Rice Pudding (from elise.com)
Serves 2-3.
2 1/2 cups (600 ml) of whole milk
1/3 cup (66 grams) of long or short grain white rice
1/8 teaspoon salt
1 egg
1/4 cup (50 grams) dark brown sugar
1 teaspoon of pure vanilla extract
1/4 teaspoon of ground cinnamon
1/3 cup (40 grams) raisins
In a medium heavy bottomed saucepan, combine milk, rice and salt and bring to a boil over high heat. Reduce heat to low and simmer until the rice is tender, about 20 minutes. Stir frequently to prevent the rice from sticking to the bottom of the pan.In a small mixing bowl, whisk together egg and brown sugar until well mixed. Add a half cup of the rice mixture - a Tablespoon at a time - beating to incorporate.Add egg mixture back into the saucepan of rice and milk and stir, on low heat, for 10 minutes or so, until thickened. Be careful not to have the mixture come to a boil at this point. Stir in the vanilla. Remove from heat and stir in the raisins and cinnamon.
Serve warm or cold.
Eggless rice pudding (from joyofbaking.com)
(serves 2 to 3)
2 1/2 cups (600 ml) whole milk
1/3 cup (66 grams) long or short grain white rice
1/8 teaspoon salt
1/4 cup (50 gram) granulated white sugar
1 teaspoon pure vanilla extract
1/4 teaspoon ground cinnamon
1/4 cup (30 grams) brown or golden raisins, optional
Lightly sweetened whipped cream
n a medium heavy bottomed saucepan combine the milk, rice, and salt. Place saucepan over high heat and bring to a boil. Reduce the heat to medium to medium-low and simmer until the rice is tender (about 25 minutes). Stir the milk mixture frequently using a heatproof rubber spatula or wooden spoon to prevent the rice from sticking to the bottom of the pan. When the rice is tender (al dente) remove from heat and add the sugar, vanilla extract, and ground cinnamon. Return to heat and cook until the rice pudding thickens, about 5 to 10 minutes. Remove from heat and add the raisins. Spoon the pudding into your serving bowls and cover with plastic wrap. If you want a film or skin on the puddings, allow them to cool before covering with plastic wrap. Refrigerate until serving time, about 1 to 2 hours.
If desired, garnish with lightly sweetened whipped cream.
Tuesday, December 18, 2007
Custard Sauce plus fruits
Fresh fruits like strawberries with warm custard sauce on the top.
OR crepes filled with fried bananas with brown sugar and custard sauce on the top :)
OR crepes filled with fried bananas with brown sugar and custard sauce on the top :)
Saturday, September 29, 2007
Tamarind-Spiced Chickpeas and Greens
Ingredients
(serves 6)
2 tablespoons expeller-pressed safflower oil
1 medium yellow onion, finely chopped
1 teaspoon ground cumin
1 1/2 teaspoons ground coriander
pinch of cayenne
1 (14.5 ounce) can diced tomatoes (abt 4 medium diced fresh tomatoes)
1/3 cup water
1 teaspoon evaporated cane juice sugar
1 teaspoon tamarind concentrate
2 (15 ounce) cans chickpeas, drained (3 cups cooked)
1 (6 ounce) package pre-washed baby spinach (about 6 cups)or substitute with swiss chard
1/4 teaspoon sea salt
pepper, to taste
Directions
Heat oil in large skillet over medium heat. Add onion and sauté until softened and golden brown, about 7 minutes. Add cumin, coriander and cayenne to skillet and stir to coat onion with spices. Cook for one minute then add diced tomatoes, with their juice, water, sugar and tamarind concentrate. Stir to mix well. Add chickpeas and bring mixture to a gentle boil. Reduce heat and simmer over medium-low heat, uncovered, for 10 minutes. Stir in spinach until wilted. Season with salt and pepper to taste.
(serves 6)
2 tablespoons expeller-pressed safflower oil
1 medium yellow onion, finely chopped
1 teaspoon ground cumin
1 1/2 teaspoons ground coriander
pinch of cayenne
1 (14.5 ounce) can diced tomatoes (abt 4 medium diced fresh tomatoes)
1/3 cup water
1 teaspoon evaporated cane juice sugar
1 teaspoon tamarind concentrate
2 (15 ounce) cans chickpeas, drained (3 cups cooked)
1 (6 ounce) package pre-washed baby spinach (about 6 cups)or substitute with swiss chard
1/4 teaspoon sea salt
pepper, to taste
Directions
Heat oil in large skillet over medium heat. Add onion and sauté until softened and golden brown, about 7 minutes. Add cumin, coriander and cayenne to skillet and stir to coat onion with spices. Cook for one minute then add diced tomatoes, with their juice, water, sugar and tamarind concentrate. Stir to mix well. Add chickpeas and bring mixture to a gentle boil. Reduce heat and simmer over medium-low heat, uncovered, for 10 minutes. Stir in spinach until wilted. Season with salt and pepper to taste.
Braised Kidney Beans & Sweet Potato
Ingredients
(serves 4)
1 medium onion, chopped
4 medium cloves garlic, chopped
1 TBS fresh ginger, chopped
1 medium carrot, sliced thin
1 medium green bell pepper, cut in 1 inch squares
2 cups sweet potatoes, cut in 1 inch cubes ( abt 2 five inch long sweet potatoes)
2 cups crimini mushrooms, sliced medium thick ( abt 7-8 medium mushrooms)
½ tsp cinnamon
1 tsp red chili powder
1 tsp paprika
1 TBS tomato paste ( or 1 finely diced tomato )
2 cups + 1 TBS vegetable broth ( might want to reduce water a bit if one wants thicker consistency)
15 oz can kidney beans, drained ( 2 cups cooked kidney beans)
salt & black pepper to taste
Directions
Prepare first 6 ingredients by chopping and slicing. Heat 1 TBS broth in a medium to large soup or braising pot. Healthy Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms and tomatoes. Continue to sauté for another 5 minutes, stirring frequently. Add spices and mix thoroughly. Mix tomato paste and broth together and add. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.
(serves 4)
1 medium onion, chopped
4 medium cloves garlic, chopped
1 TBS fresh ginger, chopped
1 medium carrot, sliced thin
1 medium green bell pepper, cut in 1 inch squares
2 cups sweet potatoes, cut in 1 inch cubes ( abt 2 five inch long sweet potatoes)
2 cups crimini mushrooms, sliced medium thick ( abt 7-8 medium mushrooms)
½ tsp cinnamon
1 tsp red chili powder
1 tsp paprika
1 TBS tomato paste ( or 1 finely diced tomato )
2 cups + 1 TBS vegetable broth ( might want to reduce water a bit if one wants thicker consistency)
15 oz can kidney beans, drained ( 2 cups cooked kidney beans)
salt & black pepper to taste
Directions
Prepare first 6 ingredients by chopping and slicing. Heat 1 TBS broth in a medium to large soup or braising pot. Healthy Sauté onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent. Add garlic, ginger, carrot, pepper, sweet potatoes, and mushrooms and tomatoes. Continue to sauté for another 5 minutes, stirring frequently. Add spices and mix thoroughly. Mix tomato paste and broth together and add. Cover and simmer on low for about 30 minutes stirring occasionally. Add beans, salt, pepper, and continue to cook for another 5 minutes on medium heat uncovered, or until vegetables are tender.
Saturday, September 22, 2007
Radiant Kale and Beet Pasta
Ingredients
(serves 2)
1 onion, diced
2 tsp olive oil
2 cups beets, peeled, and diced
4 cups lacinato kale (also called dinosaur kale), or other kale variety, roughly chopped
1 T. garlic, minced
1.5 T. freshly chopped dill
1 T. freshly chopped thyme
3/4 t. salt
1/2 t. freshly ground black pepper
4 oz dry penne, rigatoni, or farfalle pasta
2 T. nutritional yeast flakes
1/2 cup cooked navy beans
Directions
In a large non-stick skillet, saute the onion in bit or whole of the olive oil for 3 minutes to soften. Add the beets and continue to saute the mixture an additional 7-8 minutes, or until the beets are crisp-tender. Add beans now or after kale is wilted depending upon how cooked beans are. Add the kale and garlic and saute an additional 3 minutes. Add the fresh herbs, salt, and pepper, continue to saute the mixture until the kale starts to wilt, and then remove the skillet from the heat. Meanwhile, in a large pot of salted boiling water, cook the penne pasta until al dente. Remove 1 cup of the pasta cooking liquid and set aside. Drain the penne pasta well and return it to the large pot. Add the reserved cooking liquid, remaining olive oil, and nutritional yeast, and toss well to thoroughly coat the cooked pasta. Add the sauteed vegetable mixture to the pasta, toss well, and watch the pasta turn a vibrant rosy color. Transfer the mixture to a large platter or bowl for service.
(serves 2)
1 onion, diced
2 tsp olive oil
2 cups beets, peeled, and diced
4 cups lacinato kale (also called dinosaur kale), or other kale variety, roughly chopped
1 T. garlic, minced
1.5 T. freshly chopped dill
1 T. freshly chopped thyme
3/4 t. salt
1/2 t. freshly ground black pepper
4 oz dry penne, rigatoni, or farfalle pasta
2 T. nutritional yeast flakes
1/2 cup cooked navy beans
Directions
In a large non-stick skillet, saute the onion in bit or whole of the olive oil for 3 minutes to soften. Add the beets and continue to saute the mixture an additional 7-8 minutes, or until the beets are crisp-tender. Add beans now or after kale is wilted depending upon how cooked beans are. Add the kale and garlic and saute an additional 3 minutes. Add the fresh herbs, salt, and pepper, continue to saute the mixture until the kale starts to wilt, and then remove the skillet from the heat. Meanwhile, in a large pot of salted boiling water, cook the penne pasta until al dente. Remove 1 cup of the pasta cooking liquid and set aside. Drain the penne pasta well and return it to the large pot. Add the reserved cooking liquid, remaining olive oil, and nutritional yeast, and toss well to thoroughly coat the cooked pasta. Add the sauteed vegetable mixture to the pasta, toss well, and watch the pasta turn a vibrant rosy color. Transfer the mixture to a large platter or bowl for service.
Sunday, September 16, 2007
Golden Squash Soup
Ingredients
(serves 6)
1 medium sized butternut squash, peeled and cut into about ½ inch pieces (about 3 cups)
1 large onion, chopped
3 medium cloves garlic, chopped
1 TBS chopped fresh ginger
1 tsp turmeric
1 tsp curry powder
2 3/4 cups + 1 TBS chicken or vegetable broth
6 oz canned coconut milk
2 TBS chopped fresh cilantro
salt & white pepper to taste
Directions
Peel squash and cut into pieces. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute. Add turmeric, curry powder, and mix well. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes. Place in blender and blend with coconut milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat (not boil), and add cilantro.
(serves 6)
1 medium sized butternut squash, peeled and cut into about ½ inch pieces (about 3 cups)
1 large onion, chopped
3 medium cloves garlic, chopped
1 TBS chopped fresh ginger
1 tsp turmeric
1 tsp curry powder
2 3/4 cups + 1 TBS chicken or vegetable broth
6 oz canned coconut milk
2 TBS chopped fresh cilantro
salt & white pepper to taste
Directions
Peel squash and cut into pieces. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for about 5 minutes, stirring frequently, until translucent. Add garlic, ginger, and continue to sauté for another minute. Add turmeric, curry powder, and mix well. Add squash and broth, and mix. Bring to a boil on high heat. Once it comes to a boil reduce heat to medium low and simmer uncovered until squash is tender, about 10 minutes. Place in blender and blend with coconut milk. Make sure you blend in batches filling blender only half full. Start on low speed, so hot soup does not erupt and burn you. Blend until smooth, about 1 minute. Thin with a little broth if needed. Season to taste with salt and white pepper. Reheat (not boil), and add cilantro.
Sunday, September 9, 2007
Pies and Fillings
Norwegian Apple Pie
1 Egg (or 2 egg whites or -egg substitute -equivalent to 1 egg)
2/3 cup Sugar
1 ts Vanilla extract
1 ts Baking powder
1/2 c Flour
1/2 c Chopped walnuts
1 c Dice apples
Beat the egg whites until peaks form.Gradually add in sugar and beat until smooth and fluffy.Add in vanilla, flour and baking powder and beat to mix well until smooth and well blended.Fold in the apple and nuts. Turn into a lightly greased 8-inch pie plate
and bake at 350F for 30 minutes. Pie will puff up as it cooks, then collapse as it cools.
Vegan Pumpkin Custard or Pie Filling
1 15 oz can pumpkin
1 tbsp cinnamon
1/2 tsp ground ginger
1/4 tsp cloves
1/2 tsp salt
1/4 c sugar or Grade B maple syrup
2 tbsp blackstrap molasses
12 oz soy milk, rice milk, or almond milk
1/2 c. firm tofu (not silken)
Mix all ingredients together and pour into a glass dish or pie pan. Bake at 350 for 50 minutes. Cool on the countertop for 30-60 minutes and then refrigerate.
