Posts Tagged ‘flour’

Sauteed Winter Squash Slices [Vegan]

Wednesday, February 1st, 2017

Winter Squash

A perfect side dish for a winter meal.


1/4 tsp salt

1/4 tsp pepper

1/4 tsp dried oregano

1 tbsp parsley

1/2 cup flour

1/4 tsp dried basil

4 cups winter squash, peeled and sliced


Cut the squash into .25 in. slices. Trim off the rind. Combine the flour, salt, pepper, basil, and oregano in a plastic bag. Add the squash and shake to coat lightly. Heat a griddle or large frying pan on medium high. Spray with olive oil and saute 3 to 4 minutes on each side, or until the outside is golden brown and the inside soft. Dust with chopped parsley and serve as a side dish.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 65; % Calories From Fat 0%; Total Fat 0g; Saturated Fats 0g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 100mg; Total Carbohydrates 15g; Dietary Fiber 2g; Sugar 2g; Protein 2g

More Information:


Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 13 mcg
Vitamin A 1100 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 10 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 9 mg


Manganese 0 mg
Calcium 27 mg
Magnesium 14 mg
Phosphorus 30 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 100 mg
Selenium 4 mcg
Iron 1 mg
Potassium 290 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.


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


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:


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


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

Creamy Tofu Over Pasta

Monday, September 12th, 2011

Here is a dish that features a creamy white sauce that is vegetarian and vegan. Choose the proper pasta and the entire dish can be vegan. Perfect as a side dish or the main course.


8 ounces pasta (bows, macaroni, fettuccine)

1 T. olive oil

1 onion, chopped

2 garlic cloves, minced

1 red bell pepper, chunked

2 cups mushrooms, sliced

2 T. parsley, diced

1/4 t. thyme

1/2 t. basil

1/3 cup flour

2 cups calcium-fortified soy milk

1/2 pound tofu, crumbled

1 cup peas

1/2 t. salt


Cook pasta according to package directions. In separate pan, sauté onion and garlic in olive oil. Add bell pepper, mushrooms, parsley, thyme, and basil; sauté until crisp-tender. In blender, process flour, soy milk, and tofu until creamy. Pour over vegetable mixture and cook until just thickened. Add peas and salt and heat through. Place cooked pasta on large serving platter. Top with vegetable and tofu mixture. Serve hot.

Serves 8.

Nutritional information:

Calories per serving: 162; protein: 8 grams; carbohydrate: 24 grams; fat: 4 grams; cholesterol: 0 milligrams

Macaroni and “Cheese”

Monday, December 1st, 2008

Macaroni and “Cheese”

If, after your first wary couple of forkfuls, you don’t think this recipe is better than dairy mac and cheese, which most of us have tasted, you did something wrong. I’ve made it and if you let me come to your house I will show you how it is done.


1/2 cup flour (use all-purpose)

3/4 cup nutritional yeast

1 teaspoon salt

1/4 teaspoon onion powder

1/4 teaspoon garlic powder

1 cup water

1 cup unsweetened, non-dairy milk

3 tablespoons mild-tasting oil (such as corn oil)

1 lb. elbow macaroni (or fusilli, bowties, shells – whatever makes you happy)


Cook macaroni or other pasta according to package directions.

While you pasta is cooking, let’s make the special secret “cheese” sauce:

In a bowl or large measuring cup, combine the water, milk, and oil and whisk briefly.

In another bowl, combine all of the dry ingredients together.

Heat a medium saucepan. Add the dry ingredients to the saucepan, and slowly add the wet ingredients, continuously whisking over medium heat. Once all the ingredients are incorporated, turn up the heat until the mixture begins to bubble and thicken. Keep whisking as the mixture thickens and bubbles – do this for about a minute or two, and then turn the heat down. Keep whisking (your arm may be tired, but it’s a small sacrifice,
trust me). After a spell, your “cheese” sauce should be nice and thick. Turn the heat off, and cover your saucepan.

Drain you pasta when it is done and return it to the pot. Add all of you “cheese” sauce and stir well.

Tomato-Tofu Bisque

Thursday, May 1st, 2008

Tomato-Tofu Bisque

This recipe is a delicious vegan bisque. It uses tofu for the creaminess that one would expect from a bisque. For the vegetable broth see the recipe for September 2007.


I Tbs unsalted stick margarine

1 onion, chopped

1 Tbs all-purpose flour

2 cans no-salt-added diced tomatoes(14 1/2 oz ea)

2 cups vegetable broth

1 tsp dried oregano

3/4 lb tofu (reserve 1/2 cup of the liquid)

1/2 cup minced parsley

2 Tbs minced dill

1 Tbs honey


In a large nonstick saucepan or Dutch oven, melt the margarine. Add the onion and cook, stirring as needed, until softened, about 5 minutes. Add the flour and cook, stirring constantly, until the flour is lightly browned, about 1 minute.

Add the tomatoes, broth, oregano and pepper; bring to a boil. Reduce the heat and simmer, covered, until heated through, about 10 minutes. Meanwhile, in a blender or food processor, puree the tofu and the reserved liquid. Add the tofu, parsley, dill and honey to the tomato mixture; cook, stirring as needed, until just heated through, about 3 minutes.

Serves 4

Nutrition Facts

Nutrition (per serving). 165.0 calories; 31% calories from fat; 6.0 g total fat; 72.0 mg sodium; 23.0 g carbohydrates; 2.0 g fiber; 7.0 g protein.