Archive for September, 2011

Steamed New Potatoes with Mint and Parsley

Friday, September 30th, 2011

The mint and parsley add a special flavor to what would otherwise just be plain steamed potatoes. This is a vegetarian potato dish that is low in cholesterol.

Ingredients:

1/4 tsp salt to taste (optional)
1-1/2 lb small red potatoes, quartered lengthwise
1-1/3 tbsp fresh mint, minced
2 tbsp sour cream
1-1/3 tbsp parsley, minced
2 tbsp unsalted butter

Directions:

In a steamer basket over boiling water steam potatoes, covered, for 10-12 minutes, or until just tender. While potatoes are steaming, in a bowl stir together mint, parsley, butter, sour cream, and salt and pepper to taste. Add the potatoes to herb mixture and toss well.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 190; % Calories From Fat 35.5%; Total Fat 7.5g; Saturated Fats 4.6g; Mono-unsaturated Fats 1.9g; Poly-unsaturated Fats 0.4g; Cholesterol 18mg; Sodium 160mg; Total Carbohydrates 28g; Dietary Fiber 3g; Sugar 1.7g; Protein 3.6g.

More Information:

Vitamins:

Thiamin B1 0.14 mg
Vitamin K 26 mcg
Vitamin A 360 IU
Vitamin E 0.23 mg
Pantothenic Acid 0.52 mg
Vitamin B6 0.29 mg
Choline 31 mg
Riboflavin B2 0.068 mg
Vitamin D 0 IU
Vitamin B12 0.034 mcg
Vitamin C 17 mg
Niacin B3 2 mg

Minerals:

Sodium 160 mg
Zinc 0.61 mg
Copper 0.23 mg
Iron 1.4 mg
Calcium 30 mg
Manganese 0.25 mg
Magnesium 39 mg
Potassium 800 mg
Fluoride 0.21 mcg
Phosphorus 110 mg
Selenium 1.1 mcg

Green Salad with Avocado

Thursday, September 29th, 2011

A very delicious green salad which is vegan, low calories, low sodium, and cholesterol free.

Ingredients:

1/4 cup olive oil
1/2 oz watercress
1 green bell pepper, cored, deseeded and sliced
1 avocado
1 head iceberg lettuce
1/2 cucumber, sliced
1 tsp salt
2 tbsp lemon juice
1 tsp sugar

Directions:

Tear the lettuce into pieces and place in a salad bowl. Divide the watercress into sprigs and add to the bowl with the cucumber and green pepper. Peel the avocado, halve and remove the stone. Cut the avocado into slices just before serving, add to the salad and toss well. Whisk together the lemon juice, oil, sugar, and salt to taste. Pour over the salad; toss well.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 110; % Calories From Fat 78.5%; Total Fat 9.6g; Saturated Fats 1.3g; Mono-unsaturated Fats 6.7g; Poly-unsaturated Fats 1.1g; Cholesterol 0mg; Sodium 9.7mg; Total Carbohydrates 5.7g; Dietary Fiber 2.3g; Sugar 2.7g; Protein 1.2g.

More Information:

Vitamins:

Thiamin B1 0.056 mg
Vitamin A 480 IU
Vitamin K 32 mcg
Vitamin E 1.5 mg
Pantothenic Acid 0.38 mg
Vitamin B6 0.12 mg
Riboflavin B2 0.054 mg
Choline 9.2 mg
Vitamin D 0 IU
Vitamin C 18 mg
Vitamin B12 0 mcg
Niacin B3 0.5 mg

Minerals:

Sodium 9.7 mg
Zinc 0.28 mg
Copper 0.065 mg
Calcium 21 mg
Iron 0.53 mg
Manganese 0.15 mg
Magnesium 14 mg
Phosphorus 31 mg
Potassium 240 mg
Fluoride 0.55 mcg
Selenium 0.21 mcg

Lentil Vegetable Soup

Wednesday, September 28th, 2011

There is nothing like a good lentil soup to satisfy hunger unless it is a lentil vegetable soup. A good tasting vegan soup.

