Vegetarian Recipes


Roasted Squash with Pomegranate and Pistachios

This colorful holiday side dish is simple to make and perfect for Thanksgiving dinner or your next winter event.

Simply toss squash with oil and cumin, roast, and then sprinkle with juicy pomegranate arils and crunchy pistachios before serving. Along with bringing color, convenience, and flavor to your holiday table, this vegan recipe is also packed with plant-powered nutrients and satisfying fiber to help you feel happily nourished.

Try this festive dish all on its own or serve it alongside your favorite plant-based protein source. (Try baked tofu or slow-cooked lentils!) However enjoyed, this seasonal, plant-based recipe is certain to become your family’s next favorite veggie side dish.


Acorn Squash with Pomegranate and Pistachios

Roasted Squash with Pomegranate and Pistachios

Serves: 4
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

Ingredients

  • 1 peeled and cored acorn squash, sliced into half rings
  • 2 tablespoons grapeseed oil (or preferred cooking oil)
  • 1 tablespoon cumin
  • salt and pepper to taste
  • ½ cup pomegranate arils (arils from about ½ small pomegranate)
  • ¼ cup roughly chopped shelled pistachios

Directions

  1. Preheat oven to 400º F and prepare a baking sheet.
  2. Combine squash, oil, cumin, and salt and pepper in a large mixing bowl and then spread onto baking sheet.
  3. Place baking sheet on center rack of oven and roast until squash is tender and golden brown in areas, about 30 minutes.
  4. Remove baking sheet from oven, transfer squash to serving dish, and sprinkle with pomegranate arils and chopped pistachios before serving.

What are your favorite vegetables to serve during the holidays?


Festive Dips for All Occasions

Recipes by: Debbie Petitpain, MS, RD, LD and Nina Crowley, MS, RD, LD

Need a quick dish for viewing football or an appetizer for Thanksgiving? Instead of rushing out to see what is available in the stores, try making the following quick and tasty bean dip recipes. These recipes were submitted jointly by Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD to a recent VN DPG recipe contest.

White Bean Dip with Rosemary

Black Bean Salsa


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


Sweet Potato Crisp

sweet potato crispCreate a new sweet potato side dish this Thanksgiving.  Your taste buds will dance with the taste of sweet potatoes, pineapple, rolled oats, cinnamon, and ginger.

I recommend slicing the sweet potato very thin for the best final result. This can also be accomplished with vegetable slicer.

 Ingredients

  • Non-stick 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 or pumpkin 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.

Crispy Green Chips

Collard Green ChipsSubmitted by: Megann Harris, RD, LD
Yield: 1 gallon zip lock bag – 6 cups

Ingredients

  • Juice of 1 lemon
  • 2 Tbsp Olive oil
  • 2 Tbsp Apple cider vinegar
  • 1 clove Garlic
  • 1 sprig Parsley
  • 2 Tbsp Basil
  • 1 Tsp Oregano
  • 1/8 cup Hemp seeds, raw
  • 1-2 Tbsp Water
  • 1/8 Tsp Salt (optional)
  • 15 large Collard or Kale Leaves

Directions

  1. Place all items, except kale and collard leaves, in blender and process on slow speed until the desired consistency is reached.
  2. Completely remove stems and break leaves by ripping or cutting with a knife into approx 2” x 2” pieces of collard greens.
  3. Place the leaves into a large bowl, pour dressing on top of greens in the bowl and work it in with your hands until all leaves are thinly coated on both sides with the dressing.
  4. Dehydrate at 105 degrees Fahrenheit for about 8 hours.

