New Potatoes with Curry Sauce

April 1st, 2016

new potatoes with curry sause

An aromatic spicy side dish that will steal the show from the main dish. It is both vegan and vegetarian and is sure to be a hit.

Ingredients:

1/4 cup water

3 tbsp cilantro, chopped

1/2 tsp garlic, crushed

3 tbsp oil

1 lb new potatoes, peeled

1/2 cup tomatoes, chopped

1 tsp ginger, finely chopped

1-1/4 cups curry sauce

1/4 cup onion, minced

Directions:

In saucepan, cook potatoes in water 15 minutes or until tender; drain. In large skillet, cook tomatoes, onion, ginger root and garlic in oil 5-7 minutes. Add curry sauce and water. Cook 2 minutes. Add potatoes. Cover and cook 12-15 minutes. Stir in cilantro.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 230; % Calories From Fat 47%; Total Fat 12g; Saturated Fats 1.7g; Mono-unsaturated Fats 8.2g; Poly-unsaturated Fats 1.9g; Cholesterol 0.1mg; Sodium 350mg; Total Carbohydrates 30g; Dietary Fiber 2.5g; Sugar 2.2g; Protein 3.3g.

More Information:

Vitamins:

Thiamin B1 0.14 mg
Vitamin A 250 IU
Vitamin K 13 mcg
Vitamin E 1.6 mg
Pantothenic Acid 0.67 mg
Vitamin B6 0.38 mg
Riboflavin B2 0.049 mg
Choline 18 mg
Vitamin D 0 IU
Vitamin C 19 mg
Vitamin B12 0.034 mcg
Niacin B3 1.9 mg

Minerals:

Sodium 350 mg
Zinc 0.49 mg
Copper 0.25 mg
Iron 0.78 mg
Calcium 27 mg
Manganese 0.22 mg
Magnesium 33 mg
Potassium 540 mg
Fluoride 67 mcg
Phosphorus 73 mg
Selenium 0.48 mcg

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Baked Bean and Molasses Soup

March 1st, 2016

Baked Bean and Molasses Soup

Winter is hanging for just a bit longer. So this hearty soup can warm the body and sooth the soul. It is vegetarian as well as vegan and delicious. Enjoy.

Ingredients:

2-2/3 cups water

2-2/3 tbsp molasses

1-1/4 lb canned white beans, drained, 1/2 cup mashed

2-1/3 cups canned stewed tomatoes, with juice

1 tbsp chili powder

1-1/4 onion, chopped

1 tsp dry mustard

1 tbsp olive oil

Directions:

Heat oil in a heavy saucepan over medium high heat. Sauté onions about 3 minutes, stirring until softened. Stir in chilli powder and mustard and cook another minute. Add tomatoes and their juice. Stir in remaining ingredients and bring to a boil over high heat. Reduce heat to medium and simmer 8 minutes, uncovered. Break up tomatoes with the back of a spoon. Season with salt and pepper to taste.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 200; % Calories From Fat 18%; Total Fat 4g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.3g; Poly-unsaturated Fats 0.9g; Cholesterol 0mg; Sodium 210mg; Total Carbohydrates 35g; Dietary Fiber 6g; Sugar 6.5g; Protein 8.2g.

More Information:

Vitamins:

Thiamin B1 0.15 mg
Vitamin A 640 IU
Vitamin K 5.5 mcg
Vitamin E 1.5 mg
Pantothenic Acid 0.38 mg
Vitamin B6 0.24 mg
Riboflavin B2 0.084 mg
Choline 4.2 mg
Vitamin D 0 IU
Vitamin C 9.2 mg
Vitamin B12 0 mcg
Niacin B3 0.82 mg

Minerals:

Sodium 210 mg
Zinc 1.3 mg
Copper 0.33 mg
Calcium 110 mg
Iron 4 mg
Manganese 0.78 mg
Magnesium 84 mg
Phosphorus 120 mg
Fluoride 75 mcg
Potassium 730 mg
Selenium 4.7 mcg

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Lentil Chili

February 1st, 2016

Lentil Chili

This vegan chili is a hearty dish that needs only a hearty whole grain bread for a filling meal and it is savory.

Ingredients:

1 onion, chopped

2 tbsp chili powder

4 cloves garlic, crushed

1/8 tsp salt

1 tbsp cumin seed

1 cup dried lentils

2 cups canned tomatoes, drained and chopped

1 cup dry bulgur

2 tbsp olive oil

3 cups vegetable broth

Directions:

Heat oil in a stockpot over medium-high heat. Add garlic and onions; sauté for 5-7 minutes, or until tender. Add lentils and bulgur wheat. Stir in remaining ingredients and bring to a boil. Reduce heat and simmer for 30-35 minutes, or until lentils are tender.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 33.4%; Total Fat 6.3g; Saturated Fats 1g; Mono-unsaturated Fats 3.9g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 480mg; Total Carbohydrates 26g; Dietary Fiber 6.3g; Sugar 3.3g; Protein 6.8g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.12 mcg
Vitamin K 8.4 mcg
Vitamin A 850 IU
Niacin B3 3.7 mg
Pantothenic Acid 0.39 mg
Riboflavin B2 0.14 mg
Vitamin C 11 mg
Vitamin D 0 IU
Vitamin B6 0.32 mg
Vitamin E 2 mg
Choline 21 mg

