Vegetarian Recipes


Spiced Chai Latte

spiced chai latteMadhu Gadia, MS, RD, CDE

Chai brewed tea with milk or milk alternatives and sugar—originated in India. It is well known to most Americans today as it gained popularity in the coffee shops. In India, Chai is a matter of personal taste and preference, just as coffee is to coffee lovers. Some like it plain, while others prefer it with spices (Masala-Chai). A Chai latte is created with a wonderful blend of Chai an extra milk or milk alternative.

Ingredients:

Yield: 8 – 1 cup servings

  • 5 cups Water
  • 6 Cardamom pods, crushed
  • 1 Tbsp Ginger, grated
  • 1/2 Cinnamon stick
  • 2 Whole cloves
  • 8 Tea bags* (or 3 Tbsp tea leaves) – black tea such as Lipton® or English  breakfast
  • 4 cups Milk* (or soymilk)
  • ½ cup Sugar, to taste

Directions:

  1. In a 4 quart saucepan add water, cardamom pods, ginger, cinnamon stick, and cloves. Bring to boil on high heat. Add tea bags, reduce heat, and simmer for about 4 minutes.
  2. Add milk and sugar and return to boil. Remove from heat. Cover with lid and let steep for about 2 minutes, remove tea bags and strain tea into cups or teapot. Serve hot.

Nutrition Information: (1 cup tea w/2% milk)

Calories: 111; Total Fat: 2 g; Saturated Fat: 1 g; Cholesterol: 10 mg; Sodium: 58 mg; Carbohydrates: 19 g; Fiber: 0 g; Sugar: 18 g; Vitamin A: 2% DV; Vitamin C: 0% DV; Calcium: 15% DV; Iron: 0% DV


Peach and Raspberry Slush

Peach Raspberry SlushSummer is the time to celebrate the bountiful harvests of the bush berry and tree fruit seasons. This combination is a refreshing drink that has a little zing to it because of the ginger. So kick back, relax, and enjoy this cool and healthy summer beverage.

Ingredients:

  • 2 cups skinned, diced peaches (2-3 medium peaches)
  • ½ cup raspberries
  • 2 Tbsp lemon juice
  • ¼ cup honey
  • 1 tsp ginger
  • 2 ½ cups club soda
  • 4 cups crushed ice

Instructions:

  1. Place peaches, raspberries, lemon juice, honey, ginger and ½ cup club soda in blender. Blend until thoroughly mixed.
  2. For each one cup serving, place ¼ cup of peach-raspberry mix, ½ cup crushed ice, and ¼ cup club soda into a cocktail shaker.* Shake until well blended.
  3. Garnish with raspberries.

Yield: 8 – one cup servings

*Note: If you don’t have a cocktail shaker, a covered coffee mug that can be completely sealed will also work well.


Mock Tuna Shell Salad

Mock Tuna Shell SaladThis refreshing, summer salad has slight hints of the sea without any fishy ingredients. Onion and celery lend a crunch to this otherwise soft salad. Also tastes great if you refrigerate it overnight to pack in your lunch the next day. For extra crunch, serve on a bed of mixed salad.

Ingredients

  • 1 ½ cups dry (3 cups cooked) whole wheat mini shell pasta
  • 1 – 15 oz. can no salt added garbanzo beans
  • 1 cup diced, yellow onion (1/2 large onion)
  • 2 stalks diced celery (approx. 1/2 cup)
  • 1 cup green peas
  • 2/3 cup Original Vegenaise®
  • 1 tsp. Old Bay® seasoning (30% less sodium)
  • ½ tsp. dried dill weed

Instructions

  1. Prepare whole wheat shells according to package directions.  Once cooked, rinse under cool water.
  2. Place can of garbanzo beans in food processor and pulse 4-5 times or until garbanzo beans are finely shredded.
  3. Combine whole wheat shells, garbanzo beans, onion, celery, green peas, Vegenaise®, Old Bay® seasoning, and dill weed in a large bowl.  Refrigerate until cold.

Yield: 6 cups

Nutritionals (per 1 cup serving)

Calories: 353, Calories from Fat: 160; Fat: 18 g; Saturated Fat: 1 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 230 mg; Carbohydrates: 36 g; Fiber: 7 g; Sugar: 4 g; Protein: 9 g; Vitamin A: 5% DV; Vitamin C: 10% DV; Calcium: 5% DV; Iron: 15% DV


Calico Bean Slider Burgers

calico bean sliderThese savory little slider burgers make a perfect mouthful. Dress them up with your favorite burger toppings.

Ingredients

  • 1 cup finely diced mini bella mushrooms
  • ½ cup thinly sliced green onions
  • 1/3 cup cooked brown rice
  • 1/3 cup black eyed peas or Northern white beans
  • 1/3 cup kidney beans
  • 1/3 cup black beans
  • 1 tsp. dried thyme
  • 1 tsp. sweet basil
  • ½ tsp. rosemary leaves
  • 1 tsp. dried oregano flakes
  • 1 Tbsp. canola oil

Instructions

  1. Combine all the ingredients except for the canola oil in a food processor until well mixed.
  2. In a medium frying pan heat the canola oil over medium heat.
  3. Form patties out of two tablespoons of bean mixture.
  4. Cook five minutes on each side.
  5. Serve on a dinner roll or in a wrap with your favorite sides.

Yield: 8-10 slider burgers


Peach and Raspberry Slush

Peach and Raspberry SlushSummer is the time to celebrate the bountiful harvests of the bush berry and tree fruit seasons. This combination is a refreshing drink that has a little zing to it because of the ginger. So kick back, relax, and enjoy this cool and healthy summer beverage.

Ingredients:

  • 2 cups skinned, diced peaches (2-3 medium peaches)
  • ½ cup raspberries
  • 2 Tbsp lemon juice
  • ¼ cup honey
  • 1 tsp ginger
  • 2 ½ cups club soda
  • 4 cups crushed ice

Instructions:

  1. Place peaches, raspberries, lemon juice, honey, ginger and ½ cup club soda in blender. Blend until thoroughly mixed.
  2. For each one cup serving, place ¼ cup of peach-raspberry mix, ½ cup crushed ice, and ¼ cup club soda into a cocktail shaker.* Shake until well blended.
  3. Garnish with raspberries.

Yield: 8 – one cup servings

*Note: If you don’t have a cocktail shaker, a covered coffee mug that can be completely sealed will also work well.


Spicy Kale Slaw

Spicy Kale SlawSubmitted by: Alicia Simpson
Yield: 4 – 1 cup servings

Ingredients

  • 4 cups Kale, thinly sliced, any variety
  • 1 medium Carrot, peeled and grated
  • ½ cup Pecans, chopped
  • ¼ cup Golden raisins
  • ½ cup Vegenaise® (vegan mayonnaise)
  • 1 Tbsp Raw apple cider vinegar
  • 2 Tbsp Sugar
  • ½ tsp Ground allspice
  • ½ tsp Dried oregano
  • ½ tsp Dried thyme
  • ½ tsp Paprika
  • 1/8-1/4 tsp Cayenne pepper
  • ¼ tsp Curry powder
  • ¼ tsp Salt
  • ¼ tsp Black pepper
  • 1/8 tsp Nutmeg
  • 1/8 tsp Cinnamon
  • 1/8 tsp Ground clove

Directions

  1. Add all ingredients to a large bowl and toss until kale is evenly covered.
  2. Cover and chill for at least one hour.

Nutritionals: (1 cup)

Calories: 333; Total Fat: 24 g; Saturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 292 mg; Carbohydrates: 30 g; Fiber: 4 g; Sugar: 17 g; Vitamin A: 237% DV; Vitamin C: 137% DV; Calcium: 12% DV; Iron: 11% DV


Summertime is Bean Time

Pinto bean saladBeans can make up a good part of a vegetarian’s diet yet now that it’s summer, we often forget about them. Typically we allocate beans as the protein in soups, chili and creamy, hardy dips, and lose sight of how delicious they are chilled in hot weather dishes.

Take into account the fiber-filled bean salad. Beans offer protein (repair damaged tissue, transport nutrients through your blood stream, and build strong muscles), market-fresh vegetables add vitamins and antioxidants (that improve immune function and assist in high quality absorption of beneficial nutrients), and a delicious olive oil dressing for much needed dietary fat (to carry the fat-soluble vitamins A, D, E, and K to muscle cells and for insulation).

And, summertime bean salads are fast and easy.  You’ll have a filling and flavorful meal the whole family will enjoy in no time!

Summertime Bean Salad

Serves 4

This fresh summer salad is filling yet leaves you light on your feet. Add more or reduce ingredients according to personal choice. If a hardier meal is desired, add in a cup of cooked farro.

Bean Salad

  • Arugula, mesclun or spring mix greens of choice
  • 1 – 1 ½ cups frozen corn, thawed (or equivalent of 2 fresh cobs of corn)
  • 1 can pinto or black beans, rinsed and drained
  • ½ small purple onion, finely diced
  • ½ medium red bell pepper, diced
  • 1 5-inch piece English cucumber, diced
  • ½ fresh mango, diced
  • Grape tomatoes, cut in half, as garnish

Chili Lime Vinaigrette

  •  2 tablespoons fresh lime juice
  •  1 tablespoon fresh lemon juice
  •  1/2 teaspoon cumin
  •  1/2 teaspoon chili powder
  •  1/2 teaspoon salt
  •  1/3 cup olive oil

Directions

  1. Place a handful or two of arugula on 4 medium-sized salad plates or bowls.
  2. Mix together the remaining salad ingredients from corn to mango in a medium-sized bowl.
  3. Whisk vinaigrette ingredients together in a small bowl or pulse in a small blender or food processor until well combined.
  4. Stir vinaigrette into the bean salad mixture and place a few spoonfuls on top of the arugula.
  5. Top salad with grape tomatoes and additional cilantro if desired.

Nutritional analysis (per serving using pinto beans): 297 calories, 33 g carbs, 7.4 g protein, 18 g fat

Exchanges: 2 starches/grains, 1 oz protein, 3 fat servings


Meatless Monday begins on Sunday

Giving up meat even for one day is hard for carnivores but the benefits so outweigh the extra effort.  Lowering blood pressure, cholesterol and even weight are some side benefits of going meatless – even for a day.

Set your menu for the work, then get grocery shopping done on Sunday and you can whip out this tasty high protein soup filled with tasty spices and nutrient-dense veggies on Monday. Add a slab of hot, crusty bread with a vegetable buttery spread and your meal is complete.


Quinoa and Veggie Soup

quinoa-vegetable-soupIngredients

Makes about 5 servings

  • 1 T. olive oil
  • 1/2 medium sweet onion, roughly chopped
  • 2 cloved garlic, minced
  • 1 cup carrots, diced
  • 1/2 cup celery, sliced
  • 1 medium red bell pepper, seeded and chopped
  • 1 c. frozen green peas
  • 1 c. frozen corn
  • 32 oz reduced sodium veggie broth
  • 1/2 c. red quinoa
  • 1/2 T. basil
  • 1/2 t. cumin
  • 1/4 t. cayenne pepper

Directions

  • Heat olive oil in large pot on medium high heat. Saute onion until just translucent. Add garlic and stir 15 seconds.
  • Add carrots, celery, and red bell pepper and stir occasionally for 5-10 minutes.
  • Stir in frozen peas and corn, veggie broth, quinoa and seasonings.
  • When pot reaches a boil reduce heat to medium low heat, cover, and dimmer 15-20 minutes or until quinoa is cooked and veggies are soft.

