Posts Tagged ‘molasses’

Green Apple-Chipotle Salsa [Vegan]

Thursday, September 1st, 2016

Green Apple-Chipotle Salsa

Zesty salsa is a western staple, but come apple season, put a new twist on this classic.

Ingredients:

1 tbsp lemon juice

2 tbsp vegetable oil

1 tbsp cumin seed

2 tbsp molasses

1 tbsp white vinegar

1 large yellow onion, finely diced

6 Granny Smith apples, unpeeled, cored and chopped into bite-size pieces

2 cans chipotle chili peppers

2 tsp fresh oregano, chopped

Directions:

Heat oil in a heavy nonstick skillet over medium high heat. Sauté onion 2 minutes. Stir in apples, reduce heat to medium, cover and cook 4-5 minutes, or until apples are just softened. Transfer to a bowl and set aside to cool. Combine remaining ingredients in a blender or food processor and purée. Season with salt and pepper to taste. Mix well. Stir chipotle purée into apple mixture. Mix thoroughly. Cover and refrigerate at least 2 hours or overnight.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 260; % Calories From Fat 27.7%; Total Fat 8g; Saturated Fats 1g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 5g; Cholesterol 0mg; Sodium 440mg; Total Carbohydrates 52g; Dietary Fiber 8g; Sugar 37g; Protein 2g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 10 mcg
Vitamin A 430 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 41 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 3 mg
Choline 16 mg

Minerals:

Manganese 0 mg
Calcium 63 mg
Magnesium 54 mg
Phosphorus 59 mg
Zinc 0 mg
Fluoride 9 mcg
Copper 0 mg
Sodium 440 mg
Selenium 2 mcg
Iron 2 mg
Potassium 600 m

Baked Bean and Molasses Soup

Tuesday, March 1st, 2016

Baked Bean and Molasses Soup

Winter is hanging for just a bit longer. So this hearty soup can warm the body and sooth the soul. It is vegetarian as well as vegan and delicious. Enjoy.

Ingredients:

2-2/3 cups water

2-2/3 tbsp molasses

1-1/4 lb canned white beans, drained, 1/2 cup mashed

2-1/3 cups canned stewed tomatoes, with juice

1 tbsp chili powder

1-1/4 onion, chopped

1 tsp dry mustard

1 tbsp olive oil

Directions:

Heat oil in a heavy saucepan over medium high heat. Sauté onions about 3 minutes, stirring until softened. Stir in chilli powder and mustard and cook another minute. Add tomatoes and their juice. Stir in remaining ingredients and bring to a boil over high heat. Reduce heat to medium and simmer 8 minutes, uncovered. Break up tomatoes with the back of a spoon. Season with salt and pepper to taste.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 200; % Calories From Fat 18%; Total Fat 4g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.3g; Poly-unsaturated Fats 0.9g; Cholesterol 0mg; Sodium 210mg; Total Carbohydrates 35g; Dietary Fiber 6g; Sugar 6.5g; Protein 8.2g.

More Information:

Vitamins:

Thiamin B1 0.15 mg
Vitamin A 640 IU
Vitamin K 5.5 mcg
Vitamin E 1.5 mg
Pantothenic Acid 0.38 mg
Vitamin B6 0.24 mg
Riboflavin B2 0.084 mg
Choline 4.2 mg
Vitamin D 0 IU
Vitamin C 9.2 mg
Vitamin B12 0 mcg
Niacin B3 0.82 mg

Minerals:

Sodium 210 mg
Zinc 1.3 mg
Copper 0.33 mg
Calcium 110 mg
Iron 4 mg
Manganese 0.78 mg
Magnesium 84 mg
Phosphorus 120 mg
Fluoride 75 mcg
Potassium 730 mg
Selenium 4.7 mcg

Easy Ranch Beans

Wednesday, April 1st, 2015
Easy Ranch Beans

Easy Ranch Beans

This is a quick and easy vegetarian and vegan, low fat, low cholestrol dish you can make in 10 minutes. Serve with a dollop of vegan sour cream or with pita bread or both.

Ingredients:

1/2 tsp onion powder

2 tbsp ketchup

1-3/4 cups canned vegetarian baked beans

1-3/4 cups canned red kidney beans, drained and rinsed

1/4 cup green bell pepper, chopped

2 tbsp molasses

Directions:

Place all ingredients in a saucepan and heat thoroughly, about 10 minutes.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 240; % Calories From Fat 3.2%; Total Fat 0.9g;Saturated Fats 0.2g; Mono-unsaturated Fats 0.3g; Poly-unsaturated Fats 0.3g; Cholesterol 0mg; Sodium 760mg; Total Carbohydrates 51g; Dietary Fiber 11g; Sugar 19g; Protein 11g.

More Information:

Vitamins:

Thiamin B1 0.23 mg
Vitamin K 6.4 mcg
Vitamin A 210 IU
Vitamin E 0.32 mg
Pantothenic Acid 0.49 mg
Vitamin B6 0.28 mg
Riboflavin B2 0.15 mg
Choline 72 mg
Vitamin D 0 IU
Vitamin C 7 mg
Vitamin B12 0 mcg
Niacin B3 1.2 mg

Minerals:

Sodium 760 mg
Zinc 4.4 mg
Copper 0.39 mg
Iron 3.3 mg
Calcium 90 mg
Manganese 0.47 mg
Magnesium 89 mg
Potassium 730 mg
Fluoride 1.2 mcg
Phosphorus 190 mg
Selenium 8 mcg