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

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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

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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

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Baked Tofu with Ginger

January 1st, 2014

A vegan/vegetarian meat substitute with an excellent flavor and aroma. It is excellent served alone or can be served with additional meal items.

Ingredients:

2 scallions, trimmed and chopped

2 tsp vegetable oil

1 tsp sesame oil

1 tbsp lemon juice

2 tbsp soy sauce

1 lb tofu, cut into .75 in. slices

1/4 cup purchased chutney (optional)

1 tbsp parsley, chopped

1/2 tsp ground ginger

Directions:

Arrange tofu slices in a single layer in a non-reactive baking dish. Combine remaining ingredients, except chutney, in a jar with a tight-fitting lid. Shake vigorously. Pour over tofu and marinate 20 minutes. Preheat oven to 400?F. Bake tofu in marinade 10-15 minutes. Add a small amount of water if tofu becomes too dry. Serve with chutney, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 55.7%; Total Fat 13g; Saturated Fats 1.7g; Mono-unsaturated Fats 3g; Poly-unsaturated Fats 7.8g; Cholesterol 0mg; Sodium 470mg; Total Carbohydrates 6.9g; Dietary Fiber 2.9g; Sugar 0.9g; Protein 19g.

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Fettuccine with Fresh Vegetables

December 1st, 2013

Enjoy this low fat, no cholesterol, low sodium vegetarian and vegan dish. It can serve as the main dish or a dish with a larger meal. Remember the garlic bread.  

Ingredients:

1 lb fettuccine pasta

1 tsp oregano

2-3/4 cups broccoli florets

3 cups carrots, sliced

2 cups julienned green bell pepper, red or yellow bell pepper

Directions:

Bring 8 quarts of water to a boil. Add the pasta and cook for 5 minutes. Add broccoli and carrots, cook for 5 more minutes. Remove from heat and drain. Coat a large skillet with a non-stick spray. Add peppers and onions, saute for 5 minutes. Add oregano, cook for 2 minutes. Toss the pasta and vegetables together with the olive oil and top with chives.

Serves 8

Nutrition Fact:

Nutrition (per serving) Calories 260; % Calories From Fat 4.5%; Total Fat 1.3g; Saturated Fats 0.2g; Mono-unsaturated Fats 0.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 61mg; Total Carbohydrates 54g; Dietary Fiber 5.9g; Sugar 5.4g; Protein 9.5g.

More Information:

Vitamins:

Thiamin B1 0.6 mg
Vitamin B12 0 mcg
Vitamin K 90 mcg
Vitamin A 11000 IU
Niacin B3 4.9 mg
Pantothenic Acid 0.74 mg
Riboflavin B2 0.33 mg
Vitamin C 63 mg
Vitamin D 0 IU
Vitamin B6 0.36 mg
Vitamin E 1.7 mg
Choline 38 mg

Minerals:

Manganese 0.78 mg
Magnesium 52 mg
Calcium 59 mg
Zinc 1.2 mg
Phosphorus 170 mg
Copper 0.23 mg
Fluoride 40 mcg
Selenium 37 mcg
Sodium 61 mg
Potassium 490 mg
Iron 2.8 mg

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Carrots and Yams a l’Orange

November 1st, 2013

Carrots and yams combine with an orange sauce for a delicious low fat, low cholesterol, and low sodium vegan and vegetarian dish that serves up well with anything. The nuts add a crunch as well as protein and other heart friendly nutrients.

Ingredients:

1 tbsp water

1 tsp lemon juice

1/2 cup orange juice

1 tsp cornstarch

1 tsp orange peel, grated

2 cups yams or sweet potatoes, thinly sliced

1 cup carrots, sliced

2 tbsp slivered almonds or pecan pieces

Directions:

