Archive for the ‘Recipes’ Category

Almond Rice [Vegan]

Friday, December 1st, 2017

 

A side of fragrant Almond Rice perfectly compliments almost any dish. It makes a pretty presentation

Ingredients:

1 cup vegetable stock

1/8 tsp salt (optional)

1 cup water

1 cup long-grain white rice

2 tbsp slivered almonds

1/8 tsp saffron

Directions:

Bring stock and water to a boil in a saucepan over high heat. Stir in remaining ingredients and pepper to taste 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.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 92; % Calories From Fat 29.3%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 160mg; Total Carbohydrates 14g; Dietary Fiber 1g; Sugar 1g; ; Protein 3g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 0 mcg
Vitamin A 2 IU
Niacin B3 2 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 0 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 8 mg

Minerals:

Manganese 0 mg
Calcium 17 mg
Magnesium 17 mg
Phosphorus 50 mg
Zinc 0 mg
Fluoride 58 mcg
Copper 0 mg
Sodium 160 mg
Selenium 4 mcg
Iron 1 mg
Potassium 100 mg

Banana Pineapple Freeze [Vegan]

Wednesday, November 1st, 2017

Banana Pineapple Freeze

Banana, pineapple, and lemon give this refreshing frozen dessert a taste of the islands no matter where you are. Close your eyes, take a sip, and you’ll never know the difference.

Ingredients:

6 cups crushed ice

1 cup lemonade concentrate

1/2 cup lemon juice

1 tsp lemon zest

1/2 lemon slice, peeled

2 cups pineapple chunks

4 bananas, peeled and cut into 1 in. slices

Directions:

Arrange banana slices in a single layer on a cookie sheet. Freeze about 45 minutes, or until frozen. Combine with remaining ingredients, except ice, in a blender and purée. Serve over crushed ice.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 2.1% ; Total Fat 0.3g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 9.7mg; Total Carbohydrates 37g; Dietary Fiber 2.3g; Sugar 27g; Protein 1g.

More Information:

Vitamins

Thiamin B1 0.065 mg
Vitamin K 0.58 mcg
Vitamin A 67 IU
Vitamin E 0.11 mg
Pantothenic Acid 0.32 mg
Vitamin B6 0.28 mg
Choline 9.6 mg
Riboflavin B2 0.092 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 39 mg
Niacin B3 0.64 mg

Minerals:

Sodium 9.7 mg
Zinc 0.19 mg
Copper 0.14 mg
Iron 0.53 mg
Calcium 18 mg
Manganese 0.55 mg
Magnesium 25 mg
Potassium 300 mg
Phosphorus 20 mg
Fluoride 130 mcg
Selenium 0.79 mcg

Rice and Beans [Vegan]

Sunday, October 1st, 2017

This simple combination of a starch and a protein makes for a complete protein in one dish. Everything else makes for good taste.

Ingredients:

2 cloves garlic, crushed

1/8 tsp salt (optional)

1 bay leaf

1 cup long-grain rice

1/2 cup canned crushed tomatoes

1-1/3 tbsp virgin olive oil

1/2 cup onion, minced

1 peeled eggplant, cut into .5 in. cubes

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

2 cups water

1 can (15 oz) black beans or kidney beans, rinsed and drained

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 and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients, except beans. Add pepper to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 15 minutes. Add beans without stirring. Cover and simmer another 5-10 minutes or until
rice is tender and liquid is absorbed. Let stand 5 minutes before stirring.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 160; % Calories From Fat 22.5%; Total Fat 4g; Saturated Fats 1g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 370mg; Total Carbohydrates 27g; Dietary Fiber 8g; Sugar 3g; Protein 6g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 6 mcg
Vitamin A 63 IU
Niacin B3 2 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 7 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 10 mg

Minerals:

Manganese 1 mg
Calcium 51 mg
Magnesium 44 mg
Phosphorus 120 mg
Zinc 1 mg
Fluoride 67 mcg
Copper 0 mg
Sodium 370 mg
Selenium 4 mcg
Iron 2 mg
Potassium 480 mg

Sweet Potato and Pumpkin Casserole [Vegetarian]

Friday, September 1st, 2017

Sweet Potato and Pumpkin Casserole

A sweet, savory casserole that is great for this time of year and the upcoming holidays (think Thanksgiving and Christmas.)

