Posts Tagged ‘brown sugar’

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

Apple Brown Betty [Vegan]

Sunday, January 1st, 2017

Apple Brown Betty

Enjoy this brown Betty – a traditional dessert made by baking apples and bread crumbs.

Ingredients:

1 tsp ground cinnamon

1/4 tsp salt

3/4 cup brown sugar

2 tbsp fresh lemon juice

1/4 cup unsalted vegan margarine, melted

1 tbsp lemon rind, grated

2 cups soft breadcrumbs

4 cups Jonathan or Macintosh apples, peeled, cored and sliced

1/4 cup water, at room temperature

Directions:

Preheat oven to 350?F. Combine breadcrumbs, salt and melted vegan margarine in a bowl. Place 2/3 cup in a lightly greased 1-1/2 quart baking dish. Combine remaining ingredients, except water, in a bowl. Toss to coat apples. Place half of apple mixture over crumbs in baking dish. Sprinkle another 2/3 cup crumbs over apples, and repeat with remaining apples and crumbs. Add water to bottom of baking dish by pouring
down the side of dish, being careful not to moisten crumbs on top. Cover with foil and bake 30 minutes. Remove foil and bake another 20-30 minutes or until apples are cooked through and top is browned. Serve warm.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 35.1%; Total Fat 8.2g; Saturated Fats 5g; Mono-unsaturated Fats 2.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 180mg; Total Carbohydrates 34g; Dietary Fiber 1.6g; Sugar 26g; Protein 1.2g.

More Information:

Vitamins:

Thiamin B1 0.07 mg
Vitamin B12 0.016 mcg
Vitamin K 1.6 mcg
Vitamin A 270 IU
Niacin B3 0.62 mg
Pantothenic Acid 0.12 mg
Riboflavin B2 0.064 mg
Vitamin C 6.6 mg
Vitamin D 0 IU
Vitamin B6 0.05 mg
Vitamin E 0.3 mg
Choline 6.8 mg

Minerals:

Manganese 0.17 mg
Magnesium 8.3 mg
Calcium 45 mg
Zinc 0.15 mg
Phosphorus 23 mg
Copper 0.067 mg
Fluoride 13 mcg
Selenium 2.4 mcg
Sodium 180 mg
Potassium 110 mg
Iron 0.66 mg

Sweet Spiced Pumpkin [Vegan]

Tuesday, 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

Apple Raisin Crisp

Tuesday, 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

Apple Oatmeal Crisp

Sunday, 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

Sugared Sweet Potatoes

Monday, December 1st, 2014
sugared sweet potatoes

Sugared Sweet Potatoes

The holiday season is upon us. We present a holiday side which is naturally vegetarian but can easily become vegan by substituting vegan margarine for the traditional butter. However you choose to make it, it still tastes marvelous and is simple to prepare.

Ingredients:

1-1/3 tbsp unsalted butter or vegan margarine

1/4 tsp ground cinnamon

1/8 tsp salt

1-1/3 tbsp brown sugar, packed firmly

1 lb sweet potatoes, peeled and cut into .5 in. thick slices

Directions:

Place sweet potatoes in a steamer basket over boiling water. Cover saucepan and steam 12-15 minutes or until potatoes are tender. Remove steamer basket from saucepan. Meanwhile, melt butter or vegan margarine in a heavy nonstick skillet over low heat. Stir in brown sugar, cinnamon and salt. Add cooked sweet potatoes to skillet and toss to coat. Serve hot.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 150; % Calories From Fat 24%; Total Fat 4g; Saturated Fats 2.5g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 0.2g; Cholesterol 10mg; Sodium 120mg; Total Carbohydrates 28g; Dietary Fiber 3.8g; Sugar 12g; Protein 2.3g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.008 mcg
Vitamin K 3 mcg
Vitamin A 22000 IU
Niacin B3 1.7 mg
Pantothenic Acid 1 mg
Riboflavin B2 0.12 mg
Vitamin C 22 mg
Vitamin D 0 IU
Vitamin B6 0.33 mg
Vitamin E 0.92 mg
Choline 16 mg