Tips
You can make this with a crust if you wish. To do so, follow the instructions for the crust and pour the pumpkin mixture in. Cook at 425 for 15 minutes and then reduce the heat to 350 for 40-50 minutes. Add extra protein and a nutty flavor with 1/4 c. almond butter or peanut butter. Blackstrap molasses are an excellent source of iron, calcium, and other nutrients. However, if you don't have it on hand then you can increase the sugar or syrup to 1/3 cup.Try adding small amounts (1/4 tsp) of other spices such as cardamom, nutmeg, and allspice.
1 Egg (or 2 egg whites or -egg substitute -equivalent to 1 egg)
2/3 cup Sugar
1 ts Vanilla extract
1 ts Baking powder
1/2 c Flour
1/2 c Chopped walnuts
1 c Dice apples
Beat the egg whites until peaks form.Gradually add in sugar and beat until smooth and fluffy.Add in vanilla, flour and baking powder and beat to mix well until smooth and well blended.Fold in the apple and nuts. Turn into a lightly greased 8-inch pie plate
and bake at 350F for 30 minutes. Pie will puff up as it cooks, then collapse as it cools.
Vegan Pumpkin Custard or Pie Filling
1 15 oz can pumpkin
1 tbsp cinnamon
1/2 tsp ground ginger
1/4 tsp cloves
1/2 tsp salt
1/4 c sugar or Grade B maple syrup
2 tbsp blackstrap molasses
12 oz soy milk, rice milk, or almond milk
1/2 c. firm tofu (not silken)
Mix all ingredients together and pour into a glass dish or pie pan. Bake at 350 for 50 minutes. Cool on the countertop for 30-60 minutes and then refrigerate.
Tips
You can make this with a crust if you wish. To do so, follow the instructions for the crust and pour the pumpkin mixture in. Cook at 425 for 15 minutes and then reduce the heat to 350 for 40-50 minutes. Add extra protein and a nutty flavor with 1/4 c. almond butter or peanut butter. Blackstrap molasses are an excellent source of iron, calcium, and other nutrients. However, if you don't have it on hand then you can increase the sugar or syrup to 1/3 cup.Try adding small amounts (1/4 tsp) of other spices such as cardamom, nutmeg, and allspice.
Low Fat Vegan Carrot Cake
Ingredients
(serves 12)
2 c. spelt flour or whole wheat flour
2 tsp. baking soda
2 tsp. baking powder
2 tsp. cinnamon
1 tsp. salt
2 c. grated carrots
1 c. skim milk, soy milk, or rice milk
1 1/2 c. applesauce
1 c. maple syrup, Grade B
1/2 c. crushed walnuts (optional)
For cream cheese frosting
8 oz. package cream cheese or vegan cream cheese
1/4 c. milk or soy milk (or less if you prefer thicker frosting)
2 tbsp. butter or Earth Balance
3/4 c. powdered sugar
Combine all ingredients in a food processor or blender. Blend until smooth.
Directions for cake
First, mix all dry ingredients together in a mixing bowl: flour, baking soda, baking powder, cinnamon, and salt. Next, grate the carrots. I use a food processor instead of grating them by hand. Once this is done, preheat the oven to 350F. Add the carrots and the rest of the ingredients except for the walnuts to the flour mixture. Mix until "just mixed." Last, mix in the walnuts. Transfer to a greased 13x9x2 pan. Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. Cool on a counter for 30 min and then frost with cream cheese frosting.
Tips
If you want, add 1/2 c. raisins or add a small amount (1/4 c. or so) of crushed pineapple.
If you do not have applesauce on hand, you can use organic canola oil instead. This will greatly increase the amount of fat in the cake, but it will get the job done. If you do not have maple syrup, you can substitute 1 c. honey or 1 1/3 c. sugar.
(serves 12)
2 c. spelt flour or whole wheat flour
2 tsp. baking soda
2 tsp. baking powder
2 tsp. cinnamon
1 tsp. salt
2 c. grated carrots
1 c. skim milk, soy milk, or rice milk
1 1/2 c. applesauce
1 c. maple syrup, Grade B
1/2 c. crushed walnuts (optional)
For cream cheese frosting
8 oz. package cream cheese or vegan cream cheese
1/4 c. milk or soy milk (or less if you prefer thicker frosting)
2 tbsp. butter or Earth Balance
3/4 c. powdered sugar
Combine all ingredients in a food processor or blender. Blend until smooth.
Directions for cake
First, mix all dry ingredients together in a mixing bowl: flour, baking soda, baking powder, cinnamon, and salt. Next, grate the carrots. I use a food processor instead of grating them by hand. Once this is done, preheat the oven to 350F. Add the carrots and the rest of the ingredients except for the walnuts to the flour mixture. Mix until "just mixed." Last, mix in the walnuts. Transfer to a greased 13x9x2 pan. Bake for 40-50 min at 350F until a toothpick inserted into the middle of the cake comes out clean. Cool on a counter for 30 min and then frost with cream cheese frosting.
Tips
If you want, add 1/2 c. raisins or add a small amount (1/4 c. or so) of crushed pineapple.
If you do not have applesauce on hand, you can use organic canola oil instead. This will greatly increase the amount of fat in the cake, but it will get the job done. If you do not have maple syrup, you can substitute 1 c. honey or 1 1/3 c. sugar.
Thursday, September 6, 2007
Vegan Brownies ( 4 recipes)
Healthy Vegan Brownies
(from http://vegweb.com/index.php?topic=6640.0)
2 cups flour (I use enriched and whole wheat)
1 cup water
1 cup brown sugar
1 cup sugar
1 teaspoon salt
1 teaspoon vanilla extract
3/4 cup baking cocoa
1/2 cup oil - preferably vegetable oil
1/2 teaspoon baking powder
1/2 cup chopped nuts (optional)
1/2 cup vegan chocolate chips (optional)
Boil water and 1/2 cup of the flour over low heat, stirring constantly, until it reaches the consistency of a thin gluey paste. (flour should be added to water before the heat is turned on.Then slowly heat the mixture while stirring. This prevents the lumps.). Remove from heat and let cool completely.Mix vegan sugar, salt, vanilla, cocoa and oil. Then add the rest flour-water mixture. Mix well. Add the remaining 1 1/2 cups of flour, baking powder and the nuts or chocolate chips, if you choose to add those. Spread mixture into a greased 11 x 7 pan. Bake at 350 for 25 minutes, or until a knife can be inserted and come out clean. I thought of maybe putting some chocolate frosting on them, but they were perfect without it. Enjoy.
Tip: Use 150% of recipe for 13 X 9 pan and half for 9 X 9 pan.
Try with whole wheat flour. Try cooling in fridge before serving. When warm they might taste floury. Chocolate frosting can be added on top if needed. ( instead of frosting Liquid chocolate with sprinkle of walnuts can be used)
More Healthier Vegan Brownies
2 cups spelt/kamut flour (or use whole wheat)
1 cup water
1 cup honey/maple syrup
1 teaspoon salt
1 teaspoon vanilla extract
3/4 cup baking cocoa/carob
1/2 cup oil
1/2 teaspoon baking powder
1/2 cup chopped nuts (optional)
1/2 cup chocolate/carob chips (optional)
Shake the water and ½ cup of the flour in a sealed container or a jar to blend the flour and water well and avoid lumps.
Thicken the flour/water mix over low heat, stirring constantly, until it reaches the consistency of a thin gluey paste. Remove from heat and let cool.
Mix honey, salt, vanilla, cocoa/carob and oil. Then add the rest of the flour-water mixture. Mix well.Add the remaining 1 1/2 cups of flour, baking powder and the nuts or chocolate chips, if you choose to add those.Spread mixture into a greased 11 x 7 pan. Bake at 350 for 25 minutes, or until a knife can be inserted and come out clean.
Tip: They taste better next day :)
Ultra-Fudgy Fudge Brownies
(serves 12) - from Joanne's vegan vittles
3/4 cup (1/2 of a 10.5-ounce package) lite silken tofu (firm), crumbled
1/2 cup water
1/2 cup pure maple syrup
1/2 cup unsweetened, roasted carob powder or unsweetened cocoa powder
2 Tablespoons canola oil
1 Tablespoon vanilla extract
1 1/4 cups whole wheat pastry flour
1 cup unbleached cane sugar
1/4 teaspoon non-aluminum baking powder
1/4 teaspoon ground cinnamon (optional)
1/4 teaspoon salt
1/2 to 1 cup chopped walnuts (depending on how nutty you like your brownies)
Preheat the oven to 350 degrees Farenheit. Mist an 8-inch x 8-inch x 2-inch glass baking pan with non-stick cooking spray and set it aside. Place the tofu, water, maple syrup, carob or cocoa powder, oil, and vanilla extract in a blender, and process until completely smooth. Place the remaining ingredients, except the walnuts in a medium mixing bowl, and stir them together until they are well combined.Pour the blended mixture (from step #2) into the dry ingredients in the mixing bowl, and stir them until they are well combined. Fold in the walnuts. Pour the batter into the prepared baking pan. Bake on the center rack of the oven for 40 minutes, or until a cake tester inserted in the center comes out clean. Cool the brownies in the pan. Cut and serve.
Sinful Vegan Fudge Brownies
8 oz. unsweetened baker's chocolate
1 1/2 c. maple syrup, grade B
1 c. applesauce
1 1/2 c. soy milk or skim milk
1 tbsp. vanilla
2 c. firm tofu (not silken)
1 1/2 c. whole wheat flour or spelt flour
1 tsp. salt
2 1/2 c. walnuts or pecans
Begin by blending applesauce, tofu, soy milk or skim milk, maple syrup, and vanilla until it is completely smooth. Heat applesauce mixture with chocolate on low to medium heat. Stir frequently to keep chocolate from burning. When chocolate is entirely melted, preheat the oven to 375. Add flour and salt and stir or whisk until "just mixed." Last, stir in pecans.Pour batter into a greased 13x9x2 pan. Bake at 375F for 35-40 minutes until a toothpick stuck into the middle of the brownies comes out clean.
Tips
If you want to give your brownies an orange flavor, add 2 tbsp. orange zest or 1/4 c. cointreau. You can also add 2 tbsp. lime zest for a lime flavor, 1/4 c. amaretto for a cherry flavor, or 1/4 c. rum for a rum truffle flavor. Perhaps my favorite flavor is a cinnamon flavor, achieved by adding 1/4 c. (or more) cinnamon.
If you are vegan and you cannot find vegan baker's chocolate, use about 16 oz. vegan chocolate chips and decrease the amount of maple syrup by about 1/2 c.
Low Sugar Tofu Brownies
Ingredients:
1 1/3 cup whole-wheat flower
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 unsweetened applesauce
1 tsp canola oil
3 tbp brown sugar
1 (8 ounces) package silken low-fat tofy
1 tsp vanilla extract
1/3 cup cocoa powder
Preparation
Preheat oven to 350F. Grease a 9x9 glass oven dish. In a medium bowl, mix all dry ingredients.
In food processor or blender, blend all dry ingredients. Add wet mixture to dry mixture, all at once. Scrape misture into prepared pan, sprinkle with nut. Bake for approximately 20-25 minutes. Let cool for 15 minutes.
(from http://vegweb.com/index.php?topic=6640.0)
2 cups flour (I use enriched and whole wheat)
1 cup water
1 cup brown sugar
1 cup sugar
1 teaspoon salt
1 teaspoon vanilla extract
3/4 cup baking cocoa
1/2 cup oil - preferably vegetable oil
1/2 teaspoon baking powder
1/2 cup chopped nuts (optional)
1/2 cup vegan chocolate chips (optional)
Boil water and 1/2 cup of the flour over low heat, stirring constantly, until it reaches the consistency of a thin gluey paste. (flour should be added to water before the heat is turned on.Then slowly heat the mixture while stirring. This prevents the lumps.). Remove from heat and let cool completely.Mix vegan sugar, salt, vanilla, cocoa and oil. Then add the rest flour-water mixture. Mix well. Add the remaining 1 1/2 cups of flour, baking powder and the nuts or chocolate chips, if you choose to add those. Spread mixture into a greased 11 x 7 pan. Bake at 350 for 25 minutes, or until a knife can be inserted and come out clean. I thought of maybe putting some chocolate frosting on them, but they were perfect without it. Enjoy.
Tip: Use 150% of recipe for 13 X 9 pan and half for 9 X 9 pan.
Try with whole wheat flour. Try cooling in fridge before serving. When warm they might taste floury. Chocolate frosting can be added on top if needed. ( instead of frosting Liquid chocolate with sprinkle of walnuts can be used)
More Healthier Vegan Brownies
2 cups spelt/kamut flour (or use whole wheat)
1 cup water
1 cup honey/maple syrup
1 teaspoon salt
1 teaspoon vanilla extract
3/4 cup baking cocoa/carob
1/2 cup oil
1/2 teaspoon baking powder
1/2 cup chopped nuts (optional)
1/2 cup chocolate/carob chips (optional)
Shake the water and ½ cup of the flour in a sealed container or a jar to blend the flour and water well and avoid lumps.