Ingredients:

1/2 tsp basil, or 2 tsp fresh, chopped
1 cup dried lentils
1/2 tsp thyme, or 2 tsp fresh, chopped
4 cups vegetable broth (see September 2007)
3 cloves garlic, crushed
3/4 lb zucchini, cut into .5 in. thick slices
1/2 tsp cayenne, less if desired
2 tsp soy sauce, to taste
2 cups canned crushed tomatoes
1 lb spinach leaves, rinsed and chopped, tough stems discarded
4 pita breads, or other bread
2 tbsp olive oil
4 aluminum foil
1 onion, finely diced
1/4 tsp oregano, or 1 tsp fresh, chopped

Directions:

Preheat oven to 200?F. Wrap pita loaves in foil and place in oven to warm. Heat oil in a heavy non-reactive saucepan over medium heat. Add next 7 ingredients and sauté 5 minutes or until onion is soft, stirring frequently. Add remaining ingredients. Bring to a boil. Reduce heat to medium low and simmer 40-45 minutes or until lentils are tender. Serve with bread.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 320; % Calories From Fat 25%; Total Fat 8.9g; Saturated Fats 1.3g; Mono-unsaturated Fats 5g; Poly-unsaturated Fats 1.6g; Cholesterol 0mg; Sodium 1500mg; Total Carbohydrates 53g; Dietary Fiber 8.2g; Sugar 8g; Protein 13g.

More Information:

Vitamins:

Thiamin B1 0.36 mg
Vitamin K 630 mcg
Vitamin A 15000 IU
Vitamin E 6 mg
Pantothenic Acid 0.64 mg
Vitamin B6 0.56 mg
Choline 47 mg
Riboflavin B2 0.46 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 30 mg
Niacin B3 3.2 mg

Minerals:

Sodium 1500 mg
Zinc 1.6 mg
Copper 0.43 mg
Iron 4.9 mg
Calcium 290 mg
Manganese 1.4 mg
Magnesium 140 mg
Fluoride 5.9 mcg
Potassium 920 mg
Phosphorus 190 mg
Selenium 7 mcg

Broccoli with Cilantro Vinaigrette

Tuesday, September 27th, 2011

The citrus flavor of the cilantro vinaigrette make this broccoli dish burst with flavor. It is a low cholesterol and sodium dish.

Ingredients:

1/4 cup olive oil
2 cloves garlic, crushed
3 tbsp lemon juice
1 lb broccoli florets
1/3 cup cilantro, chopped

Directions:

Place broccoli in a steamer basket over boiling water. Cover pan and steam 6-8 minutes, until tender. Transfer broccoli to a serving bowl. Combine remaining ingredients in a heavy nonstick skillet over medium heat. Stir until hot. Pour sauce over broccoli. Season with salt to taste.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 160; % Calories From Fat 78.8%; Total Fat 14g; Saturated Fats 2g; Mono-unsaturated Fats 9.9g; Poly-unsaturated Fats 1.6g; Cholesterol 0mg; Sodium 49mg; Total Carbohydrates 8.7g; Dietary Fiber 3.8g; Sugar 1.6g; Protein 2.8g.

More Information:

Vitamins:

Thiamin B1 0.075 mg
Vitamin A 1800 IU
Vitamin K 170 mcg
Vitamin E 3.6 mg
Pantothenic Acid 0.72 mg
Vitamin B6 0.25 mg
Choline 46 mg
Riboflavin B2 0.14 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 74 mg
Niacin B3 0.65 mg

Minerals:

Sodium 49 mg
Zinc 0.54 mg
Copper 0.078 mg
Iron 0.93 mg
Calcium 50 mg
Manganese 0.26 mg
Magnesium 25 mg
Potassium 350 mg
Fluoride 4.5 mcg
Phosphorus 80 mg
Selenium 2 mcg

Stuffed Eggplant

Monday, September 26th, 2011

A delicious vegetarian eggplant dish that looks as good to the eye as it tastes to the tongue. Omit the cheddar cheese or use a vegan cheddar for a vegan version.

