Apple Rice Curry

March 1st, 2015
Apple Rice Curry

Apple Rice Curry

An ideal side dish to complement fall and winter menus. This low cholesterol and low sodium version is vegan and vegetarian friendly.

Ingredients:

1/2 cup onion, chopped

2 tbsp vegetable oil

1 cup apple juice

1-1/2 cups long-grain brown rice

2 tsp curry powder

2-3/4 cups water

1 yellow delicious apple, peeled, cored and chopped

1/2 cup raisins

Directions:

Combine brown rice, apple juice and water with a dash of salt in a heavy saucepan. Bring to a boil over high heat. Boil 5 minutes. Lower heat as low as possible. Cover pan tightly and let rice simmer 45 minutes without lifting lid. Remove from heat and set aside 10 minutes before removing cover. While rice is cooking, soak raisins in hot water 5 minutes. Drain. Heat oil in a heavy nonstick pan over medium heat. Add next 3 ingredients
and sauté 5-7 minutes, or until onion is soft. Stir in apple and sauté 3 minutes. Stir in cooked rice, raisins and salt to taste. Cook until hot. Remove from heat, cover and set aside about 2 minutes before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 270; % Calories From Fat 26.3%; Total Fat 7.9g; Saturated Fats 0.6g; Mono-unsaturated Fats 1.3g; Poly-unsaturated Fats 5.4g; Cholesterol 0mg; Sodium 19mg; Total Carbohydrates 49g; Dietary Fiber 4.1g; Sugar 12g; Protein 3.1g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin K 2.8 mcg
Vitamin A 28 IU
Vitamin E 2.6 mg
Pantothenic Acid 0.31 mg
Vitamin B6 0.23 mg
Riboflavin B2 0.087 mg
Choline 12 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 4.8 mg
Niacin B3 1.5 mg

Minerals:

Sodium 19 mg
Zinc 0.65 mg
Copper 0.21 mg
Calcium 36 mg
Iron 1.5 mg
Manganese 0.9 mg
Magnesium 49 mg
Phosphorus 98 mg
Fluoride 120 mcg
Potassium 370 mg
Selenium 7.7 mcg

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Fragrant Brown Rice

February 1st, 2015
Frangrant Brown Rice

Fragrant Brown Rice

Whole grains have gone from hippy to hip in just a few years. And that’s a good thing, because whole grains—from brown rice and whole-wheat pasta to quinoa, bulgur, and barley—have double benefits: fiber and antioxidants. The yellow raisins and curry in this dish add flavor, texture and substance to an otherwise basic brown rice.

Ingredients:

1 cup long-grain brown rice, rinsed and drained

2 tsp ginger, peeled and finely chopped

1/2 tsp Asian sesame oil

2-1/2 cups water

1/4 cup raisins, yellow or golden

1/2 tsp curry powder

1-1/3 tbsp soy sauce

Directions:

Combine first 4 ingredients in a heavy saucepan. Bring to a boil over medium high heat. Boil 5 minutes. Stir in raisins and curry powder. Lower heat as low as possible. Cover pan tightly and let rice simmer 45 minutes without lifting lid. After 45 minutes, turn off the heat, and let stand covered for 10 minutes. Fluff with a fork. Serve drizzled with soy sauce.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 91; % Calories From Fat 10.9%; Total Fat 1.1g; Saturated Fats 0.2g; Mono-unsaturated Fats 0.4g; Poly-unsaturated Fats 0.4g; Cholesterol 0mg; Sodium 310mg; Total Carbohydrates 19g; Dietary Fiber 1.4g; Sugar 5.6g; Protein 1.9g.

