Banana Oatmeal [Vegan]

December 1st, 2016

bananaoatmeal

Oatmeal is a favorite breakfast food, quick, and filling. Add bananas, cinnamon, and maple syrup if you desire and it is just plain delicious.

Ingredients:

1/4 tsp salt

3 cups water

1/4 tsp ground cinnamon

1-1/4 cups old fashioned oats

2 bananas, peeled and coarsely chopped

Directions:

Bring water and salt to a boil in a heavy saucepan over high heat. Stir in oats and cinnamon. Reduce heat to low and continue to cook 4-5 minutes, stirring constantly until oatmeal reaches desired consistency. Remove from heat. Stir in chopped bananas, cover and let sit 5 minutes before serving. Serve with maple syrup, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 160; % Calories From Fat 11.2%; Total Fat 2g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 160mg; Total Carbohydrates 32g; Dietary Fiber 4g; Sugar 8g; Protein 4g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 1 mcg
Vitamin A 38 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 5 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 17 mg

Minerals:

Manganese 1 mg
Calcium 24 mg
Magnesium 55 mg
Phosphorus 120 mg
Zinc 1 mg
Fluoride 130 mcg
Copper 0 mg
Sodium 160 mg
Selenium 8 mcg
Iron 1 mg
Potassium 310 mg

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Sweet Spiced Pumpkin [Vegan]

November 1st, 2016

pumpkins

Sweet spiced pumpkin is simply autumn perfection.

Ingredients:

1/2 tsp cumin seed

1/2 tsp ground ginger

1/2 tsp coriander seed, ground

1 tsp soft brown sugar

1 lb pumpkin, peeled and cut into thin slices

1-1/2 oz vegan margarine, melted

Directions:

Preheat oven to 350?F. Place pumpkin on a greased foil-lined tray. Brush butter over pumpkin. Combine remaining ingredients. Mix well and sprinkle over pumpkin. Bake 35 minutes, or until cooked through. Serve hot.

Serves 4

Nutrition Facts

Nutrition (per serving) Calories 77; % Calories From Fat 93.5%; Total Fat 8g; Saturated Fats 5g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 58mg; Total Carbohydrates 1g; Dietary Fiber 0g; Sugar 1g; Protein 0g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 1 mcg
Vitamin A 250 IU
Niacin B3 0 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 0 mg
Vitamin D 6 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 2 mg

Minerals:

Manganese 0 mg
Calcium 7 mg
Magnesium 2 mg
Phosphorus 5 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 58 mg
Selenium 0 mcg
Iron 0 mg
Potassium 14 m
g

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Apple Salad [Vegetarian]

October 1st, 2016

Apple Salad

Apples are the star of this recipe with great supporting roles by a variety of fruits, nuts, and a vegetable. Delicious!

Ingredients:

1/4 lb seedless grapes

1 celery stalk, finely chopped

1 tbsp honey

1/2 lb pineapple chunks, drained

1/4 cup chopped walnuts

1-1/2 cups vegan vanilla yogurt

1 banana, thinly sliced

3 apples, cored and cubed

Directions:

Combine all ingredients in a bowl. Let stand 20 minutes before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 290; % Calories From Fat 19.9%; Total Fat 6.4g; Saturated Fats 1.3g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 3.6g; Cholesterol 0mg; Sodium 72mg; Total Carbohydrates 57g; Dietary Fiber 5.7g; Sugar 45g; Protein 6.9g.

More Information:

Vitamins:

Thiamin B1 0.16 mg
Vitamin B12 0.49 mcg
Vitamin K 12 mcg
Vitamin A 230 IU
Niacin B3 0.87 mg
Pantothenic Acid 0.89 mg
Riboflavin B2 0.3 mg
Vitamin C 40 mg
Vitamin D 0 IU
Vitamin B6 0.34 mg
Vitamin E 0.44 mg
Choline 30 mg

Minerals:

Manganese 0.94 mg
Magnesium 51 mg
Calcium 190 mg
Zinc 1.2 mg
Phosphorus 180 mg
Copper 0.29 mg
Fluoride 19 mcg
Selenium 5.4 mcg
Sodium 72 mg
Potassium 630 mg
Iron 0.85 mg

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Green Apple-Chipotle Salsa [Vegan]

September 1st, 2016

Green Apple-Chipotle Salsa

Zesty salsa is a western staple, but come apple season, put a new twist on this classic.