Adapted from What Tasty Food blog.


Vegan Poutine

Vegan PoutineThis Quebecois specialty is sure to please the entire family. Traditional poutine is made with French fries, meat gravy, and cheese curds. This vegan version highlights the taste of buttery, Yukon gold potatoes and savory mushroom and white bean sauce.

Ingredients

  • 1 lb. peeled Yukon gold potatoes
  • 2 Tbsp. yeast flakes
  • 1 Tbsp. canola or olive oil
  • Salt and pepper to taste
  • 2 lbs. mini portabella mushrooms, sliced
  • 15 oz. can white beans
  • 2 Tbsp. canola or olive oil
  • 1 tsp. dried thyme
  • 1 tsp. sweet basil
  • ½ tsp. rosemary leaves
  • Daiya cheddar style shreds (optional)

 Instructions

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Cut peeled potatoes into matchstick size pieces (approximately 5 cups).  Toss with 1 Tbsp. oil, yeast flakes, salt and pepper.  Spread on a silicone lined baking pan.
  3. Bake 10 minutes.  Turn and bake an additional 10-12 minutes.
  4. Heat 2 Tbsp. oil in a large frying pan over medium heat.  Add sliced mushrooms and cook until soft.  Reduce heat to low.
  5. Puree white beans.  Add to cooked sliced mushrooms along with thyme, basil, and rosemary leaves.
  6. Serve mushroom sauce on top of baked Yukon gold fries.  Garnish with Daiya cheddar style shreds if desired.

Yield: 4 servings – 1 cup French fries and 3/4 cup mushroom gravy


White Bean Dip with Rosemary

white bean dip with rosemarySubmitted by: Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD
Yield: 2 cups

Ingredients:

  • 3 sprigs Fresh rosemary, rinsed + some for garnish
  • 2 cloves Garlic, peeled
  • 2 – 15 oz cans White beans
  • 2 Tbsp Fresh lemon juice
  • 2 tsp Kosher salt
  • 1 Tbsp Olive oil
  • Raw vegetables (for dipping)

Directions:

  1. Pick the rosemary leaves off the stems and add to a food processor. Whirl for 10 seconds.
  2. Add the garlic to the food processor and whirl until minced.
  3. Add white beans, lemon juice, and salt to the food processor and whirl until smooth; pour into a serving bowl.
  4. Drizzle the olive oil over the bean dip. Garnish with fresh rosemary.
  5. Serve with raw vegetables.

Nutritionals (1/4 cups):

Calories: 122; Total Fat: 2 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 799 mg; Carbohydrates: 19 g; Fiber: 6 g; Sugar: 2 g; Protein: 8 g; Vitamin A: 0% DV; Vitamin C: 3% DV; Calcium: 6% DV; Iron: 11% DV


Seitan and Soba Soup

Seitan and Soba SoupOn wet spring evenings when the weather is damp and chilly I love to sit down to my comfort food – a steaming hot bowl of thick noodle soup. Soba noodles add a rich flavor that blends well with seitan and vegetables. When I have a late spring cold I also like to add mustard, especially a spicy mustard, for some added heat.

Ingredients

  • ¾ cup sliced carrots
  • ¾ cup chopped celery
  • ¾ cup chopped green onions
  • ½ cup finely chopped seitan
  • 4 cups vegetarian broth
  • 1 cup soba noodles, broken into 2-3 inch pieces
  • 2 teaspoons mustard (optional)

 Instructions

  1. Place broth in a medium saucepan over medium heat.  Bring to a boil, approximately 10 minutes.
  2. Add carrots and celery and cook for 5 minutes or until soft.
  3. Add onions, seitan, and noodles and cook for an additional 6-7 minutes.
  4. Add mustard just prior to serving.
  5. If storing for later use, additional water may be needed as the soba noodles tend to absorb water.

Yield: Approximately 4 ½ cups


Seitan Stroganoff

seitan stroganoffStroganoff is one dish that can be fixed in a hundred different ways.  It can be composed of many ingredients, or just a few. This simple stroganoff recipe highlights the juicy texture of the mushrooms and seitan. It is light on sauce but still full on flavor.

Ingredients

  • 1 Tbsp. canola oil
  • 8 oz. mushrooms, sliced
  • ½ large onion, chopped
  • 1 Tbsp. garlic, minced
  • 6 oz. dry whole grain extra wide noodles
  • 3 Tbsp. all-purpose flour
  • 14 ½ oz. vegetable broth
  • 8 oz. package of seitan
  • 1 tsp. thyme, dried

Instructions

  1. Heat oil in medium saucepan until warm.
  2. Add mushrooms and chopped onions and sauté until onions are soft and semi-translucent.
  3. Add garlic.
  4. In a separate pan bring 2 quarts of water to boil. Add whole grain noodles and cook 5-6 minutes until tender.
  5. Meanwhile, add flour to saucepan to create thick sauce.
  6. Add vegetable broth.
  7. Once sauce is boiling, add seitan and thyme.
  8. Toss with cooked, whole grain extra wide noodles.

Yield: approximately 7 cups

Nutritionals (per 1 cup)

Calories: 168; Calories from Fat: 34; Total Fat: 3.6 g; Saturated Fat: 0.5 g; Trans Fat: 0 g; Cholesterol: 0 mg; Total Carbohydrates: 24 g; Dietary Fiber: 3.6 g; Sugars: 2.3 g; Sodium: 365 mg; Protein: 12 g; Vitamin A: 5.86 IU, Vitamin C: 1.93 mg; Calcium: 25 mg; Iron: 1.82 mg
*Broth nutritionals based on reconstituted Knorr® Vegetarian Vegetable Bouillon – 1 cube reconstituted.


Time for tofu

If you haven’t explored tofu in a while, now’s the time. Given the quality of taking on flavors, you can have exotic or local taste experiences depending on the spices of the marinade.

Tofu is a first generation soy product meaning it’s pretty darn near its original state. It is a low calorie, high protein way to reduce cholesterol, increase fullness to keep hunger at bay, and yield long-lasting energy (especially if paired with carb-rich veggies and whole grains).

Spice up your plate – tell me what your tofu experience was like after you add this dish to your table.

Spicy Grilled Tofu

1 lb extra-firm tofu
1/4 c. fresh lime juice
1/4 c. maple syrup
1/4 c. low-sodium tamari or soy sauce
2 t. chile paste
3 medium cloves garlic, minced
1/4 t. ground black pepper

Directions

Drain tofu and slice it lengthwise into 8 slices.  Place tofu slices on a plate covered with a thin kitchen towel and cover with another thin towel. Put a heavy object, like a plate with a heavy weight on top of the tofu and let stand 20 minutes.  Drain excess water that did not soak into the towels.

Arrange tofu in single layer in 13 x 9-inch glass baking dish. Whisk together lime juice, syrup, tamari, chile paste, garlic and pepper in small bowl. Pour over tofu so both sides are covered. Cover tightly with plastic wrap and chill 4 hours, or overnight, turning tofu once in the marinade.

Spray a grill rack or pan with nonstick cooking spray. Heat large non-stick skillet to medium heat. Remove tofu slices from baking dish, reserving marinade. Grill tofu slices 3 to 4 minutes on each side, or until browned and crisp on the outside. Plate the tofu and heat reserved marinade in the skillet until warmed. Pour over tofu and serve immediately.  This is nice with a whole grain like quinoa and stir-fry vegetables.  Also, tofu serves as a sandwich filler topped with sprouts, lettuce and tomato.

Nutritional Information

Per SERVING (serves 4): Calories: 197, Protein: 12g, Total fat: 7g, Saturated fat: g, Carbs: 25g, Cholesterol: mg, Sodium: 581mg, Fiber: 1g, Sugars: 17g

Recipe adapted from Vegetarian Times



Black Bean Sauté With Jicama/Avocado Salad and Mango Coulis

Submitted by: Shannon Doran, RD
Yield: 6 servings (1 cup beans, ¼ cup salad, 3 Tbsp coulis)

Ingredients: Mango Coulis

  • 1 Ripe mango
  • 1 Tbsp Sugar
  • ¼ cup Water
  • Zest of ½ lime

Ingredients: Black Beans

  • 1 Tbsp Extra virgin olive oil
  • 1 large Onion, chopped
  • 1 Red bell pepper, chopped
  • 5 cloves Garlic, minced
  • 1 tsp Chili powder
  • 1 tsp Ground cumin
  • 1 cup Vegetable stock
  • 1 lb Roma tomatoes, diced
  • 2-15 oz cans Reduced sodium black beans
  • Salt and pepper, to taste

Ingredients: Jicama/Avocado Salad

  • 2 cups Julienned jicama
  • 2 Ripe avocado, cubed
  • ½ cup Red onion, chopped
  • ½ Jalapeno, minced
  • ¼ cup Cilantro, minced
  • Juice of one lime

Directions

  1. Gently wash all fruits and vegetables.
  2. For Mango Coulis: Peel mango. Take cutting board and knife, cut mango off seed and chop coarsely. Place mango, sugar, water, and lime zest in food processor. Blend ingredients until pureed. Pour puree into small saucepan. Cook at medium heat for 3 minutes stirring continuously. Lower heat to low and cook an  additional 2 minutes. Remove from heat. Strain puree into small measuring cup or saucer and set aside.
  3. For Black Beans: While the mango puree is in the saucepan, take a large onion and cut off ends and slice in half. Peel outer layer of both halves of the onion. Chop coarsely and set aside. Take red bell peppers and cut stem end off. Pull out seeds. Chop coarsely and set aside. Take 5 garlic cloves (peeled) and chop coarsely and set aside. Take 1 lb Roma tomatoes and cut off the core ends. Dice the tomatoes and set aside. Take the can opener and open the cans of black beans. Pour the black beans in a strainer to drain. Rinse the black beans with cool water to remove excess salt and set aside. Now, heat a large skillet over
    medium-high heat. When pan is hot, add extra virgin olive oil. Next add the chopped onion and sauté for 2-3 minutes.*
  4. Add chopped red bell pepper, minced garlic, chili powder, and ground cumin. Continue to sauté for 2 minutes. Reduce heat to lowmedium. Add diced tomatoes and vegetable stock (measure 1 cup).*
    (NOTE: *Suggest adding 1 tsp salt and 1 tsp pepper at these stages.)
  5. Simmer uncovered for 15 minutes using wooden spoon to stir occasionally. Add black beans and simmer 5 minutes. Now, using a tasting spoon, give it a try and adjust with salt and pepper. Remember you can always add more but you can’t get it back!! Leave on stove at low to keep warm.
  6. For Jicama/Avocado Salad: Take jicama and peel the skin off using a peeler. Julienne the jicama and place in a small mixing bowl. Take the avocadoes and cut in half. Take seed out and, using a spoon, scoop out the green inside. Chop coarsely and place in mixing bowl with the jicama. Take the red onion and peel the skin off. Chop ½ cup red onion and place in mixing bowl. Take the cilantro and de-stem it. Mince cilantro for ¼ cup and place in mixing bowl. Squeeze the juice of a lime into the mixing bowl. Using the wooden spoon, stir the contents of the mixing bowl. Place in the fridge.
  7. For plating: Take clean, white plate preferably rectangular or square. Using the slotted spoon, place 1 cup of beans on the plate. Next place ¼ cup jicama/avocado salad on the plate. Place 3 Tbsp of mango coulis around the outside of the plate and it is ready to serve.

