, reduce heat to low. Combine cornstarch and water in bowl, and add to strawberries. Heat 3 minutes, stirring occasionally. Set aside to cool.
3. Place tofu in food processor, and process until smooth. Add banana, lemon juice and evaporated cane juice. Blend until smooth.
4. Place cocoa in mixing bowl, and set aside. Heat rice syrup in microwave for 60 seconds or in small saucepan over medium heat for 2 minutes. Whisk hot syrup into cocoa until smooth. Scrape chocolate-rice syrup mixture into tofu mixture, add vanilla and blend thoroughly. Pour into 2-quart, ovenproof baking dish, and cover with single layer of sliced kiwi. Top with reserved strawberry mixture.
5. Bake uncovered 25 to 30 minutes. Remove from oven, cool for 20 minutes, cover and refrigerate overnight. Serve chilled.
Nutritional Information
Per Serving: Calories: 282, Protein: 6g, Total fat: 1g, Saturated fat: g, Carbs: 70g, Cholesterol: mg, Sodium: 76mg, Fiber: 2g, Sugars: 53g
Serves 8
* 1 cup frozen apple juice concentrate, thawed
* 1 1/2 cups diced fresh strawberries
* 1 Tbs. lime juice
* 2 Tbs. cornstarch
* 2 Tbs. cold water
* 1 12.3-oz. pkg. lite silken tofu
* 1 medium-sized banana, peeled and sliced
* 1 Tbs. lemon juice
* 1 cup evaporated cane juice
* 1/2 cup cocoa powder
* 2/3 cup brown rice syrup
* 1 Tbs. pure vanilla extract
* 2 kiwi fruit, peeled and sliced
Directions
1. Preheat oven to 350F.
2. Heat apple juice, strawberries and lime juice in saucepan over medium heat for 3 minutes, stirring frequently. When mixture boils, reduce heat to low. Combine cornstarch and water in bowl, and add to strawberries. Heat 3 minutes, stirring occasionally. Set aside to cool.
3. Place tofu in food processor, and process until smooth. Add banana, lemon juice and evaporated cane juice. Blend until smooth.
4. Place cocoa in mixing bowl, and set aside. Heat rice syrup in microwave for 60 seconds or in small saucepan over medium heat for 2 minutes. Whisk hot syrup into cocoa until smooth. Scrape chocolate-rice syrup mixture into tofu mixture, add vanilla and blend thoroughly. Pour into 2-quart, ovenproof baking dish, and cover with single layer of sliced kiwi. Top with reserved strawberry mixture.
5. Bake uncovered 25 to 30 minutes. Remove from oven, cool for 20 minutes, cover and refrigerate overnight. Serve chilled.
Nutritional Information
Per Serving: Calories: 282, Protein: 6g, Total fat: 1g, Saturated fat: g, Carbs: 70g, Cholesterol: mg, Sodium: 76mg, Fiber: 2g, Sugars: 53g
Thursday, October 21, 2010
Lentil-Vegetable Super Soup
This soup contains not only healthy amounts of iron and calcium but also a big dose of complete protein, thanks to the beans and rice.
Ingredient List
Serves 10
* 2 Tbs. oil
* 2 onions, chopped
* 5 cloves garlic, minced
* 1 16-oz. bag lentils
* 10 cups water
* 2 vegetable bouillon cubes
* 3 medium-sized carrots, sliced
* 3 celery stalks, sliced
* 1 15-oz. can navy beans
* 2 15-oz. cans stewed or diced tomatoes, undrained
* 1/4 cup dry brown rice
* 1/2 cup white wine
* 1/2 tsp. dried thyme
* 1/2 tsp. dried basil
* Dash of oregano
* Salt and freshly ground black pepper to taste
* 1 0.2-oz. pkg. dried nori seaweed, crumbled for garnish
Directions
1. Heat oil in large pot over medium heat. Sauté onion and garlic about 5 minutes, or until tender. Add remaining ingredients. Reduce heat to low, and cook 1 1/2 to 2 hours, or until rice and vegetables are tender.
2. To serve, ladle portions into individual bowls, and sprinkle with dried seaweed.
ALSO PER SERVING: 93mg calcium; 5mg iron; 0 IU vitamin d; 0mcg vitamin b12; 2mg zinc
Nutritional Information Per SERVING:
Calories: 297,
Protein: 18g,
Total fat: 4g,
Saturated fat: g,
Carbs: 50g,
Cholesterol: mg,
Sodium: 599mg,
Fiber: 18g,
Sugars: 7g
Ingredient List
Serves 10
* 2 Tbs. oil
* 2 onions, chopped
* 5 cloves garlic, minced
* 1 16-oz. bag lentils
* 10 cups water
* 2 vegetable bouillon cubes
* 3 medium-sized carrots, sliced
* 3 celery stalks, sliced
* 1 15-oz. can navy beans
* 2 15-oz. cans stewed or diced tomatoes, undrained
* 1/4 cup dry brown rice
* 1/2 cup white wine
* 1/2 tsp. dried thyme
* 1/2 tsp. dried basil
* Dash of oregano
* Salt and freshly ground black pepper to taste
* 1 0.2-oz. pkg. dried nori seaweed, crumbled for garnish
Directions
1. Heat oil in large pot over medium heat. Sauté onion and garlic about 5 minutes, or until tender. Add remaining ingredients. Reduce heat to low, and cook 1 1/2 to 2 hours, or until rice and vegetables are tender.
2. To serve, ladle portions into individual bowls, and sprinkle with dried seaweed.
ALSO PER SERVING: 93mg calcium; 5mg iron; 0 IU vitamin d; 0mcg vitamin b12; 2mg zinc
Nutritional Information Per SERVING:
Calories: 297,
Protein: 18g,
Total fat: 4g,
Saturated fat: g,
Carbs: 50g,
Cholesterol: mg,
Sodium: 599mg,
Fiber: 18g,
Sugars: 7g
Wednesday, October 20, 2010
Sugar Snap Peas with Mushrooms
Ingredient List
Serves 8
* 1 ½ tsp. olive oil
* 1 Tbs. dried minced garlic
* 1 medium-sized sweet onion such as Vidalia or Maui, chopped
* 2 large shallots, minced
* 1 large red bell pepper, cut into 2-inch strips
* 6 oz. portobello mushrooms, diced
* 2 lb. fresh sugar snap or snow peas, trimmed
* 3 Tbs. lemon juice
* 1 ½ tsp. dried marjoram
* 1/3 cup toasted sesame seeds
Directions
1. Heat oil in wok or 10-inch skillet, add dried minced garlic and sauté over medium-high heat, 1 minute. Add onion, shallots and bell pepper, and sauté 3 minutes. Add mushrooms, and cook 4 minutes, or until vegetables begin to soften. Add peas, and cook 2 minutes, stirring frequently.
2. Reduce heat to medium-low, and add lemon juice and marjoram. Cook 1 minute, sprinkle with sesame seeds and serve immediately.
Nutritional Information Per Serving:
Calories: 131,
Protein: 6g,
Total fat: 3g,
Saturated fat: g,
Carbs: 22g,
Cholesterol: mg,
Sodium: 127mg,
Fiber: 7g,
Sugars: 9g
Serves 8
* 1 ½ tsp. olive oil
* 1 Tbs. dried minced garlic
* 1 medium-sized sweet onion such as Vidalia or Maui, chopped
* 2 large shallots, minced
* 1 large red bell pepper, cut into 2-inch strips
* 6 oz. portobello mushrooms, diced
* 2 lb. fresh sugar snap or snow peas, trimmed
* 3 Tbs. lemon juice
* 1 ½ tsp. dried marjoram
* 1/3 cup toasted sesame seeds
Directions
1. Heat oil in wok or 10-inch skillet, add dried minced garlic and sauté over medium-high heat, 1 minute. Add onion, shallots and bell pepper, and sauté 3 minutes. Add mushrooms, and cook 4 minutes, or until vegetables begin to soften. Add peas, and cook 2 minutes, stirring frequently.
2. Reduce heat to medium-low, and add lemon juice and marjoram. Cook 1 minute, sprinkle with sesame seeds and serve immediately.
Nutritional Information Per Serving:
Calories: 131,
Protein: 6g,
Total fat: 3g,
Saturated fat: g,
Carbs: 22g,
Cholesterol: mg,
Sodium: 127mg,
Fiber: 7g,
Sugars: 9g
Tuesday, October 19, 2010
Almost Totally Tomatoes
Ingredient List
SERVES 4
* 1 9-oz. pkg. fresh fettuccine, preferably spinach
* 1 Tbs. olive oil
* 1 Tbs. lemon juice
* 2 Tbs. grated Parmesan cheese plus extra for sprinkling
* 2 Tbs. chopped oil-packed sun-dried tomatoes
* 2 tomatillos, thinly sliced
* 1 plum tomato, diced
* 1 heirloom tomato, cubed
* 1 cup grape tomatoes
* 1 cup cherry tomatoes
* 1 cup pear tomatoes
* Sun-dried tomato vinaigrette as desired
* 1/2 cup pumpkin seeds
Directions
1. Cook fettuccine according to package directions. Drain, rinse under cold water and drain again. Put into large bowl, and toss with oil, lemon juice, 2 Tbs. Parmesan cheese and sun-dried tomatoes.
2. Combine tomatillos and all fresh tomatoes in large mixing bowl, and toss with vinaigrette. Arrange pasta in individual bowls, top with tomatoes, and sprinkle with pumpkin seeds and remaining Parmesan cheese. Serve.