Nutrition Info for 1 cup

Calories: 81; Total Fat: 6 g; Saturated Fat: 1 g; Cholesterol: 0 mg; Sodium: 56 mg; Carbohydrates: 5 g; Fiber: 3 g; Sugar: 1 g; Protein: 2 g; Vitamin A: 51% DV; Vitamin C: 30% DV; Calcium: 9% DV; Iron: 6% DV


Sweet Potato Fries

Often the star at holiday celebrations, sweet potatoes make a wonderful addition to lunch or dinner throughout the year.

sweet potato fries holiday side dishOften this vegetable is the star at holiday celebrations when it finds its way into sweet side dishes or baked into pies, but sweet potatoes make a wonderful addition to lunch or dinner throughout the year. Sweet potatoes can be baked, boiled, or even micro-waved as a healthy side dish or added to a main dish at any meal. One baked, medium (5″ length) sweet potato provides approximately

  • 103 Calories
  • 4 grams of fiber
  • 24 grams of carbohydrate
  • 22 mg Vitamin C (which is 37% of the Daily Value)
  • 21,909 IU of Vitamin A (which is over 4 times the amount required in a day)

If you are looking for a new way to add this colorful vegetable that is packed with Vitamins A and C to your diet, create crispy baked fries for dinner tonight.

Lemony Pepper Sweet Potato Fries

Yield: 3 cups

Ingredients:

  • 1 lb raw sweet potatoes (approx 3-4 medium)
  • 1/4 cup lemon juice
  • 1 Tbsp Mrs. Dash® lemon pepper seasoning blend or other favorite seasoning

Instructions:

  1. Preheat oven to 325°F. Line two baking sheets with aluminum foil. Spray or rub with cooking oil.
  2. Peel sweet potatoes and cut into fries that are approximately ½” thick by 2-3″ long.
  3. Mix lemon juice and lemon pepper seasoning blend in a large bowl.
  4. Add sweet potatoes and toss to coat.
  5. Spread sweet potatoes in a single layer on the two baking sheets.
  6. Bake for 30 minutes or until the fries have decreased in size by half and are soft in the middle.

Mashed Cauliflower with Lemony Brussels Sprouts

Ingredients

  • 2 cups cauliflower
  • 2 cups Brussels sprouts
  • 3 tablespoons extra virgin olive oil
  • ¼ cup milk or milk alternative
  • 1 lemon
  • 3 spinach leaves

Instructions

  1. Prepare cauliflower: remove leaves and stem from cauliflower and cut into pieces.
  2. Prepare Brussels sprouts: remove the outer leaves, cut off the stem, and cut in half.
  3. Bring small amount of water to a boil in saucepan with steamer basket.
  4. Reduce heat to medium.
  5. Add Brussels sprouts to steamer basket and cover. Steam Brussels sprouts for 5 to 10 minutes until tender. Remove and set aside.
  6. Add cauliflower to steamer basket and cover. Steam cauliflower for 10 to 15 minutes until soft enough to mash.
  7. Remove cauliflower and mash with 1 tablespoon of olive oil and ¼ cup milk.
  8. Arrange Brussels sprouts over mashed cauliflower.
  9. Drizzle lemon dressing (recipe below) over cooked vegetables and garnish with spinach.

Dressing

  1. Squeeze the juice of lemon and mix with the remaining 2 tablespoons olive oil.
  2. Whisk together.

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.

Broccoli Salad

pieroth-saladIngredients

  • 2 cups broccoli florets
  • ½ cup shredded red cabbage
  • ½ cup shredded carrots
  • ½ cup grape tomatoes, cut in half
  • ½ cup sliced cucumbers, cut into quarters
  • 1 sliced avocado
  • 1 cup spinach
  • ½ cup sliced almonds

Instructions

  1. Mix ingredients in a large bowl.
  2. Add the dressing, (recipe below) and toss until everything is coated.

Dressing

Ingredients

  • ½ cup extra virgin olive oil
  • 1 tablespoon apple cider vinegar
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon rosemary
  • 2 tablespoons of honey or agave nectar

Instructions

  1. Combine ingredients in a bowl and mix with a whisk.
  2. Or measure into a small blender and combine until smooth.

4 Ways to Celebrate Vegetarian Awareness Month

October is Vegetarian Awareness Month!

We invite you to celebrate plant-based nutrition with us all month long (all year long, let’s be honest) by sharing yummy recipes and helpful nutrition information.