Ingredients:

1 tbsp lemon juice

2 tbsp vegetable oil

1 tbsp cumin seed

2 tbsp molasses

1 tbsp white vinegar

1 large yellow onion, finely diced

6 Granny Smith apples, unpeeled, cored and chopped into bite-size pieces

2 cans chipotle chili peppers

2 tsp fresh oregano, chopped

Directions:

Heat oil in a heavy nonstick skillet over medium high heat. Sauté onion 2 minutes. Stir in apples, reduce heat to medium, cover and cook 4-5 minutes, or until apples are just softened. Transfer to a bowl and set aside to cool. Combine remaining ingredients in a blender or food processor and purée. Season with salt and pepper to taste. Mix well. Stir chipotle purée into apple mixture. Mix thoroughly. Cover and refrigerate at least 2 hours or overnight.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 260; % Calories From Fat 27.7%; Total Fat 8g; Saturated Fats 1g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 5g; Cholesterol 0mg; Sodium 440mg; Total Carbohydrates 52g; Dietary Fiber 8g; Sugar 37g; Protein 2g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 10 mcg
Vitamin A 430 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 41 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 3 mg
Choline 16 mg

Minerals:

Manganese 0 mg
Calcium 63 mg
Magnesium 54 mg
Phosphorus 59 mg
Zinc 0 mg
Fluoride 9 mcg
Copper 0 mg
Sodium 440 mg
Selenium 2 mcg
Iron 2 mg
Potassium 600 m

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Celery, apple and Sesame Salad [Vegan]

August 1st, 2016

Celery, Apple and Sesame Salad

 

This healthy salad contains more than 1 serving of fruits and veggies in it. It is full of crisp celery, sweet apples, and crunchy sesame seeds, all coated with a creamy dressing. Very yummy and satisfying!

Ingredients:

3/4 cup olive oil

1 clove garlic, crushed

2 tbsp lemon juice

2 tbsp cider vinegar

2 tbsp salt

1 tsp raw sugar, or white sugar

1/2 tsp mustard

2 tbsp mixed seasoning, such as mint, parsley, chervil, chives, and thyme, chopped

1 head of celery, thinly sliced

4 red dessert apples, cored and thinly sliced

1 tbsp sesame seeds, roasted

Directions:

Put olive oil and next 7 ingredients in a screw-top jar, adding salt to taste. Shake well to blend before serving. Place the celery and apple in a salad bowl. Pour in the dressing and toss well. Just before serving, mix in the sesame seeds.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 310; % Calories From Fat 81.3%; Total Fat 28g; Saturated Fats 4g; Mono-unsaturated Fats 20g; Poly-unsaturated Fats 3g; Cholesterol 0mg; Sodium 8mg; Total Carbohydrates 18g; Dietary Fiber 3g; Sugar 13g; Protein 1g.

More Information:

Vitamins:

Thiamin B1 0mg
Vitamin B12 0mcg
Vitamin K 19mcg
Vitamin A 68IU
Niacin B3 0mg
Pantothenic Acid 0mg
Riboflavin B2 0mg
Vitamin C 8mg
Vitamin D 0IU
Vitamin B6 0mg
Vitamin E 4mg
Choline 5mg

Minerals:

Manganese 0mg
Magnesium 12mg
Calcium 12mg
Zinc 0mg
Phosphorus 26mg
Copper 0mg
Fluoride 4mcg
Selenium 0mcg
Sodium 8mg
Potassium 150mg
Iron 0m
g

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Avocado Salsa [Vegan]

July 1st, 2016

avocado salsa

 

This salsa is absolutely delicious! Its taste is wonderfully fresh and light.