Nutritional Information Per SERVING:
Calories: 310,
Protein: 12g,
Total fat: 9g,
Saturated fat: 2g,
Carbs: 48g,
Cholesterol: 45mg,
Sodium: 60mg,
Fiber: 4g,
Sugars: 3g
SERVES 4
* 1 9-oz. pkg. fresh fettuccine, preferably spinach
* 1 Tbs. olive oil
* 1 Tbs. lemon juice
* 2 Tbs. grated Parmesan cheese plus extra for sprinkling
* 2 Tbs. chopped oil-packed sun-dried tomatoes
* 2 tomatillos, thinly sliced
* 1 plum tomato, diced
* 1 heirloom tomato, cubed
* 1 cup grape tomatoes
* 1 cup cherry tomatoes
* 1 cup pear tomatoes
* Sun-dried tomato vinaigrette as desired
* 1/2 cup pumpkin seeds
Directions
1. Cook fettuccine according to package directions. Drain, rinse under cold water and drain again. Put into large bowl, and toss with oil, lemon juice, 2 Tbs. Parmesan cheese and sun-dried tomatoes.
2. Combine tomatillos and all fresh tomatoes in large mixing bowl, and toss with vinaigrette. Arrange pasta in individual bowls, top with tomatoes, and sprinkle with pumpkin seeds and remaining Parmesan cheese. Serve.
Nutritional Information Per SERVING:
Calories: 310,
Protein: 12g,
Total fat: 9g,
Saturated fat: 2g,
Carbs: 48g,
Cholesterol: 45mg,
Sodium: 60mg,
Fiber: 4g,
Sugars: 3g
Monday, October 18, 2010
Vegetable Dumplings and Broccoli over Baby Bok Choy
Ingredient List
Serves 4
* 1 2-inch piece fresh ginger, peeled
* 1 clove garlic, peeled
* 1/4 lb. asparagus, chopped
* 1/2 cup frozen shelled edamame, thawed
* 1 8-oz. can sliced water chestnuts, drained
* 1/4 cup plus 2 Tbs. low-sodium soy sauce, divided
* 4 tsp. toasted sesame oil, divided
* 28 prepared won ton wrappers
* 4 bunches baby bok choy, pulled apart into leaves
* 1 1/2 lb. broccoli, cut into florets
* 2 Tbs. rice vinegar
* 1/4 tsp. chile-garlic paste, such as Huy Fong
* 4 green onions, thinly sliced (1/4 cup)
* 1 tsp. sesame seeds
Directions
1. Pulse ginger and garlic in food processor until finely chopped. Transfer half of mixture to bowl. Add asparagus, edamame, water chestnuts, 1 1/2 tsp. soy sauce, and 2 tsp. sesame oil to food processor; pulse until coarsely chopped.
2. Brush edge of each won ton wrapper with water. Place 2 tsp. asparagus mixture in center of wrapper, then fold over filling to make a triangle-shaped dumpling. Repeat with remaining wrappers and filling.
3. Line 10-inch steamer basket with bok choy leaves. Place dumplings over bok choy, and cover. Set basket over large skillet filled with 2 inches boiling water, and steam 8 to 10 minutes, or until dumplings are translucent. Transfer dumplings and bok choy to serving plate, and keep warm. Repeat with remaining bok choy leaves and dumplings. For final round of dumplings, place broccoli florets in second steamer basket, and set over boiling water. Place dumpling basket on top, and steam 8 to 10 minutes. Remove dumpling basket, cover broccoli, and steam 2 to 4 minutes more.
4. Meanwhile, whisk together 1/4 cup soy sauce, rice vinegar, chile-garlic paste, and 2 Tbs. water.
5. Use skillet to heat remaining 2 tsp. sesame oil over low heat. Add green onions and remaining ginger-garlic mixture, and sauté 1 minute. Stir in broccoli, and cook 1 minute more. Remove from heat, and stir in sesame seeds, remaining 1 1/2 Tbs. soy sauce, and 2 tsp. water. Serve dumplings with broccoli and sauce.
Nutritional Information Per SERVING:
Calories: 328,
Protein: 16g,
Total fat: 8g,
Saturated fat: 1g,
Carbs: 54g,
Cholesterol: mg,
Sodium: 926mg,
Fiber: 11g,
Sugars: 7g
Serves 4
* 1 2-inch piece fresh ginger, peeled
* 1 clove garlic, peeled
* 1/4 lb. asparagus, chopped
* 1/2 cup frozen shelled edamame, thawed
* 1 8-oz. can sliced water chestnuts, drained
* 1/4 cup plus 2 Tbs. low-sodium soy sauce, divided
* 4 tsp. toasted sesame oil, divided
* 28 prepared won ton wrappers
* 4 bunches baby bok choy, pulled apart into leaves
* 1 1/2 lb. broccoli, cut into florets
* 2 Tbs. rice vinegar
* 1/4 tsp. chile-garlic paste, such as Huy Fong
* 4 green onions, thinly sliced (1/4 cup)
* 1 tsp. sesame seeds
Directions
1. Pulse ginger and garlic in food processor until finely chopped. Transfer half of mixture to bowl. Add asparagus, edamame, water chestnuts, 1 1/2 tsp. soy sauce, and 2 tsp. sesame oil to food processor; pulse until coarsely chopped.
2. Brush edge of each won ton wrapper with water. Place 2 tsp. asparagus mixture in center of wrapper, then fold over filling to make a triangle-shaped dumpling. Repeat with remaining wrappers and filling.
3. Line 10-inch steamer basket with bok choy leaves. Place dumplings over bok choy, and cover. Set basket over large skillet filled with 2 inches boiling water, and steam 8 to 10 minutes, or until dumplings are translucent. Transfer dumplings and bok choy to serving plate, and keep warm. Repeat with remaining bok choy leaves and dumplings. For final round of dumplings, place broccoli florets in second steamer basket, and set over boiling water. Place dumpling basket on top, and steam 8 to 10 minutes. Remove dumpling basket, cover broccoli, and steam 2 to 4 minutes more.
4. Meanwhile, whisk together 1/4 cup soy sauce, rice vinegar, chile-garlic paste, and 2 Tbs. water.
5. Use skillet to heat remaining 2 tsp. sesame oil over low heat. Add green onions and remaining ginger-garlic mixture, and sauté 1 minute. Stir in broccoli, and cook 1 minute more. Remove from heat, and stir in sesame seeds, remaining 1 1/2 Tbs. soy sauce, and 2 tsp. water. Serve dumplings with broccoli and sauce.
Nutritional Information Per SERVING:
Calories: 328,
Protein: 16g,
Total fat: 8g,
Saturated fat: 1g,
Carbs: 54g,
Cholesterol: mg,
Sodium: 926mg,
Fiber: 11g,
Sugars: 7g
Sunday, October 17, 2010
Fresh Pea Soup with Tarragon
Ingredient List
Serves 4
* 1 Tbs. olive oil
* 2 medium leeks, white and light green parts thinly sliced (1 1/2 cups)
* 1 clove garlic, minced (1 tsp.)
* 2 cups low-sodium vegetable broth
* 3 cups fresh or thawed frozen peas
* 1 Tbs. tarragon leaves
* 3 radishes, thinly sliced
Directions
1. Heat oil in saucepan over medium heat. Add leeks, and sauté 7 to 9 minutes, or until soft. Stir in garlic, and cook 1 minute more. Add vegetable broth and 1 cup water, and bring to a simmer. Cook 15 minutes, stir in peas, and cook 1 minute more. Remove from heat, and cool 30 minutes.
2. Purée soup in blender with tarragon leaves until smooth and creamy. Season with salt and pepper. Serve warm or chilled, with sliced radishes on top.
Nutritional Information Per SERVING:
Calories: 139,
Protein: 6g,
Total fat: 3.5g,
Saturated fat: 1.5g,
Carbs: 22g,
Cholesterol: 8mg,
Sodium: 366mg,
Fiber: 6g,
Sugars: 8g
Serves 4
* 1 Tbs. olive oil
* 2 medium leeks, white and light green parts thinly sliced (1 1/2 cups)
* 1 clove garlic, minced (1 tsp.)
* 2 cups low-sodium vegetable broth
* 3 cups fresh or thawed frozen peas
* 1 Tbs. tarragon leaves
* 3 radishes, thinly sliced
Directions
1. Heat oil in saucepan over medium heat. Add leeks, and sauté 7 to 9 minutes, or until soft. Stir in garlic, and cook 1 minute more. Add vegetable broth and 1 cup water, and bring to a simmer. Cook 15 minutes, stir in peas, and cook 1 minute more. Remove from heat, and cool 30 minutes.
2. Purée soup in blender with tarragon leaves until smooth and creamy. Season with salt and pepper. Serve warm or chilled, with sliced radishes on top.
Nutritional Information Per SERVING:
Calories: 139,
Protein: 6g,
Total fat: 3.5g,
Saturated fat: 1.5g,
Carbs: 22g,
Cholesterol: 8mg,
Sodium: 366mg,
Fiber: 6g,
Sugars: 8g
Saturday, October 16, 2010
Cream of Lentil Soup
Ingredient List
Serves 8
Soup
* 6 dried shiitake mushrooms, divided
* 1 tsp. olive oil
* 1 large onion, chopped (2 cups)
* 1 1/2 cups lentils
* 1/2 tsp. chopped chipotle chile in adobo sauce
* 1/2 tsp. salt
* 1/2 cup whole milk
* 2 tsp. sherry vinegar
* 1 Tbs. unsalted butter
Croutons
* 1 1/2 Tbs. olive oil
* 2 cloves garlic, sliced
* 3 slices sourdough bread, crusts removed, cubed
* 1 1/2 Tbs. chopped chives
Directions
1. To make Soup: Cover mushrooms with 2 cups boiling water in bowl. Let stand 30 minutes. Drain, and reserve liquid. Remove and discard stems, then thinly slice caps. Set aside.
2. Heat oil in pot over medium-high heat. Add onion, and sauté 7 minutes, or until soft. Add lentils, chipotle, 1/2 cup mushrooms, reserved mushroom liquid, salt and 5 cups water. Reduce heat to medium low, and simmer, partially covered, 45 minutes. Purée in blender or food processor. Return to pot, and stir in milk, vinegar and butter.
3. To make Croutons: Heat oil in skillet over medium heat. Add garlic and remaining mushrooms, and cook 1 minute, or until browned and crisp. Transfer to bowl. Add bread cubes to pan, and sauté 3 minutes, or until browned. Toss croutons with mushrooms. Ladle soup into bowls and sprinkle with croutons and chives.