Be sure to join the conversation on Twitter by following us @VNDPG

1. Pledge to eat vegetarian this month.

To reap the health benefits of a plant-based diet and reduce harm to the environment and animals, commit to eating meatless meals for the month of October!

We’ve got loads of helpful resources to support you during the process.

Still struggling? Contact a vegetarian registered dietitian nutritionist who can help you plan tasty plant-based meals and snacks that fit your nutrient needs and preferences.

2. Host a meal to share plant-based food with family and friends.

Connect with loved ones over a delicious meal loaded with whole grains, legumes, vegetables and fruit. What better way to introduce others to yummy vegetarian and vegan food than serving it to them?

Try some of these crowd-pleasing recipes perfect for fall:

African-Style Pumpkin and Peanut Stew »

Black Bean and Quinoa Chili »

Vegan Peanut Curry with Chickpeas and Sweet Potato »

Vegan Greek Pumpkin Pie »

Vegetarian Bolognese and Cheesy Polenta »

Vegetarian Slow-Cooked Boston Baked Beans »

3. Follow plant-based bloggers.

Here are some great bloggers who share their plant-based recipes and wisdom on their websites and social media accounts! Here are 10 to check out:

Deborah Murphy at DietitianDebbie.com »

Gena Hamshaw at TheFullHelping.com »

Ginger Hultin at ChampagneNutrition.com »

Ginny Messina at TheVeganRD.com »

Jack Norris at JackNorrisRD.com »

Karla Moreno-Bryce at NutritiousVida.com »

Kristina DeMuth at KristinaDeMuth.com »

Stephanie McKercher at GratefulGrazer.com »

Sharon Palmer at SharonPalmer.com »

Taylor Wolfram at WholeGreenWellness.com »

4. Donate to animal advocacy and plant-based nutrition organizations.

here are several organizations that work on behalf of animals to improve the conditions on farms in America and make nutritious plant-based food more accessible.

Vegan Outreach »

Vegetarian Resource Group »


Polenta Pizza

polenta pizzaPizza night has taken a new twist at my home. The usual flour based crust has now been replaced by polenta. Instead of the pizza stone we now use our trusty cast iron skillet. Pizza night will never be the same again.

Ingredients

  • 3 cups water
  • ½ tsp. salt
  • 1 cup polenta
  • 1 Tbsp. olive oil
  • 1 cup diced onion
  • 1 cup diced green pepper
  • 3 cups sliced mini portabella mushrooms (8 oz. box)
  • 2/3 cup prepared hummus
  • 1 cup halved grape or cherry tomatoes
  • 12 inch cast iron skillet

Instructions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. Add salt to water and bring to a boil over high heat.
  3. Reduce to medium low heat and add 1/3 cup polenta.
  4. Stir for 2 minutes until thickened, then add remaining polenta and stir until creamy, approximately 8-10 minutes.
  5. While the water is boiling, heat olive oil in a cast iron skillet over medium high heat.
  6. Add onion, green pepper, and sliced mushrooms. Saute until soft, approximately 3-4 minutes. Remove vegetables from skillet.
  7. When polenta has cooked, spread the polenta evenly in the still warm cast iron skillet. Spread hummus over polenta and spread onion, pepper, and mushroom mixture over hummus. Spread cherry or grape tomatoes on the pizza.
  8. Place polenta pizza in oven for 15 minutes.

Note: polenta pizza may need to be served with a spoon if served straight from the oven. The polenta will become firm and be easier to cut when it cools.


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


Chocolate Banana Nut Leather

Chocolate Banana Nut LeatherCreate your own healthy snacks with a food dehydrator.  When making fruit leathers you need a special thin tray that allows you to spread out the sauce so it will dry evenly.  Make your next food adventure this chewy, naturally sweet fruit leather.