Minerals:

Manganese 1 mg
Magnesium 59 mg
Calcium 62 mg
Zinc 0.86 mg
Phosphorus 140 mg
Copper 0.23 mg
Fluoride 79 mcg
Selenium 1.2 mcg
Sodium 480 mg
Potassium 450 mg
Iron 2.8 mg

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Nutty Pumpkin and Tofu Coconut Curry

January 1st, 2016

nutty pumpkin and tofu coconut curry

The pumpkin in this recipe is butternut squash in America and butternut pumpkin in Australia. No matter what you call it this vegan dish explodes with flavor in your mouth.

Ingredients:

1 tsp ground cinnamon

1 onion, diced

3/4 cup roasted cashews, finely chopped

2 cloves garlic, crushed

1/2 cup coconut milk

13-1/4 oz tofu, cut into small cubes

2 cups butternut pumpkin, cooked and diced

1 ginger, pieces, about 2 in. long, grated

1/2 tsp nutmeg

2-2/3 tbsp oil

2-2/3 tbsp curry paste

Directions:

Heat oil in a large frying pan or wok over medium heat. Add garlic, ginger, onion, curry paste, and spices; cook for 2-3 minutes, or until fragrant. Add tofu and cook for 3-5 minutes, until slightly crisp. Add pumpkin, cashews, and coconut milk; continue to cook for 2 minutes, or until heated through.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 490; % Calories From Fat 68%; Total Fat 37g; Saturated Fats 11g; Mono-unsaturated Fats 16g; Poly-unsaturated Fats 7.9g; Cholesterol 0mg; Sodium 74mg; Total Carbohydrates 27g; Dietary Fiber 5.2g; Sugar 4.2g; Protein 21g.

More Information:

Vitamins:

Thiamin B1 0.3 mg
Vitamin A 8000 IU
Vitamin K 16 mcg
Vitamin E 2.6 mg
Pantothenic Acid 0.84 mg
Vitamin B6 0.33 mg
Riboflavin B2 0.17 mg
Choline 21 mg
Vitamin D 0 IU
Vitamin B12 0.0047 mcg
Vitamin C 18 mg
Niacin B3 1.9 mg

Minerals:

Sodium 74 mg
Zinc 3.4 mg
Copper 1.1 mg
Calcium 710 mg
Iron 5.9 mg
Manganese 1.9 mg
Magnesium 170 mg
Phosphorus 380 mg
Fluoride 0 mcg
Potassium 760 mg
Selenium 20 mcg

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Apple Raisin Crisp

December 1st, 2015

Apple Raisin Crisp2

Great varieties of apples still abound. And it is the holiday season. Here is the dessert you want to serve often during this festive time of the year.

Ingredients:

1 tsp ground cinnamon

1/8 tsp salt (optional)

1/4 cup sugar

2/3 cup old fashioned oats

2 tbsp chopped walnuts

1/2 tsp lemon juice

1/3 cup all purpose flour

1/2 cup brown sugar, packed firmly

3/4 cup raisins

2 lb Jonathan apples, peeled, cored and sliced

1/3 cup unsalted butter or vegan margarine, softened

Directions:

Preheat oven to 375°F. Combine first 4 ingredients in a bowl. Add 1/4 tsp cinnamon. Cut in butter until mixture resembles coarse meal. Stir in walnuts and set aside. Combine remaining ingredients and remaining cinnamon in a bowl. Transfer apple mixture to a deep buttered baking dish. Sprinkle with oat mixture and bake 40-45 minutes or until top is golden.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 310; % Calories From Fat 31.9%; Total Fat 11g; Saturated Fats 5.7g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 1.4g; Cholesterol 23mg; Sodium 47mg; Total Carbohydrates 56g; Dietary Fiber 3.7g; Sugar 31g; Protein 2.6g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.018 mcg
Vitamin K 1.7 mcg
Vitamin A 310 IU
Niacin B3 0.74 mg
Pantothenic Acid 0.23 mg
Riboflavin B2 0.11 mg
Vitamin C 5.6 mg
Vitamin D 0 IU
Vitamin B6 0.097 mg
Vitamin E 0.36 mg
Choline 10 mg

Minerals:

Manganese 0.5 mg
Magnesium 24 mg
Calcium 34 mg
Zinc 0.45 mg
Phosphorus 68 mg
Copper 0.16 mg
Fluoride 0.36 mcg
Selenium 4.4 mcg
Sodium 47 mg
Potassium 290 mg
Iron 1.2 mg

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Apple Oatmeal Crisp

November 1st, 2015

Apple Oatmeal Crisp

The perfect recipe for an abundant apple season. After one taste, you’ll want to make it again and again.