Place yams and carrots in a steamer basket over boiling water. Cover pan and steam 10 minutes or until tender. Pour orange juice into a heavy nonreactive pan and bring to a boil over medium heat. Stir cornstarch and water together in a bowl. Stir into orange juice. Add orange peel and lemon juice and stir 4-5 minutes until mixture begins to thicken. Combine yams and carrots in a serving bowl. Add orange sauce and toss lightly
to combine. Serve sprinkled with nuts.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 12.2%; Total Fat 1.9g; Saturated Fats 0.2g; Mono-unsaturated Fats 1.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 30mg; Total Carbohydrates 29g; Dietary Fiber 3.3g; Sugar 12g; Protein 2.7g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0 mcg
Vitamin K 7.6 mcg
Vitamin A 25000 IU
Niacin B3 0.98 mg
Pantothenic Acid 0.66 mg
Riboflavin B2 0.11 mg
Vitamin C 26 mg
Vitamin D 0 IU
Vitamin B6 0.24 mg
Vitamin E 2 mg
Choline 7.2 mg

Minerals:

Manganese 0.73 mg
Magnesium 35 mg
Calcium 56 mg
Zinc 0.46 mg
Phosphorus 72 mg
Copper 0.22 mg
Fluoride 21 mcg
Selenium 0.94 mcg
Sodium 30 mg
Potassium 510 mg
Iron 0.8 mg

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Eggplant and Rice

October 1st, 2013

This delicious eggplant and rice recipe is both vegan and vegetarian. It can be served with vegetables. This dish is low in cholesterol and sodium.

Ingredients:

1-1/3 tbsp virgin olive oil

2 cloves garlic, crushed

1/2 cup onion, minced

1 peeled eggplant, cut into 1/2 in. cubes

1/2 tomato, finely chopped

1 bay leaf

1/2 tsp thyme, or 2 tsp fresh, minced

1 cup long-grain rice

2 cups water

Directions:

Heat oil in a heavy saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until onion is softened. Stir in next 4 ingredients (eggplant, tomato, bay leaf & thyme) and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients and salt to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 31.5%; Total Fat 4.9g; Saturated Fats 0.7g; Mono-unsaturated Fats 3.3g; Poly-unsaturated Fats 0.6g; Cholesterol 0mg; Sodium 9.4mg; Total Carbohydrates 21g; Dietary Fiber 4.7g; Sugar 4.4g; Protein 2.8g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin B12 0 mcg
Vitamin K 10 mcg
Vitamin A 160 IU
Niacin B3 1.5 mg
Pantothenic Acid 0.53 mg
Riboflavin B2 0.059 mg
Vitamin C 6.4 mg
Vitamin D 0 IU
Vitamin B6 0.2 mg
Vitamin E 1.1 mg
Choline 12 mg

Minerals:

Manganese 0.56 mg
Magnesium 27 mg
Calcium 30 mg
Zinc 0.49 mg
Phosphorus 61 mg
Copper 0.17 mg
Fluoride 100 mcg
Selenium 3.7 mcg
Sodium 9.4 mg
Potassium 360 mg
Iron 1 mg

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Broiled Deviled Tomatoes

September 1st, 2013

Deviled TomatoesAny variety of dishes prepared with hot seasonings, such as cayenne or mustard is deviled. Here tomatoes are deviled with mustard creating a vegetarian and vegan dish that is low in calories, low in cholesterol, and low in sodium. A great side dish or appetizer.

Ingredients:

4 large tomatoes, cut in half crosswise and seeded

2 tsp parsley, chopped

2 cups fresh breadcrumbs

1 tsp mustard

1 tbsp olive oil

1 clove garlic, crushed

Directions:

Prepare broiler. Season inside of tomatoes with salt and pepper to taste and arrange in an oiled baking dish. Heat oil in a heavy nonstick skillet over medium high heat. Sauté garlic 1 minute, stirring constantly. Remove from heat and whisk in mustard. Stir in breadcrumbs, parsley and salt to taste. Mix well and spoon into tomatoes. Broil about 5 in. from heat source 2-3 minutes until browned.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 110; % Calories From Fat 35.2%; Total Fat 4.3g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.6g; Poly-unsaturated Fats 0.8g; Cholesterol 0mg; Sodium 130mg; Total Carbohydrates 16g; Dietary Fiber 2.6g; Sugar 5.6g; Protein 3g.