Minerals:

Manganese 0.6 mg
Magnesium 31 mg
Calcium 50 mg
Zinc 0.37 mg
Phosphorus 63 mg
Copper 0.19 mg
Fluoride 0.14 mcg
Selenium 0.33 mcg
Sodium 120 mg
Potassium 550 mg
Iron 0.83 mg

Pineapple Tofu Stir-Fry

Saturday, June 1st, 2013

Pineapple Tofu Stir-FryAt last – a sweet-and-sour dish with a fresh, not cloying, taste. Add a pinch of crushed red pepper, a splash of chile-garlic sauce or a dash of hot sauce to give it a little heat.

This delicious dish is recommended for vegetarian and vegan diets.

Ingredients:

1 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved

5 teaspoons rice vinegar

1 tablespoon soy sauce

1 tablespoon ketchup

2 teaspoons brown sugar

7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into 1/2-inch cubes

1 teaspoon cornstarch

3 teaspoons canola oil, divided

1 tablespoon minced garlic

2 teaspoons minced ginger

1 large bell pepper, cut into 1/2-by-2-inch strips

Directions:

Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.

Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.

Serves 2

Nutrition information:

Nutrition (per serving) Calories 263; Total Fat 12 g; Saturated Fat 1 g; Monounsaturated Fat 5 g; Sodium 368 mg; Carbohydrate 34 g; Fiber 4 g; Protein 10 g; Potassium 549 mg.

Apple Crumb Squares

Monday, April 1st, 2013

Is your sweet tooth begging for satisfaction? Are you in need of dessert that is low cholesterol and low sodium while high in taste? You’ve found it here. When made with margarine instead of butter, this dessert is vegan.

Ingredients:

1/2 tsp salt (necessary)

1/2 tsp baking soda

1 tsp ground cinnamon

1/4 tsp nutmeg

1 cup brown sugar, packed firmly

1-1/2 cups all purpose flour

1 cup applesauce

1/2 cup nuts, chopped

2 cups quick cooking oats, or old fashioned oats, uncooked

3/4 cup unsalted butter or margarine, melted

Directions:

Preheat oven to 375°F. Combine all ingredients, except applesauce and nuts, in a bowl. Mix until crumbly. Reserve 1 cup mixture. Press remaining mixture onto bottom of greased 13×9 in. baking pan. Bake 13-15 minutes. Cool. Spread applesauce over partially baked base and sprinkle with nuts. Sprinkle reserved 1 cup oatmeal mixture over filling. Bake 13-15 minutes or until golden brown. Cool and cut into 2 in. squares.

Serves 20

Nutrition Facts:

Nutrition (per serving) Calories 190; % Calories From Fat 41.2%; Total Fat 8.7g; Saturated Fats 4.6g; Mono-unsaturated Fats 2.7g; Poly-unsaturated Fats 0.8g; Cholesterol 18mg; Sodium 95mg; Total Carbohydrates 27g; Dietary Fiber 1.5g; Sugar 13g; Protein 2.7g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.014 mcg
Vitamin K 1 mcg
Vitamin A 210 IU
Niacin B3 0.74 mg
Pantothenic Acid 0.14 mg
Riboflavin B2 0.086 mg
Vitamin C 0.22 mg
Vitamin D 0 IU
Vitamin B6 0.024 mg
Vitamin E 0.89 mg
Choline 4.5 mg

Minerals:

Manganese 0.5 mg
Magnesium 32 mg
Calcium 24 mg
Zinc 0.41 mg
Phosphorus 61 mg
Copper 0.079 mg
Fluoride 0.87 mcg
Selenium 6.2 mcg
Sodium 95 mg
Potassium 80 mg
Iron 1 mg

Ginger-Orange Squash

Tuesday, March 1st, 2011

A delicious blend of flavors makes this squash dish one you will make over and over. It is low cholesterol and low sodium. If you use margarine instead of butter it is no cholesterol and vegan.

