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.
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
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.
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.
Recipe by: Ingrid Hill
Yields: 8 servings- 1.5 cup per serving
Cooking time: 45 min
In the South, Hoppin’ John is a simple side dish consisting of black-eyed peas and rice. It is a tradition in the South that eating Hoppin’ John on New Year’s Day will bring a prosperous new year filled with good luck. The peas are symbolic of pennies or coins. Collard greens are supposed to add to wealth because they are the color of money. The recipe I have created combines all of these “good luck” ingredients with the addition of a spicy vegan chorizo to make a soup that is flavorful, healthy, economical, and super easy to make. The recipe is vegan and the ingredients were all found at Whole Foods and my local Kroger grocery store. I made the soup for the first time this past January and I have had many good things happen this year, so it really works!
1 – 12 oz package Yves Veggie Cuisine™ Veggie Chorizo
8 cups Water, divided
2 Tbsp Vogue Cuisine® Instant Vegebase
1 – 6 oz package Uncle Ben’s® long grain and wild rice mix with seasoning pkt, uncooked
1 – 15 oz can Kidney beans, no salt added, undrained
1 – 8 oz can Whole kernel corn, no salt added, undrained
1 – 8 oz can Tomato sauce, low sodium
1 cup Tomato juice or vegetable soup, low sodium
Heat wok or large skillet on high. Add oil.
Stir onion & other fresh chopped vegetables over heat for about 5 minutes.
Stir in chili powder, Worcestershire sauce, and ground red pepper.
Stir fry about 1 minute.
Stir in undrained canned goods: beans, corn, tomato sauce, and tomato/vegetable juice.
Bring to a boil. Reduce heat. Simmer uncovered about 10 minutes or until slightly thick. Divide evenly into 4 bowls.
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.
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
Gently wash all fruits and vegetables.
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.
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.*
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.)
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.
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.
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)
Submitted by: Renee Hoffinger, MHSE, RD
Yield: 4- ½ cup servings
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
Slice frozen bananas into approximately ½” pieces and place in food processor.
Add cranberries, orange juice and soymilk.
Process ingredients for about 15 seconds.
Add chocolate chips and ginger; process until desired texture is achieved (about 15 seconds).
Serve immediately. Enjoy!
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.
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.
Frozen mango can be used defrosted or canned or frozen pineapple if out of season or on a budget.
Submitted 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
Spread pine nuts on a pan and broil for about 1-2 minutes or until golden brown. Set aside.
Cook pasta according to directions on the box.
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).
When vegetables are cooked, turn off heat and set aside.
Combine all pesto sauce ingredients in a food processor and blend until smooth.
Drain and rinse cannellini beans, adding to pasta water 1 minute before pasta is finished cooking.
Drain pasta and beans and return to their pot.
Cut Kalamata olives into fourths and add with the grape tomatoes to the cooked pasta and beans.
Combine vegetables with the pasta and pour the pesto sauce over top. Stir until the pasta and vegetables are well mixed.
Let the pasta sit for about 5 minutes before serving. Garnish with fresh basil.
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
Wash the cabbage, sugar snap peas, red peppers, cilantro and lemon.
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.
Combine shredded cabbage, salt, red chili pepper, turmeric, and lemon zest.
Add 2 Tbsp sesame seeds to the sugar snap peas.
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.
Stir with wooden spoon and cook on medium high heat for 2-3 minutes.
Add the cut red peppers and stir to mix.
Add the cabbage with spices and stir to mix and cook for 2 minutes.
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.
Serve as a salad with a meal. It goes well with rice, beans, millet, or quinoa.
Author’s Note: Variations & Options
Substitute Bok Choy, green, red, or Napa cabbage for the Savoy cabbage in the above recipe.
Substitute soy or bean sprouts for part of the cabbage in the above recipe.
Substitute parsley or dill for the cilantro for a change.
Substitute coconut or any other nut or seeds for sesame seeds.
Add 2-3 sliced garlic cloves for variety in step 5 with the oil, sugar snap peas, and sesame seeds.
Substitute a Yukon gold potato for 4 cups of shredded cabbage to the above recipe.
Wash and cut the potato into small cubes.
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.
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
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.
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
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).
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.
Stir in the Rotel® and tomatoes, undrained. Add drained black-eyed peas and the oregano, rosemary and black pepper.
Simmer on medium low about 10 minutes until flavors blend and vegetables are tender.
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
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
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
Remove tempeh from packages.
Add 6 cups of water, bay leaf, and ¼ tsp salt to 10-quart stock pot. Bring to boil.
Boil the 2 packages of tempeh (soy) for 10 minutes in salted water.
Remove, place in a large mixing bowl and let cool.
Once cool – grind all of the tempeh in a food processor and then set aside.