Ingredients:

3 tbsp unsalted butter

1/4 tsp salt

3/4 cup sugar

2 tsp ground cinnamon

2 cups canned pumpkin

1 cup coconut milk

4 eggs, beaten

2 cups canned sweet potatoes

1/4 cup rice flour

3/4 tsp ground cloves, ground

Directions:

Preheat oven to 350?F. In a bowl, thoroughly combine sweet potato and pumpkin. Mix in remaining ingredients; combine until smooth. Transfer to a 9×13 in. baking pan. Bake at 350?F for about 60 minutes. Let cool before serving.

Serves 12

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 42.9%; Total Fat 10g; Saturated Fats 6g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 1g; Cholesterol 79mg; Sodium 130mg; Total Carbohydrates 28g; Dietary Fiber 3g; Sugar 20g; Protein 4g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 9 mcg
Vitamin A 9400 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 6 mg
Vitamin D 7 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 50 mg

Minerals:

Manganese 1 mg
Calcium 41 mg
Magnesium 27 mg
Phosphorus 82 mg
Zinc 0 mg
Fluoride 1 mcg
Copper 0 mg
Sodium 130 mg
Selenium 6 mcg
Iron 2 mg
Potassium 230 mg

Baked Sweet Potato Slices [Vegan]

Tuesday, August 1st, 2017

Want a simple sweet potato recipe? Here it is.

Ingredients:

2 tbsp unsalted vegan margarine, melted

1/8 tsp salt (optional)

1/4 tsp white pepper

wax paper

1 lb sweet potatoes, peeled and cut into .25 in. slices

1/4 tsp mace, ground

Directions:

Preheat oven to 375?F. Line a baking sheet with wax paper. Arrange potato slices on a baking sheet. Brush sweet potato slices with half the vegan margarine. Season with white pepper, mace and salt. Cover potatoes with another sheet of wax paper, pressing paper to adhere to potatoes. Bake 25 minutes. Remove wax paper and brush with remaining vegan margarine.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 150; % Calories From Fat 36%; Total Fat 6g; Saturated Fats 4g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 24g; Dietary Fiber 4g; Sugar 7g; Protein 2g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 3 mcg
Vitamin A 22000 IU
Niacin B3 2 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 22 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 16 mg

Minerals:

Manganese 1 mg
Calcium 46 mg
Magnesium 31 mg
Phosphorus 63 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 120 mg
Selenium 0 mcg
Iron 1 mg
Potassium 540 mg

Easy Lemon Broccoli Salad [Vegan]

Saturday, July 1st, 2017

Here’s a quick and easy healthy salad.

Ingredients:

2 tbsp lemon juice

1/4 tsp salt to taste (optional)

1 lb broccoli florets

2 tsp virgin olive oil

Directions:

Place the broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes, or until just tender. Transfer the broccoli to serving bowl. Combine lemon juice, oil, salt and pepper to taste in a jar with a tight-fitting lid. Shake vigorously. Pour over broccoli and toss.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 61; % Calories From Fat 44.3%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 190mg; Total Carbohydrates 9g; Dietary Fiber 4g; Sugar 2g; Protein 3g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 160 mcg
Vitamin A 1800 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 77 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 2 mg
Choline 46 mg

Minerals:

Manganese 0 mg
Calcium 46 mg
Magnesium 24 mg
Phosphorus 76 mg
Zinc 1 mg
Fluoride 5 mcg
Copper 0 mg
Sodium 190 mg
Selenium 2 mcg
Iron 1 mg
Potassium 340 mg

Grilled Sweet Potatoes [Vegan]

Thursday, June 1st, 2017

Grilled Sweet PotatoesThe warmer weather is here which means grilling and cooking those sweet potatoes in a different way.

Ingredients:

1-1/3 tbsp unsalted vegan margarine

1-1/3 tbsp brown sugar

2 large sweet potatoes, scrubbed and cut in half lengthwise

4 sheets heavy duty aluminum foil

Directions:

Prepare grill. Arrange sweet potato halves cut side up on individual sheets of aluminum foil. Sprinkle with salt and pepper to taste, dot with vegan margarine and sprinkle with brown sugar. Wrap tightly. Grill 45 minutes, turning frequently until potatoes are tender.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 97; % Calories From Fat 37.1%; Total Fat 4g; Saturated Fats 2g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 0g; Cholesterol 10mg; Sodium 22mg; Total Carbohydrates 15g; Dietary Fiber 2g; Sugar 7g; Protein 1g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 2 mcg
Vitamin A 11000 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 11 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 8 mg

Minerals:

Manganese 0 mg
Calcium 25 mg
Magnesium 16 mg
Phosphorus 32 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 22 mg
Selenium 0 mcg
Iron 0 mg
Potassium 280 mg

Zucchini with Tomatoes [Vegan]

Monday, May 1st, 2017

A delicious, easy to prepare zucchini dish with an exquisite flavor. Enjoy!