Recipe Note: For a hardier fare, serve 1 cup black beans over brown rice. For a cool twist, don’t strain the mango sauce and place it in the freezer approximately 2 hours to form a sorbet.

Nutritionals: (1 cup beans, ¼ cup salad, 3 Tbsp mango coulis)

Calories: 221, Total Fat: 3 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 184 mg; Carbohydrate: 42 g; Fiber: 12 g; Sugar: 13 g; Sodium: 184 mg; Protein: 10 g; Vitamin A: 49% DV; Vitamin C: 122% DV; Calcium: 10% DV; Iron: 17% DV


Raspberry Lemonade Tofu Pie

Raspberry Lemonade Tofu PieBite into this delicious pie that can satisfy your sweet tooth. Eating this at any celebration will remind you that healthy is easy, tastes good and doesn’t have to take too much time. Plus, you will be amazed at how creamy this pie is from the tofu…and no one will even know you snuck tofu in your pie. What a surprise your guests would get to find out that this is a delicious vegetarian treat!

Recipe by: Melinda Boyd, MPH, RD
Yield: 8 servings – 1/8 of the pie
Preparation Time: 15-20 minutes
Total Time: 2 hours 20 minutes

Ingredients

  • 1 – 12.3 oz pkg Mori-Nu® Silken tofu, firm, pressed to remove excess water
  • ¼ cup Granulated sugar
  • 1 cup Frozen raspberries, thawed and drained to remove excess water
  • 1 each Lemon, juiced
  • 1 Tbsp Lemon zest
  • 1 – 1.75 oz pkg Sure Jell® (pectin) or similar brand of pectin
  • 1 – 9 inch Graham cracker pie crust, prepared (or similar/homemade for vegan crust)
  • Fresh or frozen raspberries for garnish

Additional Items Needed

  • Food processor preferably, blender (optional)
  • 1 flexible spatula

Directions

  1. In a food processor or a blender puree tofu, sugar, raspberries, lemon juice, lemon zest and pectin until smooth, scraping down sides as necessary.
  2. Pour into graham cracker crust and refrigerate at least 2 hours, or until firm.
  3. Garnish with raspberries.
  4. Chill until ready to serve.

Nutritionals (1 piece- 1/8th pie):

Calories: 211; Total Fat: 8.7 g; Saturated Fat: 1.7 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 187 mg; Carbohydrates: 29.9 g; Dietary Fiber: 1.6 g; Sugar: 19.3 g; Protein: 4.5 g; Vitamin A: 250 IU; Vitamin C: 16.2 mg; Calcium 30 mg; Iron: 1.26 mg

 


Gourmet Sorbet

gourmet sorbetSubmitted by: Renee Hoffinger, MHSE, RD
Yield: 4- ½ cup servings

Ingredients

  • 2 medium Bananas, peeled and frozen
  • 1/3 cup Cranberries, frozen
  • ¼ cup Orange juice
  • ¼ cup Soy milk, unsweetened
  • 2 Tbsp Semi-sweet chocolate chips (optional)
  • ¼ tsp Fresh ginger, grated

Directions

  1. Slice frozen bananas into approximately ½” pieces and place in food processor.
  2. Add cranberries, orange juice and soymilk.
  3. Process ingredients for about 15 seconds.
  4. Add chocolate chips and ginger; process until desired texture is achieved (about 15 seconds).
  5. Serve immediately. Enjoy!

Author’s Note

This is a refreshing, natural alternative to high fat, high sugar ice creams and frozen desserts as well as an economical use of overripe bananas and other perishable fruit i.e. freeze them before they “perish” in sturdy freezer bags or containers. With frozen fruit on hand you can go from impulse to ingestion in less than 5 minutes! Originally inspired by a bumper crop of fresh figs (cranberries were used here as they seem to be always available and add a tart “kick”) this recipe also works very well with peaches, blueberries, strawberries, papaya or pineapple (and figs, of course) always keeping the bananas as the sweet, smoothly textured base. Chocolate soy milk and other types of juices may be substituted for variety. A time-saving suggestion is to create small bags of the fresh fruits needed for one recipe prior to freezing to obviate the need to hack apart frozen fruit masses.

Nutritionals (per ½ cup serving)

Calories: 78; Total Fat: 1 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 32 mg; Carbohydrates: 18 g; Fiber: 2 g; Sugar: 11 g; Protein: 2 g; Vitamin A: 1% DV; Vitamin C: 37% DV; Calcium: 1% DV; Iron: 0% DV


Vegan Beet Gyro

vegan beet gyroGyros make the perfect grab and go lunch that can incorporate a lot of the harvest in a little package.  This cold variety substitutes beef with cooked, thinly sliced beets and is complimented with a tangy tomato and cucumber Tzatziki sauce.

Ingredients

  • 2 cups thinly sliced cucumbers
  • ½ cup thinly sliced tomatoes
  • ½ cup thinly sliced red onion rings, cut in half
  • 1/3 cup Tofutti® Better than Sour Cream (or other vegan sour cream alternative)
  • 1 Tbsp. balsamic vinegar
  • 1 Tbsp. chopped, fresh dill
  • 1 Tbsp. nutritional yeast flakes
  • Salt and pepper to taste
  • 2 cups cooked, thinly sliced beets
  • 6 wheat flatbreads

 Instructions

  1. Combine sliced cucumbers, tomatoes, onion slices, vegan sour cream, vinegar, dill, nutritional yeast flakes, salt, and pepper in a bowl.  Refrigerate at least 1 hour before use.
  2. If desired, heat wheat flatbread.
  3. Spread each flatbread with 1/3 cup beets and a heaping 1/3 cup tomato and cucumber tzatziki sauce.

Yield: Serves 6 gyros


Sweet Potato Crisp

sweet potato crispLooking for a dish to bring to your next  potluck or family get-together? This side dish is best served warm and combines sweet potatoes with pineapple, rolled oats, cinnamon, and ginger.  A vegetable slicer is highly recommended to keep the sweet potato slices thin and allow them to cook evenly.

 Ingredients

  • Pan spray
  • 2 cups thinly sliced, peeled sweet potato (approximately 1 large sweet potato)
  • 20 oz. can crushed pineapple, drain and reserve juice
  • 1 cup rolled oats
  • ¼ cup agave or maple syrup
  • 3 Tbsp. soy flour
  • 1/2 tsp. ginger
  • 1 tsp. cinnamon
  • 1/4 tsp. nutmeg
  • 2 Tbsp. roasted and salted sunflower seeds

Instructions

  1. Preheat oven to 350◦F.
  2. Spray an 11 x 7 inch pan with pan spray.
  3. Mix sweet potato slices and crushed pineapple.  Spread in bottom of the pan.
  4. Mix the reserved pineapple juice with the remaining ingredients, except for the sunflower seeds, in a mixing bowl and spread across the top of the sweet potatoes.  Sprinkle sunflower seeds on top.
  5. Cover and bake for 40 minutes.

Tofu Stir Fry Pockets

tofu stir fry pocketsForget the chopsticks and take out box! This sweet and hot dish with crunchy lettuce and bite-size, breaded tofu is ready to go in its own pita pocket. No utensils required.

Ingredients

  • 1 large banana – peeled and cut into chunks
  • ¼ cup soy sauce
  • 1 tsp chili powder
  • 1 -20 oz can pineapple chunks in juice, reserve juice
  • 1 -12 oz block extra-firm tofu, pressed
  • 1 ½ cups panko bread crumbs
  • 2 Tbsp canola oil
  • 1 lb frozen broccoli stir fry mix
  • 2 tsp red pepper flakes
  • ¼ cup dried cranberries
  • 1 head romaine lettuce, washed and sorted into leaves
  • 7 pita pocket rounds – split in half

Instructions

  1. Combine banana, 2 Tbsp of soy sauce, chili powder, and ¼ cup reserved pineapple juice in a blender and blend for 30 seconds until a sauce is formed.
  2. Cut tofu into 40 one-inch cubes.
  3. Toss tofu in banana-soy sauce and then roll in panko bread crumbs.
  4. Heat 1 Tbsp canola oil in large skillet over medium heat.
  5. Fry tofu in oil, rotate to a different side every 4 minutes until sides are golden brown.
  6. While tofu is frying, heat 1 Tbsp canola oil in a second skillet over medium heat.
  7. Stir fry vegetable mix, pepper flakes, 2 Tbsp of soy sauce, pineapple chunks, and dried cranberries over medium heat for 10-15 minutes until vegetables and fruit are cooked and liquid has reduced to a glaze.
  8. Toss tofu in stir fry mix.
  9. Place 1 lettuce leaf and 1/2 cup stir fry into each pita pocket.

Serving Size

14 pita pockets with ½ cup each filling and romaine lettuce


Arugula Salad with Figs and Walnuts

Arugula Salad with Figs and WalnutsSubmitted by: Janet Bond Brill, PhD, RD, LDN
Yield: 6 servings – 1 ¼ cup salad with 2 tsp dressing

Ingredients: Parsley Chive Dressing

  • ¾ cup Extra virgin olive oil
  • ¼ cup Aged balsamic vinegar
  • 1 Tbsp Dijon mustard
  • 1 Shallot, peeled and minced
  • 1 bunch Flat-leaf Italian parsley, stalks removed
  • 3 stalks Fresh chives, cut into small pieces

Ingredients: Salad

  • 5 oz Baby Arugula
  • 1 cup Dried Mission figs, chopped
  • ½ cup Chopped walnuts, toasted

Directions: Parsley Chive Dressing

  1. Place all dressing ingredients in a blender.
  2. Blend until ingredients are well combined, scraping down the sides of the container at least once.

Directions: Arugula Salad

  1. In a bowl, toss arugula with the parsley chive dressing.
  2. Arrange arugula on a platter or in a shallow bowl.
  3. Sprinkle with figs and walnuts.
  4. Serve with more dressing on the side if desired.

Nutritionals (1 ¼ cup salad with 2 tsp dressing)

Calories: 189; Total Fat: 13 g; Saturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 25 mg; Carbohydrates: 19 g; Fiber: 3 g; Sugar: 13 g; Protein: 3 g; Vitamin A: 13% DV; Vitamin C: 10% DV; Calcium 9% DV; Iron: 6% DV

Recipe Source

An excerpt from the book The Heart Disease Reversal Plan by Janet Bond Brill, Ph.D., R.D., LDN; to be published by Three Rivers Press; February 2011; Copyright © 2011 Janet Brill, Ph.D. To learn more about this book please visit www.HeartDiseaseReversal.com


Caprese Shells and Cheese Salad

It is time to take advantage of the foods coming from southern gardens.  For me, this means finding new uses for basil in my kitchen, besides making pesto.  This recipe combines two favorite dishes – caprese salad and macaroni and cheese.  Serve it warm or cold – it tastes great either way!

Caprese Shells and Cheese Salad

Ingredients

½ lb. dry whole wheat shells

3 Tbsp. margarine

3 Tbsp. flour

1 Tbsp. chopped garlic

1 pint soy creamer

4 oz. soy mozzarella style cheese, cut into small pieces

Salt and pepper to taste

15 oz. can cannellini beans

10.5 oz. cherry tomatoes, quartered (approx. 2 cups)

½ cup chopped basil

 Instructions

  1. Fill a medium saucepan with water and bring to a boil.  Add pasta shells and boil according to package recommendations.
  2. In the meantime, melt margarine in a large skillet over medium high heat.   When melted, add flour and garlic and stir to make a roux.  Allow to brown slightly, but stir to avoid clumping.  Gradually whisk in 1 pint of soy creamer, ½ cup at a time and allow to cook until a thick sauce forms. Add slices of soy cheese and stir with whisk to combine. Add salt and pepper to taste.
  3. When cooked, drain pasta and add to sauce.  Toss in quartered cherry tomatoes, cannellini beans, and chopped basil.