Nutritional Information Per SERVING:
Calories: 229,
Protein: 10g,
Total fat: 7g,
Saturated fat: 2g,
Carbs: 35g,
Cholesterol: 6mg,
Sodium: 327mg,
Fiber: 7g,
Sugars: 4g
Serves 8
Soup
* 6 dried shiitake mushrooms, divided
* 1 tsp. olive oil
* 1 large onion, chopped (2 cups)
* 1 1/2 cups lentils
* 1/2 tsp. chopped chipotle chile in adobo sauce
* 1/2 tsp. salt
* 1/2 cup whole milk
* 2 tsp. sherry vinegar
* 1 Tbs. unsalted butter
Croutons
* 1 1/2 Tbs. olive oil
* 2 cloves garlic, sliced
* 3 slices sourdough bread, crusts removed, cubed
* 1 1/2 Tbs. chopped chives
Directions
1. To make Soup: Cover mushrooms with 2 cups boiling water in bowl. Let stand 30 minutes. Drain, and reserve liquid. Remove and discard stems, then thinly slice caps. Set aside.
2. Heat oil in pot over medium-high heat. Add onion, and sauté 7 minutes, or until soft. Add lentils, chipotle, 1/2 cup mushrooms, reserved mushroom liquid, salt and 5 cups water. Reduce heat to medium low, and simmer, partially covered, 45 minutes. Purée in blender or food processor. Return to pot, and stir in milk, vinegar and butter.
3. To make Croutons: Heat oil in skillet over medium heat. Add garlic and remaining mushrooms, and cook 1 minute, or until browned and crisp. Transfer to bowl. Add bread cubes to pan, and sauté 3 minutes, or until browned. Toss croutons with mushrooms. Ladle soup into bowls and sprinkle with croutons and chives.
Nutritional Information Per SERVING:
Calories: 229,
Protein: 10g,
Total fat: 7g,
Saturated fat: 2g,
Carbs: 35g,
Cholesterol: 6mg,
Sodium: 327mg,
Fiber: 7g,
Sugars: 4g
Pudding
This is raw and tasty
- 1 avocado
- here you get creative, 1/2 cup - 1 cup of lemon juice
- 1/2 cup cocoa or cacao,
- any fruit - 1 cup
- 1/4 cup sweetener - I use agave
Lentil Burgers
- 1 carrot, finely diced
- 2 stalks celery, finely diced
- 1 small red onion, finely diced
- 1 clove garlic, minced
- 2 c. cooked lentils
- 2 c. cooked brown rice
- 1/4 c. finely chopped walnuts
- 3 T. gluten( flour) or use almond flour
- 1 tsp. each- sea salt, cumin, dry mustard and sweet paprika
- 1/4 tsp. black pepper
- 5-6 T. water
Water sauté carrot, celery, onion and garlic till tender. Combine with remaining ingredients, stirring well to make sure gluten develops. Form into patties ( about 14) and place on lightly oiled baking sheet. Bake 15 min., flip patties over and bake an additional 15 min. Enjoy. These can also be frozen for a quick meal later.
If I think of something else - if you don't mind I will share.
Friday, October 15, 2010
weekly weigh-in
I am down 1.2 lbs. Not to bad since I was so sick this week. Here's to a good week next week!
Potato Gnocchi with Butter and Sage
Ingredient List
Serves 8
* 3 lbs. russet potatoes (about 4 medium)
* 2 cups all-purpose flour
* 1 large egg, lightly beaten
* 1 tsp. salt
* 1 tsp. ground black pepper
* 2 to 3 Tbs. vegetable oil, optional
Directions
1. Preheat oven to 400F. Prick potatoes all over with fork. Bake 70 minutes, or until soft. Cool 10 minutes, or until easy to handle.
2. Lightly flour baking sheet. Slice potatoes in half and scoop flesh into large bowl. Mash until no lumps remain, but potatoes are still fluffy. Fold in flour, egg, salt and pepper. (It’s easiest to use your hands.) Divide dough into 4 balls, and transfer to lightly floured work surface.
3. Roll 1 dough ball into long strand about 3/4-inch thick. Cut into 1-inch pieces, and place pieces on prepared baking sheet. Repeat with remaining balls of dough.
4. Bring large pot of water to a boil. Drop quarter of cut gnocchi into pot, and cook 2 minutes, or until gnocchi rise to surface. Transfer to serving bowl, and repeat with remaining gnocchi. If serving later, toss with vegetable oil to keep gnocchi from sticking together. Otherwise, top with desired sauce, and serve.
Nutritional Information Per SERVING:
Calories: 215,
Protein: 6g,
Total fat: 1g,
Saturated fat: 0.5g,
Carbs: 47g,
Cholesterol: 26mg,
Sodium: 305mg,
Fiber: 2g,
Sugars: 3g
Serves 8
* 3 lbs. russet potatoes (about 4 medium)
* 2 cups all-purpose flour
* 1 large egg, lightly beaten
* 1 tsp. salt
* 1 tsp. ground black pepper
* 2 to 3 Tbs. vegetable oil, optional
Directions
1. Preheat oven to 400F. Prick potatoes all over with fork. Bake 70 minutes, or until soft. Cool 10 minutes, or until easy to handle.
2. Lightly flour baking sheet. Slice potatoes in half and scoop flesh into large bowl. Mash until no lumps remain, but potatoes are still fluffy. Fold in flour, egg, salt and pepper. (It’s easiest to use your hands.) Divide dough into 4 balls, and transfer to lightly floured work surface.
3. Roll 1 dough ball into long strand about 3/4-inch thick. Cut into 1-inch pieces, and place pieces on prepared baking sheet. Repeat with remaining balls of dough.
4. Bring large pot of water to a boil. Drop quarter of cut gnocchi into pot, and cook 2 minutes, or until gnocchi rise to surface. Transfer to serving bowl, and repeat with remaining gnocchi. If serving later, toss with vegetable oil to keep gnocchi from sticking together. Otherwise, top with desired sauce, and serve.
Nutritional Information Per SERVING:
Calories: 215,
Protein: 6g,
Total fat: 1g,
Saturated fat: 0.5g,
Carbs: 47g,
Cholesterol: 26mg,
Sodium: 305mg,
Fiber: 2g,
Sugars: 3g
Vegan Recipes from Bob Harper from The Biggest Loser!
Vegan Recipes from Bob Harper from The Biggest Loser!
Roasted Cauliflower
Serves up to 4 as a side dish 2 heads of organic cauliflower (I get mine from the farmers market, you can get purple, orange, or white)
* Core and cut cauliflower into uniform pieces.
* Heat oven to 400 degrees
* 2 Tablespoons good quality olive oil
* 5 sprigs of organic thyme(picked/pulled from stem)
* 2 garlic cloves (smashed and skinned)
* 2 Tablespoons Red wine Vinegar sea salt and cracked black pepper
* You will need 1 large baking tray/sheet tray
* Arrange cut cauliflower onto sheet tray and sprinkle with olive oil,red wine vinegar, thyme, smashed garlic, and season with salt and pepper(don’t like salt don’t add) gently toss and place into hot pre-heated oven.
* Roast cauliflower until golden brown and soft.
* Check after 30 minutes. Everyone’s ovens are different. If it needs more cooking time give it more time.
* The cauliflower will taste nutty and the acidity from the red wine vinegar adds a beautiful tart yet sweet flavor!
* Enjoy! Ps- you can also do this with Carrots, potatoes, onions, broccoli, green beans, brussel sprouts, etc.
Roasted Wild Mushrooms with Shaved Fennel Salad
Serves 4 people (side dish)
* Preheat oven to 400 degrees you will need a variety of mushrooms, about 4 different types, a good large handful of each variety. Shitake, Morel, Oyster, and Hen of the woods to name a few.
* Make sure your mushrooms are clean of dirt. You can do this by Gently wiping them with a paper towel/kitchen towel. Don’t submerge them in water! Mushrooms are like a sponge and absorb water, you won’t get a good roast on them if they are full of water!!
* The mushrooms need to be cut into the same size… Sometimes it’s easier to pull mushrooms instead of cutting them. How ever you can or what ever is easiest for the “cook” portion the mushrooms and place on a sheet tray.
* 3 tablespoons of good quality olive oil
* 4 smashed garlic cloves( skinned and smashed)
* 1 leek (washed, cut lengthwise, and sliced into 1/2 moon shape)
* 1 large shallot minced/finely diced 5 sprigs of fresh thyme pulled from the stem
* Salt and pepper to taste
* Add all of the above ingredients onto the portioned and cleaned wild mushrooms gently toss with your fingers.
* Once evenly coated place into a 400 degree oven.
* Roast mushrooms until golden brown and slightly crispy.
* Check after 35 minutes. If they need more time, leave them in a little longer!
* Also as a cook it is a good idea to get in the habit of cooking with your nose! You will be able to smell the mushrooms when they are roasted and ready… once ready pull out of oven and let “rest” until you can handle then…
* *Note* you can use what ever mushrooms are available to you. I make this with only button mushrooms and it is delicious!
* For the shaved Fennel Salad- 1 large bulb of fennel(cut in half) plus a few fronds for garnish
* 1/2 a lemon(the juice)
* 2 Tablespoons of good quality olive oil
* Salt and pepper to taste
* Dash/sprinkle of fennel pollen (Whole Foods and any specialty spice shop will have this, kinda pricey but oh my SO good)
* You will need to shave the bulb of fennel you can do this by using your chefs knife or I find it easier to use my mandolin. Please watch your fingers and be very careful!!
* Once shaved place into a mixing bowl and add oil, lemon juice, salt, pepper, fennel pollen, and fronds. Gently toss with your fingers.
* Season to your liking and let sit for 10 minutes.
* To assemble: Place roasted wild mushrooms into a serving plate or bowl. Put the shaved fennel salad on top of the roasted mushrooms and drizzle the extra liquid/vinaigrette over the top. Sprinkle with a little more fennel pollen and fronds.
* Ps- you can eat this dish room Temperature or you can use the mushrooms while there still warm, up to you. I like room temperature.