More Information:

Vitamins:

Thiamin B1 0.05 mg
Vitamin K 0.95 mcg
Vitamin A 2.6 IU
Vitamin E 0.094 mg
Pantothenic Acid 0.17 mg
Vitamin B6 0.11 mg
Choline 6.9 mg
Riboflavin B2 0.039 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 0.37 mg
Niacin B3 0.98 mg

Minerals:

Sodium 310 mg
Zinc 0.39 mg
Copper 0.11 mg
Calcium 17 mg
Iron 0.55 mg
Manganese 0.51 mg
Magnesium 29 mg
Potassium 110 mg
Fluoride 110 mcg
Phosphorus 59 mg
Selenium 4.9 mcg

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Blackeye Beans with Wild Rice and Herbs

January 1st, 2015
Black-eyed Peas

Black-eyed Peas

This recipe is practically a complete dish in itself. It is a vegan or vegetarian method of eating quality protein. It also tastes good and fills the house with great aromas. Enjoy.

Ingredients:

1/2 tsp salt (optional)

2 tbsp white wine vinegar

1 large tomato, diced

1 green bell pepper, diced

3 tbsp extra virgin olive oil

1 lb dried black-eyed beans

2 cups long-grain and wild rice blend

1 cup purple onions, diced

1 cup whole kernel corn

1/2 tsp fresh herbs

3 tbsp fresh oregano, chopped

1-1/2 tbsp fresh thyme

Directions:

Prepare blackeye beans according to dry packaged bean preparation method below. Rinse and cover with fresh water. Bring to a boil and cook 30-40 minutes. Do NOT overcook. Beans should be firm. Prepare dressing by whisking together oregano, thyme, white wine vinegar, olive oil, and salt. Set aside. In a flat serving dish, combine white and wild rice, tomato, onion, bell pepper and corn. Add cooked blackeye beans. Add dressing and
toss just to combine. Season with additional salt if necessary. Garnish with fresh herbs. Serve immediately.

Serves 16

Dry Packaged Bean Preparation Method Rinse beans well. In a saucepan, cover beans with water at least 2 in. above the beans and bring to a boil over high heat. Simmer for 5-10 minutes. Turn off heat and let stand at least one hour before proceeding with recipe.

Nutrition Facts:

Nutrition (per serving) Calories 120; % Calories From Fat 22.5%; Total Fat 3g; Saturated Fats 0.4g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 100mg; Total Carbohydrates 19g; Dietary Fiber 2.8g; Sugar 1.2g; Protein 4.1g

More Information:

Vitamins:

Thiamin B1 0.14 mg
Vitamin B12 0 mcg
Vitamin K 3.2 mcg
Vitamin A 130 IU
Niacin B3 0.88 mg
Pantothenic Acid 0.22 mg
Riboflavin B2 0.056 mg
Vitamin C 9.4 mg
Vitamin D 0 IU
Vitamin B6 0.16 mg
Vitamin E 0.46 mg
Choline 4.3 mg

Minerals:

Manganese 0.44 mg
Magnesium 33 mg
Calcium 25 mg
Zinc 0.47 mg
Phosphorus 70 mg
Copper 0.078 mg
Fluoride 1.9 mcg
Selenium 3 mcg
Sodium 100 mg
Potassium 310 mg
Iron 1.2 mg

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Sugared Sweet Potatoes

December 1st, 2014
sugared sweet potatoes

Sugared Sweet Potatoes

The holiday season is upon us. We present a holiday side which is naturally vegetarian but can easily become vegan by substituting vegan margarine for the traditional butter. However you choose to make it, it still tastes marvelous and is simple to prepare.

Ingredients:

1-1/3 tbsp unsalted butter or vegan margarine

1/4 tsp ground cinnamon

1/8 tsp salt

1-1/3 tbsp brown sugar, packed firmly

1 lb sweet potatoes, peeled and cut into .5 in. thick slices

Directions:

Place sweet potatoes in a steamer basket over boiling water. Cover saucepan and steam 12-15 minutes or until potatoes are tender. Remove steamer basket from saucepan. Meanwhile, melt butter or vegan margarine in a heavy nonstick skillet over low heat. Stir in brown sugar, cinnamon and salt. Add cooked sweet potatoes to skillet and toss to coat. Serve hot.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 150; % Calories From Fat 24%; Total Fat 4g; Saturated Fats 2.5g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 0.2g; Cholesterol 10mg; Sodium 120mg; Total Carbohydrates 28g; Dietary Fiber 3.8g; Sugar 12g; Protein 2.3g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.008 mcg
Vitamin K 3 mcg
Vitamin A 22000 IU
Niacin B3 1.7 mg
Pantothenic Acid 1 mg
Riboflavin B2 0.12 mg
Vitamin C 22 mg
Vitamin D 0 IU
Vitamin B6 0.33 mg
Vitamin E 0.92 mg
Choline 16 mg