Yield: Approximately 7 ½ cups


Lemon Quinoa Stir Fry

Lemon Quinoa Stir FryThis stir fry features quinoa in place of rice and has a colorful mix of vegetables with red pepper, kale, and edamame.  It also has a surprisingly lemon flavor thanks to the lemon juice and zest added just prior to serving.  If you prefer a more toned down lemon flavor, add half the lemon juice suggested.

Yield: approximately 8 – ¾ cup servings

Ingredients

  • 1 cup dry quinoa
  • 3 cups vegetable broth
  • 1 Tbsp. canola oil
  • 1 ½ cups thin, julienne strips of red pepper (1 large red pepper)
  • 2 cups chopped kale
  • 5 oz. sliced, water chestnuts (1- 8 oz. can, drained)
  • 1 cup shelled edamame, cooked
  • 1 ½ cups seitan strips (8 oz.)
  • Juice and zest of one lemon

Instructions

  1. In a medium saucepan, bring the vegetable broth to a boil.
  2. Add quinoa and simmer over medium-low for 25-30 minutes until most of the liquid has been absorbed and the quinoa is cooked.
  3. In a large frying pan, heat canola oil over medium heat.
  4. Add red pepper and chopped kale and cook for 5 minutes or until soft, stirring constantly.
  5. Toss in water chestnuts, edamame, and seitan strips and cook for an additional 3-5 minutes to warm the seitan.
  6. Add cooked quinoa, ¼ cup lemon juice, and 2 Tbsp. lemon zest.  Cook until juice has been absorbed.
  7. Serve warm.

Mashed Parsnips with Shitake Mushroom Sauce

Mashed Parsnips with Shitake Mushroom SauceHoliday cooking lends to creative presentation. This dish, utilizing white parsnip instead of potatoes, looks and tastes great as a savory and sweet, vegetable “sundae.”

Ingredients

  • 8 cups – parsnips, cleaned and trimmed, cut into matchsticks
  • Pan spray
  • 1 tsp olive oil
  • 1 Tbsp brown sugar
  • 1/3 cup shelled, chopped pistachios
  • 1- 12 oz. container Tofutti® Better than Sour Cream
  • 1 Tbsp olive oil
  • 3 Tbsp sliced shallots
  • 4 cups sliced shitake mushrooms (approx 8 oz)
  • 2 cups vegetable broth
  • 2 Tbsp cornstarch dissolved in 6-8 fl. oz water

Instructions

  1. Heat oven to 325°F.
  2. Place parsnips on baking sheet that has been coated with pan spray. Bake 35-40 minutes or until parsnips are fork tender.
  3. While the parsnips are baking, heat one teaspoon olive oil in frying pan over medium heat.
  4. Add brown sugar and chopped pistachios.
  5. Stir approximately one to two minutes until pistachios are well coated.
  6. Take off heat and set aside.
  7. Clean frying pan and add one tablespoon olive oil. Heat over medium heat.
  8. Add shallots and cook until slightly brown, approximately three to five minutes.
  9. Add shitake mushrooms and cook until mushrooms are soft, approximately three to five minutes.
  10. Add vegetable broth.
  11. Stir in cornstarch and cook until sauce thickeners.
  12. When parsnips are finished baking, combine with Tofutti® Better than Sour Cream in a food processor and blend until parsnips are mashed (note: do not blend until smooth – just well mashed).
  13. For plating, scoop ½ cup mashed parsnips into a dish or bowl and top with ¼ cup mushroom sauce. Garnish with carmelized pistachios.

Yield: 8-9 servings


Balsamic Tofu, Cranberry, and Apple Stir-Fry

Balsamic Tofu, Cranberry, and Apple Stir-FrySubmitted by: Marni (Rakes) Sumbal, MS
Yield: 2 – 1 ½ cup servings

Ingredients

  • 1 cup Long grain, parboiled, brown rice
  • 1 Tbsp Olive oil
  • 2 Gala apples, chopped
  • 4 Roma tomatoes, chopped
  • 2 cups Firm tofu, cubed
  • ½ cup White onion, chopped
  • ¼ cup Chives, chopped
  • ¼ cup Cranberries
  • 2 Tbsp Balsamic vinegar

Directions

  1. Cook 1 cup long grain, brown rice according to directions on package/box (or you may use any grain).
  2. In a large pot drizzle olive oil and turn heat to medium.
  3. Add apple, tomatoes, tofu, and onion. Stir occasionally.
  4. When apple and tofu begin to turn light brown (around 4-5 minutes), add chives and cranberries. Lightly
    stir and turn heat to low.
  5. After 2-3 minutes add balsamic vinegar and stir. Turn off heat and remove pot from burner.
  6. Serve 1 ½ cups of tofu mixture on ½ cup brown rice. Enjoy.

Nutritionals: (per 1 ½ cup)

Calories: 398; Total Fat: 12 g; Saturated Fat: 1.5 g; Sodium: 82 mg; Cholesterol: 0 mg; Carbohydrate: 60 g; Fiber: 8 g; Sugar: 30 g; Protein: 16 g; Vitamin A: 74% DV; Vitamin C: 121% DV; Calcium: 26% DV; Iron: 42% DV


Time for Soup

Autumn is here and thoughts turn in earnest to hunkering down for cooler weather and preparing more warming meals. Gone are the fresh garden staples that provided quick and easy summer fare; tomatoes, beans, cucumbers, and sweet corn. This is the season for soups and stews that may take a bit of fore thought but easily can be made in bulk, frozen and enjoyed later when moments count.

winter squash soup

Have you noticed how efficiently seasonal produce nourishes us? While we are seeking to warm and cheer ourselves, nature provides winter squashes and root vegetables that have vibrantly colored flesh, are nutrient dense and marry well with warming herbs and spices such as hot chilies, curry, ginger, nutmeg, and cinnamon.

Chef Rebecca Katz in One Bite at a Time inspired one of my favorite soups, Kabocha and Butternut Squash Soup with Asian Pear, Apple and Ginger. Since I believe that recipes are more ‘suggestion’ than blueprint, I’ve created many variations of this soup by using what I had on hand. You too should take the same liberties, depending upon your taste preferences, and what’s in your garden and cupboard.

Winter Squash Soup with Fall Fruits

Ingredients

  • 3 medium sized winter squash; about 7 pounds altogether; halved and seeded
  • (Butternut, buttercup, acorn, kabocha, sweet pumpkin, Hubbard or what was in your garden.)
  • 1 – 2 yellow onions; coarsely chopped
  • 2 pears; peeled, cored and chopped (Asian, Bosc, Anjou or your favorite)
  • 1 apple; peeled, cored and chopped
  • 1 tablespoon fresh garlic or shallot; minced
  • 1 tablespoon fresh ginger root; grated
  • ¼ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon chili powder or red pepper flakes
  • ¼ teaspoon salt
  • A few tablespoons of orange marmalade, honey, maple syrup or raw sugar to taste
  • Olive oil as needed
  • 8 – 10 cups vegetable broth

Instructions

  1. Preheat the oven to 425oF
  2. Place the seeded squash, cut side up, on a sheet pan. Sprinkle the herbs and spices into the seed cavities.  Add a spoonful of marmalade, or other sweetner to each.
  3. Roast for 30 minutes or until the squash is very soft. When fully cooked, remove from the oven and allow to cool.
  4. Meanwhile, sauté the garlic and ginger in a few teaspoons of olive oil. Add the chopped onion and continue sautéing until the onion begins to caramelize. Add the peeled, cored pears and apple. Sauté until everything is quite soft. At this point, add half the broth and allow the soup to simmer on low.
  5. When the squash is cool enough to handle, scoop the flesh into the simmering soup. Add the rest of the broth. Allow everything to simmer together for fifteen minutes.
  6. Using a hand held blender, carefully puree the soup. Alternatively, you could ladle the soup into a food processor and puree in batches.
  7. Taste and adjust the final flavor. You might consider a dash of hot sauce, some maple syrup, lemon juice or simply a pinch of salt.  Perhaps the soup is perfect just as it is!

Pina Colada Grilled Dessert

Pina Colada Grilled DessertPineapple has been a symbol of welcome in many cultures for centuries. It is an excellent source of vitamin C and manganese. So fire up your grills and welcome spring with this tasty dessert. Please note temperature may vary depending on the type of grill used.

Ingredients

  • 6 slices fresh pineapple, ½” thick
  • ¼ cup fresh lime juice
  • ¼ cup agave syrup
  • 2 Tbsp lime zest
  • ¼ cup sweetened, flaked coconut

Instructions

  1. Preheat grill to 425°F.*
  2. In a small bowl, combine lime juice and agave syrup.
  3. In a second bowl, combine lime zest and flaked coconut.
  4. Baste pineapple slices with lime juice and agave syrup mixture using a basting brush. Place pineapple slices basted side down directly on grill. Cover and grill for five minutes.
  5. Baste pineapple slices with lime syrup mixture and carefully flip. Cover and grill for another five minutes.
  6. Baste slices a final time and flip. Top slices with lime zest and coconut mixture.
  7. Cover and grill for five minutes or until the coconut has toasted. Serve warm.

Yield: 6 slices

*Please note: grill temperature was based on a gas grill.


Spicy Mexican Salad

Spicy Mexican SaladSubmitted by: Brenda Davis, RD,
and Vesanto Melina, MS, RD
Yield: 4 – 2 cup servings

Ingredients: Salad

  • 3 Tomatoes, chopped
  • 2 Ripe avocados, finely diced
  • 2 cups Fresh or frozen (thawed) corn kernels
  • 2 Ribs celery, diced
  • 1 Large orange, red, or yellow pepper cut into matchsticks
  • 1 cup Sprouted Lentils* or cooked black beans
  • 1 cup Finely chopped, fresh cilantro or parsley, packed
  • 3 Green onions, sliced

Ingredients: Mexican Dressing

  • ¼ cup Freshly squeezed lime juice
  • 2 Tbsp Extra-virgin olive oil
  • 2 Tbsp Flaxseed oil
  • 2 Tbsp Nama Shoyu (soy sauce) or tamari
  • 1 Tbsp Liquid Sweetener (such as maple or agave syrup)
  • 2 cloves Garlic, minced
  • 1 tsp Minced red or green chili
  • ½ tsp Ground cumin

Directions

  1. To make the salad, combine all ingredients in a large bowl.
  2. To make the dressing, combine all ingredients in a jar with a lid or blender. Close the jar and shake well or process until well combined.
  3. To serve, add the dressing to the salad and toss until evenly distributed. Serve at once or chill for up to 2 hours.

To Sprout Lentils

  • Makes 3-4 cups sprouts
  • ½ cup Dried green or brown lentils
  • 2 cups Water

Directions

  1. Place the lentils in a sprouting jar and cover them with the water. Put a sprouting lid on the jar or cover it with piece of mesh or cheesecloth secured with a wide elastic band. Let stand at room temperature for 12 to 24 hours. Drain and rinse the lentils thoroughly with cool water.
  2. Place the jar at a 45-degree angle over a saucer (to collect any water that may run off) or in a dish rack. Cover the jar with a tea towel or place the jar away from direct sunlight so the sprouts can grow in the dark.
  3. Rinse and drain the lentils 2 or 3 times a day for 3 to 5 days until a short tail is visible. Store the well drained sprouts in a sealed container in the refrigerator for up to a week.