Chopped Broccoli with Pine Nuts
Serves 4 people (side dish)
* 1 large stalk of organic broccoli (florets and stem cut into uniform pieces)
* 3 Tablespoons of pine nuts (toasted)
* 2 tablespoons of olive oil
* 2 garlic cloves smashed and skinned
* 1 large shallot sliced
* 1 Tablespoon of red pepper flakes (less if you don’t like spicy)
* 1 Teaspoon of chopped and grated lemon zest
* Salt and pepper
* Heat a large pot with olive oil, add the pepper flakes, garlic, shallot, and season with salt and pepper.
* Once the garlic and shallot are “soft” add the portioned broccoli. Stir until evenly coated.
* Add 1/2 a cup of water and put a lid on the pot.
* Cook the broccoli until the water evaporates about 6-8 minutes.
* Once water is evaporated add the toasted pine nuts and lemon zest.
* With a old school potato masher” mash” the broccoli. You can also use a Cuisinart with the blade attachment, it will only take a few pulses or you can use a food mill.
* *Note* don’t put into a blender! Enjoy!
Roasted Cauliflower
Serves up to 4 as a side dish 2 heads of organic cauliflower (I get mine from the farmers market, you can get purple, orange, or white)
* Core and cut cauliflower into uniform pieces.
* Heat oven to 400 degrees
* 2 Tablespoons good quality olive oil
* 5 sprigs of organic thyme(picked/pulled from stem)
* 2 garlic cloves (smashed and skinned)
* 2 Tablespoons Red wine Vinegar sea salt and cracked black pepper
* You will need 1 large baking tray/sheet tray
* Arrange cut cauliflower onto sheet tray and sprinkle with olive oil,red wine vinegar, thyme, smashed garlic, and season with salt and pepper(don’t like salt don’t add) gently toss and place into hot pre-heated oven.
* Roast cauliflower until golden brown and soft.
* Check after 30 minutes. Everyone’s ovens are different. If it needs more cooking time give it more time.
* The cauliflower will taste nutty and the acidity from the red wine vinegar adds a beautiful tart yet sweet flavor!
* Enjoy! Ps- you can also do this with Carrots, potatoes, onions, broccoli, green beans, brussel sprouts, etc.
Roasted Wild Mushrooms with Shaved Fennel Salad
Serves 4 people (side dish)
* Preheat oven to 400 degrees you will need a variety of mushrooms, about 4 different types, a good large handful of each variety. Shitake, Morel, Oyster, and Hen of the woods to name a few.
* Make sure your mushrooms are clean of dirt. You can do this by Gently wiping them with a paper towel/kitchen towel. Don’t submerge them in water! Mushrooms are like a sponge and absorb water, you won’t get a good roast on them if they are full of water!!
* The mushrooms need to be cut into the same size… Sometimes it’s easier to pull mushrooms instead of cutting them. How ever you can or what ever is easiest for the “cook” portion the mushrooms and place on a sheet tray.
* 3 tablespoons of good quality olive oil
* 4 smashed garlic cloves( skinned and smashed)
* 1 leek (washed, cut lengthwise, and sliced into 1/2 moon shape)
* 1 large shallot minced/finely diced 5 sprigs of fresh thyme pulled from the stem
* Salt and pepper to taste
* Add all of the above ingredients onto the portioned and cleaned wild mushrooms gently toss with your fingers.
* Once evenly coated place into a 400 degree oven.
* Roast mushrooms until golden brown and slightly crispy.
* Check after 35 minutes. If they need more time, leave them in a little longer!
* Also as a cook it is a good idea to get in the habit of cooking with your nose! You will be able to smell the mushrooms when they are roasted and ready… once ready pull out of oven and let “rest” until you can handle then…
* *Note* you can use what ever mushrooms are available to you. I make this with only button mushrooms and it is delicious!
* For the shaved Fennel Salad- 1 large bulb of fennel(cut in half) plus a few fronds for garnish
* 1/2 a lemon(the juice)
* 2 Tablespoons of good quality olive oil
* Salt and pepper to taste
* Dash/sprinkle of fennel pollen (Whole Foods and any specialty spice shop will have this, kinda pricey but oh my SO good)
* You will need to shave the bulb of fennel you can do this by using your chefs knife or I find it easier to use my mandolin. Please watch your fingers and be very careful!!
* Once shaved place into a mixing bowl and add oil, lemon juice, salt, pepper, fennel pollen, and fronds. Gently toss with your fingers.
* Season to your liking and let sit for 10 minutes.
* To assemble: Place roasted wild mushrooms into a serving plate or bowl. Put the shaved fennel salad on top of the roasted mushrooms and drizzle the extra liquid/vinaigrette over the top. Sprinkle with a little more fennel pollen and fronds.
* Ps- you can eat this dish room Temperature or you can use the mushrooms while there still warm, up to you. I like room temperature.
Chopped Broccoli with Pine Nuts
Serves 4 people (side dish)
* 1 large stalk of organic broccoli (florets and stem cut into uniform pieces)
* 3 Tablespoons of pine nuts (toasted)
* 2 tablespoons of olive oil
* 2 garlic cloves smashed and skinned
* 1 large shallot sliced
* 1 Tablespoon of red pepper flakes (less if you don’t like spicy)
* 1 Teaspoon of chopped and grated lemon zest
* Salt and pepper
* Heat a large pot with olive oil, add the pepper flakes, garlic, shallot, and season with salt and pepper.
* Once the garlic and shallot are “soft” add the portioned broccoli. Stir until evenly coated.
* Add 1/2 a cup of water and put a lid on the pot.
* Cook the broccoli until the water evaporates about 6-8 minutes.
* Once water is evaporated add the toasted pine nuts and lemon zest.
* With a old school potato masher” mash” the broccoli. You can also use a Cuisinart with the blade attachment, it will only take a few pulses or you can use a food mill.
* *Note* don’t put into a blender! Enjoy!
Great link
Here is a link for all you vegetarian parents out there! I just found this and thought I would share the easy, healthy, kid friendly vegetarian and vegan recipes.
Thursday, October 14, 2010
Banana Breakfast Smoothie
Ingredient List
Makes 2 smoothies
2 frozen bananas, broken into 1-inch chunks (2 cups)
1 cup nonfat plain yogurt
1/2 cup frozen blueberries
1/4 cup granola
1 Tbs. honey
Directions
Place all ingredients in blender and process until completely smooth. Thin to desired consistency with 1/2 to 1 cup water.
Nutritional Information Per 8-oz. serving:
Calories: 268,
Protein: 10g,
Total fat: 2g,
Saturated fat: <1g,
Carbs: 58g,
Cholesterol: 3mg,
Sodium: 97mg,
Fiber: 5g,
Sugars: 37g
Makes 2 smoothies
2 frozen bananas, broken into 1-inch chunks (2 cups)
1 cup nonfat plain yogurt
1/2 cup frozen blueberries
1/4 cup granola
1 Tbs. honey
Directions
Place all ingredients in blender and process until completely smooth. Thin to desired consistency with 1/2 to 1 cup water.
Nutritional Information Per 8-oz. serving:
Calories: 268,
Protein: 10g,
Total fat: 2g,
Saturated fat: <1g,
Carbs: 58g,
Cholesterol: 3mg,
Sodium: 97mg,
Fiber: 5g,
Sugars: 37g
Wednesday, October 13, 2010
Cashew-Mushroom Pâté
Ingredient List
Serves 12
* 1/2 cup cashews
* 1 1/2 Tbs. nonhydrogenated vegan margarine
* 4 cups sliced mushrooms
* 1/4 cup coarsely chopped onion
* 1 clove garlic, minced (1 tsp.)
* 1 tsp. curry powder
* 1/4 tsp. garlic salt
* 1/8 tsp. ground cumin
* 2 tsp. cooking sherry
* 2 tsp. chunky peanut butter
* Chopped fresh parsley, for garnish
* Roasted red pepper strips, for garnish
* Sourdough toast points, optional
Directions
1. Preheat oven to 350°F. Spread cashews on baking sheet, and toast 7 to 10 minutes, or until pale brown, shaking pan occasionally.
2. Heat margarine in large skillet over medium heat. Add mushrooms, onion, garlic, curry powder, garlic salt, and cumin, and sauté 10 to 12 minutes, or until mushrooms are browned and most of liquid has evaporated. Add sherry, and cook 1 to 2 minutes more, or until alcohol has evaporated. Transfer to blender or food processor, and add cashews and peanut butter.
3. Purée mixture in blender or food processor until relatively smooth. Transfer to bowl, and chill 2 hours, or overnight. Scoop pâté into center of plate or bowl, sprinkle with parsley, and decorate with red pepper strips. Surround with sourdough toast points, and serve.
Nutritional Information Per SERVING:
Calories: 56,
Protein: 2g,
Total fat: 4.5g,
Saturated fat: 1g,
Carbs: 3g,
Cholesterol: mg,
Sodium: 45mg,
Fiber: 1g,
Sugars: 1g
Serves 12
* 1/2 cup cashews
* 1 1/2 Tbs. nonhydrogenated vegan margarine
* 4 cups sliced mushrooms
* 1/4 cup coarsely chopped onion
* 1 clove garlic, minced (1 tsp.)
* 1 tsp. curry powder
* 1/4 tsp. garlic salt
* 1/8 tsp. ground cumin
* 2 tsp. cooking sherry
* 2 tsp. chunky peanut butter
* Chopped fresh parsley, for garnish
* Roasted red pepper strips, for garnish
* Sourdough toast points, optional
Directions
1. Preheat oven to 350°F. Spread cashews on baking sheet, and toast 7 to 10 minutes, or until pale brown, shaking pan occasionally.
2. Heat margarine in large skillet over medium heat. Add mushrooms, onion, garlic, curry powder, garlic salt, and cumin, and sauté 10 to 12 minutes, or until mushrooms are browned and most of liquid has evaporated. Add sherry, and cook 1 to 2 minutes more, or until alcohol has evaporated. Transfer to blender or food processor, and add cashews and peanut butter.