Ingredients

  • 2 ripe bananas, mashed
  • ¼ cup chunky peanut butter
  • 1/8 cup unsweetened applesauce
  • 1/8 cup mini semi-sweet chocolate chips

Instructions

  1. Oil a fruit leather tray.
  2. In a bowl, whisk together mashed bananas, peanut butter, and applesauce until well blended.
  3. Stir in chocolate chips.
  4. Using a spatula, spread thinly over fruit leather tray.
  5. Dry overnight (10-12 hours) on fruit/vegetable setting (135◦F) or until leather is no longer moist and can be peeled from tray.
  6. Wrap in plastic wrap and bag for quick access.

Yield: 1 tray of fruit leather


After School Quick Snacks

healthy snacksCreate a snack shelf for your child/children. They can reach it, and eat what is there until a time you set before meals. Ours closes two hours before dinner.

  • Apples, carrot and celery sticks and nut butter – you can make your nut butters if you have a food processor, it is a great way to get kids involved in the kitchen.
  • Dates ripped and rolled in coconut
  • Dates with toasted almonds inside
  • Store bought tofu salad on crackers
  • Carrot/Raisin salad with OJ concentrate, lime juice and sesame oil
  • Hummus with whole grain crackers or celery sticks
  • Guacamole with unsalted pretzels

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. Highly versatile, tempeh can serve as a hearty main ingredient in a wide variety of tasty vegetarian meals. Enjoy this delicious recipe in a wrap, put it on top of your favorite salad, or 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


After School Fruity Roll-Ups

No cooking required!

Whip these up in the time it takes for the kids to walk from the bus to the kitchen! Though grape is a favorite, feel free to use berries, bananas or sliced peaches. Kids can enjoy this treat on-the-spot or you can wrap in foil and take them for the road.

Ingredients

  • 2 Tablespoons chunky peanut butter (no sugar or oil added)
  • 1 teaspoon chia seeds (optional)
  • 1 100% whole grain wrap (10 inch)
  • 1 cup grapes, halved
  • ground cinnamon

Instructions

  1. Stir together peanut butter and chia seeds (if using).
  2. Spread peanut butter mixture evenly on wrap, leaving 1 inch around the outside.
  3. Line grape halves up the middle of the wrap, leaving 1 inch at each end.
  4. Sprinkle grapes lightly with cinnamon.
  5. Roll tightly into a wrap making sure to fold the ends in.

Notes 

  • Chia seeds add extra nutrients and your kids won’t even notice them. Another nutritious option is stirring ground flaxseed into peanut butter.
  • For a peanut-free wrap, substitute almond butter or sunflower seed butter.

Entertain Them With Beans

Sweet & Spicy Bean DipLooking for a new football viewing recipe? Tired of the same old bean dip? Try Sweet and Spicy Bean Dip featuring Great Northern beans.

Sweet & Spicy Bean Dip

Ingredients:

  • 1 – 15 ounce can Great Northern beans, drain and wash
  • 1/3 cup almond butter
  • 1/3 cup olive oil
  • 2 Tbsp fresh lemon juice
  • 1 cup cooked, sweet corn
  • 1/4 cup parmesan cheese alternative
  • 1 – 1.25 oz package taco seasoning
  • 1/3 cup sun dried tomatoes
  • 1 – 8 oz. package vegan cream cheese, softened
  • 1 – 8 oz. vegan sour cream
  • 3 Tablespoons dried chives
  • Spinach leaves
  • Crackers

Instructions:

  1. Blend the Great Northern beans, almond butter, olive oil, and lemon juice using a food processor or blender. Divide bean dip in half, leaving one half in the processor or blender and placing the other half in a separate bowl.
  2. Blend corn and alternative cheese with the bean dip in the processor. Scrape sweet bean dip into one bowl.
  3. Place the other half of the bean dip back into the processor or blender and blend with taco seasoning and sun dried tomatoes to create a spicy bean dip. Extra olive oil may be required to blend sun dried tomatoes
  4. Combine softened cream cheese, sour cream, and dried chives in a third bowl and stir until well mixed.
  5. Line a dinner plate with spinach leaves.
  6. Spoon sweet, yellow bean dip onto half of the plate and spicy, red bean dip onto the other half. Spoon sour cream and chives dip on top of both bean dips.
  7. Serve with the crackers of your choice.

