Posts Tagged ‘butter’

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

Green Beans with Artichoke Hearts

Sunday, 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

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

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

Mashed Pumpkin with Nutmeg

Monday, October 1st, 2012

The feel of fall is in the air in the upper regions of the northern hemisphere which means the pumpkins are ready to eat. This low calorie, low or no cholesterol, low sodium dish is an excellent side dish for that fall meal. Substitute vegan margarine for the butter and the vegetarian dish transforms into a vegan side.

Ingredients:

1/4 tsp ground nutmeg

1/8 tsp salt

3/4 oz unsalted butter or vegan margarine

1 lb pumpkin, peeled and cut into pieces

Directions:

Place pumpkin in a steamer basket over boiling water. Cover pan and steam 10 minutes or until soft. Mash with a fork or potato masher. Add nutmeg, butter and salt to taste. Stir until smooth.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 37; % Calories From Fat 99.7%; Total Fat 4.1g; Saturated Fats 2.6g; Mono-unsaturated Fats 1.1g; Poly-unsaturated Fats 0.2g; Cholesterol 11mg(vegetarian version, zero for the vegan version); Sodium 75mg; Total Carbohydrates 0.1g; Dietary Fiber 0g; Sugar 0g; Protein 0.1g.

More Information:

Vitamins:

Thiamin B1 0.00084 mg
Vitamin K 0.46 mcg
Vitamin A 130 IU
Vitamin E 0.12 mg
Pantothenic Acid 0.0055 mg
Vitamin B6 0.00062 mg
Riboflavin B2 0.0019 mg
Choline 0.96 mg
Vitamin D 0 IU
Vitamin C 0.019 mg
Vitamin B12 0.0085 mcg
Niacin B3 0.0048 mg

Minerals:

Sodium 75 mg
Zinc 0.0088 mg
Copper 0.0031 mg
Calcium 1.8 mg
Iron 0.026 mg
Manganese 0.0085 mg
Magnesium 0.5 mg
Phosphorus 1.6 mg
Fluoride 0.17 mcg
Potassium 2.6 mg
Selenium 0.055 mcg

Millet Rice and Nut Pilaf

Saturday, September 1st, 2012

This recipe is an interesting and delicious vegetarian variation of rice in a meal. By exchanging margarine for the butter the dish becomes vegan. Either way the dish is low in cholesterol and sodium.

Ingredients:

1/2 oz unsalted butter or margarine

3-1/4 cups water

1/2 vegetable bouillon cube, crumbled, large

1 cup long-grain rice

1 cup frozen peas, thawed

3/4 cup millet

1 medium onion, chopped

3/4 cup walnut pieces

Directions:

Melt butter in a medium saucepan over medium heat. Cook onion about 2 minutes, stirring until onion is soft. Stir in rice and millet, to coat grains with butter. Add water and stock cube. Increase heat to high and bring to a boil. Reduce heat to very low, cover tightly and cook 15 minutes. Remove from heat, add peas, without stirring. Cover tightly and cook an additional 5-10 minutes, or until rice is tender and water is absorbed.
Add nuts and stir gently with a fork before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 430; % Calories From Fat 41.9%; Total Fat 20g; Saturated Fats 3.1g; Mono-unsaturated Fats 4.9g; Poly-unsaturated Fats 9.8g; Cholesterol 8.1mg; Sodium 110mg; Total Carbohydrates 52g; Dietary Fiber 7.9g; Sugar 4g; Protein 14g.

More Information:

Vitamins:

Thiamin B1 0.37 mg
Vitamin K 12 mcg
Vitamin A 440 IU
Vitamin E 0.64 mg
Pantothenic Acid 1 mg
Vitamin B6 0.46 mg
Riboflavin B2 0.22 mg
Choline 24 mg
Vitamin D 0 IU
Vitamin C 7.7 mg
Vitamin B12 0.0079 mcg
Niacin B3 3.5 mg

Minerals:

Sodium 110 mg
Zinc 2.3 mg
Copper 0.77 mg
Calcium 47 mg
Iron 3.2 mg
Manganese 2.1 mg
Magnesium 120 mg
Phosphorus 320 mg
Fluoride 150 mcg
Potassium 380 mg
Selenium 9.5 mcg

Vegetarian Black Beans and Rice

Saturday, October 1st, 2011

A low cholesterol vegetarian or vegan dish that is simple to prepare as well as tasty. The black beans are an excellent source of protein.

Ingredients:

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

1 tsp salt (optional)

2 tbsp unsalted butter or margarine

1 cup vegetable broth (see September 2007 recipe)

1 cup water

1 cup white rice

 

Directions:

Combine stock, water and 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 15 minutes. Stir in beans. Cover and simmer another 5-8 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand 5 minutes. Add butter or margarine and fluff with a fork before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving):Calories 210; % Calories From Fat 26.6%; Total Fat 6.2g; Saturated Fats 3.7g; Mono-unsaturated Fats 1.5g; Poly-unsaturated Fats 0.4g; Cholesterol 15mg; Sodium 1200mg; Total Carbohydrates 32g; Dietary Fiber 7.3g; Sugar 0.5g; Protein 7.6g.

More Information:

Vitamins:

Thiamin B1 0.23 mg
Vitamin K 0.5 mcg
Vitamin A 310 IU
Vitamin E 0.16 mg
Pantothenic Acid 0.39 mg
Vitamin B6 0.086 mg
Riboflavin B2 0.14 mg
Choline 1.3 mg
Vitamin D 0 IU
Vitamin B12 0.012 mcg
Vitamin C 2.9 mg
Niacin B3 1.4 mg

Minerals:

Sodium 1200 mg
Zinc 0.77 mg
Copper 0.25 mg
Calcium 42 mg
Iron 2.7 mg
Manganese 0.42 mg
Magnesium 42 mg
Phosphorus 130 mg
Fluoride 42 mcg
Potassium 340 mg
Selenium 4.9 mcg

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

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

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