Ingredients:

1 cup sugar

1/2 tsp ground ginger

1-1/2 tsp ground cinnamon

2/3 cup all purpose flour

1-1/2 tsp nonstick cooking spray

1/3 cup unsalted butter or vegan margarine, chilled and cut into small pieces

1 cup old fashioned oats

4 lb Jonathan or Granny Smith apples, peeled, cored and thinly sliced

2/3 cup brown sugar

1/3 cup raisins, optional

Directions:

Preheat oven to 375°F. Combine apples, sugar, raisins, and half the cinnamon in a large mixing bowl. Mix thoroughly. Transfer to a 9×13 in. baking dish coated with nonstick cooking spray. Set aside. Combine remaining cinnamon, flour, brown sugar and ginger in a food processor or another bowl. Mix thoroughly. Add oatmeal and butter and cut in butter until mixture resembles coarse meal. Sprinkle evenly over apple mixture
to cover. Bake 50-55 minutes until mixture is bubbly and top is browned.

Serves 12

Nutrition Facts:

Nutrition (per serving) Calories 280; % Calories From Fat 20.9%; Total Fat 6.5g; Saturated Fats 3.8g; Mono-unsaturated Fats 1.6g; Poly-unsaturated Fats 0.5g; Cholesterol 15mg; Sodium 4.9mg; Total Carbohydrates 58g; Dietary Fiber 3.3g; Sugar 40g; Protein 2.2g;

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.012 mcg
Vitamin K 1.7 mcg
Vitamin A 240 IU
Niacin B3 0.69 mg
Pantothenic Acid 0.24 mg
Riboflavin B2 0.1 mg
Vitamin C 6.3 mg
Vitamin D 0 IU
Vitamin B6 0.079 mg
Vitamin E 0.29 mg
Choline 10 mg

Minerals:

Manganese 0.44 mg
Magnesium 19 mg
Calcium 25 mg
Zinc 0.4 mg
Phosphorus 58 mg
Copper 0.1 mg
Fluoride 0.37 mcg
Selenium 4.6 mcg
Sodium 4.9 mg
Potassium 220 mg
Iron 0.93 mg

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Sweet Potatoes with Rosemary and Garlic

October 1st, 2015

rosemary swt pot

Crispy on the outside, soft and delicate on the inside with the nutty taste of roasted garlic and the freshness of rosemary is the perfect side dish. Try this tonight!

Ingredients:

2 tbsp olive oil

1 lb sweet potatoes or yams, scrubbed and cut into .5 in. thick slices

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

6 cloves garlic, unpeeled and flattened

Directions:

Preheat oven to 400°F. Combine all ingredients and salt and pepper to taste in a large baking dish. Bake 55-60 minutes, or until potatoes are tender and crusty, stirring occasionally. Discard garlic before serving.

Serves 4    

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 36.5%; Total Fat 6.9g; Saturated Fats 1g; Mono-unsaturated Fats 4.9g; Poly-unsaturated Fats 0.8g; Cholesterol 0mg; Sodium 42mg; Total Carbohydrates 25g; Dietary Fiber 3.8g; Sugar 7.4g; Protein 2.6g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin B12 0 mcg
Vitamin K 6.7 mcg
Vitamin A 22000 IU
Niacin B3 1.7 mg
Pantothenic Acid 1 mg
Riboflavin B2 0.13 mg
Vitamin C 24 mg
Vitamin D 0 IU
Vitamin B6 0.38 mg
Vitamin E 1.8 mg
Choline 16 mg

Minerals:

Manganese 0.64 mg
Magnesium 32 mg
Calcium 52 mg
Zinc 0.42 mg
Phosphorus 68 mg
Copper 0.2 mg
Fluoride 0 mcg
Selenium 0.87 mcg
Sodium 42 mg
Potassium 560 mg
Iron 0.9 mg

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Okra and Tomatoes

September 1st, 2015
okra and tomatoes

Okra and Tomatoes

This time of year is great for okra. Look for small green pods and steer clear of bruising. This is a great simple recipe that is just so good. It is “approved” for vegans and vegetarians and even those who are omnivores because it is just so delicious. Enjoy!

Ingredients:

2 cups canned chopped tomatoes

1 lb okra, cut crosswise into .5 in. slices

1 tbsp vegetable oil

1 onion, chopped

1 tsp sugar

Directions:

Heat the vegetable oil in a heavy nonreactive skillet over medium high heat. Sauté onion 3-4 minutes or until softened. Add okra and sauté another 5-6 minutes, or until okra begins to brown. Stir in tomatoes, sugar and salt to taste. Cover skillet and simmer over low heat 20-30 minutes or until thickened.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 99; % Calories From Fat 33.6%; Total Fat 3.7g; Saturated Fats 0.6g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 2.1g; Cholesterol 0mg; Sodium 21mg; Total Carbohydrates 16g; Dietary Fiber 5.1g; Sugar 6.3g; Protein 3.5g.

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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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