Ingredients:

1 tbsp lemon juice

1-1/2 tbsp cilantro, or parsley, chopped

4 shallots, peeled and thinly sliced

1-1/4 lb zucchini, quartered lengthwise and cut crosswise into 1 in. pieces

1 cup canned crushed tomatoes

1/8 tsp salt (optional)

Directions:

Combine first 4 ingredients in a heavy nonstick skillet over medium-high heat. Add pepper to taste. Bring to a boil. Reduce heat to medium low and simmer 3-4 minutes, or until zucchini is tender. Stir in remaining ingredients and serve.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 58; % Calories From Fat 6.2%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.2g; Cholesterol 0mg; Sodium 230mg; Total Carbohydrates 13g; Dietary Fiber 2.2g; Sugar 4.8g; Protein 2.9g.

More Information:

Vitamins:

Thiamin B1 0.11 mg
Vitamin A 720 IU
Vitamin K 8.8 mcg
Vitamin E 0.71 mg
Pantothenic Acid 0.37 mg
Vitamin B6 0.41 mg
Choline 20 mg
Riboflavin B2 0.23 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 33 mg
Niacin B3 1.2 mg

Minerals:

Sodium 230 mg
Zinc 0.62 mg
Copper 0.17 mg
Calcium 53 mg
Iron 1.7 mg
Manganese 0.36 mg
Magnesium 37 mg
Phosphorus 82 mg
Fluoride 0.0038 mcg
Potassium 590 mg
Selenium 0.97 mcg

Sesame Kale [Vegan]

Saturday, April 1st, 2017

Sesame Kale

 

A good, flavorful, healthy eats. A great use of kale and sesame seeds.

Ingredients:

2 cloves garlic, crushed

1 tbsp low sodium soy sauce

2 tsp sesame seeds, toasted

2 tsp sesame oil

1-1/2 lb kale

1/4 cup vegetable stock

2 tsp black pepper, to taste, ground

Directions:

Wash the kale, but let the water cling to it. Cut off and discard the tough stems. Slice the leaves once down the middle, then cut them crosswise into 1 in. wide strips. In a wok, heat the oil. Add the garlic. Sauté for 10 seconds. Add the kale and the stock. Cover and steam for 3 minutes until the kale wilts. Add the soy sauce. Top the kale with sesame seeds and fresh ground pepper. Serve.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 57; % Calories From Fat 47.4%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 7g; Dietary Fiber 3g; Sugar 0g; Protein 4g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 0 mcg
Vitamin A 7100 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 45 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 2 mg

Minerals:

Manganese 1 mg
Calcium 160 mg
Magnesium 25 mg
Phosphorus 47 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 120 mg
Selenium 1 mcg
Iron 1 mg
Potassium 400 mg

Homemade Bean Dip [Vegan]

Wednesday, March 1st, 2017

Homemad Bean Dip

 

A quick and easy vegan bean dip for whatever the occasion.

Ingredients:

2 tbsp vegetable oil

1/4 cup water

1/8 tsp black pepper

1-1/2 tsp lemon juice

1/8 tsp salt, optional

2 tbsp dried parsley

3-1/2 cups canned garbanzo beans, drained

1 tsp granulated garlic

1/2 tsp soy sauce or tamari

Directions:

Combine all ingredients in a mixing bowl or food processor. Chill before serving.

Nutrition Facts:

Nutrition (per serving) Calories 51; % Calories From Fat 26.5%; Total Fat 1.5g; Saturated Fats 0.1g; Mono-unsaturated Fats 0.2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 7.8g; Dietary Fiber 1.5g; Sugar 0g; Protein 1.7g.

More Information:

Vitamins:

Thiamin B1 0.011 mg
Vitamin B12 0 mcg
Vitamin K 1.8 mcg
Vitamin A 21 IU
Niacin B3 0.06 mg
Pantothenic Acid 0.1 mg
Riboflavin B2 0.013 mg
Vitamin C 1.6 mg
Vitamin D 0 IU
Vitamin B6 0.16 mg
Vitamin E 0.38 mg
Choline 11 mg

Minerals:

Manganese 0.22 mg
Magnesium 10 mg
Calcium 13 mg
Zinc 0.37 mg
Phosphorus 31 mg
Copper 0.06 mg
Fluoride 1.7 mcg
Selenium 1 mcg
Sodium 120 mg
Potassium 65 mg
Iron 0.59 mg