Thicken the flour/water mix over low heat, stirring constantly, until it reaches the consistency of a thin gluey paste. Remove from heat and let cool.
Mix honey, salt, vanilla, cocoa/carob and oil. Then add the rest of the flour-water mixture. Mix well.Add the remaining 1 1/2 cups of flour, baking powder and the nuts or chocolate chips, if you choose to add those.Spread mixture into a greased 11 x 7 pan. Bake at 350 for 25 minutes, or until a knife can be inserted and come out clean.
Tip: They taste better next day :)
Ultra-Fudgy Fudge Brownies
(serves 12) - from Joanne's vegan vittles
3/4 cup (1/2 of a 10.5-ounce package) lite silken tofu (firm), crumbled
1/2 cup water
1/2 cup pure maple syrup
1/2 cup unsweetened, roasted carob powder or unsweetened cocoa powder
2 Tablespoons canola oil
1 Tablespoon vanilla extract
1 1/4 cups whole wheat pastry flour
1 cup unbleached cane sugar
1/4 teaspoon non-aluminum baking powder
1/4 teaspoon ground cinnamon (optional)
1/4 teaspoon salt
1/2 to 1 cup chopped walnuts (depending on how nutty you like your brownies)
Preheat the oven to 350 degrees Farenheit. Mist an 8-inch x 8-inch x 2-inch glass baking pan with non-stick cooking spray and set it aside. Place the tofu, water, maple syrup, carob or cocoa powder, oil, and vanilla extract in a blender, and process until completely smooth. Place the remaining ingredients, except the walnuts in a medium mixing bowl, and stir them together until they are well combined.Pour the blended mixture (from step #2) into the dry ingredients in the mixing bowl, and stir them until they are well combined. Fold in the walnuts. Pour the batter into the prepared baking pan. Bake on the center rack of the oven for 40 minutes, or until a cake tester inserted in the center comes out clean. Cool the brownies in the pan. Cut and serve.
Sinful Vegan Fudge Brownies
8 oz. unsweetened baker's chocolate
1 1/2 c. maple syrup, grade B
1 c. applesauce
1 1/2 c. soy milk or skim milk
1 tbsp. vanilla
2 c. firm tofu (not silken)
1 1/2 c. whole wheat flour or spelt flour
1 tsp. salt
2 1/2 c. walnuts or pecans
Begin by blending applesauce, tofu, soy milk or skim milk, maple syrup, and vanilla until it is completely smooth. Heat applesauce mixture with chocolate on low to medium heat. Stir frequently to keep chocolate from burning. When chocolate is entirely melted, preheat the oven to 375. Add flour and salt and stir or whisk until "just mixed." Last, stir in pecans.Pour batter into a greased 13x9x2 pan. Bake at 375F for 35-40 minutes until a toothpick stuck into the middle of the brownies comes out clean.
Tips
If you want to give your brownies an orange flavor, add 2 tbsp. orange zest or 1/4 c. cointreau. You can also add 2 tbsp. lime zest for a lime flavor, 1/4 c. amaretto for a cherry flavor, or 1/4 c. rum for a rum truffle flavor. Perhaps my favorite flavor is a cinnamon flavor, achieved by adding 1/4 c. (or more) cinnamon.
If you are vegan and you cannot find vegan baker's chocolate, use about 16 oz. vegan chocolate chips and decrease the amount of maple syrup by about 1/2 c.
Low Sugar Tofu Brownies
Ingredients:
1 1/3 cup whole-wheat flower
1/2 tsp baking soda
1/2 tsp cinnamon
1/4 unsweetened applesauce
1 tsp canola oil
3 tbp brown sugar
1 (8 ounces) package silken low-fat tofy
1 tsp vanilla extract
1/3 cup cocoa powder
Preparation
Preheat oven to 350F. Grease a 9x9 glass oven dish. In a medium bowl, mix all dry ingredients.
In food processor or blender, blend all dry ingredients. Add wet mixture to dry mixture, all at once. Scrape misture into prepared pan, sprinkle with nut. Bake for approximately 20-25 minutes. Let cool for 15 minutes.
Caramelized Oranges
Ingredients
(serves 6)
6 navel oranges
1 cup water
4 tablespoons granulated sugar
Vanilla bean, split
Directions
Strip the orange by peeling the skins from the oranges with a vegetable peeler.Cut peel into thin strips and place in a saucepan with the water, sugar and split vanilla bean. Bring to a boil, then reduce flame to low and simmer slowly for about an hour until the peel is caramelized. Watch carefully and add a few extra drops of water if necessary.
Meanwhile, using a paring knife, remove the skin, pith, and outer membrane from the citrus fruit. Carefully cut each segment away from white membranes so you are left with only the flesh of the oranges, collecting any juice in a bowl. Arrange the segments in a serving dish with the reserved juice, and cover with the caramelized peel. Cool before serving
(serves 6)
6 navel oranges
1 cup water
4 tablespoons granulated sugar
Vanilla bean, split
Directions
Strip the orange by peeling the skins from the oranges with a vegetable peeler.Cut peel into thin strips and place in a saucepan with the water, sugar and split vanilla bean. Bring to a boil, then reduce flame to low and simmer slowly for about an hour until the peel is caramelized. Watch carefully and add a few extra drops of water if necessary.
Meanwhile, using a paring knife, remove the skin, pith, and outer membrane from the citrus fruit. Carefully cut each segment away from white membranes so you are left with only the flesh of the oranges, collecting any juice in a bowl. Arrange the segments in a serving dish with the reserved juice, and cover with the caramelized peel. Cool before serving
Banana Mousse
Ingredients
(serves 4)
2 tablespoons low fat (1%) milk
4 tsp sugar
1 tsp vanilla
1 medium banana, cut in quarters
1 cup plain low fat yogurt
8 1/4-inch banana slices
Directions
Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.Pour mixture into a small bowl; fold in yogurt. Chill.Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving..
(serves 4)
2 tablespoons low fat (1%) milk
4 tsp sugar
1 tsp vanilla
1 medium banana, cut in quarters
1 cup plain low fat yogurt
8 1/4-inch banana slices
Directions
Place milk, sugar, vanilla, and banana in blender. Process 15 seconds at high speed until smooth.Pour mixture into a small bowl; fold in yogurt. Chill.Spoon into 4 dessert dishes; garnish each with 2 banana slices just before serving..
Wednesday, September 5, 2007
Chili Recipes
Black Bean/Butternut Squash Chili
1 small butternut squash, peeled and cubed
2-3 cups black beans (cooked or canned) (sorry, I dont' measure)
1 onion, chopped
spices - chili powder, cumin, etc (orig. recipe mentioned cocoa powder!)
garlic, lots
tomatoes, fresh or canned
1 lime, zest and juice
cilantro
chipotle peppers (canned, with adobo sauce)
Sautee onion in small amount of oil until limp. Add chopped garlic and spices and let that cook for a few minutes. Add the grated zest of lime and squash cubes, cook for about 10 minutes.
Add beans, tomatoes, water if it needs it, and as many chipotle peppers as you can stand (they're hot) and some of that yummy sauce. Cook until the squash is tender, at least a half hour, but it won't hurt it to go longer. Serve with cilantro and lime juice.
Cincinnati Empress Chili
2 tsp olive oil
2 medium onions, chopped finely
4 cloves garlic, minced
3 C vegetable stock
2 Tbs apple cider vinegar
1 large bay leaf, crushed
5 whole allspice berries
2 tsp salt or herbal substitute
3 Tbs chili powder
1 tsp carob powder (or cocoa)
2 C low sodium tomato sauce
1/2 tsp cayenne pepper, or to taste
1 tsp cumin
1 tsp cinnamon
2 C cooked pinto beans
2 C tofu, frozen, thawed, and crumbled
In large heavy pot, over medium-high heat, heat oil and saute onions for 8 to 10 minutes.
Add remaining ingredients.Bring to a boil, then lower heat and simmer for 1 1/2 hours.
Kidney Bean/Pinto bean and Plantain Chili/Sweet Potato
2 lbs. Pinto Beans or kidney beans, dry
5-6 Plantains, ripe ( or use 2 lbs sweet potato)
1 - 28-oz. can Crushed Tomatoes
2 Onions, medium size
5-6 Garlic, cloves
1-2 Chipotle Peppers
1/4 cup Molasses, mild, unsulphured
2 tbsp. Chili Powder
2 tbsp. Cumin, ground
2 tbsp. Paprika
1 tsp. Cinnamon, ground
Place the onions, the garlic and the chipotle peppers (if you like your chili less spicy, use fewer chipotle peppers) in the container of a high speed blender, cover and run at "high" until the veggies are turned into a puree. Empty the contents into a microwaveable dish or pot and precook for about 5 minutes. Add to the slow cooker and mix.Open the can of tomatoes, and preheat in the pot or dish until it just begins to boil. Add to the slow cooker. Add all the other ingredients except the plantains, and mix well. About 2 hours before you are ready to serve the chili, peel the plantains and cut into small pieces (3/8 inch or 1 cm.). We slice the peeled plantains lengthwise into quarters, and then slice them across. Add the plantain pieces to the slow cooker and mix well. Cover. Turn the heat down to "low" and allow to simmer for about 2 hours.
Thick and Hearty Pinto Bean Chili
3 large dried New Mexico chiles (see note above)
1 1/2 cups water
1 medium onion, chopped
4 cloves garlic, minced
1 bell pepper, chopped
1 15-ounce can diced tomatoes
1 8-ounce can tomato sauce (no salt added)
3 cups cooked pinto beans (or 3 cans, rinsed and drained)
1 teaspoon cumin
1 teaspoon oregano
1/4 teaspoon freshly ground black pepper
1 teaspoon smoked Spanish paprika
2 teaspoons cocoa powder
1 teaspoon salt (or to taste)
1 teaspoon sugar (optional)
cayenne or other red pepper, to taste
Remove and discard the stems from the chiles. Place them in a small saucepan and pour the water over them. Bring to a boil and simmer for 15 minutes. Allow to cool. Put the chiles and the water into a blender and puree until well-blended. Pour into a strainer, pressing lightly on the pulp to get out all the flavor. Throw the pulp away and reserve the liquid. In a large non-stick pot, sauté the onion in a little water (1 tablespoon to start) until it's beginning to brown. Add the garlic, bell pepper, and a little more water and sauté for 3 more minutes. Add the reserved chile sauce, tomatoes, tomato sauce, beans, cumin, oregano, black pepper, and paprika and bring to a simmer.In a small bowl, mix the cocoa powder with 1/4 cup hot water until it is well blended. Add it to the chili. Taste for seasonings and add salt and red pepper to taste. If it seems bitter add sugar. Cook on low for at least 30 minutes to allow flavors to blend.
Makes 4-6 servings.
1 small butternut squash, peeled and cubed
2-3 cups black beans (cooked or canned) (sorry, I dont' measure)
1 onion, chopped
spices - chili powder, cumin, etc (orig. recipe mentioned cocoa powder!)
garlic, lots
tomatoes, fresh or canned
1 lime, zest and juice
cilantro
chipotle peppers (canned, with adobo sauce)
Sautee onion in small amount of oil until limp. Add chopped garlic and spices and let that cook for a few minutes. Add the grated zest of lime and squash cubes, cook for about 10 minutes.
Add beans, tomatoes, water if it needs it, and as many chipotle peppers as you can stand (they're hot) and some of that yummy sauce. Cook until the squash is tender, at least a half hour, but it won't hurt it to go longer. Serve with cilantro and lime juice.
Cincinnati Empress Chili
2 tsp olive oil
2 medium onions, chopped finely
4 cloves garlic, minced
3 C vegetable stock
2 Tbs apple cider vinegar
1 large bay leaf, crushed
5 whole allspice berries
2 tsp salt or herbal substitute
3 Tbs chili powder
1 tsp carob powder (or cocoa)
2 C low sodium tomato sauce
1/2 tsp cayenne pepper, or to taste
1 tsp cumin
1 tsp cinnamon
2 C cooked pinto beans
2 C tofu, frozen, thawed, and crumbled
In large heavy pot, over medium-high heat, heat oil and saute onions for 8 to 10 minutes.
Add remaining ingredients.Bring to a boil, then lower heat and simmer for 1 1/2 hours.