Ingredients:

1/4 tsp ground ginger

2 lb butternut squash, peeled, seeded and cut into 1 in. pieces

2 tbsp frozen orange juice concentrate

2 tbsp brown sugar

1 tbsp unsalted butter or margarine

Directions:

Preheat oven to 400?F. Combine all ingredients in a buttered baking dish. Cover with foil and bake 45 minutes, or until squash is tender. Transfer to a bowl, season with salt and pepper to taste and mash. Microwave method: Puncture squash several times with a knife or fork and place on a microwave safe plate. Cook on high 5 minutes. Cut into quarters and remove seeds and pulp. Return to plate, cut side down, and cover with waxed paper.
Microwave on high 7 minutes. Turn over and microwave on high 6-8 minutes or until soft. Scoop out squash and place in a bowl. Add remaining ingredients and mix well.

Serves 4

Nutrition Facts

Nutrition Facts (per serving): Calories 190; % Calories From Fat 14.7%; Total Fat 3.1g; Saturated Fats 1.9g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 0.2g; Cholesterol 7.6mg; Sodium 6.5mg; Total Carbohydrates 41g; Dietary Fiber 3g; Sugar 14g; Protein 4.2g.

More Information:

Vitamins:

Thiamin B1 0.23 mg
Vitamin K 3.5 mcg
Vitamin A 11000 IU
Vitamin E 4.4 mg
Pantothenic Acid 0.56 mg
Vitamin B6 0.27 mg
Riboflavin B2 0.14 mg
Choline 2.6 mg
Vitamin D 0 IU
Vitamin B12 0.006 mcg
Vitamin C 26 mg
Niacin B3 1.8 mg

Minerals:

Sodium 6.5 mg
Zinc 0.41 mg
Copper 0.13 mg
Calcium 73 mg
Iron 2.1 mg
Manganese 0.6 mg
Magnesium 35 mg
Phosphorus 56 mg
Potassium 550 mg
Fluoride 1.9 mcg
Selenium 1.8 mcg.

Baked Squash with Apple

Monday, November 1st, 2010

Fall means harvest and harvest means the fruit of the vine. In this case butternut squash is paired with apple. This dish is low in calories, fat, sodium, and cholesterol.

Ingredients:

2 tsp unsalted butter or margarine, melted

1 lb butternut squash, peeled and cut into 1 in. cubes

1 Jonathan or Macintosh apple, peeled, cored and chopped

2 tbsp brown sugar

Directions:

Place squash in a steamer basket over boiling water. Cover saucepan and steam 12 to 15 minutes or until tender. Remove from steamer basket and set aside. Combine apples and brown sugar in a heavy saucepan over medium heat. Cook 12 minutes, stirring frequently, until juice has evaporated. Add apples to squash. Stir in melted butter and salt to taste and toss. Transfer mixture to a buttered shallow baking dish. Bake 10 minutes or until
hot.

Serves: 4

Nutrition Facts:

Nutrition (per serving): Calories 120; % Calories From Fat 15.8%; Total Fat 2.1g; Saturated Fats 1.2g; Mono-unsaturated Fats 0.5g; Poly-unsaturated Fats 0.1g; Cholesterol 5.1mg; Sodium 3.8mg; Total Carbohydrates 26g; Dietary Fiber 2g; Sugar 12g; Protein 2.1g.

More Information:

Vitamins:

Thiamin B1 0.11 mg

Vitamin K 2 mcg

Vitamin A 5500 IU

Vitamin E 2.2 mg

Pantothenic Acid 0.29 mg

Vitamin B6 0.14 mg

Riboflavin B2 0.079 mg

Choline 1.9 mg

Vitamin D 0 IU

Vitamin B12 0.004 mcg

Vitamin C 8.6 mg

Niacin B3 0.88 mg

Minerals:

Sodium 3.8 mg

Zinc 0.22 mg

Copper 0.073 mg

Calcium 39 mg

Iron 1.1 mg

Manganese 0.3 mg

Magnesium 18 mg

Phosphorus 30 mg

Fluoride 0.066 mcg

Potassium 280 mg

Selenium 0.87 mcg.