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

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

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

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

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

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

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

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

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

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

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

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Curried Waldorf Salad

May 1st, 2014

Curried Waldorf SaladNamed for the famous New York City hotel where it was first created (sometime between 1893 and 1896), the Waldorf Salad is perfect for an appetizer or a light meal. Traditionally dressed with mayo, this healthier version substitutes lowfat yogurt and is flavored with curry for a delicious mix of sweet and spice. Substituting vegan vanilla yogurt turns this recipe to a vegan
salad.

Ingredients:

1/3 cup raisins

2 Red Delicious apples, cored and diced

1 Granny Smith apple, cored and diced

3/4 cup celery, sliced

1 tbsp walnuts, chopped

1-1/2 tsp curry powder

1/3 cup lowfat vanilla yogurt

Directions:

Combine first 5 ingredients in a bowl and toss. Combine curry powder with the remaining ingredient. Add to apple mixture, tossing gently to coat.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 150; % Calories From Fat 11.4%; Total Fat 1.9g; Saturated Fats 0.3g; Mono-unsaturated Fats 0.4g; Poly-unsaturated Fats 0.8g; Cholesterol 1 mg (0 if using vegan yogurt); Sodium 34mg; Total Carbohydrates 34g; Dietary Fiber 4.9g; Sugar 17g; Protein 2.4g.

More Information:

Vitamins:

Thiamin B1 0.054 mg
Vitamin B12 0.11 mcg
Vitamin K 9.5 mcg
Vitamin A 180 IU
Niacin B3 0.4 mg
Pantothenic Acid 0.28 mg
Riboflavin B2 0.12 mg
Vitamin C 7.9 mg
Vitamin D 0 IU
Vitamin B6 0.13 mg
Vitamin E 0.51 mg
Choline 10mg

Minerals:

Manganese 0.22 mg
Magnesium 22 mg
Calcium 60 mg
Zinc 0.37 mg
Phosphorus 70 mg
Copper 0.12 mg
Fluoride 7.7 mcg
Selenium 1.6 mcg
Sodium 34 mg
Potassium 380 mg
Iron 0.89 mg

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Fruit with Ginger

April 1st, 2014
Misc fruit
Sandy Austin / Foter / CC BY

From the first ingredient to the last, this recipe says, vegan, vegetarian, heart healthy, low fat, no cholesterol, and low sodium. But health benefits aside, it tastes great.

Ingredients:

3 tbsp lemon juice

4 cups water

2 tbsp orange zest, cut into thin strips

2/3 cup sugar

1 tart large apple, quartered, cored and cut into .5 in. pieces

2 pears, quartered, cored and cut into .5 in. pieces

6 oz red seedless grapes, cut in half

1 large banana, peeled, cut in half lengthwise and cut into .5 in. thick pieces

3 tbsp ginger, peeled and crushed

Directions:

Combine fruit with lemon juice in a nonreactive bowl and toss. Set aside in refrigerator. Combine remaining ingredients in a heavy saucepan over high heat. Bring to a boil. Reduce heat to medium and simmer about 30 minutes or until mixture is reduced by half. Discard ginger. Cool syrup by placing saucepan in cold water about 5 minutes or until mixture reaches room temperature. Stir syrup into fruit and chill.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 280; % Calories From Fat 1.4%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 13mg;  Total Carbohydrates 73g; Dietary Fiber 5.8g; Sugar 59g; Protein 1.3g.

More Information:

Vitamins:

Thiamin B1 0.068 mg
Vitamin B12 0 mcg
Vitamin K 12 mcg
Vitamin A 120 IU
Niacin B3 0.57 mg
Pantothenic Acid 0.25 mg
Riboflavin B2 0.1 mg
Vitamin C 23 mg
Vitamin D 0 IU
Vitamin B6 0.23 mg
Vitamin E 0.36 mg
Choline 14 mg

Minerals:

Manganese 0.2 mg
Magnesium 27 mg
Calcium 31 mg
Zinc 0.24 mg
Phosphorus 35 mg
Copper 0.21 mg
Fluoride 180 mcg
Selenium 0.74 mcg
Sodium 13 mg
Potassium 410 mg
Iron 0.52 mg

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Vegetable Rice

March 1st, 2014

There are times when a one pot meal is just fine, particularly when time is of the essence. This vegan and vegetarian one pot wonder is one of those meals. The starch, protein, and vegetables are all in one cooking utensil. And it is so delicious.