Minerals:

Manganese 0.6 mg
Magnesium 31 mg
Calcium 50 mg
Zinc 0.37 mg
Phosphorus 63 mg
Copper 0.19 mg
Fluoride 0.14 mcg
Selenium 0.33 mcg
Sodium 120 mg
Potassium 550 mg
Iron 0.83 mg

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Bulgur Pilaf with Currants

November 1st, 2014
Bulgur Pilaf with Currants

Bulgur Pilaf with Currants

Vegans and vegetarians will enjoy the taste of the bulgur made slightly sweet from the currants and delicious with the delicate flavors of the pine nuts and onions.

Ingredients:

1 tsp olive oil

2 tbsp pine nuts, toasted

1 small onion, finely chopped

1 cup bulgur

2 cups vegetable stock, hot

1/4 cup currants, or raisins

Directions:

Preheat oven to 350°F. Heat oil in a heavy oven proof saucepan over medium heat. Sauté onions 2-4 minutes, until soft but not brown. Add bulgur and sauté 1 minute, stirring constantly, until the grains are coated with oil. Add stock and currants and bring to a boil, stirring. Cover and bake 40-45 minutes, or until all liquid has been absorbed and bulgur is tender. Do not stir. Fluff pilaf by tossing it briefly with two forks.
Stir in pine nuts. Season with salt to taste.

Serves 4

Nutrition Facts:

Nutrtion (per serving) Calories 210; % Calories From Fat 25.7%; Total Fat 6g; Saturated Fats 0.8g; Mono-unsaturated Fats 2.4g; Poly-unsaturated Fats 2g; Cholesterol 3.6mg; Sodium 180mg; Total Carbohydrates 34g; Dietary Fiber 6.8g; Sugar 2.9g; Protein 8.2g.

More Information:

Vitamins:

Thiamin B1 0.15mg
Vitamin B12 0mcg
Vitamin K 3.9mcg
Vitamin A 24IU
Niacin B3 3.9mg
Pantothenic Acid 0.42mg
Riboflavin B2 0.16mg
Vitamin C 14mg
Vitamin D 0IU
Vitamin B6 0.22mg
Vitamin E 0.69mg
Choline 24mg

Minerals:

Manganese 1.5mg
Magnesium 76mg
Calcium 24mg
Zinc 1.2mg
Phosphorus 170mg
Copper 0.25mg
Fluoride 0mcg
Selenium 3.6mcg
Sodium 180mg
Potassium 340mg
Iron 1.5mg

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Rigatoni with Tomatoes

October 1st, 2014
Rigatoni and Tomatoes

Rigatoni and Tomatoes

This recipe turns a traditional Italian dish into a low fat, low sodium and low cholesterol vegan dish. The flavors are exquisite while the cooking time from start to finish is only 20 minutes.

Ingredients:

2 cloves garlic, crushed

1/2 cup parsley, chopped

1/2 tsp lemon zest

2 tsp olive oil

1 tsp basil, or 1 Tbsp fresh, chopped

2 cups plum tomato, chopped

10 oz rigatoni pasta, or other tube pasta

Directions:

Combine parsley, lemon zest, and garlic in a bowl and set aside. Heat oil in a heavy nonstick skillet over medium heat. Add tomatoes and basil, if using dried, and simmer 10 minutes, stirring often. Stir in basil, if using fresh, and remove from heat. Cook pasta in boiling water until al dente. Drain and toss with tomatoes and parsley mixture.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 200; % Calories From Fat 10.8%; Total Fat 2.4 g; Saturated Fats 0.4 g; Mono-unsaturated Fats 1.2 g; Poly-unsaturated Fats 0.5 g; Cholesterol 0 mg; Sodium 8.2 mg; Total Carbohydrates 38 g; Dietary Fiber 2.3 g; Sugar 2.6 g; Protein 6.8 g.