Authors Notes

Raw vegan diets are hot! They help us to shed excess body weight and they provide an army of protective antioxidants, vitamins and other phytochemicals. Here are a few examples of nutritional benefits, based on the ingredients in the tasty recipe that follows:

  • Corn, orange sweet peppers, and parsley contain the carotenoids zeaxanthin and lutein that help our eyes to filter out harmful light and protect us against macular degeneration and vision loss that can occur as we age.
  • Avocadoes, corn, and yellow sweet peppers contain alpha-carotene, a powerful antioxidant that slows the growth of cancer cells.
  • Tomatoes and red peppers contain lycopene, which gives a red colour protects against cancers of the digestive tract, lungs, prostate, bladder, cervix, and pancreas.
  • Celery, cilantro and parsley contains the flavonoid apigenin, a potent antioxidant that seems to be protective against leukemia and ovarian cancer. Apigenin also has anti-inflammatory activity.
  • Legumes, such as lentils or black beans support our immune system, lower cholesterol levels, decrease blood lipids, lower cancer risks, and lower blood glucose response. The saponins present may also inhibit dental caries,
  • Garlic contains the phytochemical allicin which protects garlic from pests (insects and microorganisms) and us from harmful bacterial. Green onions contain related compounds.
  • Limes with the protective phytochemicals eriodictyol and hesperetin, can defend cells against oxidative injury. In addition, limonen increases the levels of liver enzymes that can help our body to detoxify potential cancer-causing substances.
  • Olive oil contains phytosterols that help to reduce cholesterol absorption and total and LDL cholesterol.
  • Chili peppers contain capsaicin with pain relieving and anti-inflammatory action.
  • Cumin has antioxidant activity due to the presence of the phytochemical ferulic acid.

This recipe for a full meal salad can be 100 percent raw or mainly raw, depending on your choice of sprouted lentils or cooked black beans

Nutritionals (2 cups)

Calories: 479; Total Fat: 31 g; Saturated Fat: 4 g; Cholesterol: 0 mg; Sodium: 555 mg; Carbohydrates: 48 g; Fiber: 13 g; Sugar: 13 g; Protein: 9 g; Vitamin A: 64% DV; Vitamin C: 153% DV; Calcium: 6% DV; Iron: 17% DV

Source: “Becoming Raw” by Registered Dietitians Brenda Davis and Vesanto Melina.


Smoky Tempeh Scramble Burritos

Yield: 10 – ½ cup servings
Preparation time: 30-40 minutes

Smoky Tempeh Scramble Burritos

Chipotle peppers are a wonderful way to add a smoky, spicy flavor to any dish.  This scramble is rich in flavor and texture and will be sure to be a crowd pleaser.  The addition of the chipotle peppers can be adjusted up or down depending on your spice tolerance.

Ingredients

  • 1 cup diced green peppers
  • 1 cup button mushrooms, diced
  • 1 cup diced Roma tomatoes
  • 1 cup diced yellow onion
  • 8 oz pkg tempeh, diced
  • 1/3 cup chipotle peppers in adobe sauce, diced
  • 2 cups frozen hash browns
  • 1 Tbsp canola oil
  • Salt and pepper
  • Juice of 1 lime
  • 1 pkg. 8 inch whole wheat tortillas
  • Fat free sour cream or vegan sour cream substitute

Instructions

  1. Prepare and combine diced peppers, mushrooms, tomatoes, onion, tempeh, and chipotle peppers.
  2. Heat canola oil in 12 inch skillet over medium heat.  Layer hash browns on bottom, then tempeh mixture on top.  Add salt and pepper to preference.  Cook over medium heat for 8-10 minutes or until hash browns are brown and crispy.  Then, using a spatula, flip over the hash brown and tempeh mixture.  Cook an additional 8-10 minutes until all vegetables are thoroughly cooked through.  Add juice of 1 lime within last few minutes of cooking.
  3. Portion ½ cup into wheat tortilla and serve with sour cream substitute.

Nutritionals (per ½ cup of tempeh scramble, tortilla and sour cream not included)

Calories: 113; Fat: 3.4 g; Saturated Fat: 0.5g; Trans Fat: 0g; Cholesterol: 0 mg; Sodium: 117 mg; Carbohydrate: 15g; Fiber: 4.6 g; Sugar: 2.5g; Protein: 6g; Vitamin A: 508 IU; Vitamin C: 20.5mg; Iron: 1.5 mg; Calcium:42 mg


Guacsoymole Garden Spread

Guac-oy-mole Garden SpreadThis delightful avocado and tofu spread is light and refreshing – perfect on tea sandwiches, cucumber slices, or even with chips. Fresh dill helps to provide a fresh flavor to this dish.

Ingredients

  • 12 oz. extra firm tofu, drained
  • 1 avocado
  • 1 Tbsp. fresh chopped dill1 Tbsp. chopped garlic
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ tsp dried sweet basil
  • ½ tsp dried thyme leaf
  • Optional: crackers, cucumber slices, or small slices of sandwich breads

Instructions

  1. Place all the ingredients in a blender. Blend for a few minutes until smooth.
  2. Refrigerate at least one hour prior to serving.
  3. Serve as a dip or a spread or fill a piping bag and pipe onto crackers, slices of cucumber, or open face sandwiches.

Yield: approximately 2 ½ – 2 ¾ cups


Nutty Quinoa and Vegetables

nutty quinoaSubmitted by: Shari Portnoy, MPH, RD, LD
Yield: 8 servings

Ingredients:

  • 1 cup Whole grain quinoa
  • 2 cups Water
  • 2 Tbsp Vegetable flavor soup base
  • ¼ cup Cashew nuts, crushed
  • 1 Onion
  • ½ tsp Oil
  • 1 ½ cups Frozen, mixed vegetables

Directions:

  1. Bring 2 cups water and vegetable base to boil in 2 quart sauce pan.
  2. Add the quinoa and bring back to boil and cover. Cook about 12 minutes or until all water is absorbed. Fluff with fork and let stand.
  3. Cook the frozen vegetables in the microwave or steam.
  4. Sauté the onions in a small amount of oil.
  5. Mix the quinoa, onions, vegetables, and cashew nuts. Save some nuts to garnish on top.

Nutritional Information (2.5 oz):

Calories: 138; Total Fat: 5 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 255 mg; Carbohydrates: 19 g; Fiber: 3 g; Sugar: 2 g; Protein: 5 g; Vitamin A: 8% DV; Vitamin C: 2% DV; Calcium: 2% DV; Iron: 11% DV


Sweet Potato Biscuits

sweet potato biscuitsSubmitted by: Melissa Church, MS, RD, LD
Chickasaw Nation- Get Fresh! Program
Yield: 16 biscuits

Ingredients:

  • 1 ½ cup All purpose flour
  • ½ cup Whole wheat flour
  • 1 Tbsp Baking powder
  • 1 tsp Salt
  • 4 Tbsp vegan margarine, cold
  • ¾ cup almond, soy, or other dairy alternate
  • ½ cup Sweet potatoes, mashed

Directions:

  1. Preheat the oven to 450°F.
  2. Combine both types of flour, baking powder, and salt in a large bowl. Stir to mix well.
  3. Cut the cold butter into small pieces and add to the flour mixture. Using your fingertips, work the butter into the
    flour until it has reached the consistency of cornmeal.
  4. In a small bowl combine the milk and sweet potatoes.
  5. Add the sweet potato mixture to the large bowl and mix well, using a fork.
  6. Stir mixture quickly until it forms a ball.
  7. Turn the dough out onto a lightly floured surface and knead 14 times. Do not overwork.
  8. Pat the dough out until it is ½ in thick. Cut into rounds with a biscuit cutter (2 ½ in. biscuit cutter).
  9. Repeat until all the dough is used.
  10. Place on a cookie sheet and bake for 8-10 minutes until the bottoms of the biscuits are golden brown.

Nutritionals (1 biscuit):

Calories: 94; Total Fat: 3 g; Saturated Fat: 2 g; Cholesterol: 8 mg; Sodium: 260 mg; Carbohydrates: 14 g; Fiber: 1 g; Sugar: 1 g; Protein: 2 g; Vitamin A: 15% DV; Vitamin C: 0% DV; Calcium: 4% DV; Iron: 6% DV


Picatta without the Chicken

Vegan "Chicken" PicattaSubmitted by: Patricia Sheehan

Hungry for a bit of chicken picatta, but don’t want to “ruffle the feathers” by using poultry? Seitan is a vegan protein source made from wheat gluten. Seitan is more chewy and springy than other meat alternatives, making it a wonderful substitute in dishes that call for poultry.

Ingredients

Yield: 6-8 pieces

  • 6-8 pc Seitan (made with tomato paste, tamari, paprika, onion powder, lemon juice)
  • ½ cup All-purpose flour
  • 1 ½ tsp Salt
  • ¼ tsp Freshly ground pepper
  • ½ tsp Paprika, or to taste
  • 3 Tbsp Margarine
  • 2 Tbsp Olive oil
  • ¼ cup Vegetable broth or water
  • 3 Tbsp Fresh lemon juice
  • 6-8 Thin lemon slices
  • 3 Tbsp Capers

Directions

  1. Cut seitan in half the long way; about ¼ inch.
  2. In a bowl combine flour, salt, pepper, and paprika; coat seitan well.
  3. Heat butter and olive oil in a large pan.  Sauté seitan in batches, about 3 minutes on each side.
  4. Drain off all but 2 Tablespoons of fat.
  5. Stir in vegetable broth, scraping to loosen browned bits.
  6. Add lemon juice and heat through.
  7. Return seitan to the skillet with the lemon slices; heat until sauce thickens. Add capers. Serve with your favorite pasta.

Nutritionals (1 piece)*

Calories: 484; Total Fat: 37 g; Saturated Fat: 13 g; Cholesterol: 23 mg; Sodium: 1510 mg; Carbohydrates: 20 g; Fiber: 2 g; Sugar: 0 g; Vitamin A: 28% DV; Vitamin C: 33% DV; Calcium: 3% DV; Iron: 11% DV

*Note: nutrition may vary with brand of seitan


Tea and Lemon Grass Stir Fry

Tea and Lemon Grass Stir FryTea can be used for more than drinking. It makes a great flavoring agent for stir fry dishes. This savory dish also highlights several late summer vegetables.  So get out the tea bags and “brew” up this dish.

Ingredients

  • 2 cups boiling hot water
  • 6 tea bags (green or chamomile)
  • 2 cups (4 oz.) sliced shitake mushrooms
  • 1 cup finely diced red onions
  • 1 cup diced red bell peppers
  • 1 cup diced green bell peppers
  • 1 Tablespoon canola oil
  • 8 oz. seitan strips
  • 1 Tablespoon lemon grass (or 0.75 oz. package of stalks)
  • 1 cup basmati rice
  • Salt & pepper to taste

Instructions

  1. Step tea bags in boiling hot water for 3-5 minutes (or according to package directions).
  2. Heat oil in a medium size frying pan over medium heat.
  3. Add onion and saute for 3-5 minutes.
  4. Add mushroom strips, peppers, and seitan.  Heat for an additional 2-3 minutes.
  5. Add tea and lemon grass and heat for 5 minutes or until tea mixture starts to boil.
  6. Add rice, cover, and reduce heat for 20 minutes.
  7. If lemon grass stalks used, remove prior

Beat the Heat with a Frozen Fruit Treat

Frozen Fruit TreatFrozen fruit such as grapes, blueberries, and strawberries make a delicious and nutritious treat during the warm, summer months. They are an excellent replacement to sugary popsicles and the flavor is all natural! Preparation is the key to properly freezing foods. When preparing most whole frozen fruits, use the following techniques.