Ingredients:

2 cups Italian style peeled tomatoes, chopped

1 small onion, finely chopped

1/2 lb mushrooms, finely chopped

1 red bell pepper, seeded and finely chopped

1 cup long-grain rice

1/4 tsp cayenne

1 tbsp vegan margarine

1/2 tsp salt (optional)

1 cup celery, finely chopped

1/4 lb broccoli, finely chopped

1 cup water

1 cup vegetable stock

Directions:

Combine stock, water, and half the salt in a saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 20-25 minutes, or until rice is tender and liquid is absorbed. Remove from heat and set aside. While rice is cooking, melt margarine in a heavy nonstick skillet over medium heat. Sauté onion 5-7 minutes, stirring frequently, or until softened. Add
mushrooms and sauté 4 minutes. Stir in tomatoes, bell pepper, celery, and broccoli. Simmer 10 minutes or until vegetables begin to soften Season with cayenne and remaining salt. Stir rice into vegetables and cook until heated throughout.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 23.3%; Total Fat 4.4g; Saturated Fats 2.1g; Mono-unsaturated Fats 1.2g; Poly-unsaturated Fats 0.6g; Cholesterol 0.0 mg; Sodium 440mg; Total Carbohydrates 28g; Dietary Fiber 5g; Sugar 8.2g; Protein 6.3g.

More Information:

Vitamins:

Thiamin B1 0.24 mg
Vitamin K 60 mcg
Vitamin A 1800 IU
Vitamin E 2 mg
Pantothenic Acid 1.9 mg
Vitamin B6 0.46 mg
Riboflavin B2 0.38 mg
Choline 44 mg
Vitamin D 12 IU
Vitamin B12 0.006 mcg
Vitamin C 73 mg
Niacin B3 5.5 mg

Minerals:

Sodium 440 mg
Zinc 1.2 mg
Copper 0.48 mg
Calcium 82 mg
Iron 3.3 mg
Manganese 0.5 mg
Magnesium 44 mg
Phosphorus 150 mg
Fluoride 66 mcg
Potassium 780 mg
Selenium 12 mcg

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS

Deviled Tofu Sandwich

February 1st, 2014

This is the vegan and vegetarian answer to an egg salad sandwich. Great for low cholesterol diets as it contains none at all. I would substitute a whole grain bread in the place of the white bread for a more wholesome sandwich.

Ingredients:

1 oz tofu

1/8 tsp soy sauce

1 pinch turmeric

1 tbsp green bell pepper, minced

1/2 tsp mustard

1 tbsp onion, minced (optional)

1 pinch paprika

2 slices white bread, toasted if desired

2 lettuce leaves

1 tomato slice

Directions:

Combine first 7 ingredients in a bowl. Spread mixture on half the slices of bread. Layer with lettuce and tomato and top with remaining bread.

Serves 1

Nutrition Facts:

Nutrition (per serving) Calories 190; % Calories From Fat 20.4%; Total Fat 4.3g; Saturated Fats 0.8g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 2.1g; Cholesterol 0mg; Sodium 410mg; Total Carbohydrates 29g; Dietary Fiber 2.7g; Sugar 3.6g; Protein 9g.

More Information:

Vitamins:

Thiamin B1 0.3 mg
Vitamin A 390 IU
Vitamin K 7.6 mcg
Vitamin E 0.33 mg
Pantothenic Acid 0.2 mg
Vitamin B6 0.13 mg
Riboflavin B2 0.21 mg
Choline 11 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 8.6 mg
Niacin B3 2.5 mg

Minerals:

Sodium 410 mg
Zinc 0.93 mg
Copper 0.26 mg
Calcium 280 mg
Iron 2.9 mg
Manganese 0.66 mg
Magnesium 35 mg
Phosphorus 120 mg
Potassium 220 mg
Fluoride 25 mcg
Selenium 15 mcg

Share and Enjoy

  • Facebook
  • Twitter
  • Delicious
  • Digg
  • StumbleUpon
  • Add to favorites
  • Email
  • RSS