Posts Tagged ‘garlic cloves’

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

Lentil Chili

Monday, February 1st, 2016

Lentil Chili

This vegan chili is a hearty dish that needs only a hearty whole grain bread for a filling meal and it is savory.

Ingredients:

1 onion, chopped

2 tbsp chili powder

4 cloves garlic, crushed

1/8 tsp salt

1 tbsp cumin seed

1 cup dried lentils

2 cups canned tomatoes, drained and chopped

1 cup dry bulgur

2 tbsp olive oil

3 cups vegetable broth

Directions:

Heat oil in a stockpot over medium-high heat. Add garlic and onions; sauté for 5-7 minutes, or until tender. Add lentils and bulgur wheat. Stir in remaining ingredients and bring to a boil. Reduce heat and simmer for 30-35 minutes, or until lentils are tender.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 33.4%; Total Fat 6.3g; Saturated Fats 1g; Mono-unsaturated Fats 3.9g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 480mg; Total Carbohydrates 26g; Dietary Fiber 6.3g; Sugar 3.3g; Protein 6.8g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.12 mcg
Vitamin K 8.4 mcg
Vitamin A 850 IU
Niacin B3 3.7 mg
Pantothenic Acid 0.39 mg
Riboflavin B2 0.14 mg
Vitamin C 11 mg
Vitamin D 0 IU
Vitamin B6 0.32 mg
Vitamin E 2 mg
Choline 21 mg

Minerals:

Manganese 1 mg
Magnesium 59 mg
Calcium 62 mg
Zinc 0.86 mg
Phosphorus 140 mg
Copper 0.23 mg
Fluoride 79 mcg
Selenium 1.2 mcg
Sodium 480 mg
Potassium 450 mg
Iron 2.8 mg

Nutty Pumpkin and Tofu Coconut Curry

Friday, January 1st, 2016

nutty pumpkin and tofu coconut curry

The pumpkin in this recipe is butternut squash in America and butternut pumpkin in Australia. No matter what you call it this vegan dish explodes with flavor in your mouth.

Ingredients:

1 tsp ground cinnamon

1 onion, diced

3/4 cup roasted cashews, finely chopped

2 cloves garlic, crushed

1/2 cup coconut milk

13-1/4 oz tofu, cut into small cubes

2 cups butternut pumpkin, cooked and diced

1 ginger, pieces, about 2 in. long, grated

1/2 tsp nutmeg

2-2/3 tbsp oil

2-2/3 tbsp curry paste

Directions:

Heat oil in a large frying pan or wok over medium heat. Add garlic, ginger, onion, curry paste, and spices; cook for 2-3 minutes, or until fragrant. Add tofu and cook for 3-5 minutes, until slightly crisp. Add pumpkin, cashews, and coconut milk; continue to cook for 2 minutes, or until heated through.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 490; % Calories From Fat 68%; Total Fat 37g; Saturated Fats 11g; Mono-unsaturated Fats 16g; Poly-unsaturated Fats 7.9g; Cholesterol 0mg; Sodium 74mg; Total Carbohydrates 27g; Dietary Fiber 5.2g; Sugar 4.2g; Protein 21g.

More Information:

Vitamins:

Thiamin B1 0.3 mg
Vitamin A 8000 IU
Vitamin K 16 mcg
Vitamin E 2.6 mg
Pantothenic Acid 0.84 mg
Vitamin B6 0.33 mg
Riboflavin B2 0.17 mg
Choline 21 mg
Vitamin D 0 IU
Vitamin B12 0.0047 mcg
Vitamin C 18 mg
Niacin B3 1.9 mg

Minerals:

Sodium 74 mg
Zinc 3.4 mg
Copper 1.1 mg
Calcium 710 mg
Iron 5.9 mg
Manganese 1.9 mg
Magnesium 170 mg
Phosphorus 380 mg
Fluoride 0 mcg
Potassium 760 mg
Selenium 20 mcg

Sweet Potatoes with Rosemary and Garlic

Thursday, October 1st, 2015

rosemary swt pot

Crispy on the outside, soft and delicate on the inside with the nutty taste of roasted garlic and the freshness of rosemary is the perfect side dish. Try this tonight!