More Information:

Vitamins:

Thiamin B1 0.45 mg
Vitamin B12 0 mcg
Vitamin K 87 mcg
Vitamin A 830 IU
Niacin B3 3.7 mg
Pantothenic Acid 0.27 mg
Riboflavin B2 0.2 mg
Vitamin C 13 mg
Vitamin D 0 IU
Vitamin B6 0.12 mg
Vitamin E 0.56 mg
Choline 11 mg

 

Minerals:

Manganese 0.51 mg
Magnesium 33 mg
alcium 24 mg
Zinc 0.81 mg
Phosphorus 110 mg
Copper 0.18 mg
Fluoride 9.6 mcg
Selenium 30 mcg
Sodium 8.2 mg
Potassium 250 mg
Iron 2 mg

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Asparagus with Peppers

September 1st, 2014

 

Asparagus

Asparagus

A low calorie, zero cholesterol, and low sodium vegan and vegetarian recipe that adds a level of elegance and class to any meal.

Ingredients:

1 tbsp olive oil

1-1/2 lb asparagus, tough ends trimmed and cut into 3 in. lengths

1 red bell pepper, seeded and cut into thin strips

1 yellow bell pepper, seeded and cut into thin strips

Directions:

Place asparagus in a steamer basket over boiling water. Cover saucepan and steam 3-4 minutes. Rinse asparagus under cold water. Drain and set aside. Heat oil in a heavy nonstick skillet over medium-high heat. Sauté bell peppers 2-3 minutes, or until slightly softened. Stir in asparagus and sauté until hot. Season with pepper to taste. Serve at room temperature, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 86; % Calories From Fat 39.8%; Total Fat 3.8g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 5.6mg; Total Carbohydrates 11g; Dietary Fiber 4.6g; Sugar 4.4g; Protein 4.5g.

More Information:

Vitamins:

Thiamin B1 0.27 mg
Vitamin B12 0 mcg
Vitamin K 74 mcg
Vitamin A 2300 IU
Niacin B3 2.4 mg
Pantothenic Acid 0.64 mg
Riboflavin B2 0.28 mg
Vitamin C 130 mg
Vitamin D 0 IU
Vitamin B6 0.32 mg
Vitamin E 2.9 mg
Choline 29 mg

Minerals:

Manganese 0.36 mg
Magnesium 33 mg
Calcium 48 mg
Zinc 1.1 mg
Phosphorus 110 mg
Copper 0.38 mg
Fluoride 0 mcg
Selenium 4.1 mcg
Sodium 5.6 mg
Potassium 500 mg
Iron 4 mg

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Toasted Oats Cereal Bars

August 1st, 2014

Toasted Oats Cereal BarsThese toasted oats cereal bars are vegan, vegetarian, delicious, low sodium and no cholesterol. They are easy to make and a healthy to keep around for snacking.

Ingredients:

1/2 cup honey

1 cup semisweet chocolate chips

1/2 cup sugar

1/2 cup peanut butter, creamy

3 cups toasted oats cereal

1 cup dry roasted peanuts, no shells

Directions:

Combine sugar and honey in a saucepan over medium high heat. Bring to a boil and remove from heat. Stir in peanut butter until thoroughly blended. Pour in remaining ingredients and mix until well coated. Spread mixture in a buttered 9×13 in. pan and let cool completely before cutting into squares.

Serves 12

Nutrition Facts:

Nutrition (per serving) Calories 320; % Calories From Fat 45%; Total Fat 16g; Saturated Fats 4.6g; Mono-unsaturated Fats 7.1g; Poly-unsaturated Fats 3.7g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 43g; Dietary Fiber 3.2g; Sugar 32g; Protein 7.4g.