Sautéed Eggplant Parmesan

Sauteed Eggplant ParmesanSubmitted by: Tomeka Young
Yield: 4 servings

Ingredients

  • 2 medium white eggplants
  • ¼ cup olive oil
  • 1 medium red onion
  • 3 large tomatoes
  • 3 cloves garlic, chopped
  • ¼ cup fresh basil, chopped
  • 1 Tbsp basil, dried
  • 1 Cup parmesan

Directions

  1. Rinse and dry eggplant.
  2. Dice eggplant, tomatoes, and onions into small cubes.
  3. Pour olive oil into large frying pan and heat pan on stove top over medium heat.
  4. Add eggplant cubes and red onion. Stir until coated with oil.
  5. Cover pan and turn heat down to low for about 5 minutes. Stir occasionally.
  6. Once eggplant no longer looks white, stir in tomatoes, garlic, and basil.
  7. Turn heat off. Sprinkle generously with Parmesan cheese.

Nutritionals (per serving)

Calories: 354; Total Fat: 23 g; Saturated Fat: 6 g; Cholesterol: 20 mg; Sodium: 511 mg; Total Carbohydrates: 24 g; Fiber: 11 g; Sugar: 10 g; Vitamin A: 7% DV; Vitamin C: 47% DV; Calcium: 49% DV; Iron: 6% DV


Seitan Broccoli Hot Dish

Recipe & Photography by:  Meredith Hink, MS, RD, CD
Serves: 5 – 1 cup servings
Cooking Time: 45 minutes

Seitan Broccoli Hot Dish

When the weather turns cold and the nights are long, it is time to retreat to the dishes that bring warmth and good memories.  The feature dish for this month is a vegetarian adaptation of an old family favorite.  From my family to yours, enjoy!

Ingredients

  • 2 Tbsp. Canola oil
  • 2 Tbsp. Whole wheat flour
  • 1 cup vegetable bouillon
  • ¼ tsp Garlic powder
  • 1 cup Daiya® cheddar style shreds
  • 2 cups Brown rice, cooked
  • 1 8 oz pkg Seitan, cubed
  • 2 cups Broccoli spears, frozen
  • Nonstick pan spray

Directions

  1. Heat oven to 350◦F.
  2. In a medium saucepan, heat oil over medium heat.  Add whole wheat flour to make a roux.  Brown slightly.
  3. Gradually add vegetable broth, stirring constantly until a thick sauce is created.  Add garlic powder.  Add ¾ cup cheddar flavor Daiya®.  Remove from heat.
  4. Spray 10 x 6 pan with nonstick pan spray.  Spread cooked, brown rice along the bottom of the pan.
  5. Break seitan into 1 inch pieces. Layer with broccoli spears in 10X6 baking pan on top of brown rice.  Pour cheese roux over broccoli, seitan, and rice.
  6. Sprinkle remaining ¼ cup Daiya® over dish.
  7. Cover and bake 45 minutes or until dish reaches 135◦F.

Nutrition Information (1 cup serving)

Calories: 301; Total Fat: 12 g; Saturated Fat: 2 g; Trans Fat: 0 g; Cholesterol: 0 mg; Total Carbohydrates: 32 g; Dietary Fiber: 5 g; Sugars; 2 g; Sodium: 406 mg; Protein: 16 g; Vitamin A: 744 IU; Vitamin C: 30 mg; Calcium: 65 mg; Iron: 1.6 mg


Gluten-Free Key Lime Pie

Gluten-Free Key Lime PieSubmitted by: Charles Jeffrey Wiesner, DTR
Yield: 1- 10 inch pie

Ingredients: Crust

  • ¾ cup White rice flour
  • ½ cup Tapioca flour
  • 2 Tbsp Ground flax seed
  • 2 Tbsp Corn starch
  • ¼ tsp Salt
  • ¼ cup Canola oil
  • 2 Tbsp Grandma’s® molasses
  • 2 Tbsp Coconut milk
  • Pam® spray

Directions

  1. Preheat oven to 350 degrees Fahrenheit.
  2. In medium-size bowl, whisk together dry ingredients with a fork.  Set aside.
  3. In a separate container combine the oil, molasses, and coconut milk.  Whisk until well-blended, and then pour liquid into dry mixture.
  4. Mix until flour mixture is evenly moistened.  Press into a 10-inch, PAM® sprayed pie plate.  Do not pre-bake.