Kidney Bean/Pinto bean and Plantain Chili/Sweet Potato
2 lbs. Pinto Beans or kidney beans, dry
5-6 Plantains, ripe ( or use 2 lbs sweet potato)
1 - 28-oz. can Crushed Tomatoes
2 Onions, medium size
5-6 Garlic, cloves
1-2 Chipotle Peppers
1/4 cup Molasses, mild, unsulphured
2 tbsp. Chili Powder
2 tbsp. Cumin, ground
2 tbsp. Paprika
1 tsp. Cinnamon, ground
Place the onions, the garlic and the chipotle peppers (if you like your chili less spicy, use fewer chipotle peppers) in the container of a high speed blender, cover and run at "high" until the veggies are turned into a puree. Empty the contents into a microwaveable dish or pot and precook for about 5 minutes. Add to the slow cooker and mix.Open the can of tomatoes, and preheat in the pot or dish until it just begins to boil. Add to the slow cooker. Add all the other ingredients except the plantains, and mix well. About 2 hours before you are ready to serve the chili, peel the plantains and cut into small pieces (3/8 inch or 1 cm.). We slice the peeled plantains lengthwise into quarters, and then slice them across. Add the plantain pieces to the slow cooker and mix well. Cover. Turn the heat down to "low" and allow to simmer for about 2 hours.
Thick and Hearty Pinto Bean Chili
3 large dried New Mexico chiles (see note above)
1 1/2 cups water
1 medium onion, chopped
4 cloves garlic, minced
1 bell pepper, chopped
1 15-ounce can diced tomatoes
1 8-ounce can tomato sauce (no salt added)
3 cups cooked pinto beans (or 3 cans, rinsed and drained)
1 teaspoon cumin
1 teaspoon oregano
1/4 teaspoon freshly ground black pepper
1 teaspoon smoked Spanish paprika
2 teaspoons cocoa powder
1 teaspoon salt (or to taste)
1 teaspoon sugar (optional)
cayenne or other red pepper, to taste
Remove and discard the stems from the chiles. Place them in a small saucepan and pour the water over them. Bring to a boil and simmer for 15 minutes. Allow to cool. Put the chiles and the water into a blender and puree until well-blended. Pour into a strainer, pressing lightly on the pulp to get out all the flavor. Throw the pulp away and reserve the liquid. In a large non-stick pot, sauté the onion in a little water (1 tablespoon to start) until it's beginning to brown. Add the garlic, bell pepper, and a little more water and sauté for 3 more minutes. Add the reserved chile sauce, tomatoes, tomato sauce, beans, cumin, oregano, black pepper, and paprika and bring to a simmer.In a small bowl, mix the cocoa powder with 1/4 cup hot water until it is well blended. Add it to the chili. Taste for seasonings and add salt and red pepper to taste. If it seems bitter add sugar. Cook on low for at least 30 minutes to allow flavors to blend.
Makes 4-6 servings.
Sunday, September 2, 2007
Chocolate Banana Walnut Flourless Cake
Clafoutis au Chocolat aux Bananes et aux Noix
Ingredients
(Serves 4-6)
1 cup Low-fat Milk
2-3 Egg Substitutes
7 oz. Semi-Sweet Baking Chocolate
2 Bananas
2 tbsp. Walnuts
Powdered Sugar to decorate
Vegetable Spray and Granulated Sugar to line baking dish
Directions
Preheat oven to 350°F
Chop chocolate into small pieces and put in a bowl.
Heat up milk (don't let it boil!) and pour over chocolate pieces. Stir until chocolate melts and the batter is smooth.
Once batter is cool, add egg substitute, and whisk well.Spray a baking dish (or a flan dish) with vegetable spray and lightly coat with granulated sugar.
Cut bananas into thick slices. Line the bottom of baking dish with bananas. Then sprinkle walnuts on top of bananas. Pour chocolate batter into dish, over bananas and nuts, and bake for 15-25 minutes, depending on how firm you want it.
Take out of oven and sprinkle top with powdered sugar. Serve Warm.
Voilà!
Tip:
You can prepare this dessert ahead of time. I always do! Bake additional 5 minutes right before serving to warm back up!
Ingredients
(Serves 4-6)
1 cup Low-fat Milk
2-3 Egg Substitutes
7 oz. Semi-Sweet Baking Chocolate
2 Bananas
2 tbsp. Walnuts
Powdered Sugar to decorate
Vegetable Spray and Granulated Sugar to line baking dish
Directions
Preheat oven to 350°F
Chop chocolate into small pieces and put in a bowl.
Heat up milk (don't let it boil!) and pour over chocolate pieces. Stir until chocolate melts and the batter is smooth.
Once batter is cool, add egg substitute, and whisk well.Spray a baking dish (or a flan dish) with vegetable spray and lightly coat with granulated sugar.
Cut bananas into thick slices. Line the bottom of baking dish with bananas. Then sprinkle walnuts on top of bananas. Pour chocolate batter into dish, over bananas and nuts, and bake for 15-25 minutes, depending on how firm you want it.
Take out of oven and sprinkle top with powdered sugar. Serve Warm.
Voilà!
Tip:
You can prepare this dessert ahead of time. I always do! Bake additional 5 minutes right before serving to warm back up!
Sweet potato as dessert
Apple Glazed Sweet Potatoes
(Makes 4 servings at 1/2 cup per serving)
2 1/2 cups unsweetened 100% apple juice
1/2 teaspoon cinnamon
1/4 teaspoon salt
2 sweet potatoes, peeled and thinly sliced
Combine apple juice, cinnamon and salt in a large skillet. Add sliced sweet potatoes and bring to a boil over high heat. Reduce heat slightly and simmer potatoes. Stir occasionally for 20 – 25 minutes or until potatoes are tender and juice has been reduced to a glaze.Serve warm.
Sweet Potato Brûlée
(Serves 4)
4 large sweet potatoes, peeled, cut lengthwise into 8 pieces each
2 tablespoons maple syrup
1/4 teaspoon vanilla extract
1/4 teaspoon cinnamon
2 tablespoons ginger
2 tablespoons brown sugar
Preheat your oven’s broiler. Wrap in the sweet potato halves in aluminum foil, and broil for 30 minutes, or until soft. Place cooked sweet potatoes in a food processor. Blend until smooth, about 1 minute. (If you don’t have a food processor, place the sweet potatoes in a medium bowl and beat until smooth with a potato masher or wooden spoon.) Add to the whipped sweet potatoes, the maple syrup, vanilla, cinnamon and ginger. Beat until well combined, about 30 seconds. Divide the sweet potato mixture into 6 individual custard dishes or bowls that can be used in the oven. Coat the surface with the brown sugar. Place custard dishes on a baking sheet and set under the broiler until the brown sugar melts and bubbles, about 5 minutes. Watch carefully and remove before sugar begins to burn. Let cool for a couple of minutes; serve warm.
Sweet Potato Custard
(makes 6 - 1/2 cup servings)
1 cup mashed, cooked sweet potato
1/2 cup mashed banana (about 2 small ones)
1 cup evaporated skim milk
2 tablespoons packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 teaspoon salt
Non-stick cooking spray, as needed
1/4 cup raisins
1 tablespoon sugar
1 teaspoon ground cinnamon
In a medium bowl, stir together sweet potato and banana. Add milk, blending well.Add brown sugar, egg yolks and salt, mixing thoroughly.Spray a 1-quart casserole with non-stick spray. Transfer sweet potato mixture to a casserole dish. Combine raisins, sugar and cinnamon. Sprinkle over top of sweet potato mixture. Bake in a pre-heated 325-degree oven for 40 to 54 minutes or until a knife inserted near the center comes out clean.
Candied yams
(1/4 cup = 1 serving)
3 medium yams
1/4 cup packed brown sugar
1 teaspoon flour, sifted
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon orange peel
1 teaspoon soft tub margarine
1/2 cup orange juice
Cut yams into 1/4-inch slices and boil until tender but firm (about 20 minutes). When cool enough to handle, peel and slice into 1/4 inch slices.Combine sugar, flour, salt, cinnamon, nutmeg and grated orange peel.Place half of the sliced yams in a medium-sized casserole dish. Sprinkle with spiced sugar mixture.Dot with half the amount of margarine.Add a second layer of yams, using the rest of the ingredients in the same order as above.Add orange juice. Bake uncovered in oven preheated to 350 Fahrenheit for 20 minutes
(Makes 4 servings at 1/2 cup per serving)
2 1/2 cups unsweetened 100% apple juice
1/2 teaspoon cinnamon
1/4 teaspoon salt
2 sweet potatoes, peeled and thinly sliced
Combine apple juice, cinnamon and salt in a large skillet. Add sliced sweet potatoes and bring to a boil over high heat. Reduce heat slightly and simmer potatoes. Stir occasionally for 20 – 25 minutes or until potatoes are tender and juice has been reduced to a glaze.Serve warm.
Sweet Potato Brûlée
(Serves 4)
4 large sweet potatoes, peeled, cut lengthwise into 8 pieces each
2 tablespoons maple syrup
1/4 teaspoon vanilla extract
1/4 teaspoon cinnamon
2 tablespoons ginger
2 tablespoons brown sugar
Preheat your oven’s broiler. Wrap in the sweet potato halves in aluminum foil, and broil for 30 minutes, or until soft. Place cooked sweet potatoes in a food processor. Blend until smooth, about 1 minute. (If you don’t have a food processor, place the sweet potatoes in a medium bowl and beat until smooth with a potato masher or wooden spoon.) Add to the whipped sweet potatoes, the maple syrup, vanilla, cinnamon and ginger. Beat until well combined, about 30 seconds. Divide the sweet potato mixture into 6 individual custard dishes or bowls that can be used in the oven. Coat the surface with the brown sugar. Place custard dishes on a baking sheet and set under the broiler until the brown sugar melts and bubbles, about 5 minutes. Watch carefully and remove before sugar begins to burn. Let cool for a couple of minutes; serve warm.
Sweet Potato Custard
(makes 6 - 1/2 cup servings)
1 cup mashed, cooked sweet potato
1/2 cup mashed banana (about 2 small ones)
1 cup evaporated skim milk
2 tablespoons packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 teaspoon salt
Non-stick cooking spray, as needed
1/4 cup raisins
1 tablespoon sugar
1 teaspoon ground cinnamon
In a medium bowl, stir together sweet potato and banana. Add milk, blending well.Add brown sugar, egg yolks and salt, mixing thoroughly.Spray a 1-quart casserole with non-stick spray. Transfer sweet potato mixture to a casserole dish. Combine raisins, sugar and cinnamon. Sprinkle over top of sweet potato mixture. Bake in a pre-heated 325-degree oven for 40 to 54 minutes or until a knife inserted near the center comes out clean.
Candied yams
(1/4 cup = 1 serving)
3 medium yams
1/4 cup packed brown sugar
1 teaspoon flour, sifted
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon orange peel
1 teaspoon soft tub margarine
1/2 cup orange juice
Cut yams into 1/4-inch slices and boil until tender but firm (about 20 minutes). When cool enough to handle, peel and slice into 1/4 inch slices.Combine sugar, flour, salt, cinnamon, nutmeg and grated orange peel.Place half of the sliced yams in a medium-sized casserole dish. Sprinkle with spiced sugar mixture.Dot with half the amount of margarine.Add a second layer of yams, using the rest of the ingredients in the same order as above.Add orange juice. Bake uncovered in oven preheated to 350 Fahrenheit for 20 minutes
Egg White Recipes
Fluffy plain Omelete
Whisk 3/4 cup egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat
Regular Omelete
Saute some spinach, mushrooms, peppers, asparagus or other vegetables before cooking egg whites and set aside. Pour in 1 cup Egg Whites.As Egg begins to cook, lift sides
to allow Egg Whites to set.While top of omelet is still moist, place spinach and mushrooms on top.
Sprinkle cheese on top, fold omelet and finish cooking.
Be sure not to over cook.
Egg nog
6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending
Whisk 3/4 cup egg whites with 1 tablespoon of low fat cottage cheese, this gives the eggs a taste similar to frying them in butter and bulks them out a bit making them easier and tastier to eat
Regular Omelete
Saute some spinach, mushrooms, peppers, asparagus or other vegetables before cooking egg whites and set aside. Pour in 1 cup Egg Whites.As Egg begins to cook, lift sides
to allow Egg Whites to set.While top of omelet is still moist, place spinach and mushrooms on top.
Sprinkle cheese on top, fold omelet and finish cooking.
Be sure not to over cook.
Egg nog
6 egg white recipe + cup of milk, teaspoon of sugar and a couple of drops of vanilla essence, sprinkle nutmeg on top after blending
Flaxmeal Cereal
Warm Flax Cereal
(serves 1)
Ingredients:
5 T. flax meal or 4 T. whole flax seeds
warm water
honey
cinnamon
pinch of sea salt
Directions:
Blend whole flax seeds in a coffee grinder until it reaches a fine texture.
Pour into a bowl and stir in cinnamon and sea salt. Add enough warm water until it reaches a creamy texture. Stir in honey. Eat right away because the cereal will thicken quickly. Drink a glass of water because the cereal is high in fiber.
Easy Flax Breakfast Pudding
Ingredients:
1/4 cup flax seed meal
1/4 cup water
1 egg
Sugar substitute to taste
Mixins as desired (see below)
Directions:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.