More Information:

Vitamins:

Thiamin B1 0.25 mg
Vitamin B12 0 mcg
Vitamin K 0.85 mcg
Vitamin A 0 IU
Niacin B3 5.5 mg
Pantothenic Acid 0.37 mg
Riboflavin B2 0.24 mg
Vitamin C 0.57 mg
Vitamin D 0 IU
Vitamin B6 0.33 mg
Vitamin E 1.8 mg
Choline 17 mg

Minerals:

Manganese 0.8 mg
Magnesium 64 mg
Calcium 60 mg
Zinc 2.8 mg
Phosphorus 130 mg
Copper 0.26 mg
Fluoride 1.4 mcg
Selenium 2.4 mcg
Sodium 120 mg
Potassium 240 mg
Iron 3.3 m
g

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Simple Lentil Loaf

July 1st, 2014

Simple Lentil Loaf

Simple Lentil Loaf

Lentils are a good source of protein for those on a vegetarian or vegan regiment. This loaf is very simple to prepare and is low in fat and has no cholesterol. And it smells good and has a delicious taste.

Ingredients:

1 clove garlic, crushed

1 cup quick cooking oats

2 cups tomato sauce

1-1/2 tsp Italian seasoning

2 cups lentils

1/2 cup onion, chopped

Directions:

Preheat oven to 350?F. Combine all ingredients and salt to taste in a bowl. Mix thoroughly and press mixture into a lightly oiled loaf pan. Bake 50 minutes.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 460; % Calories From Fat 5.3%; Total Fat 2.7g; Saturated Fats 0.4g; Mono-unsaturated Fats 0.6g; Poly-unsaturated Fats 1.1g; Cholesterol 0mg; Sodium 650mg; Total Carbohydrates 81g; Dietary Fiber 33g; Sugar 8.7g; Protein 30g.

More Information:

Vitamins:

Thiamin B1 0.99 mg
Vitamin B12 0 mcg
Vitamin K 13 mcg
Vitamin A 480 IU
Niacin B3 3.9 mg
Pantothenic Acid 2.2 mg
Riboflavin B2 0.32 mg
Vitamin C 14 mg
Vitamin D 0 IU
Vitamin B6 0.71 mg
Vitamin E 2.4 mg
Choline 110 mg

Minerals:

Manganese 2.4 mg
Magnesium 200 mg
Calcium 92 mg
Zinc 5.6 mg
Phosphorus 570 mg
Copper 0.74 mg
Fluoride 43 mcg
Selenium 15 mcg
Sodium 650 mg
Potassium 1400 mg
Iron 9.7 mg

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Minted Tomato Salad

June 1st, 2014
Minted Tomato Salad

Minted Tomato Salad

A simple but delicious, low calorie, no cholesterol, low sodium salad that is vegan and vegetarian friendly. It is perfect for entertaining.

Ingredients:

2 tbsp olive oil

1 tbsp red wine vinegar

1/8 tsp salt (optional)

1-1/4 lb tomatoes, sliced

1/2 tsp mint, or 1 Tbsp fresh, chopped

1/2 lb red leaf lettuce, or romaine lettuce

Directions:

Arrange tomato slices on a platter. Combine remaining ingredients, except lettuce, in a jar with a tight-fitting lid. Shake vigorously. Pour dressing over tomatoes and toss gently. Serve on a bed of lettuce.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 95; % Calories From Fat 68.2%; Total Fat 7.2g; Saturated Fats 1g; Mono-unsaturated Fats 5g; Poly-unsaturated Fats 0.8g; Cholesterol 0mg; Sodium 95mg; Total Carbohydrates 6.9g; Dietary Fiber 2.2g; Sugar 4g; Protein 2g.

More Information:

Vitamins:

Thiamin B1 0.089mg
Vitamin B12 0mcg
Vitamin K 95mcg
Vitamin A 5400IU
Niacin B3 1mg
Pantothenic Acid 0.21mg
Riboflavin B2 0.071mg
Vitamin C 20mg
Vitamin D 0IU
Vitamin B6 0.17mg
Vitamin E 1.8mg
Choline 16mg

Minerals:

Manganese 0.28mg
Magnesium 23mg
Calcium 33mg
Zinc 0.36mg
Phosphorus 50mg
Copper 0.1mg
Fluoride 3.3mcg
Selenium 0.85mcg
Sodium 95mg
Potassium 440mg
Iron 1.1mg

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