Ingredients:

1-1/3 tbsp unsalted butter or margarine
2 oz seasoned breadcrumbs
1/2 cup canned crushed tomatoes
1/4 cup onions
1-1/2 lb eggplant, cut in half lengthwise
1/4 green bell pepper, seeded and chopped
1/2 tsp salt (optional)
2 oz cheddar cheese, shredded

Directions:

Preheat oven to 350?F. Scoop out inside of eggplant, leaving .25 in. shell. Set shell aside. Chop eggplant meat and set aside. Melt half the butter in a heavy nonstick skillet over medium heat. Sauté onion, chopped eggplant and bell pepper 3-4 minutes or until onion is softened. Stir in tomato and salt. Simmer 5 minutes. Discard excess liquid from skillet. Stir in cheese along with half of the breadcrumbs. Divide mixture evenly into eggplant shells. Arrange eggplant in a buttered baking pan. Melt remaining butter in a nonstick skillet over medium low heat. Stir in remaining breadcrumbs. Sprinkle buttered breadcrumbs over eggplant. Bake 30 minutes or until tops are golden.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 200; % Calories From Fat 43.6%; Total Fat 9.7g; Saturated Fats 5.7g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 0.8g; Cholesterol 25mg; Sodium 710mg; Total Carbohydrates 23g; Dietary Fiber 7.1g; Sugar 6.8g; Protein 7.8g.

More Information:

Vitamins:

Thiamin B1 0.23 mg
Vitamin A 420 IU
Vitamin K 15 mcg
Vitamin E 0.99 mg
Pantothenic Acid 0.69 mg
Vitamin B6 0.22 mg
Riboflavin B2 0.19 mg
Choline 20 mg
Vitamin D 1.7 IU
Vitamin C 13 mg
Vitamin B12 0.13 mcg
Niacin B3 2.3 mg

Minerals:

Sodium 710 mg
Zinc 1 mg
Copper 0.23 mg
Calcium 160 mg
Iron 1.7 mg
Manganese 0.62 mg
Magnesium 41 mg
Phosphorus 150 mg
Fluoride 5.3 mcg
Potassium 540 mg
Selenium 6.3 mcg

Harvard Beets

Sunday, September 25th, 2011

A very delicious side dish that is low in fat, calories, cholesterol, and sodium. This dish is vegetarian as well as vegan.

Ingredients:

1/2 cup water
1 tsp cornstarch
1/4 cup sugar
1 lb small beets, scrubbed, leaving 1 in. of stem
1/4 cup vinegar

Directions:

Place beets in a steamer basket over boiling water. Cover saucepan and steam 20-25 minutes or until tender. Drain beets and place in cold water to cool. Peel, trim and slice beets. Season with salt if desired and set aside. Combine sugar and cornstarch in a bowl and set aside. Combine vinegar and water in a heavy saucepan over low heat. When liquid is lukewarm, gradually whisk in sugar mixture. Continue to whisk until cornstarch is dissolved. Increase heat to high. Whisk constantly 2-3 minutes or until sauce is thickened. Stir in beets and simmer over medium heat 5 minutes or until beets are heated throughout.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 100; % Calories From Fat 1.8%; Total Fat 0.2g; Saturated Fats 0g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 89mg; Total Carbohydrates 24g;; Dietary Fiber 2.3g; Sugar 22g; Protein 1.9g.

More Information:

Vitamins:

Thiamin B1 0.031 mg
Vitamin K 0.23 mcg
Vitamin A 40 IU
Vitamin E 0.045 mg
Pantothenic Acid 0.16 mg
Vitamin B6 0.076 mg
Choline 7.1 mg
Riboflavin B2 0.048 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 4.1 mg
Niacin B3 0.38 mg

Minerals:

Sodium 89 mg
Zinc 0.4 mg
Copper 0.088 mg
Calcium 20 mg
Iron 0.9 mg
Manganese 0.38 mg
Magnesium 27 mg
Potassium 350 mg
Phosphorus 44 mg
Fluoride 21 mcg
Selenium 0.96 mcg

Beet Borscht

Saturday, September 24th, 2011

A delicious vegetarian borscht that is low in cholesterol. Leave out the sour cream garnish and it is a vegan dish.