Possible Additions:
Fresh or frozen berries or other fruit
Unsweetened coconut
Peanut butter or other nut butters
Sugar-free maple or other syrup
Sugar-free jam or preserves
Chopped nuts
(serves 1)
Ingredients:
5 T. flax meal or 4 T. whole flax seeds
warm water
honey
cinnamon
pinch of sea salt
Directions:
Blend whole flax seeds in a coffee grinder until it reaches a fine texture.
Pour into a bowl and stir in cinnamon and sea salt. Add enough warm water until it reaches a creamy texture. Stir in honey. Eat right away because the cereal will thicken quickly. Drink a glass of water because the cereal is high in fiber.
Easy Flax Breakfast Pudding
Ingredients:
1/4 cup flax seed meal
1/4 cup water
1 egg
Sugar substitute to taste
Mixins as desired (see below)
Directions:
Mix flax meal, egg, and water in a microwave-safe bowl. Microwave on high for about 45 seconds. Move the cooked part of the pudding towards the center of the bowl and add any mix-ins you want. Microwave for about 45-60 more seconds, depending on mix-ins (frozen fruit will need even longer cooking, as it will cool down the pudding). Stir and eat.
Possible Additions:
Fresh or frozen berries or other fruit
Unsweetened coconut
Peanut butter or other nut butters
Sugar-free maple or other syrup
Sugar-free jam or preserves
Chopped nuts
Friday, August 31, 2007
Baked Tofu with Marinades for Burger or Stir Fries
Dr Weil's Tofu Burger
(serves 8)
2 lbs. medium-firm or firm tofu (NOT silken tofu), frozen at least 48 hours
Marinade:
1 1/2 cups water
2 tablespoons soy sauce (regular or mushroom)
2 tablespoons ketchup (fruit-juice sweetened, cane-sugar sweetened, or organic)
2 teaspoons Marmite, Vegemite or other yeast extract (gives a "beefy" flavor) or 4 teaspoons red miso
1/4 teaspoon garlic granules
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/4 teaspoon onion powder
Thaw out the tofu. Slice each pound block into three thick slices. Place the slices on a cookie sheet covered with a couple of clean, folded tea towels. Cover the slices with more tea towels and another cookie sheet. Weigh this arrangement down with something heavy for about 15-20 minutes. Now the tofu slices are ready for marinating. Mix the marinade ingredients together and pour over the prepared tofu slices in a shallow container in one layer. Cover and let marinate for several hours or days.
Just before serving, pan-fry on a lightly-oiled heavy skillet or nonstick skillet over medium-high heat until browned on both sides. Or cook on an indoor grill. Serve on buns with all the trimmings.
Orange-Ginger Tofu Triangles
1 pack firm tofu, pressed
Marinade:
1 cup fresh orange juice
¼ cup rice vinegar
1/3 cup soy sauce
¼ cup canola oil
1 Tbsp sesame oil
3 garlic cloves, minced
1 Tbsp minced ginger
¼ tsp crushed red pepper
1 green onion (or more), chopped
2 dried chipotle chiles
¼ cup cilantro, chopped
Mix marinade and pour into a baking dish. Cut the thawed out tofu into 4 thin slices, then cut the block in half diagonally to make 8 triangles. Marinate for at least 30 minutes, up to overnight. Pour off some marinade so that tofu is covered halfway, and bake at 350F for 40-45 minutes, until tofu is golden and most of the marinade has been absorbed.
Kung Pao Tofu or Gong Bao Doufu
1 lb tofu, drained
1/2 c. Water (approx.)
1/3 c. tamari or soy sauce (or more)
2 tbsp. sesame oil
1 tbsp. balsamic vinegar
1 tbsp. molasses
Pinch cayenne
Salt and pepper
Begin by draining the tofu. Place it on a plate or cutting board and put another plate on top of it. Set a heavy can on top of the plate to press the water out of the tofu. Leave it like this for 20 min.While the tofu drains, combine the rest of the ingredients (excluding the water) into a sauce and mix well.
Once the tofu is drained, slice it into several pieces that are about 1/2 inch thick. Arrange the slices of tofu in the bottom of a shallow pan. Pour the liquid on top. If the marinade does not cover the tofu, add water. Cover the container and refrigerate overnight.The next day, bake tofu and marinade at 350 F for about 20 min.
Tips
If you want, add scallions to the marinade.
If you do not have cayenne pepper, use red pepper flakes instead.
Do not add too much water. The final product should be salty from the tamari. The marinade may already taste salty but if you do not add enough salt and/or tamari or you dilute it with too much water, the tofu will come out tasting like it lacks flavor.
Tuesday, August 28, 2007
Snack Ideas (High Protein)
½ cup yogurt with 1 scoop protein powder plus frozen blueberries or jam
½ cup cottage cheese with 1 Tb strawberry jam
½ cup yogurt with ½ cup cottage cheese
Hard Boiled eggs with Salad
Tomato tofu soup (simmered tomatoes with blended silken tofu)
Edamame with salt and pepper and some salad vegetables
Hummus or bean dip with some crackers
Sour Cream Substitute over Half Sweet Potato : Mix 1/2 cup Small Curd Cottage Cheese in a food processor until smooth, and a tsp of lemon juice and that is it!Top it on a portion size baked potato and you have a meal.
Low-carb Pumpkin "Pie: 2 c canned 100% pumpkin mixed with a tsp. pumpkin pie spice, one packet of splenda and a little salt. Nuke this for about 35 seconds
Eat with a serving of cottage cheese (I use about one cup 1% CC)
Protein Pudding
Ingredients
(makes 2 servings)
1 package Jell-O fat-free, sugar free instant pudding
2 scoops protein powder
2 cups no-fat milk
Fresh berries or Kiwi (optional)
Directions
Combine well pudding mix in a bowl with protein powder. With a wire whisk beat the milk into the pudding/protein mix for 5 minutes until all lumps are gone. Pour immediately into individual serving dishes and refrigerate for 2 hours. Top the dessert with fresh berries or any other fruit.
Try Chocolate pudding mix + Vanilla protein powder
or banana flavor pudding mix + Vanilla (or chocolate) protein powder
(makes 2 servings)
1 package Jell-O fat-free, sugar free instant pudding
2 scoops protein powder
2 cups no-fat milk
Fresh berries or Kiwi (optional)
Directions
Combine well pudding mix in a bowl with protein powder. With a wire whisk beat the milk into the pudding/protein mix for 5 minutes until all lumps are gone. Pour immediately into individual serving dishes and refrigerate for 2 hours. Top the dessert with fresh berries or any other fruit.
Try Chocolate pudding mix + Vanilla protein powder
or banana flavor pudding mix + Vanilla (or chocolate) protein powder
Saturday, August 4, 2007
Walnut cottage cheese pasta
Ingredients
(serves 2)
1/4 cup toasted walnut pieces
1 cup cottage cheese
1 cup dry pasta like rotini or penne ( 300 calorie or 4 oz equivalent)
1 large tomato, chopped
2 garlic cloves
1/2 chopped red onion
1 zuchhini chopped (optional)
pepper, salt and bit hot sauce (or red chilli powder) acc to taste
1/2 T olive oil
Directions
Saute tomato and garlic. Add onions, cottage cheese, walnuts and pasta till cheese has melted.
(serves 2)
1/4 cup toasted walnut pieces
1 cup cottage cheese
1 cup dry pasta like rotini or penne ( 300 calorie or 4 oz equivalent)
1 large tomato, chopped
2 garlic cloves
1/2 chopped red onion
1 zuchhini chopped (optional)
pepper, salt and bit hot sauce (or red chilli powder) acc to taste
1/2 T olive oil
Directions
Saute tomato and garlic. Add onions, cottage cheese, walnuts and pasta till cheese has melted.
Saturday, July 28, 2007
Uncheese Eggplant Casserole
Ingredients
( Serves 4)
2 Onions, medium size
4-6 Garlic cloves
4-6 or more thinly sliced tomatoes
2 cups White Beans
1 cup Nutritional Yeast
Juice of 2 lemons
1 Chipotle Pepper (optional), stem removed or cayenne pepper
Oregano
Pepper and salt
Preheat oven to 400 C. Add the beans to the container of a high speed blender. Add the peeled garlic, nutritional yeast, lemon juice, and chipotle pepper (or hot sauce if you prefer), salt and pepper . Cover the container and run the blender at high speed until the ingredients are creamy smooth. Place tomato slices on the bottom of the baking dish. Cut the eggplant into 1/3 inch thick slices and arrange in a tight, non-overlapping layer. Next, spoon on a thin layer of the bean cream sauce. Then place another layer of tomato slices layer. Scatter on some of the onions, separating and breaking up the larger rings. Sprinkle on a little oregano. Repeat the above steps until the casserole is filled and the ingredients are all used. Cover the casserole dish, and place in the oven and bake until the eggplant is tender ( about 1 – 1 1/2 hours). We suggest removing the cover for the last ten to fifteen minutes of cooking in order to firm and brown off the top.
Saturday, July 21, 2007
Macaroni and un-Cheese with Tomatoes
Ingredients
(Serves 4)
3 cup dry Elbow Macaroni, whole wheat
6 Tomatoes, Roma
1 large Onion
2 cups White Beans
1/2 cup Nutritional Yeast
1/4 cup Lemon Juice
1/2 Chipotle Pepper, optional for a spicy smoke flavor
bit of salt and pepper
Microwave oven or conventional oven at 350 degrees F can be used to prepare this dish. Wash, peel, and dice the onions and place in a large covered baking dish. Cook until the onions begin to become semi transparent (about 5 minutes in the microwave oven).
While the onions are cooking, place the water in the pasta pot and heat to boiling.
Wash the tomatoes and remove the stem ends and any blemishes or bad spots. Cut into bite-sized pieces, and add to the onions when they are cooked. Cover the baking dish and cook until the tomatoes are hot, but not cooked through. When the pasta water boils, add the elbow macaroni, and cook until the macaroni softens, but is still slightly chewy.
Open the cans of beans and drain off the excess liquid. Place the beans in the container of a high speed blender. Add the nutritional yeast, lemon juice, and chipotle pepper (stem removed). Cover and run the blender at high speed until the ingredients are creamy smooth. Use the tamper rod as necessary. Combine the cooked and drained pasta and the bean sauce with the onions and tomatoes in the covered dish, and mix well. Cover and bake for about 10-15 minutes
Basic Brownies
Ingredients
(makes 16 squares)
1/2 cup butter, melted
1/2 cup unsweetened cocoa
1 cup sugar
2 eggs
2 teaspoons vanilla
1/2 cup flour
1/4 teaspoon salt
1-2 cup chocolate chips (semisweet, white, butterscotch, peanut butter) or raisins or chopped maraschino cherries or nuts ( optional )
Preheat oven to 350 degrees. Grease an 8 inch square pan or line with foil. ( if recipe is doubled use - 9 x 13 inch pan).In a medium bowl combine melted butter and cocoa and stir until cocoa is dissolved. Add sugar and mix well. Add eggs one at a time and stir until well combined. Stir in vanilla, flour and salt until you no longer see any flour (do not overmix). Fold in optional ingredients.Spread in pan and bake for approximately 25 minutes. DO NOT OVER-BAKE -- your brownies will come out dry. Adjust time/temp accordingly for your oven. If you do the knife/toothpick test, it should come out with moist crumbs, not clean. Cool completely before cutting into squares.
Flaxseed Pancakes/Waffles
Ingredients
(makes 2 pancakes)
1/2 cup all-white liquid egg substitute
3 tablespoons ground flax seeds
1 teaspoon baking powder
1/2 teaspoon vanilla
4 tsp sugar or Splenda or any sugar substitute
cinnamon
nutmeg
2 tablespoons cream cheese or yogurt
vanilla
1 tsp sugar or Splenda or sugar substitute
Directions
Tuesday, June 26, 2007
Roasted Eggplant Salad with Walnuts ( A Turkish Recipe)
from turkishcookbook.com
( serves 4)
Ingredients
2 large eggplants
Juice from 1/2 lemon juice ( or acc to taste)
50 ml extra virgin olive oil
1/2 tsp cayenne pepper
Salt
Pepper
Topping:
1/3 cup walnuts, crumbled
Directions
Before putting them in the oven, make holes on the eggplants with a fork so that they will soften and roast better. Then place them on an oven tray and roast for about 25 minutes on broil. Alternatively, you can barbecue them until softened. Then peel them, remove any seeds and place in a strainer to drain.
Place the roasted eggplants in an ovenproof dish. Cut into small pieces with a knife. Add the lemon juice, olive oil, cayenne pepper, salt and pepper and toss. Sprinkle the walnuts all over.
Place the dish on the second rack from the top in the oven. Grill for about 4 minutes until walnuts become lightly roasted.
( serves 4)
Ingredients
2 large eggplants
Juice from 1/2 lemon juice ( or acc to taste)
50 ml extra virgin olive oil
1/2 tsp cayenne pepper
Salt
Pepper
Topping:
1/3 cup walnuts, crumbled
Directions
Before putting them in the oven, make holes on the eggplants with a fork so that they will soften and roast better. Then place them on an oven tray and roast for about 25 minutes on broil. Alternatively, you can barbecue them until softened. Then peel them, remove any seeds and place in a strainer to drain.