  • Only freeze fruits that are at their peak of flavor — if you don’t grow it yourself then purchase the fruit when it is in season.
  • Do not try to freeze too much at one time! An average home freezer can only adequately freeze 2-3 cubic feet of food at one time.
  • Wash and thoroughly dry all fruit before freezing — a salad spinner works well with whole items such as grapes, blueberries, and whole strawberries.
  • Spread fruit on a rimmed baking sheet or tray lined with parchment paper.
  • Freeze for 1-2 hours or until frozen solid.
  • Place items in a freezer grade glass or plastic container.
  • Remove as much air from the container as possible.
  • Frozen fruits can keep for about 8-12 months.

For more information on freezing specific fruits and vegetables try the following websites:

  • http://nchfp.uga.edu/publications/uga/uga_freeze_fruit.pdf
  • http://www.ext.colostate.edu/pubs/foodnut/09331.html

Strawberry Kiwi Salad with Balsamic Dressing

strawberry_kiwi_saladBite into flavor with this sweet, fruity salad topped with tangy, balsamic dressing and crunchy almond slivers.  Hint: to get thin slices of strawberries, try using an egg slicer.

Ingredients

  • ¼ cup balsamic vinegar
  • ¼ cup brown sugar
  • ¼ cup Go VeggieTM cream cheese alternative
  • 4 cups mesclun spring mix salad
  • 2 cups sliced strawberries
  • 2 kiwis, peeled and sliced
  • 1 cup fresh peas
  • 1 cup sliced almonds

Instructions

  1. Combine balsamic vinegar and brown sugar in a small saucepan.  Heat over medium heat for about 5-6 minutes or until mixture is reduced to half.  Remove from heat and stir in cream cheese alternative to form a creamy sauce.
  2. Prepare four salad bowls.  Place 1 cup spring mix in each bowl.  Top with ½ cup sliced strawberries, kiwi slices, and ¼ cup fresh peas.
  3. Drizzle balsamic dressing over salad.  Top with ¼ cup sliced almonds.

Yield: 4 servings


End of Winter Roasted Vegetables

roasted winter vegetablesThe end of winter brings the chance to empty the fridge of root vegetables and combine them with the up and coming produce for the season. Roasting locks in the flavor of the vegetables. When preparing vegetables to roast, cut them into the same size to ensure even roasting.

Ingredients

  • 1 – 1 lb. turnip, peeled and diced into ½ inch pieces (approx. 3 cups)
  • 1 – ½ lb. parsnip, peeled and diced into ½ inch pieces (approx. 1 cup)
  • 1 – 1 lb. large sweet potato, peeled and diced into ½ inch pieces (approx. 3 cups)
  • 1 dozen asparagus spears, cut into 1 inch pieces (approx. 2 cups)
  • 15 oz. can no salt added garbanzo beans
  • ¼ cup maple syrup
  • 3/8 cup olive oil
  • 1 Tbsp. dried lemon peel
  • 1 tsp. vanilla extract
  • 3 ½ Tbsp. lemon juice
  • 2 tsp. cracked black pepper
  • 2 tsp. dried parsley

Supplies

  • 13x9x2 inch roasting pan
  • Parchment paper

Instructions

  1. Heat oven to 450°F.
  2. Line roasting pan with parchment paper.
  3. Mix together ¼ cup maple syrup, ¼ cup olive oil, 1 Tbsp. dried lemon peel, 1 tsp. vanilla extract, 1 ½ Tbsp. lemon juice, and 1 tsp. black pepper.
  4. Toss diced turnips, parsnips, and sweet potato pieces with maple syrup and oil mixture.
  5. Bake in parchment lined pan for 30 minutes.
  6. Mix together 2 Tbsp. of lemon juice, 1/8 cup of olive oil, 2 tsp. dried parsley, and 1 tsp. black pepper.  Toss with asparagus pieces and garbanzo beans.
  7. Add asparagus and garbanzo beans to roasted root vegetables.  Bake an additional ten minutes.

Mango Salsa

mango salsaSubmitted by: Kate Myerson, RD

Category: Side Dish
Yield: 14 — ½ cup

Ingredients

  • 2 Peppers in assorted colors
  • 1 medium Cucumber
  • 1 medium Tomato
  • 1 small Red onion
  • 1 Mango
  • 1 Avocado
  • 1 Lime
  • 1–16 oz can Black beans
  • 1 cup Edamame beans, shelled and frozen
  • 1–3 inch piece Fresh ginger root
  • Whole grain chips, whole grain tortillas,
    whole grains (ie quinoa)

Directions

  1. Chop the peppers, cucumber, and tomato into small bite size pieces. Add to large clear bowl.
  2. Mince the red onion into smaller pieces and add to bowl.
  3. To chop the mango, stand it up vertically. The pit is large and flat. Slice the mango lengthwise along the seed on either side. Now score the flesh in a cross hatch and around the outside along the skin. Now the fun part! Invert the mango so it looks like a porcupine. Carefully cut the pieces off over the bowl to capture all the juices. Do the same with the other half.
  4. Next, to cut the avocado cut lengthwise all the way around the avocado until it splits open. Use the knife to carefully remove the seed by tapping the knife into the seed to remove it. Run your thumb or a spoon around the skin to loosen the flesh. Roughly chop.
  5. Now just cut the lime and drizzle half of the juices over the avocado to ensure it does not brown. Add the avocado to the bowl and squeeze the remaining half a lime in the bowl.
  6. Add rinsed and drained, canned black beans to the bowl.
  7. Cook or defrost the edamame beans according to the packaging. Add 1 cup of edamame beans to the bowl.
  8. Peel the skin off about 3 inches of the ginger to expose the flesh using a vegetable peeler. Grate 3 inches of the flesh with a cheese grater. Collect the grated pieces in your hand and squeeze the juices over the bowl. (About 2 Tablespoons)
  9. Mix all ingredients until well distributed. Eat it right away or refrigerate and serve the next day. (It is even better and juicer the next day) Serve about a spoonful in a small cup with whole grain tortilla chips for a demonstration and also have a display of options showcasing the recipes versatility.

Tip: Serve over brown, steamed rice or whole wheat pasta (prepared without added fat, oil, or salt). Serve fruit on side. Cooking for 1 or 2? Like most stews, this is a great reheated leftover the next day.

Author’s Note

Ahead of time, use an oven safe mug or small bowl upside-down and drape a whole grain tortilla on top, pinch four sides and place in the oven at 300 degrees Fahrenheit for 3-5 minutes or until crispy. Carefully invert tortilla to create a bowl to enjoy Mango Salsa as a fun crispy, chopped salad. Or pre-make quinoa and top with Mango Salsa for a colorful cold dish.

It’s also kid friendly. Kids can shell edamame beans and get involved, with beans! Even though it has some pricey fruits, the mango and avocado go a long way in this dish.

Recipe Note

Frozen mango can be used defrosted or canned or frozen pineapple if out of season or on a budget.

Nutritionals

Calories: 76; Total Fat: 2 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 113 mg; Carbohydrates: 12 g; Fiber: 4 g; Sugar: 4 g; Protein: 4 g; Vitamin A: 5% DV; Vitamin C: 43% DV; Calcium: 3% DV; Iron: 6% DV


Vegetable Pasta and Pesto Toss

vegetable pasta and pesto tossSubmitted by: Natalie Kretzer, RD
Yield: 4 servings (1 cup pasta and 1 cup of vegetables)

Ingredients: Pesto Sauce

  • 2 Tablespoons pine nuts, pecans or walnuts
  • 1 cup Tomatoes, chopped
  • 1 cup Fresh basil
  • 2 cloves Garlic
  • 1 Tablespoon Olive oil
  • ½ tsp Salt
  • ¼ tsp Pepper

Ingredients: Pasta and Vegetables

  • 8 oz Whole wheat spiral pasta
  • 1 medium Yellow squash
  • 1 medium Zucchini
  • ½ cup Chopped red onion
  • 2 cloves Garlic, minced
  • 1 Tbsp Olive oil
  • 1-15 oz can Cannellini beans
  • 10-15 Kalamata olives
  • 1 cup Grape tomatoes, halved
  • 2 Tbsp Chopped fresh basil for topping

Directions:

  1. Spread pine nuts on a pan and broil for about 1-2 minutes or until golden brown. Set aside.
  2. Cook pasta according to directions on the box.
  3. While pasta is cooking, slice zucchini, squash, onion, and garlic. In a large skillet heat 1 Tbsp oil over medium heat and add the onion and garlic when hot. Sauté the garlic and onion for about one minute and then add the zucchini and squash. Continue to cook vegetables until they are soft and cooked through (about 5 minutes).
  4. When vegetables are cooked, turn off heat and set aside.
  5. Combine all pesto sauce ingredients in a food processor and blend until smooth.
  6. Drain and rinse cannellini beans, adding to pasta water 1 minute before pasta is finished cooking.
  7. Drain pasta and beans and return to their pot.
  8. Cut Kalamata olives into fourths and add with the grape tomatoes to the cooked pasta and beans.
  9. Combine vegetables with the pasta and pour the pesto sauce over top. Stir until the pasta and vegetables are well mixed.
  10. Let the pasta sit for about 5 minutes before serving. Garnish with fresh basil.

Nutritionals (1 cup pasta and 1 cup vegetables)

Calories: 512; Total Fat: 17 g; Saturated Fat: 2 g; Cholesterol: 0 mg; Sodium: 863 mg; Carbohydrates: 73 g; Fiber: 14 g; Sugar: 9 g; Protein: 18 g; Vitamin A: 30% DV; Vitamin C: 50% DV; Calcium: 13% DV; Iron: 22% DV


Mushroom Soba Spring Rolls

mushroom soba spring rollThis grab and go delight tastes best when fresh, but also will store for 1-2 days if wrapped with plastic wrap.  For this recipe I used a brown rice spring roll wrap.

Ingredients

  • 1 ¾ cup cooked soba noodles
  • 2 Tbsp. canola oil
  • 1/3 cup natural peanut butter (smooth or chunky)
  • 1 teaspoon red pepper flakes
  • 6 oz. portabella mushrooms, cut into ¼” strips
  • 2 cups coleslaw mix
  • ¼ cup chopped cilantro
  • 12 – spring roll wrappers
  • Dish of warm water

Instructions

  1. Prepare soba noodles according to package directions.  A stack about one-inch in diameter is enough to prepare the necessary amount of noodles.
  2. When the noodles have cooked immediately drain and rinse with cold water.  Set aside.
  3. Heat the canola oil in a 12” skillet.  Add peanut butter and red pepper flakes.  Add portabella mushrooms strips and cook for 3-5 minutes.  Flip mushroom strips and cook another minute.
  4. Add coleslaw mix and cook until the cabbage and carrots are soft and partially cooked.  Add soba noodles and chopped cilantro and toss mixture.
  5. Remove from heat.
  6. Follow package directions to soften spring roll wrappers.  Most require that each wrapper be dipped in warm water for 10-15 seconds to soften.  Immediately add a heaping ¼ cup of soba noodle and mushroom mix to one end of the roll.  Fold the sides of the wrapper over the mixture and then roll to complete.