Ingredients:

1/2 cup celery, chopped
1-1/2 quarts vegetable broth (see September 2007)
1 lb beets, peeled and chopped
1 tbsp sugar
1 tsp dill, or 1 Tbsp fresh, minced
1/2 cup onions
1/2 cup carrots, peeled and chopped
1 tbsp unsalted butter
1-1/2 lemon juice
1 clove garlic, crushed
1/4 cup fat-free sour cream

Directions:

Melt butter in a heavy non-reactive saucepan over medium heat. Sauté garlic and onion 8 minutes, stirring frequently, until onion is translucent. Stir in stock and dill. Increase heat to medium high and bring to a boil. Add beets, celery and carrots and simmer over medium heat about 25 minutes, stirring occasionally, until vegetables are tender. Stir in vinegar, sugar and salt and pepper to taste. Serve soup with a dollop of sour cream.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 21.9%; Total Fat 3.4g; Saturated Fats 2g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 0.2g; Cholesterol 9.1mg; Sodium 1500mg; Total Carbohydrates 26g; Dietary Fiber 4.4g; Sugar 17g; Protein 3.3g.

More Information:

Vitamins:

Thiamin B1 0.069 mg
Vitamin A 4400 IU
Vitamin K 10 mcg
Vitamin E 0.4 mg
Pantothenic Acid 0.3 mg
Vitamin B6 0.17 mg
Riboflavin B2 0.072 mg
Choline 13 mg
Vitamin D 0 IU
Vitamin C 9.3 mg
Vitamin B12 0.006 mcg
Niacin B3 0.62 mg

Minerals:

Sodium 1500 mg
Zinc 0.53 mg
Copper 0.12 mg
Calcium 63 mg
Iron 1.2 mg
Manganese 0.48 mg
Magnesium 34 mg
Phosphorus 86 mg
Potassium 550 mg
Fluoride 9.4 mcg
Selenium 1.4 mcg

Lentil Beet Salad

Friday, September 23rd, 2011

A vegetarian salad with great protein from lentils and nutrients from beets. Without the optional feta cheese it is a vegan salad.

Ingredients:
3/4 cup extra virgin olive oil
2 cups canned beets, drained, chopped, liquid reserved
10 oz lentils
2 bay leaves
4 cups vegetable broth (see September 2007)
1 onion, chopped
1/2 cup flat leaf parsley, chopped
1 carrot, chopped
2 tbsp olive oil
1 cup fresh basil, chopped
1 cup feta cheese, crumbled (optional)
1/4 cup lemon juice

Directions:

Heat oil in a heavy stock pot over medium high heat. Sauté onion, bay leaves and carrot 3-4 minutes, or until onion is tender. Add stock and lentils and bring to a boil. Reduce heat to low. Cover and simmer about 40 minutes, or until lentils are just soft but not mushy. Drain off any excess water. Rinse under cold water and remove bay leaves. Drain well and season with sea salt and pepper to taste. Chill. Combine 1/2 cup reserved beet liquid with remaining oil and vinegar in a jar with a tight-fitting lid. Add sea salt and pepper to taste. Combine chilled lentils with remaining ingredients in a bowl. Shake dressing and pour over salad. Chill before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 590; % Calories From Fat 83.9%; Total Fat 55g; Saturated Fats 12g; Mono-unsaturated Fats 36g; Poly-unsaturated Fats 5.3g; Cholesterol 33mg; Sodium 1500mg; Total Carbohydrates 17g; Dietary Fiber 2.4g; Sugar 12g; Protein 6.9g.