More Information:

Vitamins:

Thiamin B1 0.15 mg
Vitamin A 1600 IU
Vitamin K 27 mcg
Vitamin E 1.5 mg
Pantothenic Acid 0.2 mg
Vitamin B6 0.17 mg
Riboflavin B2 0.094 mg
Choline 15 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 24 mg
Niacin B3 1.9 mg

Minerals:

Sodium 130 mg
Zinc 0.45 mg
Copper 0.15 mg
Calcium 47 mg
Iron 1.2 mg
Manganese 0.3 mg
Magnesium 25 mg
Phosphorus 63 mg
Potassium 460 mg
Fluoride 13 mcg
Selenium 3.1 mcg

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Blueberry-Apricot Shake

August 1st, 2013

It is summer now here in North Brooklyn but this is a nutritious, delicious, antioxidant shake that can be enjoyed all year round. This simple shake is low fat, low cholesterol, low calorie and low sodium.

Ingredients:

1/2 cup blueberries

1/2 ripe medium banana

5-1/2 oz canned apricot nectar

Directions:

In a blender, combine blueberries and banana and process until mixture is coarsely chopped. Add 3 Tbsp. of apricot nectar and process until almost smooth. Add remaining nectar and process until smooth and frothy.

Serves 1

Nutrition Facts:

Nutrition (per serving) Calories 95; % Calories From Fat 4.2%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0.1g; Poly-unsaturated Fats 0.2g; Cholesterol 0mg; Sodium 1.3mg; Total Carbohydrates 24g; Dietary Fiber 3.3g; Sugar 15g; Protein 1.2g.

More Information:

Vitamins:

Thiamin B1 0.046 mg
Vitamin B12 0 mcg
Vitamin K 15 mcg
Vitamin A 78 IU
Niacin B3 0.7 mg
Pantothenic Acid 0.29 mg
Riboflavin B2 0.073 mg
Vitamin C 12 mg
Vitamin D 0 IU
Vitamin B6 0.26 mg
Vitamin E 0.48 mg
Choline 10 mg

Minerals:

Manganese 0.41 mg
Magnesium 20 mg
Calcium 7.4 mg
Zinc 0.21 mg
Phosphorus 22 mg
Copper 0.088 mg
Fluoride 1.3 mcg
Selenium 0.66 mcg
Sodium 1.3 mg
Potassium 270 mg
Iron 0.36 mg

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Mock Frozen “Peach” Daiquiri

July 1st, 2013

When the temperature climbs and one craves a delicious cold non alcoholic drink, this mock peach daiquiri hits the spot. This simple to make drink is non alcoholic, low fat, low cholesterol, low calorie and low sodium but also so delicious.

Ingredients:

1 tbsp fresh lemon juice

1 cup crushed ice

1 cup canned peaches, in juice

2 tbsp frozen pink lemonade concentrate

Directions:

Chill peaches in freezer until very cold. Add to blender container with pink lemonade concentrate, lemon juice, and crushed ice. Puree until smooth. Pour into glasses.

Serves 2

Nutrition Facts: Calories 90 %; Calories From Fat 0.7%, Total Fat 0.1g; Saturated Fats 0g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 12mg; Total Carbohydrates 24g; Dietary Fiber 1.7g; Sugar 13g; Protein 0.9g.

More Information:

Vitamins:

Thiamin B1 0.017 mg
Vitamin B12 0 mcg
Vitamin K 2.1 mcg
Vitamin A 480 IU
Niacin B3 0.75 mg
Pantothenic Acid 0.081 mg
Riboflavin B2 0.039 mg
Vitamin C 11 mg
Vitamin D 0 IU
Vitamin B6 0.032 mg
Vitamin E 0.62 mg
Choline 5.9 mg

Minerals:

Manganese 0.064 mg
Magnesium 11 mg
Calcium 13 mg
Zinc 0.17 mg
Phosphorus 23 mg
Copper 0.095 mg
Fluoride 31 mcg
Selenium 0.38 mcg
Sodium 12 mg
Potassium 180 mg
Iron 0.47 mg
.

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