Yield: 12 spring rolls


Stir Fried Savoy Cabbage Salad

Carrots, Cabbage, Chard, Cumin ExtravaganzaSubmitted by: Gita Patel, MS, RD, CDE, LD
Yield: 6 -1 1/3 cup servings

Ingredients

  • 1 ½ tsp Cumin seeds
  • 3 Tbsp Olive oil
  • 2 cups Sugar snap peas, ends trimmed (1/2 lb trimmed)
  • 2 Tbsp Sesame seeds
  • 2 Sweet red bell peppers cut into 1 ½” pieces (2 cups or ½ lb)
  • 8 cups Shredded Savoy cabbage
  • ¼ tsp Salt
  • ¼ tsp Red chili pepper
  • ½ tsp Turmeric
  • ¼ tsp Lemon zest
  • 1 cup Chopped cilantro (with stems)
  • Juice of ½ lemon

Directions

  1. Wash the cabbage, sugar snap peas, red peppers, cilantro and lemon.
  2. Shred the cabbage into small shreds, trim the sugar snap peas, cut the red peppers, chop the cilantro using the tender stems, and prepare the lemon zest and juice ½ the lemon.
  3. Combine shredded cabbage, salt, red chili pepper, turmeric, and lemon zest.
  4. Add 2 Tbsp sesame seeds to the sugar snap peas.
  5. Heat cumin seeds in a 5-quart pan or skillet on high heat.  When the seeds give off an aroma and are toasted (1 minute) add oil, sugar snap peas with sesame seeds.
  6. Stir with wooden spoon and cook on medium high heat for 2-3 minutes.
  7. Add the cut red peppers and stir to mix.
  8. Add the cabbage with spices and stir to mix and cook for 2 minutes.
  9. Turn heat off, keep pot on the burner to allow further slow cooking, and add cilantro and lemon juice.  Stir well to mix all the ingredients.
  10. Serve as a salad with a meal.  It goes well with rice, beans, millet, or quinoa.

Author’s Note: Variations & Options

  1. Substitute Bok Choy, green, red, or Napa cabbage for the Savoy cabbage in the above recipe.
  2. Substitute soy or bean sprouts for part of the cabbage in the above recipe.
  3. Substitute parsley or dill for the cilantro for a change.
  4. Substitute coconut or any other nut or seeds for sesame seeds.
  5. Add 2-3 sliced garlic cloves for variety in step 5 with the oil, sugar snap peas, and sesame seeds.
  6. Substitute a Yukon gold potato for 4 cups of shredded cabbage to the above recipe.
    1. Wash and cut the potato into small cubes.
    2. In step 5 of the above recipe, after the seeds have toasted, add the oil and cut potato.  Stir and cook covered for 3-4 minutes on medium high heat, stirring occasionally, till the potato is almost tender.  Now follow the above recipe with rest of the ingredients and steps.
  7. Try the following combinations with Savoy cabbage:
  • Cabbage with grated carrots
  • Cabbage with red, yellow, orange, or green peppers
  • Cabbage with mung bean or lentil sprouts
  • Cabbage with fresh or frozen green peas
  • Cabbage with potato and peas
  • Cabbage with fresh or frozen edamame
  • Cabbage with fresh or frozen corn
  • Cabbage with canned or fresh, cooked chick peas (you get the crunchy from the crisp cabbage and soft from the chick peas) or any other cooked dry beans
  • Cabbage with scallions, colored peppers, and sprouts

Nutritionals (1 1/3 cup)

Calories: 177; Total Fat: 8 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 131 mg; Carbohydrates: 11 g; Fiber: 5 g; Sugar: 5 g; Vitamin A: 62% DV; Vitamin C: 160% DV; Calcium: 9% DV; Iron: 11% DV


Fruit Toast

fruit toastA delicious breakfast is a wonderful gift that we can give to ourselves and our loved ones each and every day.  Fruit toast is a take on French toast, but without the use of butter, eggs, or syrup.  This recipe is meant to be a springboard for your own creations.

Fruit Toast Base Ingredients

  • 4 English sourdough muffins, cut in half
  • 1 banana, mashed
  • ½ cup coconut water
  • ½ tsp vanilla
  • ¼ tsp ginger
  • 2 tsp olive oil

 Fruit Toast Toppings Suggestions

  • Various fruits – bananas, strawberries, apricots, apples
  • Nuts – sliced almonds, chopped peanuts, chopped walnuts
  • Further toppings – chopped dark chocolate, balsamic vinegar mixed with brown sugar, dried cranberries

 Instructions

  1. Turn the broiler on high.
  2. Toast each English muffin half under the broiler or in a toaster until lightly toasted.
  3. Heat a medium size frying pan over medium heat.  Add olive oil to frying pan.
  4. Mix mashed banana, coconut water, vanilla, and ginger.
  5. Dip each toasted English muffin half in the banana and coconut water mixture.
  6. Place English muffin half on heated frying pan.  Heat 2 minutes, then flip and cook a further 2 minutes.
  7. Top English muffin halves with different mixtures of toppings such as strawberries with balsamic vinegar and brown sugar, apricot slices with thinly sliced almonds, bananas with chopped peanuts and dark chocolate, and thinly sliced apples with craisins and chopped walnuts.
  8. Place English muffin halves on a broiler pan lined with aluminum foil.  Broil briefly for 2 minutes, keeping the broiler door open so you can watch for burning.
  9. Enjoy warm – no butter or syrup necessary!

Yield: 8 fruit toast pieces


Black-Eyed Pea Supper

Submitted by: Karen Todd, MS, RD, LDN
Yield: 4 servings – 1 ½ cup servings

This recipe is adapted to be vegan and has black-eyed peas. These are a traditional “must have” for New Year’s Day in the South. It is easy to prepare which is a good idea for those who have celebrated a bit too much the night before.

Ingredients

  • 1 – 14 oz pkg Gimme Lean® Sausage
  • 1 Tbsp Olive oil
  • 1 cup Onion, chopped
  • 1 cup Green pepper, chopped
  • 1 can Rotel® diced tomatoes and green chilie
  • 1 – 14.5 oz can Diced tomatoes, no salt added
  • 2 – cans Black-eyed peas, no salt added (such as Eden Organic®)
  •  1 tsp Dried oregano
  •  1 tsp Dried rosemary, crushed
  • Black pepper to taste

Directions

  1. Lightly brown crumbled veggie sausage in olive oil in a large skillet on medium heat.  (Note: I used a 10” cast iron deep “chicken fryer” pan for everything).
  2. Add peppers and onions and cook and stir occasionally until vegetables are almost tender (about 5 minutes) adding a bit of water if it sticks.
  3. Stir in the Rotel® and tomatoes, undrained.  Add drained black-eyed peas and the oregano, rosemary and black pepper.
  4. Simmer on medium low about 10 minutes until flavors blend and vegetables are tender.
  5. Serve over rice or cornbread.

Nutritionals (per serving)

Calories: 358; Total Fat: 5 g; Saturated Fat: 0.5 g; Trans Fat: 0 g; Cholesterol: 0 mg; Sodium: 896 mg; Carbohydrates: 54 g; Fiber: 16 g; Sugar: 7 g; Protein: 24 g; Vitamin A: 498 IU[10% DV]; Vitamin C: 50 mg [83%DV]; Calcium 145 mg [14.5% DV]; Iron: 5 mg [28% DV]


Black Eyed Peas and Cornbread

Black Eyed Peas & CornbreadIn a previous New Year’s recipe contest, several contestants mentioned that collard greens and black-eyed peas are a special Southern dish for the New Year as they symbolize good fortune.  Other symbolic ingredients include stewed tomatoes and corn, which represent health and wealth.  This recipe combines all of these symbolic ingredients into one tasty dish.  I especially love using my cast iron Dutch oven for this recipe.   To your good fortune and health this new year!

Ingredients

  • 1 cup frozen black eyed peas
  • 1 cup frozen chopped collard greens
  • 4 oz. sliced, mini portabella mushrooms
  • 1 cup water
  • 14.5 oz can no added salt diced tomatoes, drained
  • ¼ cup BBQ sauce
  • Pan spray
  • 1 cup all-purpose flour
  • ¾ cup cornmeal
  • 3 Tbsp. soy flour
  • 2 Tbsp. granulated sugar
  • 1 Tbsp. baking powder
  • ¾ tsp. salt
  • 1 cup unflavored soymilk
  • ¼ cup vegetable oil

Instructions

  1. Preheat oven to 400◦F.
  2. Place black eyed peas, collard greens, mushrooms, and water in a saucepan.  Bring saucepan to boil, then reduce to a simmer and cover for 40 minutes.  After peas and greens have cooked, stir in tomatoes and barbecue sauce.
  3. While peas and collard greens are cooking combine all-purpose flour, cornmeal, soy flour, sugar, baking powder, and salt in a bowl.
  4. Combine soymilk and vegetable oil in a separate bowl.
  5. Mix soymilk and oil with flour mixture until a thick batter forms.
  6. Place peas and collard greens mixture in the bottom of a two-quart Dutch oven, sprayed with pan spray.
  7. Spoon cornbread mixture on top and spread evenly over surface to smooth.
  8. Cover and bake 45-50 minutes or until cornbread is baked completely through.

Yield: Approximately 6- one cup servings


Vegan Chick’n and Wild Rice

Vegan Chick’n and Wild RiceChicken and wild rice are a familiar staple when the weather starts to turn cold in the upper Midwest. Wild rice is considered sacred by some Native American tribes and is still hand harvested on many lakes in North America and Canada. It provides a nutty flavor and slightly crunchy texture to dishes and is used in soups, salads, and casseroles.

Yield: approx. 6 cups

Ingredients

  • 2 ½ cups water
  • 1 cube vegetable bouillon
  • ¾ cup wild rice
  • 1 tsp. canola oil
  • 1 – 12 oz. pkg. frozen vegan chick’n strips or chunks
  • 2 cups chopped, green onions
  • 2 ½ cups sliced mushrooms
  • 1 cup sliced carrots
  • ¼ cup pine nuts
  • ¼ cup dried cranberries

 Instructions

  1. Add bouillon cube to water in a medium saucepan and bring to a boil.  Add wild rice, reduce heat to low, and cook approximately 1 hour or until most of the water is absorbed and wild rice is soft.
  2. In a large saucepan, heat canola oil.  Add vegan chick’n strips or chunks and heat 3-5 minutes until soft.  If cooking strips, use a spatula to cut the strips into chunks after they have cooked.  Add green onions, mushrooms, and carrots and cook until soft, approximately 10 minutes.
  3. Add pine nuts, dried cranberries, and wild rice and cook for another 5 minutes.
  4. Serve warm.

Taking Stock of the Season

making vegetable stockThis morning dawned cold and wet; the first of the autumn rains had arrived. ‘Perfect day for soup; in fact, perfect season for soup! With all of the summer harvest to cook, can, preserve and enjoy there are always abundant peelings, discarded herbs and vegetables bits. These are the garden’s gift to us; an extra bonus for using fresh produce. If you were to use canned or frozen produce, you would miss out on this ‘second round’ of benefit.