Ingredients: Filling

  • 1 lb pkg Azumaya® silken tofu
  • 1 cup Ideal™ No Calorie Sweetener (xylitol crystals)
  • 2- 3.5 g pkgs Truvia™ (stevia)
  • ¾ cup Coconut milk
  • 1-4 oz btl Key lime juice
  • 3 drops Green food coloring
  • 1 tsp Imitation vanilla flavoring
  • ¼ tsp Salt
  • 2 Tbsp White rice flour
  • 2 Tbsp Tapioca flour
  • 2 Tbsp Corn starch
  • 2 Kiwis
  • 8 sprigs Fresh mint

Directions

  1. Place all ingredients except kiwis and mint in a blender.   Process on high for a minute, or until smooth.  Pour into unbaked crust.
  2. Bake at 350 degrees Fahrenheit for 45 minutes or until pie is set in middle.  When pie is done, remove from oven and let cool.  Chill at least four hours before serving.
  3. Just before serving, garnish with 2 kiwis peeled and sliced crosswise into 4 slices each and 8 small sprigs of mint.

Nutritionals: (1/10 pie)

Calories: 225; Total Fat: 11 g; Saturated Fat: 3 g; Cholesterol: 0 mg; Sodium: 75 mg; Carbohydrate: 28g;  Fiber: <1 g; Sugar: 2 g; Protein: 3 g; Vitamin A: 0% DV; Vitamin C: 6% DV; Calcium: 4% DV; Iron: 4% DV


Cookie Dough Nice Cream

A kid-friendly treat, perfect for a hot summer day!

Cool off this summer with a vegan “nice cream.” This recipe is a plant-based version of “cookie-dough” ice cream and you will be asking for more after one bite.

Ingredients for Cookie Dough

  • 1 15oz. can garbanzo beans, drained and rinsed
  • 10 pitted dates
  • 2 Tablespoon peanut butter (no sugar added)
  • 1 teaspoon vanilla extract
  • ½ teaspoon ground cinnamon
  • ¼ cup cacao nibs

Ingredients for Nice Cream

  • 6 medium bananas, peeled, halved and placed in the freezer for at least 3 hours
  • ¾ – 1 cup almond milk, unsweetened
  • 1 tsp vanilla extract

Instructions to make Cookie Dough

  1. In a food processor, blend garbanzo beans, dates, peanut butter, vanilla extract and cinnamon until smooth, stopping to scrape down sides as needed.
  2. With a spatula, stir in cacao nibs.
  3. Flatten dough onto a piece of parchment paper until its’ about ½ inch thick.
    I lined a 9 inch baking pan with parchment paper, added the dough, put another piece of parchment paper on the top and then pressed it flat to fill the pan.
  4. Place flattened dough into freezer for 3 hours or more.
  5. When ready to make the Nice Cream, remove dough from freezer and cut into ½-inch squares.

Instructions to make Nice Cream

  1. Add frozen bananas, ¾ cup almond milk and vanilla to food processor and blend until smooth. Add an additional 1/4 cup of almond milk, 1-2 tablespoons at a time, if needed.
  2. Stir together nice cream and cookie dough chunk squares.
  3. Serve immediately, or, for a more firm texture, freeze in a sealed container 1-2 hours prior to serving.