3. Purée mixture in blender or food processor until relatively smooth. Transfer to bowl, and chill 2 hours, or overnight. Scoop pâté into center of plate or bowl, sprinkle with parsley, and decorate with red pepper strips. Surround with sourdough toast points, and serve.
Nutritional Information Per SERVING:
Calories: 56,
Protein: 2g,
Total fat: 4.5g,
Saturated fat: 1g,
Carbs: 3g,
Cholesterol: mg,
Sodium: 45mg,
Fiber: 1g,
Sugars: 1g
Tuesday, October 12, 2010
“Salsa Verde” Yellow Squash Sauté
Ingredient List
SERVES 6
* 1/4 cup chopped cilantro
* 2 Tbs. fresh lime juice
* 1/8 tsp. hot pepper sauce
* 2 Tbs. olive oil
* 1 medium-sized onion, chopped
* 2 large cloves garlic, minced
* 1 lb. yellow squash, quartered and cut into 1/2-inch-thick pieces
* 3/4 lb. tomatillos, peeled, rinsed and cut into sixths
* 1 15.5-oz. can black beans, drained and rinsed
* Salt and freshly ground black pepper to taste
Directions
1. Combine cilantro, lime juice and hot pepper sauce in small bowl.
2. Heat olive oil in large skillet over medium heat. Add onion, and cook 3 to 4 minutes, or until soft and translucent. Stir in garlic, and cook 30 seconds.
3. Increase heat to medium-high. Add squash and tomatillos, and cook, stirring constantly, 5 to 6 minutes, or until vegetables are tender. Stir in black beans, salt and pepper, and cook 1 to 2 minutes, or until heated through.
4. Remove pan from heat, and stir in cilantro mixture. Serve immediately.
Nutritional Information Per SERVING:
Calories: 140,
Protein: 6g,
Total fat: 6g,
Saturated fat: 1g,
Carbs: 21g,
Cholesterol: mg,
Sodium: 160mg,
Fiber: 5g,
Sugars: 5g
SERVES 6
* 1/4 cup chopped cilantro
* 2 Tbs. fresh lime juice
* 1/8 tsp. hot pepper sauce
* 2 Tbs. olive oil
* 1 medium-sized onion, chopped
* 2 large cloves garlic, minced
* 1 lb. yellow squash, quartered and cut into 1/2-inch-thick pieces
* 3/4 lb. tomatillos, peeled, rinsed and cut into sixths
* 1 15.5-oz. can black beans, drained and rinsed
* Salt and freshly ground black pepper to taste
Directions
1. Combine cilantro, lime juice and hot pepper sauce in small bowl.
2. Heat olive oil in large skillet over medium heat. Add onion, and cook 3 to 4 minutes, or until soft and translucent. Stir in garlic, and cook 30 seconds.
3. Increase heat to medium-high. Add squash and tomatillos, and cook, stirring constantly, 5 to 6 minutes, or until vegetables are tender. Stir in black beans, salt and pepper, and cook 1 to 2 minutes, or until heated through.
4. Remove pan from heat, and stir in cilantro mixture. Serve immediately.
Nutritional Information Per SERVING:
Calories: 140,
Protein: 6g,
Total fat: 6g,
Saturated fat: 1g,
Carbs: 21g,
Cholesterol: mg,
Sodium: 160mg,
Fiber: 5g,
Sugars: 5g
Monday, October 11, 2010
Summer Pasta Salad with Grilled Vegetables
Ingredient List
SERVES 8
* 8 oz. rotini, shells or other short pasta
* 3 Tbs. extra virgin olive oil
* 2 Tbs. red wine vinegar
* 2 cloves garlic, minced
* Salt and freshly ground black pepper to taste
* 1 cup cherry tomatoes
* 2 medium-sized zucchini, cut lengthwise into quarters
* 1 red bell pepper, quartered and seeded
* 1 bunch scallions, trimmed
* 1 cup black brine-cured olives, such as kalamata
* 2 Tbs. chopped fresh oregano
* 2 Tbs. chopped fresh basil
Directions
1. Prepare medium-hot charcoal fire, or preheat gas grill (or broiler).
2. Bring large pot of lightly salted water to a boil. Add pasta, and cook until al dente, about 7 minutes. Drain, and rinse thoroughly to cool. Transfer to large bowl, and toss with 1 Tbs. olive oil.
3. Whisk together remaining olive oil, vinegar, garlic, salt and pepper in 9x13-inch baking dish. Add tomatoes, zucchini, red pepper and scallions, and toss to coat with oil mixture. Thread cherry tomatoes on wooden skewers, if using (see tip).
4. Transfer zucchini and pepper to grill rack. Grill, turning occasionally, about 3 minutes. Add tomatoes and scallions to grill rack, and cook until all vegetables are tender and grill-marked, 2 to 4 minutes more. Remove from grill, and let stand until cool enough to handle.
5. Chop zucchini, pepper and scallions coarsely, and add vegetables to pasta. Slide tomatoes off skewers onto pasta. Add remaining marinade, olives and herbs, and toss well.
Nutritional Information Per SERVING:
Calories: 190,
Protein: 5g,
Total fat: 8g,
Saturated fat: 1g,
Carbs: 28g,
Cholesterol: mg,
Sodium: 160mg,
Fiber: 3g,
Sugars: 3g
SERVES 8
* 8 oz. rotini, shells or other short pasta
* 3 Tbs. extra virgin olive oil
* 2 Tbs. red wine vinegar
* 2 cloves garlic, minced
* Salt and freshly ground black pepper to taste
* 1 cup cherry tomatoes
* 2 medium-sized zucchini, cut lengthwise into quarters
* 1 red bell pepper, quartered and seeded
* 1 bunch scallions, trimmed
* 1 cup black brine-cured olives, such as kalamata
* 2 Tbs. chopped fresh oregano
* 2 Tbs. chopped fresh basil
Directions
1. Prepare medium-hot charcoal fire, or preheat gas grill (or broiler).
2. Bring large pot of lightly salted water to a boil. Add pasta, and cook until al dente, about 7 minutes. Drain, and rinse thoroughly to cool. Transfer to large bowl, and toss with 1 Tbs. olive oil.
3. Whisk together remaining olive oil, vinegar, garlic, salt and pepper in 9x13-inch baking dish. Add tomatoes, zucchini, red pepper and scallions, and toss to coat with oil mixture. Thread cherry tomatoes on wooden skewers, if using (see tip).
4. Transfer zucchini and pepper to grill rack. Grill, turning occasionally, about 3 minutes. Add tomatoes and scallions to grill rack, and cook until all vegetables are tender and grill-marked, 2 to 4 minutes more. Remove from grill, and let stand until cool enough to handle.
5. Chop zucchini, pepper and scallions coarsely, and add vegetables to pasta. Slide tomatoes off skewers onto pasta. Add remaining marinade, olives and herbs, and toss well.
Nutritional Information Per SERVING:
Calories: 190,
Protein: 5g,
Total fat: 8g,
Saturated fat: 1g,
Carbs: 28g,
Cholesterol: mg,
Sodium: 160mg,
Fiber: 3g,
Sugars: 3g
Sunday, October 10, 2010
weekly weigh-in
I forgot to post my weigh-in this week again! I am down 3.4 lbs. This was a good week!
Emerald Rice Cakes
Ingredient List
Serves 12
* Squash Purée
* 2 Tbs. olive oil
* 1 medium yellow onion, thinly sliced (1 1/2 cups)
* 2 cups cubed butternut squash
* 1/2 tsp. dried thyme
* 1 14-oz. can light coconut milk
* 1 tsp. unrefined sugar
*
* Habanero Jerk Sauce
* 2 Tbs. olive oil
* 1/2 cup finely diced shallots
* 1/2 habanero chile, minced
* 1 tsp. sweet paprika
* 1/2 tsp. dried thyme
* 1/2 tsp. ground allspice
* 1/3 tsp. ground cloves
* 2/3 cup orange juice
* 1/3 cup lime juice
* 1 tsp. unrefined sugar
*
* Rice Cakes
* Olive oil for brushing pans and rice cakes
* 1/2 cup cilantro leaves
* 2 cups cooked jasmine rice
* 1/2 cup finely chopped canned bamboo shoots
* 1 tsp. salt
* 2 cups watercress, for garnish
* 1/4 cup chopped fresh mint, for garnish
*
* Seitan Mixture
* 2 Tbs. olive oil
* 1 cup cubed seitan or firm tofu
* 2 cloves garlic, minced (2 tsp.)
* 2 cups cauliflower florets
* 1 cup baby spinach leaves
Directions
1. To make Squash Purée: Heat oil in saucepan over medium heat. Add onion, and sauté 5 to 7 minutes. Stir in squash and thyme, then coconut milk and 1 cup water. Simmer 20 minutes. Stir in sugar, and cool. Purée in blender until smooth.
2. To make Habanero Jerk Sauce: Heat oil in saucepan over medium-high heat. Sauté shallots 7 to 9 minutes. Add habanero, paprika, thyme, allspice, and cloves, and sauté 20 seconds. Add orange juice, lime juice, and sugar, and simmer 10 minutes. Season with salt and pepper, and set aside.
3. To make Rice Cakes: Grease 13- x 9-inch glass dish with olive oil. Purée cilantro with 1/2 cup water in blender or food processor. Combine cilantro purée, rice, bamboo shoots, and salt in bowl. Press rice mixture into prepared baking dish. Cover with parchment paper, and weigh down with second baking dish filled with cans. Cool 2 hours.
4. Heat oven to broil, and grease baking sheet with olive oil. Cut rice into 12 squares. Place on baking sheet, and brush tops lightly with oil. Broil until well browned. Meanwhile, warm Squash Purée and Habanero Jerk Sauce.
5. To make Seitan Mixture: Heat oil in skillet over medium-high heat. Sauté seitan and garlic 5 to 7 minutes. Add cauliflower and 1/2 cup Habanero Jerk Sauce, and sauté 5 to 6 minutes. Stir in spinach, and cook 1 to 2 minutes more, or until spinach is wilted. Season with salt and pepper.