Place the roasted eggplants in an ovenproof dish. Cut into small pieces with a knife. Add the lemon juice, olive oil, cayenne pepper, salt and pepper and toss. Sprinkle the walnuts all over.
Place the dish on the second rack from the top in the oven. Grill for about 4 minutes until walnuts become lightly roasted.
Aubergine Ruffles
Ingredients
augbergines (eggplant)
olive oil
salt and pepper to season
Freshly chopped parsley to garnish
Directions
Thinly slice the aubergines and brush both sides of each slice with olive oil. Season with salt and pepper. Lay on a baking sheet and bake in a 500ºF/260ºC oven 15 minutes per side. Toss with salt, pepper, olive oil and freshly chopped parsley. Serve warm or at room temperature.
These can be eaten as chips with Tahini sauce or used as burger in a sandwich.
Tuscan Bean Soup
From VeganYumYum( Serves 2)
Ingredients
1/2 Onion, finely chopped
2 Medium Carrots, sliced into very thin coins
1 Medium Russet Potato, cut into a 1/4″ dice
2 Cups Water
1 Can White Beans, drained and rinsed (I used Great Northern)
1/2 tsp Oregano
1/2 tsp Thyme
1 tsp Salt
2 Tbs Tomato Paste
1/2 Cup Seitan, sliced thin (optional)
2-3 Large Kale Leaves, deveined and roughly chopped
2-3 tsp Lemon Juice
Fresh herbs for garnish, optional
Directions
Saute the onions over medium-low heat in a medium sized, heavy pot that has a lid. Slice the carrots into 1/8″ coins and add to pot. Cut potato into 1/4″ dice and add to pot, stirring occasionally. Add water and loosen any stuff that has stuck to the bottom of the pot with a wooden spoon. Add salt, oregano, tomato paste and stir. Cover and turn head down to a low boil.
Slice seitan and kale, drain and rinse the beans. Add seitan and beans to pot and stir. The stew should be quite thick. Add kale and lemon juice. Taste and season if necessary. Simmer for a few minutes until kale is tender. Carrots should be tender, and the potato should be soft but still hold its shape. Serve and garnish with fresh herbs, shown here with thyme.
Portugese Bean Soup
From Real Age Diet
( serves 4, makes about 7 cups of Soup)
Ingredients
2 t Olive oil
1 cup coarsely chopped white onion
3 cups vegetable broth or water
1 cup diced ( 1/2 inch) unpeeled sweet potato ( Diced and peeled butternut or delicata squash can be substituted too)
3 to 4 t chilli garlic sauce or chili puree with garlic
1 can diced tomatoes undrained ( or dice 2-3 fresh tomatoes)
2 cups cooked great northern or cannnellini beans
4 t balsamic vinegar (optional)
4 cups packed sliced Swiss Chard or Collard Greens ( Kale, turnip or beet greens can be substituted too)
Directions
Cook onion in heated oil in saucepan for three minutes or so. Add broth, sweet potato and chili sauce; bring to boil over high heat. Reduce heat; simmer uncovered five minutes. Stir in tomatoes and beans; return to simmer. Stir in greens. Simmer five minutes until greens or potatoes are tender. Stir in vinegar if desired and ladle into 4 serving bowls.
The soup maybe be purred if desired; or thickened to served over bed of pasta or baked potato or rice or grain for that matter.
Friday, June 22, 2007
Feta Stuffed Zucchini Boat
( serves 2 as main dish or 4 as side dish or 8 as appetizer)
Ingredients
2 zucchini, about 7 inches long, halved lengthwise, stem end left intact
1 tablespoon olive oil
1 large shallot, minced ( or even regular 1/4 onion will do)
2 cloves garlic, minced
1 egg
1 1/2 tablespoon flour ( WW)
2 ounces feta, crumbled
Pimenton (Spanish paprika)
Directions
Preheat oven to 350. Lightly grease an ovenproof dish. ( I used cookie sheet lined with foil)
With a small knife, cut around the zucchini, leaving a rim. Cross hatch the center, then scoop out with a grapefruit knife. ( can use spoon and small knife)
In a small skillet, heat the olive oil . Add the zucchini scoopings, shallot and garlic and saute until soft/bit brown. In a small bowl, beat the egg lightly. Stir in the flour, feta and cooked zucchini. ( also put in some pepper and salt). Stuff the zucchini boats. Sprinkle with paprika.
Bake for 30 to 40 minutes till they look cooked and then brown slightly under the broiler.
Monday, June 18, 2007
Roasted Eggplant with Tomatoes (Baigan Bharta)
(Serves 4)
Ingredients
2 Medium eggplants
2 tablespoons water
3 medium onions -- peeled and finely chopped
3 cloves garlic -- peeled and minced
1 tablespoon fresh ginger root -- minced
2 green chiles -- or jalapeno peppers, seeded and minced (optional)
1/2 teaspoon ground cumin
2 teaspoons curry powder -- or garam masala ( or 1 T sabzi masala instead of cumin and curry powder)
1 teaspoon salt
1 cup fresh peas -- (or frozen)
2 tomatoes chopped
1 cup diced peppers (mixture of green,yellow, orange, red) (optional)
2 tablespoons cilantro – chopped
1/3 green lentils dry (then cooked) (optional)
1 cup cooked chickpeas (optional)
½ T olive oil (optional)
Directions
Preheat the oven to 400 degrees. Prick each eggplant with a fork in two or three places. On a baking sheet lined with aluminum foil, arrange the eggplants. Bake for 30 to 35 minutes until the eggplants are tender and the skin begins to char. Let cool. Carefully peel away and discard the skin. Chop the pulp coarsely and set aside. ( you can mash eggplant too)
In a large nonstick skillet, heat the water or oil if using. Add the onions and sauté for while till bit brown. Add garlic and ginger and sauté for 5 minutes. Add tomatoes and cook till tomatoes are mushy. Then add green chilies, and cook for 2 more minutes, until the whole thing wet solid. Add spices, salt, peas, peppers and simmer over medium-low heat for 2 to 3 minutes. Stir in the mashed eggplant, lentils, chickpeas and chopped cilantro. Cook, stirring, for 10 minutes, until the flavors are well blended.
You can prepare this dish 2 days in advance. Refrigerate, then reheat before serving. Eat with flat bread or baked pita chips.
If used as appetizer, one can omit chickpeas and lentils. For main dish, these protein sources can be added.
Ingredients
2 Medium eggplants
2 tablespoons water
3 medium onions -- peeled and finely chopped
3 cloves garlic -- peeled and minced
1 tablespoon fresh ginger root -- minced
2 green chiles -- or jalapeno peppers, seeded and minced (optional)
1/2 teaspoon ground cumin
2 teaspoons curry powder -- or garam masala ( or 1 T sabzi masala instead of cumin and curry powder)
1 teaspoon salt
1 cup fresh peas -- (or frozen)
2 tomatoes chopped
1 cup diced peppers (mixture of green,yellow, orange, red) (optional)
2 tablespoons cilantro – chopped
1/3 green lentils dry (then cooked) (optional)
1 cup cooked chickpeas (optional)
½ T olive oil (optional)
Directions
Preheat the oven to 400 degrees. Prick each eggplant with a fork in two or three places. On a baking sheet lined with aluminum foil, arrange the eggplants. Bake for 30 to 35 minutes until the eggplants are tender and the skin begins to char. Let cool. Carefully peel away and discard the skin. Chop the pulp coarsely and set aside. ( you can mash eggplant too)
In a large nonstick skillet, heat the water or oil if using. Add the onions and sauté for while till bit brown. Add garlic and ginger and sauté for 5 minutes. Add tomatoes and cook till tomatoes are mushy. Then add green chilies, and cook for 2 more minutes, until the whole thing wet solid. Add spices, salt, peas, peppers and simmer over medium-low heat for 2 to 3 minutes. Stir in the mashed eggplant, lentils, chickpeas and chopped cilantro. Cook, stirring, for 10 minutes, until the flavors are well blended.
You can prepare this dish 2 days in advance. Refrigerate, then reheat before serving. Eat with flat bread or baked pita chips.
If used as appetizer, one can omit chickpeas and lentils. For main dish, these protein sources can be added.
Low Fat Banana Bread
( makes 2 loaves, 24 slices)
Ingredients
1 ¼ cup sugar ( I used 1 cup )
½ cup softened butter or atleast 65% vegetable oil stick margarine
2 large eggs
1 ½ cup mashed very ripe bananas ( 3 medium)
1/2 cup buttermilk or low fat yogurt
1 t vanilla
2 ½ cups all purpose flour
1 t baking soda
1 t salt
1 cup chopped nuts or 1 cup frozen blueberries ( optional)
Directions
Make sure that oven rack is such that tops of pans are in middle of oven. Preheat ovean to350 deg C. Grease (only bottoms and not sides, so that bread is round on top ) two pans of either size 8 ½ X 4 ½ X 2 ½ inches or 9 X 5 X 3 inches.
Mix sugar and butter in large bowl. Stir in eggs until well blended. Stir in Bananas, buttermilk and vanilla; beat until smooth. Stir in flour, baking soda, salt just until moistened ( don’t mix too much). Stir in nuts and divide batter evenly between 2 pans.
Bake 8 inch loaf pan for about hour and 9 inch one for 1 hr 15 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Loosen pans, and remove loaves from pan to wire rack. Cool for 2 hrs and then only slice ( if not cooled properly, slices might crumble). Wrap tightly and store at room temp for 4 days or in fridge for 10 days.
Ingredients
1 ¼ cup sugar ( I used 1 cup )
½ cup softened butter or atleast 65% vegetable oil stick margarine
2 large eggs
1 ½ cup mashed very ripe bananas ( 3 medium)
1/2 cup buttermilk or low fat yogurt
1 t vanilla
2 ½ cups all purpose flour
1 t baking soda
1 t salt
1 cup chopped nuts or 1 cup frozen blueberries ( optional)
Directions
Make sure that oven rack is such that tops of pans are in middle of oven. Preheat ovean to350 deg C. Grease (only bottoms and not sides, so that bread is round on top ) two pans of either size 8 ½ X 4 ½ X 2 ½ inches or 9 X 5 X 3 inches.
Mix sugar and butter in large bowl. Stir in eggs until well blended. Stir in Bananas, buttermilk and vanilla; beat until smooth. Stir in flour, baking soda, salt just until moistened ( don’t mix too much). Stir in nuts and divide batter evenly between 2 pans.
Bake 8 inch loaf pan for about hour and 9 inch one for 1 hr 15 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes in pans on wire rack. Loosen pans, and remove loaves from pan to wire rack. Cool for 2 hrs and then only slice ( if not cooled properly, slices might crumble). Wrap tightly and store at room temp for 4 days or in fridge for 10 days.
Dr Weil's Barley Salad (Tabbouleh )
(serves 4)
This summer salad combines barley, a satisfying, nutty grain, with fresh vegetables. Flavored with mint, parsley, garlic and lemon, it might remind you of tabbouleh, a Middle Eastern dish traditionally made with bulghur wheat. Barley has one of the lowest glycemic loads of any grain, and parsley has carminative (intestinal gas-relieving) and diuretic properties, making it an excellent tonic ingredient. Look for the flat-leaf (Italian) parsley, which has a more pronounced flavor than the curly leaf variety. This dish makes a healthy alternative to the usual picnic or potluck potato salad. Try it as a light meal all on its own, or as a wonderful accompaniment to other dishes.
Ingredients
3 cups vegetable stock or water
1 cup pearl barley or hulled barley
Salt to taste
1/2 cup chopped fresh parsley
1 bunch scallions, sliced thin
1 bunch radishes, sliced
1 cucumber, peeled, seeded and diced
1 red bell pepper, seeded and sliced
1/2 cup chopped fresh mint (or 1/4 cup dried mint)
1 cup kidney beans ( optional)
Dressing:
3 T extra-virgin olive oil or less ( I used 1 T )
3 T fresh lemon juice
3-4 cloves garlic, mashed
Salt to taste
Directions
Bring to a boil the vegetable stock (or water). Add barley and salt. Cover, reduce heat, and simmer until barley is tender and liquid is absorbed, about 45 minutes. Drain well and place in a medium bowl. Mix the dressing ingredients together and pour over barley.
Allow barley to cool, then add the parsley, scallions, radishes, cucumber, red pepper and mint. Mix well and chill for several hours before serving.
This summer salad combines barley, a satisfying, nutty grain, with fresh vegetables. Flavored with mint, parsley, garlic and lemon, it might remind you of tabbouleh, a Middle Eastern dish traditionally made with bulghur wheat. Barley has one of the lowest glycemic loads of any grain, and parsley has carminative (intestinal gas-relieving) and diuretic properties, making it an excellent tonic ingredient. Look for the flat-leaf (Italian) parsley, which has a more pronounced flavor than the curly leaf variety. This dish makes a healthy alternative to the usual picnic or potluck potato salad. Try it as a light meal all on its own, or as a wonderful accompaniment to other dishes.