Ingredients:

2 tbsp olive oil

1 lb sweet potatoes or yams, scrubbed and cut into .5 in. thick slices

1/2 tsp rosemary, or 1 Tbsp fresh, chopped

6 cloves garlic, unpeeled and flattened

Directions:

Preheat oven to 400°F. Combine all ingredients and salt and pepper to taste in a large baking dish. Bake 55-60 minutes, or until potatoes are tender and crusty, stirring occasionally. Discard garlic before serving.

Serves 4    

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 36.5%; Total Fat 6.9g; Saturated Fats 1g; Mono-unsaturated Fats 4.9g; Poly-unsaturated Fats 0.8g; Cholesterol 0mg; Sodium 42mg; Total Carbohydrates 25g; Dietary Fiber 3.8g; Sugar 7.4g; Protein 2.6g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin B12 0 mcg
Vitamin K 6.7 mcg
Vitamin A 22000 IU
Niacin B3 1.7 mg
Pantothenic Acid 1 mg
Riboflavin B2 0.13 mg
Vitamin C 24 mg
Vitamin D 0 IU
Vitamin B6 0.38 mg
Vitamin E 1.8 mg
Choline 16 mg

Minerals:

Manganese 0.64 mg
Magnesium 32 mg
Calcium 52 mg
Zinc 0.42 mg
Phosphorus 68 mg
Copper 0.2 mg
Fluoride 0 mcg
Selenium 0.87 mcg
Sodium 42 mg
Potassium 560 mg
Iron 0.9 mg

Homemade Hummus

Wednesday, May 1st, 2013

Anything homemade usually tastes better than store-bought. So you will enjoy this low cholesterol hummus. It is both vegan and vegetarian. But best of all it tastes so good.

Ingredients:

2 tsp fresh mint, chopped, to serve. optional

1/4 tsp Romaine lettuce leaf

2 tbsp tahini

1/2 lemon, juiced

1 pinch water

1/4 lb canned chickpeas, with liquid

1/2 tsp salt

2 cloves garlic, crushed

2 tbsp olive oil

Directions:

Place chick peas in a blender with tahini, garlic, lemon juice, oil, and salt. Blend to a soft creamy purée. Arrange on a bed of lettuce and sprinkle with mint if desired

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 150; % Calories From Fat 66%; Total Fat 11g; Saturated Fats 1.6g; Mono-unsaturated Fats 6.6g; Poly-unsaturated Fats 2.7g; Cholesterol 0mg; Sodium 400mg; Total Carbohydrates 10g; Dietary Fiber 2.4g; Sugar 0.2g; Protein 3.1g.

More Information:

Vitamins:

Thiamin B1 0.11 mg
Vitamin A 26 IU
Vitamin K 4.4 mcg
Vitamin E 1 mg
Pantothenic Acid 0.17 mg
Vitamin B6 0.19 mg
Choline 13 mg
Riboflavin B2 0.051 mg
Vitamin D 0 IU
Vitamin C 5.6 mg
Vitamin B12 0 mcg
Niacin B3 0.48 mg

Minerals:

Sodium 400 mg
Zinc 0.71 mg
Copper 0.19 mg
Iron 1.3 mg
Calcium 49 mg
Manganese 0.34 mg
Magnesium 18 mg
Potassium 110 mg
Fluoride 0.062 mcg
Phosphorus 88 mg
Selenium 1.3 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

Eggplant Curry

Tuesday, September 20th, 2011

A simple and delicious way of cooking eggplants that retains their full flavor.

Ingredients:

2 large eggplant, about 1 pound each

3 tablespoons black mustard seeds

1 bunch scallions, finely chopped

4 ounces button mushrooms, halved

2 garlic cloves, crushed

1 fresh red chile, finely chopped

½ teaspoon chili powder

1 teaspoon salt

14-ounce can chopped tomatoes

1 tablespoon chopped cilantro

sprigs of cilantro, to garnish

 

Directions:

1. Preheat oven to 400 F.  Brush both of the eggplant with 1 tablespoon of the oil and prick with a fork.  Bake for 30-35 minutes, until soft.