6. To serve: Ladle 1/3 cup Squash Purée onto each plate. Spoon Seitan Mixture in center, and top with Rice Cake. Spoon 2 to 3 Tbs. Habanero Jerk Sauce around plate. Toss together watercress and mint, and top each rice cake with greens mixture.
Nutritional Information Per SERVING:
Calories: 209,
Protein: 8g,
Total fat: 12g,
Saturated fat: 3g,
Carbs: 18g,
Cholesterol: mg,
Sodium: 259mg,
Fiber: 2g,
Sugars: 4g
Serves 12
* Squash Purée
* 2 Tbs. olive oil
* 1 medium yellow onion, thinly sliced (1 1/2 cups)
* 2 cups cubed butternut squash
* 1/2 tsp. dried thyme
* 1 14-oz. can light coconut milk
* 1 tsp. unrefined sugar
*
* Habanero Jerk Sauce
* 2 Tbs. olive oil
* 1/2 cup finely diced shallots
* 1/2 habanero chile, minced
* 1 tsp. sweet paprika
* 1/2 tsp. dried thyme
* 1/2 tsp. ground allspice
* 1/3 tsp. ground cloves
* 2/3 cup orange juice
* 1/3 cup lime juice
* 1 tsp. unrefined sugar
*
* Rice Cakes
* Olive oil for brushing pans and rice cakes
* 1/2 cup cilantro leaves
* 2 cups cooked jasmine rice
* 1/2 cup finely chopped canned bamboo shoots
* 1 tsp. salt
* 2 cups watercress, for garnish
* 1/4 cup chopped fresh mint, for garnish
*
* Seitan Mixture
* 2 Tbs. olive oil
* 1 cup cubed seitan or firm tofu
* 2 cloves garlic, minced (2 tsp.)
* 2 cups cauliflower florets
* 1 cup baby spinach leaves
Directions
1. To make Squash Purée: Heat oil in saucepan over medium heat. Add onion, and sauté 5 to 7 minutes. Stir in squash and thyme, then coconut milk and 1 cup water. Simmer 20 minutes. Stir in sugar, and cool. Purée in blender until smooth.
2. To make Habanero Jerk Sauce: Heat oil in saucepan over medium-high heat. Sauté shallots 7 to 9 minutes. Add habanero, paprika, thyme, allspice, and cloves, and sauté 20 seconds. Add orange juice, lime juice, and sugar, and simmer 10 minutes. Season with salt and pepper, and set aside.
3. To make Rice Cakes: Grease 13- x 9-inch glass dish with olive oil. Purée cilantro with 1/2 cup water in blender or food processor. Combine cilantro purée, rice, bamboo shoots, and salt in bowl. Press rice mixture into prepared baking dish. Cover with parchment paper, and weigh down with second baking dish filled with cans. Cool 2 hours.
4. Heat oven to broil, and grease baking sheet with olive oil. Cut rice into 12 squares. Place on baking sheet, and brush tops lightly with oil. Broil until well browned. Meanwhile, warm Squash Purée and Habanero Jerk Sauce.
5. To make Seitan Mixture: Heat oil in skillet over medium-high heat. Sauté seitan and garlic 5 to 7 minutes. Add cauliflower and 1/2 cup Habanero Jerk Sauce, and sauté 5 to 6 minutes. Stir in spinach, and cook 1 to 2 minutes more, or until spinach is wilted. Season with salt and pepper.
6. To serve: Ladle 1/3 cup Squash Purée onto each plate. Spoon Seitan Mixture in center, and top with Rice Cake. Spoon 2 to 3 Tbs. Habanero Jerk Sauce around plate. Toss together watercress and mint, and top each rice cake with greens mixture.
Nutritional Information Per SERVING:
Calories: 209,
Protein: 8g,
Total fat: 12g,
Saturated fat: 3g,
Carbs: 18g,
Cholesterol: mg,
Sodium: 259mg,
Fiber: 2g,
Sugars: 4g
Saturday, October 9, 2010
Curried Potatoes
Ingredient List
Serves 8
* 1 1/2 Tbs. vegetable oil
* 2 medium onions, diced (3 cups)
* 3 cloves garlic, minced (1 Tbs.)
* 4 large Yukon gold potatoes, peeled and cut into chunks
* 3 carrots, peeled and cut into 2-inch pieces (1 cup)
* 3 Tbs. Madras curry powder
* 1 15-oz. can black beans
* 3 medium tomatoes, coarsely chopped (1 1/2 cups)
* 1 cup low-sodium vegetable broth
* 2 jalapeño chiles, seeded and finely chopped (1/4 cup)
* 1 tsp. balsamic vinegar
Directions
1. Heat oil in large skillet over medium heat. Add onions and garlic, and cook 5 to 7 minutes, or until onions are soft and translucent. Stir in potatoes, carrots, and curry powder, and cook 4 minutes.
2. Add beans and their liquid, tomatoes, broth, jalapeño chiles, vinegar, and 1 cup water; season with salt and pepper. Cover and simmer 45 minutes, or until potatoes are flaky and carrots are cooked through, stirring occasionally.
Nutritional Information Per SERVING:
Calories: 282,
Protein: 9g,
Total fat: 4g,
Saturated fat: 0.5g,
Carbs: 55g,
Cholesterol: mg,
Sodium: 499mg,
Fiber: 10g,
Sugars: 9g
Serves 8
* 1 1/2 Tbs. vegetable oil
* 2 medium onions, diced (3 cups)
* 3 cloves garlic, minced (1 Tbs.)
* 4 large Yukon gold potatoes, peeled and cut into chunks
* 3 carrots, peeled and cut into 2-inch pieces (1 cup)
* 3 Tbs. Madras curry powder
* 1 15-oz. can black beans
* 3 medium tomatoes, coarsely chopped (1 1/2 cups)
* 1 cup low-sodium vegetable broth
* 2 jalapeño chiles, seeded and finely chopped (1/4 cup)
* 1 tsp. balsamic vinegar
Directions
1. Heat oil in large skillet over medium heat. Add onions and garlic, and cook 5 to 7 minutes, or until onions are soft and translucent. Stir in potatoes, carrots, and curry powder, and cook 4 minutes.
2. Add beans and their liquid, tomatoes, broth, jalapeño chiles, vinegar, and 1 cup water; season with salt and pepper. Cover and simmer 45 minutes, or until potatoes are flaky and carrots are cooked through, stirring occasionally.
Nutritional Information Per SERVING:
Calories: 282,
Protein: 9g,
Total fat: 4g,
Saturated fat: 0.5g,
Carbs: 55g,
Cholesterol: mg,
Sodium: 499mg,
Fiber: 10g,
Sugars: 9g
Friday, October 8, 2010
Buttermilk Oatmeal Pancakes
Ingredient List
Serves 4 (makes 12 pancakes)
* 2 cups old-fashioned rolled oats
* 1 1/2 cups fat-free buttermilk
* 1 1/2 cups fat-free milk
* 3 large eggs
* 1/2 cup unbleached flour
* 3 Tbs. honey
* 2 tsp. vanilla extract
* 2 tsp. ground cinnamon
* 1 1/2 tsp. baking powder
* 1/4 tsp. salt
Directions
1. Mix oats with buttermilk and milk in large bowl. Cover, and refrigerate 8 hours, or overnight.
2. Whisk eggs, flour, honey, vanilla, cinnamon, baking powder, and salt into oatmeal mixture.
3. Heat skillet or griddle over medium heat. Spray with cooking spray, or brush with melted butter or cooking oil. Pour 1/3 cup batter onto skillet for each pancake, spreading into 4-inch circle. Cook 3 to 4 minutes, or until bubbles start to appear on surface. Flip pancakes with spatula, and cook 1 to 2 minutes longer. Serve hot, topped with fruit compote, maple syrup, or peanut butter, if desired.
Nutritional Information Per SERVING:
Calories: 388,
Protein: 18g,
Total fat: 7.5g,
Saturated fat: 2g,
Carbs: 64g,
Cholesterol: 162mg,
Sodium: 482mg,
Fiber: 5g,
Sugars: 24g
Serves 4 (makes 12 pancakes)
* 2 cups old-fashioned rolled oats
* 1 1/2 cups fat-free buttermilk
* 1 1/2 cups fat-free milk
* 3 large eggs
* 1/2 cup unbleached flour
* 3 Tbs. honey
* 2 tsp. vanilla extract
* 2 tsp. ground cinnamon
* 1 1/2 tsp. baking powder
* 1/4 tsp. salt
Directions
1. Mix oats with buttermilk and milk in large bowl. Cover, and refrigerate 8 hours, or overnight.
2. Whisk eggs, flour, honey, vanilla, cinnamon, baking powder, and salt into oatmeal mixture.
3. Heat skillet or griddle over medium heat. Spray with cooking spray, or brush with melted butter or cooking oil. Pour 1/3 cup batter onto skillet for each pancake, spreading into 4-inch circle. Cook 3 to 4 minutes, or until bubbles start to appear on surface. Flip pancakes with spatula, and cook 1 to 2 minutes longer. Serve hot, topped with fruit compote, maple syrup, or peanut butter, if desired.
Nutritional Information Per SERVING:
Calories: 388,
Protein: 18g,
Total fat: 7.5g,
Saturated fat: 2g,
Carbs: 64g,
Cholesterol: 162mg,
Sodium: 482mg,
Fiber: 5g,
Sugars: 24g
Thursday, October 7, 2010
Caponata Stew
Ingredient List
Serves 6
* 1 medium eggplant, peeled and diced (about 3 1/2 cups)
* 2 tsp. olive oil
* 1 medium white onion, peeled and chopped (about 1 cup)
* 3 cloves garlic, minced (about 1 Tbs.)
* 1 jalapeño pepper, seeded and minced (about 1 Tbs.)