More Information:

Vitamins:

Thiamin B1 0.092 mg
Vitamin A 3600 IU
Vitamin K 180 mcg
Vitamin E 7.1 mg
Pantothenic Acid 0.58 mg
Vitamin B6 0.27 mg
Riboflavin B2 0.37 mg
Choline 16 mg
Vitamin D 0 IU
Vitamin C 16 mg
Vitamin B12 0.63 mcg
Niacin B3 0.76 mg

Minerals:

Sodium 1500 mg
Zinc 1.5 mg
Copper 0.11 mg
Iron 2.8 mg
Calcium 230 mg
Manganese 0.39 mg
Magnesium 34 mg
Phosphorus 160 mg
Fluoride 26 mcg
Potassium 280 mg
Selenium 6.3 mcg

Burritos With Tofu

Thursday, September 22nd, 2011

A traditional Mexican dish that tastes great but does not contain any meat.

Ingredients:

1 ounce dried shitake mushrooms

2 cups hot water

vegetable cooking spray

4 t. safflower oil, divided

4 eggs, lightly beaten

1 small onion, thinly sliced

1 t. garlic, minced

6 cups Chinese cabbage, shredded

½ pound firm tofu, drained and cut into thin julienne strips

¼ pound zucchini, cut into thin julienne strips

1 medium carrot, scraped and cut into thin julienne strips

½ cup water

½ t. McKay’s Chicken-Style Seasoning

2 T. soy sauce

1 T. cornstarch

12 6-inch flour tortillas

Directions:

Soak mushrooms in hot water 15 minutes; drain and cut into thin julienne strips. Set aside.

Coat a large nonstick skillet with cooking spray; add 2 teaspoons oil. Place over medium-high heat until hot. Add beaten eggs; spread quickly over surface of pan. As mixture begins to cook, gently lift edges of omelet with a spatula, and tilt pan to allow uncooked portions to flow underneath. Cook until eggs are set. Loosen edges with a spatula. Invert skillet onto a cutting surface; remove skillet. Roll up eggs jelly-roll fashion, and cut into 1/8-inch-thick shreds. Set shreds aside.

Add remaining 2 teaspoons oil to skillet. Place over medium-high heat until hot. Add onion and garlic; sauté 2 minutes. Add cabbage, tofu, zucchini, and carrot strips to skillet; sauté over high heat 2 minutes. Combine water, McKay’s seasoning, soy sauce, and cornstarch. Gradually stir cornstarch mixture into vegetable mixture; cook until thickened, stirring constantly. Stir in reserved egg shreds.

Wrap tortillas in aluminum foil and bake at 325o F for 15 minutes. Unwrap and place 1 cup vegetable mixture evenly down the center of each tortilla, and roll up. Yield: 6 servings (2 burritos per serving).

Nutritional information:

Calories: 361 each; protein: 17.8 grams; fat: 18.8 grams; cholesterol: 142 milligrams.

Chickpea Falafel with Cilantro Dip

Wednesday, September 21st, 2011

Little balls of spicy chickpea puree, deep-fried until crisp, are served with a zesty cilantro-flavored mayonnaise.

Ingredients:

14-ounce can chickpeas, drained

6 scallions, finely chopped

1 egg

½ teaspoon ground tumeric

1 garlic clove, crushed

1 teaspoon ground cumin

4 tablespoons chopped cilantro

oil for deep frying

1 small fresh red chile, seeded and finely chopped

3 tablespoons mayonnaise

salt

sprig of cilantro to garnish

Directions:

1. Put the chickpeas in a food processor or blender. Add the scallions and process to a smooth pure. Add the egg, ground tumeric, garlic, cumin and about 1 tablespoon of the chopped cilantro. Process briefly to mix, then season with salt.

2. Working with clean, wet hands, shape the chickpea mixture into about 16 small balls.

3. Heat the oil for deep-frying to 350 F, or until a cube of bread added to the oil browns in 30-45 seconds. Deep-fry the falafel in batches for 2-3 minutes, or until golden. Drain the falafel on paper towels. Place in a serving bowl and keep warm.

4. Stir the remaining chopped cilantro and the chile into the mayonnaise. Garnish with the cilantro sprig and serve alongside the falafel.

Serves 4