Spanish Brussels Sprouts

August 1st, 2015
Spanish Brussels Sprouts

Spanish Brussels Sprouts

This vegetarian and vegan side dish features Brussels sprouts, which kids don’t normally like to eat as well as some adults, into a dish they will enjoy.

Ingredients:

1/4 tsp rosemary, or 1/2 tsp fresh, chopped

2 tsp olive oil

1 cup Italian style peeled tomatoes, chopped

1 lb Brussels sprouts, cut in half

1/4 cup green bell pepper, seeded and chopped

2 tbsp onions, chopped

1/8 tsp salt (optional)

1/4 tsp basil, or 1 tsp fresh, chopped

Directions:

Place Brussels sprouts in a steamer basket over boiling water. Cover saucepan and steam 8 minutes or until tender. Heat oil in a non-reactive saucepan over medium heat. Sauté onions and green pepper 3-4 minutes or until tender. Add tomatoes, herbs, and salt to taste. Simmer 3-4 minutes. Add Brussels sprouts to tomato mixture. Simmer until heated throughout.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 83; % Calories From Fat 29.3%; Total Fat 2.7g; Saturated Fats 0.4g; Mono-unsaturated Fats 1.7g; Poly-unsaturated Fats 0.4g; Cholesterol 0mg; Sodium 110mg; Total Carbohydrates 14g; Dietary Fiber 5.1g; Sugar 4.4g; Protein 4.4g.

More Information:

Vitamins:

Thiamin B1 0.19 mg
Vitamin K 200 mcg
Vitamin A 970 IU
Vitamin E 1.8 mg
Pantothenic Acid 0.43 mg
Vitamin B6 0.34 mg
Choline 27 mg
Riboflavin B2 0.14 mg
Vitamin D 0 IU
Vitamin C 110 mg
Vitamin B12 0 mcg
Niacin B3 1.3 mg

Minerals:

Sodium 110 mg
Zinc 0.58 mg
Copper 0.13 mg
Iron 2.2 mg
Calcium 68 mg
Manganese 0.45 mg
Magnesium 34 mg
Potassium 580 mg
Fluoride 3.1 mcg
Phosphorus 93 mg
Selenium 1.9 mcg

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Honey Banana Pops

July 1st, 2015

honey banana popsTry this treat when you want something sweet but low calorie, low fat and low cholesterol. Naturally vegetarian with protein from nuts. If you can wait freeze them before eating them. These honey banana pops are simple to prepare with the reward of being healthy.

Ingredients:

2 tsp nuts, chopped

2 wooden sticks

1 tsp honey

1 banana

Directions:

Cut bananas in half. Insert wooden stick into the cut ends. Mix honey and chopped nuts. Roll each banana pop in the mixture.

Serves 2

Nutrition Facts:

Nutrition (per serving) Calories 74; % Calories From Fat 13.4%; Total Fat 1.1g; Saturated Fats 0.1g; Mono-unsaturated Fats 0.6g; Poly-unsaturated Fats 0.3g; Cholesterol 0mg; Sodium 0.8mg; Total Carbohydrates 17g; Dietary Fiber 1.8g; Sugar 10g; Protein 1.1g.

More Information:

Vitamins:

Thiamin B1 0.022 mg
Vitamin K 0.29 mcg
Vitamin A 38 IU
Vitamin E 0.56 mg
Pantothenic Acid 0.21 mg
Vitamin B6 0.22 mg
Choline 6.9 mg
Riboflavin B2 0.064 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 5.2 mg

Niacin B3 0.46 mg

Minerals:

Sodium 0.75 mg
Zinc 0.16 mg
Copper 0.066 mg
Iron 0.24 mg
Calcium 8.2 mg
Manganese 0.21 mg
Magnesium 21 mg
Fluoride 1.5 mcg
Potassium 230 mg
Phosphorus 22 mg
Selenium 0.67 mcg

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Black Bean Vegetable Stew

June 1st, 2015
Black Bean Vegetable Stew

Black Bean Vegetable Stew

By now it is no secret that I love black beans. Even though it is now officially summer in North Brooklyn I still enjoy a good tasting black bean recipe. This stew is definitely vegan and vegetarian. Add your favorite bread and the eating is easy. Enjoy.

Ingredients:

1 tbsp olive oil

1 tbsp red wine vinegar

1 onion, diced

1 cup canned crushed tomatoes

3/4 lb broccoli florets

1-1/2 cups canned black beans

1 tbsp rosemary, or 3 Tbsp fresh, chopped

Directions:

Heat oil in a heavy saucepan over medium heat. Sauté onion 5-6 minutes or until translucent. Stir in broccoli, tomato and black beans. Season with rosemary, vinegar, and salt to taste. Reduce heat to medium low and simmer 10 minutes or until broccoli is tender.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 22.2%; Total Fat 4.2g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 0.7g; Cholesterol 0mg; Sodium 520mg; Total Carbohydrates 27g; Dietary Fiber 10g; Sugar 4.5g; Protein 8.4g.