* 8 oz. cremini mushrooms, chopped into 1/2-inch pieces (about 3 cups)
* 1 28-oz. can diced fire-roasted tomatoes
* 1/2 cup dry red wine or 1/4 cup red wine vinegar
* 2 Tbs. capers, drained and rinsed
* 1 tsp. dried oregano
Directions
1. Place eggplant in colander, and sprinkle generously with salt. Let stand 10 minutes. Rinse under cold water, and pat dry with paper towels.
2. Heat oil in large pot or Dutch oven over medium heat. Add onion, garlic and jalapeño, and sauté 10 minutes, or until onion is softened and translucent. Add eggplant and mushrooms, and sauté 10 minutes more, or until vegetables are tender.
3. Stir in tomatoes, 1 cup water, wine, capers and oregano. Bring to a boil, cover, reduce heat to low, and simmer 50 to 60 minutes, or until vegetables are tender. Season with salt and pepper.
Nutritional Information Per SERVING:
Calories: 82,
Protein: 3g,
Total fat: 1.5g,
Saturated fat: 0.5g,
Carbs: 14g,
Cholesterol: mg,
Sodium: 483mg,
Fiber: 4g,
Sugars: 7g
Serves 6
* 1 medium eggplant, peeled and diced (about 3 1/2 cups)
* 2 tsp. olive oil
* 1 medium white onion, peeled and chopped (about 1 cup)
* 3 cloves garlic, minced (about 1 Tbs.)
* 1 jalapeño pepper, seeded and minced (about 1 Tbs.)
* 8 oz. cremini mushrooms, chopped into 1/2-inch pieces (about 3 cups)
* 1 28-oz. can diced fire-roasted tomatoes
* 1/2 cup dry red wine or 1/4 cup red wine vinegar
* 2 Tbs. capers, drained and rinsed
* 1 tsp. dried oregano
Directions
1. Place eggplant in colander, and sprinkle generously with salt. Let stand 10 minutes. Rinse under cold water, and pat dry with paper towels.
2. Heat oil in large pot or Dutch oven over medium heat. Add onion, garlic and jalapeño, and sauté 10 minutes, or until onion is softened and translucent. Add eggplant and mushrooms, and sauté 10 minutes more, or until vegetables are tender.
3. Stir in tomatoes, 1 cup water, wine, capers and oregano. Bring to a boil, cover, reduce heat to low, and simmer 50 to 60 minutes, or until vegetables are tender. Season with salt and pepper.
Nutritional Information Per SERVING:
Calories: 82,
Protein: 3g,
Total fat: 1.5g,
Saturated fat: 0.5g,
Carbs: 14g,
Cholesterol: mg,
Sodium: 483mg,
Fiber: 4g,
Sugars: 7g
Wednesday, October 6, 2010
Creamy Spinach Potage
Ingredient List
Serves 8
* 2 tsp. olive oil
* 1 large onion, chopped (about 1 1/2 cups)
* 1 stalk celery, sliced (about 1/3 cup)
* 2 low-sodium vegetable bouillon cubes
* 1 1/2 lb. parsnips, peeled and sliced (about 4 cups)
* 3 cups baby spinach
* 1/3 cup low-fat plain yogurt
* 2 Tbs. low-fat milk or plain soymilk
Directions
1. Heat oil in large pot over medium heat. Add chopped onion and celery, and cook 2 to 3 minutes, or until vegetables are softened. Add 6 cups water, vegetable bouillon cubes and parsnips. Bring to a boil. Reduce heat to medium-low, then cover and simmer 20 to 25 minutes, or until parsnips are tender.
2. Increase heat to medium-high, and stir in spinach. Cook 1 minute, or until spinach wilts but is still bright green.
3. Transfer soup in batches to blender or food processor, and purée until soup is smooth. (Or purée soup in pot using an immersion blender.) Season soup to taste with salt and pepper. Return soup to pot, and keep warm. If making soup ahead of time, refrigerate it until an hour before you plan to serve it, then warm soup over medium heat, but do not boil.
4. Just before serving, whisk yogurt and milk in small bowl until smooth. Serve bowls of soup topped with dollops of yogurt mixture.
Nutritional Information Per SERVING:
Calories: 82,
Protein: 2g,
Total fat: 1g,
Saturated fat: g,
Carbs: 16g,
Cholesterol: 1mg,
Sodium: 280mg,
Fiber: 5g,
Sugars: 1g
Serves 8
* 2 tsp. olive oil
* 1 large onion, chopped (about 1 1/2 cups)
* 1 stalk celery, sliced (about 1/3 cup)
* 2 low-sodium vegetable bouillon cubes
* 1 1/2 lb. parsnips, peeled and sliced (about 4 cups)
* 3 cups baby spinach
* 1/3 cup low-fat plain yogurt
* 2 Tbs. low-fat milk or plain soymilk
Directions
1. Heat oil in large pot over medium heat. Add chopped onion and celery, and cook 2 to 3 minutes, or until vegetables are softened. Add 6 cups water, vegetable bouillon cubes and parsnips. Bring to a boil. Reduce heat to medium-low, then cover and simmer 20 to 25 minutes, or until parsnips are tender.
2. Increase heat to medium-high, and stir in spinach. Cook 1 minute, or until spinach wilts but is still bright green.
3. Transfer soup in batches to blender or food processor, and purée until soup is smooth. (Or purée soup in pot using an immersion blender.) Season soup to taste with salt and pepper. Return soup to pot, and keep warm. If making soup ahead of time, refrigerate it until an hour before you plan to serve it, then warm soup over medium heat, but do not boil.
4. Just before serving, whisk yogurt and milk in small bowl until smooth. Serve bowls of soup topped with dollops of yogurt mixture.
Nutritional Information Per SERVING:
Calories: 82,
Protein: 2g,
Total fat: 1g,
Saturated fat: g,
Carbs: 16g,
Cholesterol: 1mg,
Sodium: 280mg,
Fiber: 5g,
Sugars: 1g
Tuesday, October 5, 2010
Individual Pepper & Corn Frittatas
Ingredient List
Serves 8
* 2 tsp. extra virgin olive oil
* 2 medium-sized red bell peppers, diced
* 8 green onions (white and light green parts), sliced
* 1 1/2 cups fresh or frozen white or yellow corn kernels
* 1 Tbs. dried oregano
* 2 tsp. ground cumin
* 1/2 tsp. salt
* 1/4 tsp. Ancho chile powder
* 3 large eggs
* 1 1/2 cups liquid egg whites or 12 large egg whites
* 1/4 cup plain soymilk, milk or water
* 3/4 cup shredded Monterey jalapeño jack cheese or soy jalapeño cheese
* 1 plum tomato, cut into 8 equal slices
* 2 Tbs. chopped fresh cilantro, for garnish, optional
Directions
1. Preheat oven to 375F. Coat 8 6-oz. ramekins or oven-proof custard cups with nonstick cooking spray. Set ramekins on baking sheet.
2. In 12-inch nonstick skillet, heat oil over medium-high heat. Add red peppers, green onions and corn, and cook, stirring often, 3 minutes, or until vegetables are tender. Remove from heat, stir in oregano, cumin, salt and chile powder. Let cool.
3. In large bowl, whisk whole eggs, egg whites and soymilk. Add cheese and cooled vegetables, and stir well. Divide mixture among prepared ramekins. Top each frittata with a tomato slice.
4. Bake 30 to 35 minutes, or until frittatas are set, golden brown and puffy. Let sit 5 minutes. Sprinkle with cilantro, and serve.
Nutritional Information Per SERVING:
Calories: 200,
Protein: 15g,
Total fat: 9g,
Saturated fat: 4g,
Carbs: 16g,
Cholesterol: 120mg,
Sodium: 410mg,
Fiber: 3g,
Sugars: 3g
Serves 8
* 2 tsp. extra virgin olive oil
* 2 medium-sized red bell peppers, diced
* 8 green onions (white and light green parts), sliced
* 1 1/2 cups fresh or frozen white or yellow corn kernels
* 1 Tbs. dried oregano
* 2 tsp. ground cumin
* 1/2 tsp. salt
* 1/4 tsp. Ancho chile powder
* 3 large eggs
* 1 1/2 cups liquid egg whites or 12 large egg whites
* 1/4 cup plain soymilk, milk or water
* 3/4 cup shredded Monterey jalapeño jack cheese or soy jalapeño cheese
* 1 plum tomato, cut into 8 equal slices
* 2 Tbs. chopped fresh cilantro, for garnish, optional
Directions
1. Preheat oven to 375F. Coat 8 6-oz. ramekins or oven-proof custard cups with nonstick cooking spray. Set ramekins on baking sheet.
2. In 12-inch nonstick skillet, heat oil over medium-high heat. Add red peppers, green onions and corn, and cook, stirring often, 3 minutes, or until vegetables are tender. Remove from heat, stir in oregano, cumin, salt and chile powder. Let cool.
3. In large bowl, whisk whole eggs, egg whites and soymilk. Add cheese and cooled vegetables, and stir well. Divide mixture among prepared ramekins. Top each frittata with a tomato slice.
4. Bake 30 to 35 minutes, or until frittatas are set, golden brown and puffy. Let sit 5 minutes. Sprinkle with cilantro, and serve.
Nutritional Information Per SERVING:
Calories: 200,
Protein: 15g,
Total fat: 9g,
Saturated fat: 4g,
Carbs: 16g,
Cholesterol: 120mg,
Sodium: 410mg,
Fiber: 3g,
Sugars: 3g
Monday, October 4, 2010
Baked Hawaii
Ingredient List
SERVES 6
* 1 pkg. instant coconut-flavored pudding mix
* 1 3/4 cups nonfat milk
* 1 tsp. vanilla extract
* 1 prepared crumb pie shell
* 1 3/4 cups canned shredded pineapple
* 1/4 cup brown sugar
* 1/4 cup crushed macadamia nuts as garnish
* 1/4 cup shredded coconut as garnish
* 2 Tbs. diced crystallized ginger, or more as desired, for garnish
Directions
1. Preheat oven to 450F.
2. Mix instant pudding with milk and vanilla extract, and pour into prepared pie shell. Put in freezer immediately.
3. Drain pineapple, and reserve juice for another use. Squeeze excess juice from shreds, and put shreds in baking dish. Sprinkle with brown sugar, and bake for 15 minutes, or until sugar bubbles. Remove from oven.