Ingredients
3 cups vegetable stock or water
1 cup pearl barley or hulled barley
Salt to taste
1/2 cup chopped fresh parsley
1 bunch scallions, sliced thin
1 bunch radishes, sliced
1 cucumber, peeled, seeded and diced
1 red bell pepper, seeded and sliced
1/2 cup chopped fresh mint (or 1/4 cup dried mint)
1 cup kidney beans ( optional)
Dressing:
3 T extra-virgin olive oil or less ( I used 1 T )
3 T fresh lemon juice
3-4 cloves garlic, mashed
Salt to taste
Directions
Bring to a boil the vegetable stock (or water). Add barley and salt. Cover, reduce heat, and simmer until barley is tender and liquid is absorbed, about 45 minutes. Drain well and place in a medium bowl. Mix the dressing ingredients together and pour over barley.
Allow barley to cool, then add the parsley, scallions, radishes, cucumber, red pepper and mint. Mix well and chill for several hours before serving.
Sunday, June 3, 2007
Lentil Walnut Feta Salad
(serves 4)
Ingredients
3/4 cup dry lentils
1/2 cup walnut pieces
3-4 green onions
4 garlic cloves
2 bay leaves
2- 3 T red wine vinegar or balsamic vinegar
1/2 t dijon mustard
salt and pepper acc to taste
crumbled goat cheese (30 - 50 g per serving)
1 T olive oil
1/2 cucumber deseeded and cut into pieces
3- 4 mushrooms
1 tomato cut into pieces without seeds
Any other kind of vegetables like peppers, radishes etc
Directions
Wash the lentils, then place in pot with bay leaves and enough water to cover by two inches. Bring to a boil, lower heat, and simmer, stirring occasionally, until tender but not mushy, about 20 minutes. Drain and discard bay leaves. Let cool for a few minutes.Meanwhile, heat cooking oil, add shallots or onions, garlic, and 1/2 t salt, and sauté for 10-15 minutes, until lightly colored. Add 2 T red wine vinegar and cook another 3 minutes, then remove from heat.
Meanwhile, toast the walnuts in a 325° oven for 5 minutes or a frying pan over medium heat, until golden. Whisk together remaining T vinegar, bit salt, mustard, pepper, and olive oil. Combine lentils, shallots, walnuts, and dressing and other vegetables in the medium bowl, then gently stir in cheese. Serve warm or at room temperature.
Ingredients
3/4 cup dry lentils
1/2 cup walnut pieces
3-4 green onions
4 garlic cloves
2 bay leaves
2- 3 T red wine vinegar or balsamic vinegar
1/2 t dijon mustard
salt and pepper acc to taste
crumbled goat cheese (30 - 50 g per serving)
1 T olive oil
1/2 cucumber deseeded and cut into pieces
3- 4 mushrooms
1 tomato cut into pieces without seeds
Any other kind of vegetables like peppers, radishes etc
Directions
Wash the lentils, then place in pot with bay leaves and enough water to cover by two inches. Bring to a boil, lower heat, and simmer, stirring occasionally, until tender but not mushy, about 20 minutes. Drain and discard bay leaves. Let cool for a few minutes.Meanwhile, heat cooking oil, add shallots or onions, garlic, and 1/2 t salt, and sauté for 10-15 minutes, until lightly colored. Add 2 T red wine vinegar and cook another 3 minutes, then remove from heat.
Meanwhile, toast the walnuts in a 325° oven for 5 minutes or a frying pan over medium heat, until golden. Whisk together remaining T vinegar, bit salt, mustard, pepper, and olive oil. Combine lentils, shallots, walnuts, and dressing and other vegetables in the medium bowl, then gently stir in cheese. Serve warm or at room temperature.
Thursday, May 31, 2007
Moroccan Eggplant with Garbanzo Beans and Lentils
(serves 4 )
Ingredients
1 large onion cut in half and sliced thin
5 medium cloves garlic, pressed
1 medium red bell pepper cut in 1 inch squares ( or mixture of yellow, green and red peppers)
1 medium eggplant, cut into 1 inch pieces
1 medium zucchini
2 -3 Shitake or regular mushrooms
pinch of red pepper flakes
2 tsp turmeric
½ tsp garam masala
1 cup garbanzo beans
½ cup dry lentils, drained
1- 2 pureed tomatoes
1¼ cups water
½ cup raisins
1 TBS chopped fresh cilantro
salt & black pepper to taste
1 Tbs olive oil
Directions
Sprinkle salt on eggplant and zucchini and leave it for 30 minutes. In meantime cook lentils in 2 cup water. It will take about 20 minutes. Lentils should be still crunchy. Wash salt from eggplant and zucchini and drain water. Then sauté onions in olive oil till brown. Add garlic. Then fry eggplant, zucchini , mushrooms and peppers for minute or two. Add puree tomato and turmeric, garam masala and red pepper flakes. Add water after a minute or two and cook till eggplant is tender. Add lentils, beans and raisins and simmer for 3 minutes. Add pepper and salt acc to taste. Sprinkle fresh cilantro before serving.
Ingredients
1 large onion cut in half and sliced thin
5 medium cloves garlic, pressed
1 medium red bell pepper cut in 1 inch squares ( or mixture of yellow, green and red peppers)
1 medium eggplant, cut into 1 inch pieces
1 medium zucchini
2 -3 Shitake or regular mushrooms
pinch of red pepper flakes
2 tsp turmeric
½ tsp garam masala
1 cup garbanzo beans
½ cup dry lentils, drained
1- 2 pureed tomatoes
1¼ cups water
½ cup raisins
1 TBS chopped fresh cilantro
salt & black pepper to taste
1 Tbs olive oil
Directions
Sprinkle salt on eggplant and zucchini and leave it for 30 minutes. In meantime cook lentils in 2 cup water. It will take about 20 minutes. Lentils should be still crunchy. Wash salt from eggplant and zucchini and drain water. Then sauté onions in olive oil till brown. Add garlic. Then fry eggplant, zucchini , mushrooms and peppers for minute or two. Add puree tomato and turmeric, garam masala and red pepper flakes. Add water after a minute or two and cook till eggplant is tender. Add lentils, beans and raisins and simmer for 3 minutes. Add pepper and salt acc to taste. Sprinkle fresh cilantro before serving.
Tuesday, May 29, 2007
Basic Fruit Smoothie
Serves 2 with one cup each
Ingredients
1 banana frozen or otherwise OR 1 cup mango slices
1 cup berries (frozen for thickness)
1 cup fruit juice or Soymilk
ice cubes (optional)
1/4 cup isolated soy protein powder (optional)
1 tsp flaxseed oil (optional) or 2 tsp nutritional yeast
some combination = blueberries, raspberries or mango + apple juice
strawberries + orange juice
Ingredients
1 banana frozen or otherwise OR 1 cup mango slices
1 cup berries (frozen for thickness)
1 cup fruit juice or Soymilk
ice cubes (optional)
1/4 cup isolated soy protein powder (optional)
1 tsp flaxseed oil (optional) or 2 tsp nutritional yeast
some combination = blueberries, raspberries or mango + apple juice
strawberries + orange juice
Edamame Salad
(serves 4- 6)
Ingredients
1 lb edamame (frozen blanched shelled soybeans)or about 4 cups
3 Tbsp seasoned rice wine vinegar
2 Tbsp light soy sauce
1 tsp canola oil
1 tsp sesame oil
¼ tsp red-pepper flakes
4 scallions, minced diagonally
1 med cucumber, peeled, halved, seeded, and chopped
1 med red bell pepper, chopped
Lettuce leaves (optional)
Directions
In a large pot over high heat, bring 2 cups of water to a boil.
Add the edamame, and simmer for 4 minutes in covered pot, or until tender. Drain well. Meanwhile, in a large bowl, whisk together the vinegar, soy sauce, canola oil, sesame oil, and red-pepper flakes. Add the drained soybeans, scallions, cucumber, and bell pepper. Toss to coat. Serve on a bed of lettuce (if using).
Ingredients
1 lb edamame (frozen blanched shelled soybeans)or about 4 cups
3 Tbsp seasoned rice wine vinegar
2 Tbsp light soy sauce
1 tsp canola oil
1 tsp sesame oil
¼ tsp red-pepper flakes
4 scallions, minced diagonally
1 med cucumber, peeled, halved, seeded, and chopped
1 med red bell pepper, chopped
Lettuce leaves (optional)
Directions
In a large pot over high heat, bring 2 cups of water to a boil.
Add the edamame, and simmer for 4 minutes in covered pot, or until tender. Drain well. Meanwhile, in a large bowl, whisk together the vinegar, soy sauce, canola oil, sesame oil, and red-pepper flakes. Add the drained soybeans, scallions, cucumber, and bell pepper. Toss to coat. Serve on a bed of lettuce (if using).
Monday, May 28, 2007
Summer Pasta Salad
(Serves 1)
Ingredients,
1/4 green pepper
1/4 orange bell pepper
1/4 yellow pepper
1/4 red bell pepper
2 mushrooms (any kind that can be eaten raw)
1/2 cucumber deseeded
1/2 tomato desseded
1 tsp olive oil
1 Tbsp balsamic vinegar
1/2 cup of beans (garbanzo, navy or kidney beans)
1/2 cup of cooked pasta (like rigatoni or penne) and/or 50 grams feta cheese
Or any kind of vegetable that one can eat raw (maybe carrots)
Black pepper and salt acc to taste
Directions
Cut all the vegetables into equal sized ones. Mix all ingredients and let it sit in fridge for few minutes. Eat cold or warm in microwave.
Ingredients,
1/4 green pepper
1/4 orange bell pepper
1/4 yellow pepper
1/4 red bell pepper
2 mushrooms (any kind that can be eaten raw)
1/2 cucumber deseeded
1/2 tomato desseded
1 tsp olive oil
1 Tbsp balsamic vinegar
1/2 cup of beans (garbanzo, navy or kidney beans)
1/2 cup of cooked pasta (like rigatoni or penne) and/or 50 grams feta cheese
Or any kind of vegetable that one can eat raw (maybe carrots)
Black pepper and salt acc to taste
Directions
Cut all the vegetables into equal sized ones. Mix all ingredients and let it sit in fridge for few minutes. Eat cold or warm in microwave.
Monday, April 9, 2007
Lemony Asparagus
Ingredients
(from recipezaar)
(serves 2)
1 lb asparagus, tough ends trimmed
1 lemon, thinly sliced
2 teaspoons olive oil
1 tablespoon chopped fresh oregano or 1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon fresh ground pepper
Directions
Preheat oven to 450 degrees. Toss asparagus, lemon slices, oil, oregano, salt and pepper on a large rimmed baking sheet. Roast, shaking the pan occasionally to toss, until the asparagus is tender-crisp, 13 to 15 minutes. Serve hot or at room temperature.
Monday, April 2, 2007
Baked Falafel
Ingredients
(serves 2 as snack, 4 in pita sandwiches)
1½ c chick peas cooked
½ large onion or 1 medium onion (preferably red)
4-6 cloves garlic
2 t cumin
2 large pieces of bread
1 T red pepper flakes
2 T fresh parsley or cilantro, chopped
several T chickpea flour
¼ t baking soda (optional)
Salt and pepper to taste
Directions
Blend everything but the parsley and flour in food processor or blender. Stir in parsley. Form into ping pong sized balls or patties and coat with flour.
Bake on greased baking sheet at 450F for 10 minutes, turn, and bake another 10 minutes.
Makes 6 – 8 falafels patties...no idea how many balls :)
(serves 2 as snack, 4 in pita sandwiches)
1½ c chick peas cooked
½ large onion or 1 medium onion (preferably red)
4-6 cloves garlic
2 t cumin
2 large pieces of bread
1 T red pepper flakes
2 T fresh parsley or cilantro, chopped
several T chickpea flour
¼ t baking soda (optional)
Salt and pepper to taste
Directions
Blend everything but the parsley and flour in food processor or blender. Stir in parsley. Form into ping pong sized balls or patties and coat with flour.
Bake on greased baking sheet at 450F for 10 minutes, turn, and bake another 10 minutes.
Makes 6 – 8 falafels patties...no idea how many balls :)
Saturday, March 17, 2007
Bean and Millet Salad
Ingredients
1 cup millet, rinsed uncooked
2 ½ cups water
2 cups cooked black beans or kidney beans
2 large tomatoes, chopped
1 small red bell pepper, diced
1 medium cucumber, seeds removed and diced
1 medium onion, diced
chopped parsley (optional)
chopped cilantro, to taste (optional)
½ cup corn kernels (optional)
Dressing
1/3 cup water
3 tablespoons lemon juice
1 tablespoon balsamic vinegar
2 teaspoons garlic, minced
1 teaspoon salt
1/8 teaspoon cayenne pepper
1/4 teaspoon black pepper
1 teaspoon cumin
DirectionsCook the millet in 2 1/2 cups of water. (Best way to cook millet is to let the millet and water boil on high heat, then reduce the heat to low and simmer the millet in a covered pan for about 25 minutes till water is absorbed).Fluff with fork and allow to steam and cool.In a large bowl, combine millet, black beans, tomatoes, pepper, cucumber and onion. Mix all dressing ingredients until well blended and pour over the salad, tossing to blend. Cover and refrigerate until the salad is well chilled.Serve on lettuce leaves or stuff into pita bread or wrap in a tortilla.