More Information:

Vitamins:

Thiamin B1 0.22 mg
Vitamin B12 0 mcg
Vitamin K 120 mcg
Vitamin A 1400 IU
Niacin B3 1.5 mg
Pantothenic Acid 0.79 mg
Riboflavin B2 0.24 mg
Vitamin C 64 mg
Vitamin D 0 IU
Vitamin B6 0.26 mg
Vitamin E 2.3 mg

Choline 42 mg

Minerals:

Manganese 0.45 mg
Magnesium 60 mg
Calcium 94 mg
Zinc 1 mg
Phosphorus 180 mg
Copper 0.31 mg
Fluoride 3.4 mcg
Selenium 3.1 mcg
Sodium 520 mg
Potassium 700 mg
Iron 3.2 mg

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Pomegranate Guacamole

May 1st, 2015
Pomegranate Guacamole

Pomegranate Guacamole

Summer is approaching here in North Brooklyn making it time to break out the summer recipes just before Memorial Day officially ushers in the lazy hazy days. This low calorie, low sodium, vegan pomegranate guacamole not only tastes great but is pleasant to look upon. Enjoy!

Ingredients:-

1 tbsp lemon juice

1/4 tsp salt

1/4 cup cilantro, chopped

3/4 cup pomegranate seeds, for garnish

2 large avocados, pits removed, peeled and diced

1 pinch salt

Directions:

Place diced avocados in bowl. Score fresh pomegranate and place in a bowl of water. Break open the pomegranate underwater to free the seeds. The seeds will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the seeds in a separate bowl. Reserve 1/2 cup of the seeds from fruit and set aside. Add 1/4 cup pomegranate seeds and the remaining ingredients to the diced avocados. Mix well. Add salt to taste. Place guacamole in a serving bowl and sprinkle remaining pomegranate seeds on top for garnish. Serve with assorted color tortilla chips.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 120; % Calories From Fat 75%; Total Fat 10g; Saturated Fats 2g; Mono-unsaturated Fats 5.6g; Poly-unsaturated Fats 1.7g; Cholesterol 0mg; Sodium 130mg; Total Carbohydrates 8.2g; Dietary Fiber 5.7g; Sugar 2.5g; Protein 2.3g.

More Information:

Vitamins:

Thiamin B1 0.022 mg
Vitamin B12 0 mcg
Vitamin K 2.1 mcg
Vitamin A 190 IU
Niacin B3 0.69 mg
Pantothenic Acid 0.95 mg
Riboflavin B2 0.055 mg
Vitamin C 19 mg
Vitamin D 0 IU
Vitamin B6 0.081 mg
Vitamin E 2.7 mg
Choline 0.21 mg

Minerals:

Manganese 0.1 mg
Magnesium 25 mg
Calcium 11 mg
Zinc 0.41 mg
Phosphorus 41 mg
Copper 0.32 mg
Fluoride 0.0063 mcg
Selenium 0.0089 mcg
Sodium 130 mg
Potassium 360 mg
Iron 0.19 mg

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Easy Ranch Beans

April 1st, 2015
Easy Ranch Beans

Easy Ranch Beans

This is a quick and easy vegetarian and vegan, low fat, low cholestrol dish you can make in 10 minutes. Serve with a dollop of vegan sour cream or with pita bread or both.

Ingredients:

1/2 tsp onion powder

2 tbsp ketchup

1-3/4 cups canned vegetarian baked beans

1-3/4 cups canned red kidney beans, drained and rinsed

1/4 cup green bell pepper, chopped

2 tbsp molasses

Directions:

Place all ingredients in a saucepan and heat thoroughly, about 10 minutes.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 240; % Calories From Fat 3.2%; Total Fat 0.9g;Saturated Fats 0.2g; Mono-unsaturated Fats 0.3g; Poly-unsaturated Fats 0.3g; Cholesterol 0mg; Sodium 760mg; Total Carbohydrates 51g; Dietary Fiber 11g; Sugar 19g; Protein 11g.

More Information:

Vitamins:

Thiamin B1 0.23 mg
Vitamin K 6.4 mcg
Vitamin A 210 IU
Vitamin E 0.32 mg
Pantothenic Acid 0.49 mg
Vitamin B6 0.28 mg
Riboflavin B2 0.15 mg
Choline 72 mg
Vitamin D 0 IU
Vitamin C 7 mg
Vitamin B12 0 mcg
Niacin B3 1.2 mg

Minerals:

Sodium 760 mg
Zinc 4.4 mg
Copper 0.39 mg
Iron 3.3 mg
Calcium 90 mg
Manganese 0.47 mg
Magnesium 89 mg
Potassium 730 mg
Fluoride 1.2 mcg
Phosphorus 190 mg
Selenium 8 mcg

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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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