4. Take firmed pudding mixture from freezer, spoon pineapple mixture over top and garnish with macadamia nuts, coconut shreds and crystallized ginger.
Nutritional Information Per Serving:
Calories: 310,
Protein: 4g,
Total fat: 11g,
Saturated fat: 3g,
Carbs: 51g,
Cholesterol: mg,
Sodium: 450mg,
Fiber: 2g,
Sugars: 35g
SERVES 6
* 1 pkg. instant coconut-flavored pudding mix
* 1 3/4 cups nonfat milk
* 1 tsp. vanilla extract
* 1 prepared crumb pie shell
* 1 3/4 cups canned shredded pineapple
* 1/4 cup brown sugar
* 1/4 cup crushed macadamia nuts as garnish
* 1/4 cup shredded coconut as garnish
* 2 Tbs. diced crystallized ginger, or more as desired, for garnish
Directions
1. Preheat oven to 450F.
2. Mix instant pudding with milk and vanilla extract, and pour into prepared pie shell. Put in freezer immediately.
3. Drain pineapple, and reserve juice for another use. Squeeze excess juice from shreds, and put shreds in baking dish. Sprinkle with brown sugar, and bake for 15 minutes, or until sugar bubbles. Remove from oven.
4. Take firmed pudding mixture from freezer, spoon pineapple mixture over top and garnish with macadamia nuts, coconut shreds and crystallized ginger.
Nutritional Information Per Serving:
Calories: 310,
Protein: 4g,
Total fat: 11g,
Saturated fat: 3g,
Carbs: 51g,
Cholesterol: mg,
Sodium: 450mg,
Fiber: 2g,
Sugars: 35g
Sunday, October 3, 2010
Weekly weigh-in
I am down 2.4 lbs this week. I am thrilled with that. That means at this point I am lower than I was when I got pregnant with my first baby and 31 lbs lighter than when I got pregnant with my youngest baby. I am very happy.
Baby Bok Choy with Chinese Mushrooms
Ingredient List
Serves 4
* 8 dried Chinese black mushrooms
* 1 cup low-sodium vegetable broth
* 1 tsp. low-sodium soy sauce
* 1 Tbs. canola oil
* 1 lb. baby bok choy (about 4 bunches), halved
* 1 clove garlic, minced (about 1 tsp.)
* 1 tsp. sugar
* 1 medium red bell pepper, cut into 1-inch dice (about 1 cup)
Directions
1. Combine mushrooms and broth in pot, and bring to a boil. Remove from heat, and soak 30 minutes to soften. Drain, reserving soaking liquid. Add soy sauce to soaking liquid, and set aside.
2. Remove and discard mushroom stems. Cut caps into 1/4-inch slices.
3. Heat oil in large skillet over medium-high heat. Add bok choy, cut side down, and cook 1 minute. Add reserved mushroom liquid, mushrooms, garlic and sugar, and cover. Simmer 5 minutes. Sprinkle bell pepper on top, and cook 5 minutes more, or until bok choy and peppers are tender. Remove lid, increase heat to high, and cook 2 to 3 minutes more, or until all liquid has evaporated. Serve hot.
Nutritional Information Per SERVING:
Calories: 83,
Protein: 3g,
Total fat: 4g,
Saturated fat: 0.5g,
Carbs: 12g,
Cholesterol: mg,
Sodium: 216mg,
Fiber: 3g,
Sugars: 4g
Serves 4
* 8 dried Chinese black mushrooms
* 1 cup low-sodium vegetable broth
* 1 tsp. low-sodium soy sauce
* 1 Tbs. canola oil
* 1 lb. baby bok choy (about 4 bunches), halved
* 1 clove garlic, minced (about 1 tsp.)
* 1 tsp. sugar
* 1 medium red bell pepper, cut into 1-inch dice (about 1 cup)
Directions
1. Combine mushrooms and broth in pot, and bring to a boil. Remove from heat, and soak 30 minutes to soften. Drain, reserving soaking liquid. Add soy sauce to soaking liquid, and set aside.
2. Remove and discard mushroom stems. Cut caps into 1/4-inch slices.
3. Heat oil in large skillet over medium-high heat. Add bok choy, cut side down, and cook 1 minute. Add reserved mushroom liquid, mushrooms, garlic and sugar, and cover. Simmer 5 minutes. Sprinkle bell pepper on top, and cook 5 minutes more, or until bok choy and peppers are tender. Remove lid, increase heat to high, and cook 2 to 3 minutes more, or until all liquid has evaporated. Serve hot.
Nutritional Information Per SERVING:
Calories: 83,
Protein: 3g,
Total fat: 4g,
Saturated fat: 0.5g,
Carbs: 12g,
Cholesterol: mg,
Sodium: 216mg,
Fiber: 3g,
Sugars: 4g
Saturday, October 2, 2010
Curried Baby Artichoke Ragoût
Ingredient List
Serves 4
* 2 Tbs. olive oil
* 1 small onion, chopped (1 cup)
* 1/2 large red bell pepper, chopped (3/4 cup)
* 1 Tbs. curry powder
* 8 oz. fresh baby artichokes, trimmed and quartered, or 1 8-oz. pkg. frozen artichokes, thawed
* 1 15-oz. can chickpeas, rinsed and drained
* 3/4 lb. new potatoes, cut into 1 1/2-inch chunks
* 2 tsp. Dijon mustard
* 1 cup frozen peas
* 1/4 cup chopped fresh mint
Directions
1. Heat oil in saucepan over medium heat. Add onion and red bell pepper, and sauté 5 to 7 minutes, or until soft. Stir in curry powder, and cook 30 seconds, or until color deepens.
2. Add artichokes, increase heat to medium-high, and sauté 2 to 3 minutes. Stir in chickpeas, potatoes, and 2 cups water. Season with salt and pepper, reduce heat to medium-low, and cover. Simmer 20 to 25 minutes, or until artichokes and potatoes are tender.
3. Ladle 1/4 cup cooking liquid into small bowl. Whisk mustard into liquid. Return to pot, add peas, and stir to combine. Simmer 3 minutes more, or until peas are bright green and heated through. Sprinkle each serving with mint.
Nutritional Information Per Serving:
Calories: 329,
Protein: 11g,
Total fat: 9g,
Saturated fat: 1g,
Carbs: 54g,
Cholesterol: mg,
Sodium: 495mg,
Fiber: 13g,
Sugars: 6g
Serves 4
* 2 Tbs. olive oil
* 1 small onion, chopped (1 cup)
* 1/2 large red bell pepper, chopped (3/4 cup)
* 1 Tbs. curry powder
* 8 oz. fresh baby artichokes, trimmed and quartered, or 1 8-oz. pkg. frozen artichokes, thawed
* 1 15-oz. can chickpeas, rinsed and drained
* 3/4 lb. new potatoes, cut into 1 1/2-inch chunks
* 2 tsp. Dijon mustard
* 1 cup frozen peas
* 1/4 cup chopped fresh mint
Directions
1. Heat oil in saucepan over medium heat. Add onion and red bell pepper, and sauté 5 to 7 minutes, or until soft. Stir in curry powder, and cook 30 seconds, or until color deepens.
2. Add artichokes, increase heat to medium-high, and sauté 2 to 3 minutes. Stir in chickpeas, potatoes, and 2 cups water. Season with salt and pepper, reduce heat to medium-low, and cover. Simmer 20 to 25 minutes, or until artichokes and potatoes are tender.
3. Ladle 1/4 cup cooking liquid into small bowl. Whisk mustard into liquid. Return to pot, add peas, and stir to combine. Simmer 3 minutes more, or until peas are bright green and heated through. Sprinkle each serving with mint.
Nutritional Information Per Serving:
Calories: 329,
Protein: 11g,
Total fat: 9g,
Saturated fat: 1g,
Carbs: 54g,
Cholesterol: mg,
Sodium: 495mg,
Fiber: 13g,
Sugars: 6g
Friday, October 1, 2010
Napa Cabbage Salad with Peanut Dressing
Ingredient List
Serves 4
Dressing
* 3 Tbs. smooth peanut butter
* 3 Tbs. rice wine vinegar
* 1 Tbs. low-sodium soy sauce
* 1 Tbs. brown rice syrup
* 1 Tbs. roasted sesame oil
* 2 tsp. minced fresh ginger
* 1/2 tsp. crushed red pepper flakes
Salad
* 4 cups shredded napa cabbage
* 1 small red bell pepper, sliced (about 1/2 cup)
* 1 large carrot, coarsely grated
* 3 green onions, sliced (about 1/4 cup)
Directions
1. To make Dressing: Whisk together all ingredients in bowl.
2. To make Salad: Toss all ingredients with dressing in serving bowl.
Nutritional Information Per SERVING:
Calories: 160,
Protein: 5g,
Total fat: 10g,
Saturated fat: 2g,
Carbs: 15g,
Cholesterol: mg,
Sodium: 214mg,
Fiber: 3g,
Sugars: 9g
Serves 4
Dressing
* 3 Tbs. smooth peanut butter
* 3 Tbs. rice wine vinegar
* 1 Tbs. low-sodium soy sauce
* 1 Tbs. brown rice syrup
* 1 Tbs. roasted sesame oil
* 2 tsp. minced fresh ginger
* 1/2 tsp. crushed red pepper flakes
Salad
* 4 cups shredded napa cabbage
* 1 small red bell pepper, sliced (about 1/2 cup)
* 1 large carrot, coarsely grated
* 3 green onions, sliced (about 1/4 cup)
Directions
1. To make Dressing: Whisk together all ingredients in bowl.
2. To make Salad: Toss all ingredients with dressing in serving bowl.
Nutritional Information Per SERVING:
Calories: 160,
Protein: 5g,
Total fat: 10g,
Saturated fat: 2g,
Carbs: 15g,
Cholesterol: mg,
Sodium: 214mg,
Fiber: 3g,
Sugars: 9g
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