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


Eggplant Hummus

EggplantWhile strolling down the aisles of the farmer’s market lately I was surprised by the variety of eggplant that I could find. Eggplant comes in a variety of colors from the deep purple, ovoid fruit which is typically cultivated in Europe and North America to the elongated, white, green, or bi-colored varieties found in Asia. Eggplant also goes by many names including aubergine, brinjal, and Chinese or Japanese eggplant. Eggplant is used in a variety of dishes around the globe from French ratatouille, to Middle Eastern baba ghanoush, to stuffed Indian brinjal. A 100 gram serving of cooked eggplant provides just 35 Calories, 8.73 grams of total carbohydrate, 2.5 grams of dietary fiber, and 0.23 grams of fat. If you love eggplant dips, give this recipe a try.

Eggplant Hummus

Yield: 1 ½ cups

Ingredients:

  • 4 small eggplants or 1-2 medium eggplants (3/4 cup cooked)
  • 15 oz can garbanzo beans/chickpeas, drained
  • 1 tsp paprika
  • 2 Tbsp lemon juice
  • 1 Tbsp roasted garlic

Instructions:

  1. Preheat oven to 350°F. Slice eggplant in half and place on an oiled baking sheet, cut side down. Cook for 30-40 minutes until fruit is soft. Allow to cool. Scoop out into a blender or food processor.
  2. Add remaining ingredients to blender or food processor.
  3. Blend until smooth and refrigerate. Prepare 1 day ahead to allow flavor to develop.
  4. Serve with chips, crackers, or slices of pita bread.

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


Asparagus and Grape Stuffed Vegan Omelet

Asparagus and Grape Stuffed Vegan OmeletOne vegan 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


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


Black Bean & Mango Salsa

mango salsaThis makes a perfect football dip for veggies and chips. Serve it as a side dish for tacos or enchiladas. Make it your own by using pineapple, avocado, and your favorite spice!

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.
Yield: 3 cups

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

Submitted by: Debbie Petitpain, MS, RD, LD, and Nina Crowley, MS, RD, LD
Yield: 3 cups


Quick & Easy Vegetable Chili

vegetable chiliSubmitted by: Whitney Voorhees, MPH, RD
Yield: 4 Servings – 1 ½ cups

Ingredients:

  • 2 Tbsp Canola or peanut oil
  • 1 Medium onion, chopped
  • 1-2 cups Fresh vegetables, chopped (mushrooms, celery, zucchini, yellow
  • summer squash, bell peppers)
  • 1 ½ tsp Chili powder (to taste)
  • 1 tsp Worcestershire sauce
  • ¼ tsp Ground red pepper (to taste)
  • 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

Directions:

  1. Heat wok or large skillet on high. Add oil.
  2. Stir onion & other fresh chopped vegetables over heat for about 5 minutes.
  3. Stir in chili powder, Worcestershire sauce, and ground red pepper.
  4. Stir fry about 1 minute.
  5. Stir in undrained canned goods: beans, corn, tomato sauce, and tomato/vegetable juice.
  6. 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.

Nutritionals (1 ½ cups):

Calories: 260; Total Fat: 8 g; Saturated fat: 0.5 g, Cholesterol: 0 mg; Sodium: 85 mg; Carbohydrate: 39 g; Fiber: 12 g; Protein: 10 g; Vitamin A: 20% DV; Vitamin C: 70% DV; Calcium: 8% DV; Iron: 10% DV


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.


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


Salad in a Glass

Salad in a GlassMy family refers to this recipe as a salad in a glass. When I don’t have time to sit down and have a salad I can still have my greens in a jar. The balsamic vinegar adds an extra zing.

Ingredients

  • 6 oz. plain cultured coconut milk
  • 1 cup sliced strawberries
  • 1 peeled kiwi, sliced
  • 15 spinach leaves
  • 1 tsp.  balsamic vinegar

Instruction

  1. Place cultured coconut milk, strawberries, kiwi, spinach leaves, and balsamic vinegar in a blender and blend until smooth.
  2. Serve – garnish with fresh strawberries and spinach leaves if desired.

Yield: 1 ½ cups


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


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


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


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.


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