I usually freeze any parings created in the preparation of a meal. Nothing is too insignificant to save. Papery onion skins, bell pepper ribs, carrot tips and tops; they all have flavor, color and nutrients to eventually create a delicious broth which can be used for almost any soup base. When I have accumulated enough to fill my stockpot, I cover the vegetables and herbs with cold water and add a few grinds of fresh black pepper. Starting with cold water leaches the flavor and nutrients into the stock. If you were to put the vegetables into boiling water, more of the flavor would remain in the vegetables. Then I check the refrigerator for any lone sweet potato or a few carrots or leftover cooked vegetables that I can add to the pot. If the garden has fresh herbs available, a generous handful also goes into the stock. Next, I bring the contents of the stockpot to a gentle boil and let the stock simmer on low heat for as long as possible. Several hours are essential to extract all the flavor from the vegetables.

When the stock has finished cooking, allow it to cool until the pot is easily handled. Then you can strain the stock through a colander into a bowl large enough to facilitate further cooling. The cooled stock can be frozen in small containers to use later. I often freeze the liquid in an ice cube tray and then pop the cubes into freezer bags for longer storage.

There are an infinite number of recipes for soup stock. One of my favorites is Rebecca Katz’s Magic Miracle Broth from One Bite at a Time, a cookbook that has earned dog-eared status on my kitchen shelf. Rebecca adds allspice or juniper berries to her stock, which give it that ‘power of yum’, she is so adept at achieving.

Despite the recipes, there are no real hard and fast rules for making a good stock. If you remember a few common sense principles, you’ll be successful. Always use fresh products. That’s the reason behind freezing your parings until you’ve accumulated enough to work with. While it’s fine to use unpeeled vegetables, be sure they are washed. Strong flavored foods like cabbage may overwhelm the more subtle flavors of other vegetables. Red beets will certainly color your stock. Making your own soup stock will not only give your soups more nutrients but also far less sodium than those on the store shelves. If you simply pause before you begin, and ‘take stock’ (sorry; intentional!) you will soon be able to predict what flavors you can achieve and how you can affect them with herbs and spices.


Tempeh Reuben

Tempeh ReubenHungry for a quick sandwich that packs a lot of flavor into a little package?  This recipe can be prepared in less than 10 minutes and is as easy to make for one as it is for many.  The bagel thins can be substituted with rye bread for a more traditional reuben or a pocketless pita.

Ingredients

Thousand Island Dressing:

  • ½ cup Original Vegenaise®
  • 2 Tbsp. ketchup
  • ½ tsp. Tabasco® sauce
  • 1 oz. dill pickle (1 small pickle) – finely diced
  • Pan spray
  • 3 ½ cups coleslaw
  • 1 – 7 oz. pkg. tempeh smoky maple bacon flavor (14 slices per package)
  • 1 – 7.3 oz. pkg. vegan Swiss cheese slices
  • 1 pkg. whole wheat bagel thins

Instructions

  1. Combine Vegenaise®, ketchup, Tabasco®, and diced pickles in a bowl.  Produces approximately 2/3 cup sauce.  Refrigerate until use.
  2. Heat frying pan over medium heat.  Spray with pan spray.  Place coleslaw in pan.  Top with tempeh bacon slices.  Cook two minutes.  Flip and add seven slices vegan Swiss cheese.  Cook two minutes.
  3. Toast seven bagel thins.  Place approximately 1 ½ Tbsp. Thousand Island dressing on one half of each bagel thin.
  4. Divide tempeh mixture into seven servings.  Place on top of the bagel thin half with Thousand Island dressing.  Top with other half of bagel thin.

Yield: 7 sandwiches


Black Bean Salsa

black bean salsaSubmitted by: Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD
Yield: 3 cups

Ingredients:

  • 1 cup Plum tomatoes, diced (about 3 tomatoes)
  • ½ cup Orange bell pepper, diced
  • ½ cup Mango, diced
  • ¼ cup Green onions, diced
  • 3 Tbsp Fresh cilantro, chopped
  • 2 Tbsp Fresh lime juice
  • 1-15 oz can Black beans, no salt added, rinsed and drained
  • Salt and pepper, to taste
  • Cilantro leaves (garnish)

Directions:

  1. Combine tomatoes, bell pepper, mango, green onions, cilantro, lime juice, and rinsed beans in a medium bowl.
  2. Season with salt and pepper to taste. Garnish with cilantro leaves.

Tip:
Serve as a side dish and add whatever you like to make it yours: pineapple, avocado, spices, etc…get creative!

Nutritionals (1/4 cups):

Calories: 34; Total Fat: 0 g; Saturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 83 mg; Carbohydrates: 8 g; Fiber: 2 g; Sugar: 1 g; Vitamin A: 10% DV; Vitamin C: 20% DV; Calcium: 2% DV; Iron: 6% DV


Smokin’ Ground Tempeh

Smokin' Ground Tempeh

Looking for a healthy meat substitute that is both easy to prepare and satisfying? Consider trying tempeh, a fermented soybean food that is packed with nutrition. But please don’t let that scare you away! Highly versatile, tempeh can serve as a hearty main ingredient in a wide variety of tasty vegetarian meals. Enjoy this delicious recipe in wraps, or put it on top of your favorite green vegetable or on top of pasta.

Amy Gilman, Dietetic Student
Yield: 24 -1/2 cup servings

Ingredients: Tempeh

  • 2-8 oz pkg Tempeh (Soy by Lightlife®)
  • 2-6 oz pkg Smoked Tempeh Strips (Lightlife®)
  • 6 cups Water
  • 1 Bay Leaf
  • ¼ tsp Salt

Ingredients: Sauce

  • 2 Tbsp Safflower oil
  • 6 cloves Garlic, minced
  • 1 large Onion, chopped
  • 2 Chipotle peppers, finely chopped
  • 1 Tbsp Adobo sauce (reserved from chipotle peppers)
  • 1 large Jalapeno, finely chopped (optional for extra heat)
  • 1 small can Tomato paste
  • 1 cup Vegetable broth
  • 1 Tbsp Chili powder
  • 1 Tbsp Paprika
  • 1 Tbsp Brown mustard seeds
  • 1 Tsp Fresh ground pepper
  • 1 Tsp Salt
  • 1 large can Diced tomatoes
  • 1 can Stewed tomatoes
  • ½ tsp Liquid smoke
  • ½ cup Cilantro, finely chopped

Directions:

  1. Remove tempeh from packages.
  2. Add 6 cups of water, bay leaf, and ¼ tsp salt to 10-quart stock pot. Bring to boil.
  3. Boil the 2 packages of tempeh (soy) for 10 minutes in salted water.
  4. Remove, place in a large mixing bowl and let cool.
  5. Once cool – grind all of the tempeh in a food processor and then set aside.
  6. Prepare ingredients for the sauce: mince the garlic, chop the onion, chop two chipotle peppers from the can of adobo sauce, and chop the jalapeno.
  7. In a 10-quart stock pot add oil and heat on medium heat.
  8. Add garlic, onion, chipotle peppers, adobo sauce, jalapeno, and tomato paste. Cook until the onion starts to become translucent (the goal is to infuse the flavors into the oil and to cook out the raw taste of the tomato paste). Mix with wooden spoon.
  9. After approximately 3-5 minutes, add the vegetable broth and mix until a soupy consistency forms.
  10. Add chili powder, paprika, brown mustard seeds, fresh ground pepper, salt, diced tomatoes, and stewed
    tomatoes and mix thoroughly.
  11. Bring the temperature of the mixture up slightly above medium, to the point just before a simmer.
  12. Add liquid smoke and mix thoroughly (it is very important to mix this ingredient all the way through the
    mixture). This will add a nice, hickory smoke flavor.
  13. Add tempeh to mixture; bring to a simmer and cover.
  14. Stir mixture every few minutes to prevent it from sticking to the bottom of the pot.
  15. Cook for 30 minutes. Taste mixture and adjust seasoning as you see fit (adding more chili powder, paprika, salt
    and/or pepper).
  16. Cook for another 30 minutes.
  17. Add cilantro to the mixture – mix thoroughly and let cool.
  18. Enjoy your tasty dish!

Nutritional Information (1/2 cup):

Calories: 100; Fat: 4 g; Saturated fat: 0 g; Cholesterol: 0 mg; Sodium: 390 mg; Carbohydrates: 10 g; Fiber: 3 g; Sugar: 3 g; Protein: 7 g; Vitamin A: 10% DV; Vitamin C: 20% DV; Calcium: 2% DV; Iron: 15% DV


Roasted Vegetable and Quinoa Salad

Roasted Vegetable Quinoa SaladSummer is a great time to raid the garden for fresh herbs and vegetables. Roasting the vegetables helps to produce a rich, savory flavor. This is the perfect side dish for any summer meal. Add your own variety of vegetables from your own garden or local market to make your own version of this delicious dish.

Ingredients

  • 12 basil leaves (3 Tbsp.)
  • ½ tsp. salt
  • ½ tsp. ground black pepper
  • ¼ cup olive oil
  • 2 Tbsp. minced garlic
  • 3 cups chopped, de-seeded tomatoes (reserve the seed pulp)
  • 1 1/3 cup chopped red onion
  • ½ cup chopped green bell pepper
  • 1 cup dry quinoa
  • 3 cups vegetable broth

Instructions

  1. Heat oven to 400°F. Roll basil leaves into a tight roll and cut thin strips. Mix with salt, pepper, olive oil, and minced garlic in a small bowl.
  2. Lay chopped vegetables on a silicon mat or aluminum foil lined baking sheet. Drizzle olive oil herbal mixture over the vegetables.
  3. Place in oven and heat for 30 minutes.
  4. Meanwhile, bring the vegetable broth to boil in a medium size saucepan over medium heat.
  5. Stir in quinoa and heat for 25 minutes until most of the broth has been absorbed. Stir in the tomato seed pulp and heat another 10-15 minutes until all the moisture has been absorbed.
  6. Mix with roasted vegetables. Serve warm

Yield: 5 ½ cups


Asparagus and Grape Stuffed Vegan Omelet

Asparagus and Grape Stuffed Vegan OmeletThis vegan revision on a previous Food Feature is even more savory than its predecessor.  One omelet is enough to satisfy one or two people.  Enjoy for breakfast, brunch, or lunch.

Ingredients

  • 10 stalks of asparagus cut into 1 inch stalks (approx. 1 ¼ cup)
  • ½ cup halved red grapes
  • ½ cup chickpea flour
  • 2 Tbsp nutritional yeast
  • ½ tsp baking powder
  • ¼ tsp nutmeg
  • ¼ tsp dill
  • ½ tsp thyme
  • 1/8 tsp salt
  • 1/8 tsp pepper
  • ½ cup coconut water
  • 1 tsp balsamic vinegar

 Instructions

  1. Steam asparagus in a steamer for 8 minutes.  Add halved red grapes and steam for an additional 4 minutes.  Toss steamed asparagus and red grapes in balsamic vinegar.
  2. Spray a 10-inch frying pan with pan spray.  Heat over medium heat.  Mix together chickpea flour, baking powder, nutmeg, dill, and thyme in a bowl until well blended.  Using a whisk, slowly whisk in the coconut water until a smooth batter forms.  Add batter to the frying pan and spread evenly across pan.  Cook for 6-8 minutes until the batter is cooked through and able to be removed with a spatula.  Add asparagus and red grapes on top of chickpea omelet.  Fold in half and remove from pan.

Yield: 1 omelet