Fava Bean Soup ( An Egyptian Breakfast)
Ingredients
(serves 4 – 6 )
2 cups dried fava beans (or 4 cups cooked fava or broad beans)
1 teaspoon cumin
2 garlic cloves, crushed
1 – 2 tablespoon olive oil (more or less according to taste)
1/4 cup lemon juice or more according to taste
2 tablespoon fresh parsley, finely chopped
water, used to soak or cook fava beans (about 6 cups)
Salt and pepper (optional , according to taste)
Soak fava beans overnight. Drain fava beans and save water.Peel the skins from the fava beans and place in large saucepan. Measure 6 cups of soaking water and add to the fava beans.Bring to a boil on medium high heat. Reduce heat to medium and cook for 45 minutes, or until beans are soft. Once beans are tender, remove beans from heat and puree beans and garlic cloves in a blender.Return pureed fava beans to saucepan and bring to a boil.Add water if needed.Stir in cumin, lemon juice and olive oil and bring to a second boil. Simmer for 5 minutes. Serve in a bowl and sprinkle parsley on top.
Friday, March 16, 2007
Broccoli Tofu Cheese please
Ingredients
(serves 2)
250 grams firm tofu (cut into even sized cubes)
2 cups broccoli florets
1 tablespoon canola oil
2- 3 cloves garlic
2 small onions
1/2 cup grated parmesan cheese
salt and pepper acc to taste
Directions
Drain tofu and fry it in heated oiled pan till they are brown. Put them aside and fry onions and garlic in the oil left from frying tofu. Add broccoli and cook it for a while by covering the pan. Add tofu back and sprinkle cheese on top.
(serves 2)
250 grams firm tofu (cut into even sized cubes)
2 cups broccoli florets
1 tablespoon canola oil
2- 3 cloves garlic
2 small onions
1/2 cup grated parmesan cheese
salt and pepper acc to taste
Directions
Drain tofu and fry it in heated oiled pan till they are brown. Put them aside and fry onions and garlic in the oil left from frying tofu. Add broccoli and cook it for a while by covering the pan. Add tofu back and sprinkle cheese on top.
Thursday, March 15, 2007
Creamy Broccoli Soup
Ingredients
(serves 4)
2 teaspoons olive oil
1 small onion, chopped
2 cups or 1 package (10 ounces) frozen broccoli
1 1/2 cups vegetable broth or water
1/4 teaspoon marjoram or oregano
Pinch cayenne pepper
1 cup reduced-fat (2%) milk
salt and pepper (acc to taste)
Directions
Heat oil in a large skillet over medium heat; add onion and sauté until tender. Add broccoli, chicken broth, marjoram, and cayenne; bring to a boil over medium-high heat. Reduce heat to medium-low and simmer until broccoli is tender. Remove from heat and stir in milk. Purée in batches in a blender. Heat through to serve.
Friday, March 9, 2007
Old-Fashioned Baked Custard
Ingredients
(serves 6)
1/2 cup sugar
2 teaspoons vanilla extract
1/4 teaspoon salt, optional
3 cups skim or low-fat milk, heated until very hot
Ground nutmeg or cinnamon for garnish, optional
Wednesday, March 7, 2007
Pudding in a Mug
Ingredients:
(serves 1 )
1 T cornstarch
2 T unsweetened cocoa powder or 1 oz unsweetened chocolate
2 T sugar
3/4 c skim milk
1/4 t vanilla
some dark chocolate shavings (optional)
In a large mug dissolve cornstarch, cocoa, and sugar in milk. Microwave on high for 2 min or until mixture boils. Stir, nuke for 30 sec, stir and nuke again in three 30 sec intervals watching through the door to stop and stir when it starts to overflow. This is done to ensure that cornstarch is cooked. Stir in vanilla and dark chocolate shavings. Chill in refrigerator at least 1 hour. Garnish it with whipped cream (optional)
Variation:
For Banana Pudding: stir in some chopped banana
For Butterscotch Pudding : Minus the chocolate and use brown sugar instead of white sugar and add bit of butter when it has just boiled through (abt 1 T )
For Vanilla Pudding: Don't add chocolate but stir in double or equal amount of vanilla extract.
For Chocolate Mousse: Wait until the pudding cools for a few hours in the refrigerator and then gently fold in a carton or thawed cool whip.
For Chocolate Almond pudding: Add extra 1/8 t of almond extract
Other Variations: Try 1/4 t of bourbon (even brandy or rum) instead of vanilla extract for added kick OR add fresh mint to mask sweetness of pudding OR pour the pudding into graham shells for tasty snack. If you don't have cornstarch add equal amount of all purpose flour.
Sunday, March 4, 2007
Basic Bean Chili
Ingredients:
(serves 4 )
1 medium green bell pepper diced about ¼ inch pieces ( or mixture of green, yellow and red )
1-1/2 cups + 1 TBS vegetable broth or water
6 medium cloves garlic, chopped
3 - 31/2 cups black beans
3- 4 diced medium tomatoes
2 TBS ground cumin
2 TBS red chili powder
2 TBS dried oregano
1 cup corn kernels, fresh or frozen
¼ cup fresh chopped cilantro
salt & black pepper to taste
some shredded cheese or Dollop of yogurt (optional)
Add 1 ½ cups broth and rest of ingredients, except cilantro and corn. Simmer for another 20 minutes uncovered. Add corn and cook for another 2 minutes. Add chopped cilantro and season with salt & pepper to taste. Sprinkle some shredded cheese or dollop of yogurt on the top Yummy!!!
Variation:
Wednesday, February 28, 2007
Mashed Potatoes with Peas and Beans
Ingredients:
(serves 3 )
1-2 onions chopped
dash of Ajwain Seeds or carom seeds
2- 3 cloves garlic minced or finely chopped (more or less acc to taste)
bit of garlic
1 tsp canola/olive oil
1 cup frozen peas
1/2 - 1 cup cooked black beans
4 medium mashed red potatoes
salt, pepper and chilli powder ( I use cayenne to make it spicy )
Directions:
Saute onions, garlic, ginger, peas and seeds in oil. Add beans and potatoes and you are done!
(serves 3 )
1-2 onions chopped
dash of Ajwain Seeds or carom seeds
2- 3 cloves garlic minced or finely chopped (more or less acc to taste)
bit of garlic
1 tsp canola/olive oil
1 cup frozen peas
1/2 - 1 cup cooked black beans
4 medium mashed red potatoes
salt, pepper and chilli powder ( I use cayenne to make it spicy )
Directions:
Saute onions, garlic, ginger, peas and seeds in oil. Add beans and potatoes and you are done!
Monday, February 26, 2007
Italian Tofu Frittata
Optimal dish for breakfast but good for lunch and dinner too.
Ingredients:
(Serves 4)
4 cloves garlic, minced
1 cup zucchini, diced
1 cup or 2 small red bell pepper, diced
2 cups finely chopped kale, (remove stems) or any greens like spinach
1 cup or 1 large or 2 small chopped fresh tomato
¼ .cup vegetable broth or water
2 TBS red wine vinegar
5 oz or 150 grams firm light tofu, drained
4 egg whites or ½ cup of egg whites
1 TBS dried Italian seasoning
¼ tsp turmeric
salt and white pepper to taste
2 TBS chopped fresh parsley
Pureé tofu with egg whites, Italian seasoning and turmeric in blender.
In 10 inch stainless steel pan, sauté onion, garlic, zucchini, bell pepper, kale, and tomato for about 1 minute over medium low heat, stirring often. Add broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.
Saturday, February 24, 2007
Fettucine Alfredo
Ingredients
(serves 4 )
Fettuccine pasta 8 oz or ½ pound (about ½ Catelli box )
Alfredo Sauce
2 T butter
2 c heavy (whipping) cream
¼ c parmesan cheese, grated
1 t nutmeg
salt
Directions
Melt the butter over medium-high heat, add the cream, and bring to a boil. Lower heat to medium.Add cheese, nutmeg, and a dash of salt and boil, whisking frequently, until reduced and thickened, about 10 minutes. Taste. If you don't notice a hint of sweetness, add another dash of nutmeg.
Pour sauce over cooked pasta, sprinkle with pepper and parsley, and serve hot.
The key to excellent Alfredo sauce is in the ingredients. Because this recipe is so simple, you need to use the very best cream and freshly-grated, high-quality parmesan cheese.
If you're worried about calories, you can use ½ and ½ or milk along with a T or two of flour instead of the cream, but the taste and consistency of the sauce will suffer for it.
You can also add peas and/or mushrooms.
Friday, February 23, 2007
Beautiful Borscht
From Total well being diet: by Noakes and Clifton (CSIRO)
(Serves 4)
4 beets, peeled and quartered
1 carrot, roughly chopped
1 parsnip , roughly chopped
1 leek , roughly chopped
1onion, roughly chopped
½ cup lemon juice
6 ¼ cups vegetable stock or water
3 bay leaves
½ tsp allspice
2 Tbsp low fat natural yogurt
1 handful flat leaf Italian parsley, roughly chopped
Directions
Bring vegetables, bay leaves, allspice, lemon juice and stock to a boil in a large saucepan. Reduce and simmer for 45 minutes.Allow to cool and remove bay leaves and puree using blender or hand held processor. Season to taste. Reheat soup and serve with dollop of yogurt and sprinkle parsley on top. This soup can be served cold too.
Ginger Blueberry Mango Salad
This sounds really easy but is surprisingly really good.
Its soo yummy without any dressing. Otherwise mix some dressing (lemon juice and some minced or dry ginger). Add equal or whatever amounts of blueberries and mango pieces. If using dressinf refrigerate for 30 minutes or more before serving.
Some Spinach Salad Combinations
Common combinations which taste great together:
Spinach + Mandarin Oranges (or any seedless oranges) + Pine nuts
Spinach + Strawberries (or blood oranges) + Pecans or some blueberries
Spinach + Hard Boiled Eggs + some creamy dressing
Spinach + bosc pear + walnut + crumbled bleu cheese + tart vinaigrette
Spinach + red pear + walnuts + dressing of lemon juice and walnut oil (not shown in picture)
Spinach + roasted beets + red onions+ tangy tart vinaigrette
Spinach + cherry tomato + Avocado
Spinach + Mandarin Oranges (or any seedless oranges) + Pine nutsSpinach + Strawberries (or blood oranges) + Pecans or some blueberriesSpinach + Hard Boiled Eggs + some creamy dressing
Spinach + bosc pear + walnut + crumbled bleu cheese + tart vinaigretteSpinach + red pear + walnuts + dressing of lemon juice and walnut oil (not shown in picture)
Spinach + roasted beets + red onions+ tangy tart vinaigretteSpinach + cherry tomato + Avocado
Basic Vinaigrette
Ingredients
3/4 cup extra virgin olive oil
1/4 cup balsamic vinegar or red wine vinegar
1 clove small garlic, minced
1 teaspoon mustard, spicy brown or
salt (to taste)
ground black pepper (to taste)
This is classic version where oil to vinegar ratio is 4:1. One can increase the vinegar to same amount as oil. Other vinegars one can mix and match are lemon juice and seasoned rice vinegar. For flavor variation, add a bit of fresh or dried herbs, just about any kind will do.
Whisk together the vinegar and mustard. Slowly combine in oil until dressing is well mixed and smooth. Add a dash of salt and pepper to taste and other ingredients.
Hummus Without Tahini
Ingredients
1-16oz.(500ml) can Chick Peas (Garbanzo Beans), drained
or
1-1/2 Cups cooked Chick Peas, without liquid
2-Tbsp. Lemon Juice
1-Tbsp. Extra Virgin Olive Oil
2-tsp. Fresh Garlic ( or more if you want more garlicky taste)
1-tsp. Oregano Leaves (dried)
Salt to taste
Pepper and cayenne pepper to taste
Directions
Place all ingredients into a blender or food processor. Mix at medium speed until all the ingredients are thoroughly chopped and blended. Store any unused hummus in the refrigerator (will keep for a few days).
Asian Salad Dressing
This dressing goes best with cabbage (coleslaw) but can be used with spring salad too.
Ingredients
(For 4 cups of shredded cabbage mix )
2 medium cloves garlic, pressed
1 TBS rice vinegar, or lemon juice
1 tsp honey
2 TBS soy sauce
¼ tsp dry mustard
1 TBS extra virgin olive oil
salt and white pepper to taste
DirectionMix all ingredients together and leave it in fridge for day or so. Longer it is kept better the ginger and garlic taste.
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