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.
In a 10-quart stock pot add oil and heat on medium heat.
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.
After approximately 3-5 minutes, add the vegetable broth and mix until a soupy consistency forms.
Add chili powder, paprika, brown mustard seeds, fresh ground pepper, salt, diced tomatoes, and stewed
tomatoes and mix thoroughly.
Bring the temperature of the mixture up slightly above medium, to the point just before a simmer.
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.
Add tempeh to mixture; bring to a simmer and cover.
Stir mixture every few minutes to prevent it from sticking to the bottom of the pot.
Cook for 30 minutes. Taste mixture and adjust seasoning as you see fit (adding more chili powder, paprika, salt
Cook for another 30 minutes.
Add cilantro to the mixture – mix thoroughly and let cool.
Recipe by: Amanda Scanlan
Yield: 8 servings – 1 crepe + ¼ cup tofu mixture + ½ cup zucchini mixture
1 cup Soy milk
3/8 cup Egg substitute (such as Egg Beaters®)
2/3 cup Whole wheat flour
½ tsp Salt
2 Tbsp Butter, melted
1 tsp Non-stick spray, such as Pam®
1 cup Silken tofu – soft
1 cup Goat cheese
4 cups Zucchini, cut into 1 inch cubes
1 Tbsp Olive oil
1 Tbsp Rosemary
1 tsp Garlic, minced
¼ cup Pine nuts
For crepes: Whisk milk, egg substitute, and flour together. Add salt and melted butter. Refrigerate about 2 hours (or up to 24 hours).
Heat a nonstick, 8-inch skillet to medium-high and grease with non-stick spray. Pour about 1/3 cup of batter into pan and swirl, creating a thin, even layer. Wait until edges are golden and middle has set. Flip the crepe. Remove when golden brown.
For filling: Place tofu in food processor and blend until smooth. Fold tofu into goat cheese. Toss zucchini with olive oil and sauté. Add rosemary, garlic, and pine nuts about 2 minutes before zucchini is al dente. Remove zucchini from heat when al dente.
Spread about ¼ cup of the tofu mixture onto each crepe. Add about ½ cup of the zucchini mixture. Roll crepe into a log shape. Serve warm.
In a small pan heat 4 Tbsp water over medium heat while preparing baby carrots. Slice carrots in half (on the short side) and rinse in colander. Add to steaming water and cook uncovered until they are slightly firm and bright orange (15-20 minutes).
In a large-size pan heat 6 Tbsp water over medium heat while preparing cabbage.
Slice the cabbage off of its core, taking care to keep the pieces intact for easier slicing later. Toss the core and remove any discolored pieces sometimes found around the outer shell. Fit the cabbage pieces together like a puzzle and cut 1-inch cubes. You can do this by first slicing longitudinal pieces 1-inch apart and then rotating the cabbage to slice horizontal pieces 1-inch apart. Check to ensure that the pieces are uniform in size, then add to the colander and rinse thoroughly. Toss into heated water and steam covered (10-15 minutes).
In a medium-size pan, heat 4 Tbsp water over medium heat while preparing chard. Cut away any brown or dried ends from the chard and toss. Cut stems off chard in 1-2 inch pieces and rinse separately. Toss into heated water and cover.
Slice chard in half by cutting down the middle vein on each leaf (the colorful section that runs longitudinally). Stack the leaves evenly and slice horizontally in 1-inch sections. Place into large colander and rinse thoroughly, removing any dirt, rocks, or slime from storing. Promptly add the chard bits to the pan and cover. Steam until the chard is wilted, tender, and bright green (5-7 minutes), then promptly strain to avoid overcooking and dulling its beauty.
Seasoning: Heat small pan over medium heat with 1 tsp. olive oil. Peel and chop garlic and add carefully to hot oil, spreading garlic out to sauté evenly using a wooden spoon. Add 1 tsp. cumin seeds and sauté until garlic is lightly browned and seasonings are aromatic. Remove from heat.
Carrots: When cooked, remove from heat, drain in colander and store in cooking pan. Toss carefully with ½ Tbsp maple syrup. Cover and keep separate until ready to serve.
Cabbage: When cooked, remove from heat, drain in colander and store in cooking pan. Toss with 1 Tbsp olive oil. Cover and keep separate until ready to serve.
Chard: When cooked, remove from heat, drain in colander and store in cooking pan. Using salad spoons or two wooden spoons, toss carefully with ½ Tbsp olive oil and seasoning. Add salt to taste.
To serve: Line serving dishes with 2 cups cabbage, then 1 cup chard, then top with ½ cup carrots. You may also mix all ingredients together if preferred. Sprinkle Feta cheese, cumin seed, and rock salt (optional) over the top. Goes well with quinoa. Serve immediately and enjoy!