Ingredients:

1/8 tsp hot pepper sauce

2-2/3 tbsp olive oil

1 tsp cumin seed

1 tsp coriander seed, ground

2 large avocados

1/4 tsp lime juice

1 large ripe tomato

1 small red bell pepper

1/4 cup cilantro, chopped, leaves

1 medium red onion, finely chopped

Directions:

Cut avocados in half, remove seed, and peel. Finely chop flesh and transfer to mixing bowl. Add lime juice and toss lightly. Cut tomato in half horizontally and squeeze gently to remove seeds, chop finely. Remove seeds and membrane from pepper and chop finely. Place ground coriander and cumin in a small pan over medium heat. Stir 1 minute to enhance fragrance and flavor; cool. Add all ingredients to avocado in bowl
and gently combine, so that the avocado retains it shape and is not mashed. Refrigerate until required. Serve at room temperature with corn chips or tortilla chips.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 190; % Calories From Fat 80.5%; Total Fat 17g; Saturated Fats 3g; Mono-unsaturated Fats 10g; Poly-unsaturated Fats 2g; Cholesterol 0mg; Sodium 9mg; Total Carbohydrates 12g; Dietary Fiber 7g; Sugar 5g; Protein 3g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 9 mcg
Vitamin A 830 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 39 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 4 mg
Choline 4 mg

Minerals:

Manganese 0 mg
Calcium 24 mg
Magnesium 33 mg
Phosphorus 60 mg
Zinc 1 mg
Fluoride 1 mcg
Copper 0 mg
Sodium 9 mg
Selenium 0 mcg
Iron 1 mg
Potassium 490 m
g

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Baked Bananas in Orange Sauce

June 1st, 2016

Baked Bananas in Orange Sauce 2

This simply luscious dessert looks pretty enough to serve for a special occasion.

Ingredients:

1 tbsp sugar

1/2 tsp ground cinnamon

4 bananas, cut in half lengthwise

3 oranges, juiced and zest peeled

Directions:

Preheat oven to 350°F. Place juice and zest of oranges in a baking dish. Stir in cinnamon. Place bananas cut side down in juice. Bake 12 minutes until bananas have softened. Remove from oven and arrange bananas on a serving plate. Combine sugar and cooking juice and pour over bananas. Serve immediately.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 5.3%; Total Fat 1 g; Saturated Fats 0 g; Mono-unsaturated Fats 0 g; Poly-unsaturated Fats 0 g; Cholesterol 0mg; Sodium 1 mg; Total Carbohydrates 42 g; Dietary Fiber 6 g; Sugar 27 g; Protein 2 g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 1 mcg
Vitamin A 300 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 63 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 20 mg

Minerals:

Manganese 0 mg
Calcium 48 mg
Magnesium 42 mg
Phosphorus 40 mg
Zinc 0 mg
Fluoride 3 mcg
Copper 0 mg
Sodium 1 mg
Selenium 2 mcg
Iron 0 mg
Potassium 600 mg

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Green Beans with Artichoke Hearts

May 1st, 2016

Green Beans and Artichoke Hearts

A low calorie, low or no cholesterol, low sodium dish that is simple to prepare.

Ingredients:

3/4 lb green beans, trimmed

9 oz frozen artichoke hearts, thawed

1 tbsp unsalted butter or vegan margarine

Directions:

Place green beans in a steamer basket over boiling water. Cover saucepan and steam 3 minutes. Add artichoke hearts and steam another 7-8 minutes or until vegetables are tender. Drain vegetables and return to saucepan. Toss vegetables with butter or vegan margarine.

Serves 4

Nutrition Facts:

Nutrtion (per serving) Calories 80; % Calories From Fat 37.1%; Total Fat 3.3g; Saturated Fats 1.9g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 0.3g; Cholesterol 7.6mg; Sodium 39mg; Total Carbohydrates 12g; Dietary Fiber 5.8g; Sugar 1.7g; Protein 3.6g.

More Information:

Vitamins:

Thiamin B1 0.11 mg
Vitamin A 680 IU
Vitamin K 21 mcg
Vitamin E 0.53 mg
Pantothenic Acid 0.21 mg
Vitamin B6 0.12 mg
Riboflavin B2 0.19 mg
Choline 32 mg
Vitamin D 0 IU
Vitamin C 17 mg
Vitamin B12 0.006 mcg
Niacin B3 1.2 mg

Minerals:

Sodium 39 mg
Zinc 0.44 mg
Copper 0.098 mg
Calcium 46 mg
Iron 1.2 mg
Manganese 0.36 mg
Magnesium 41 mg
Phosphorus 72 mg
Fluoride 16 mcg
Potassium 350 mg
Selenium 0.67 mcg

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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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