2. Meanwhile, heat the remaining oil in a saucepan and saute the mustard seeds or 2 minutes, until they begin to splutter.

3. Add the scallions, mushrooms, garlic and chile and cook for 5 minutes.  Stir in the chili powder, cumin, coriander, tumeric and salt and cook for 3-4 minutes. Add the tomatoes and simmer for 5 minutes.

4. Cut each eggplant in half lengthwise and scoop out the soft flesh into a bowl. Mash the flesh briefly.

5. Add the mashed eggplant and chopped cilantro to the saucepan.  Bring to a boil and simmer for 5 minutes, or until the sauce thickens. Serve garnished with cilantro sprigs.

Serves 4

COOK’S TIP

If you want to omit some of the oil, wrap the eggplants in foil and bake them for 1 hour.

Spicy Potato Wedges with Chili Dip

Friday, September 16th, 2011

The Spicy crust on these potato wedges makes them irresistible, especially when served with a zesty chili dip.

Ingredients:

2 baking potatoes, about 8 ounces each

2 tablespoons olive oil

2 garlic cloves, crushed

1 teaspoon ground allspice

1 teaspoon ground coriander

1 tablespoon paprika

salt

For the dip

1 tablespoon olive oil

1 small onion, finely chopped

1 garlic clove, crushed

7-ounce can chopped tomatoes

1 fresh red chile, seeded and finely chopped

1 tablespoon lemon juice

1 tablespoon chopped cilantro, plus extra to garnish

Directions:

1. Preheat the oven to 400°F.  Wash the potatoes.  Cut them in half and then into 8 wedges.

2. Place the potato wedges in a saucepan of cold water.  Bring to a boil, then lower the heat and simmer gently for 10 minutes, or until the potatoes have softened slightly.  Drain well and pat dry on paper towels.

3. Mix the oil, allspice, coriander and paprika in a roasting pan.  Season with salt.  Add the potatoes and shake to coat thoroughly.  Roast for 20 minutes, turning occasionally.

4. Meanwhile, make the chile dip.  Heat the oil in a saucepan, add the onion and garlic and cook for 5-10 minutes, until soft and golden.  Add the tomatoes with their juice and stir in the chile and vinegar.

5. Cook gently for 10 minutes, until the mixture has reduced and thickened.  Season with salt and garnish with cilantro.

Serves 2

Tofu Salad

Wednesday, September 14th, 2011

This is an delicious salad that is high in protein, vegetarian, and vegan. Gives you yet another thing to do with that tofu in the refrigerator.

Ingredients:

2 one-pound containers reduced-fat, firm tofu (drained and pressed)

2 garlic cloves, minced

2 T. honey

1 T. soy oil

2 T. reduced-sodium soy sauce

cooking spray

12 cups cleaned, fresh mixed salad greens

3/4 cup chopped red bell peppers

11/2 cups broccoli florets

6 ounces blanched pea pods, cut in half

11/2 thinly sliced carrot coins

1/3 cup reduced-sodium soy sauce

1/4 cup water

2 T. lemon juice

2 T. sesame oil

Directions:

Slice each drained tofu block into 1/2-inch thick slices; cover with paper towel and press. Combine garlic, honey, soy oil, and soy sauce. Spread half of the marinade in the bottom of a glass baking dish and top with the tofu slices. Spread the remaining marinade over the tofu. Refrigerate, covered, for 20 minutes to 2 hours. Coat a large nonstick skillet with cooking spray and place over medium-high heat until hot. Remove tofu slices from marinade and add to skillet. Cook for 2 to 3 minutes on each side or until lightly brown; let cool. Cut each piece into wide strips. Combine salad greens, red bell peppers, broccoli, pea pods, and carrots; evenly divide among six plates. Top with tofu. Combine soy sauce, water, lemon juice, and sesame oil. Drizzle salad with dressing. Serve immediately. Serves 6. 

Nutritional information: 

Calories per serving: 300; protein: 21 grams; fat: 13 grams; carbohydrate: 30 grams; cholesterol: 0 milligrams; fiber: 11 grams.