Posts Tagged ‘nutmeg’

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

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

Sweet Potato Soup

Thursday, August 18th, 2011

A warming soup with an appealing golden color. The natural sweetness of the sweet potatoes gives this soup a surprising flavor twist.

Ingredients:

2 tablespoons light olive oil

2 medium onions, chopped

2 medium carrots, peeled and diced

1 large celery stalk, diced

1 tablespoon celery seeds

6 cups peeled, diced (about 1/2 inch) sweet potatoes

2 bay leaves

1/4 teaspoon dried thyme

1/4 teaspoon ground nutmeg

1 cup low-fat milk, rice milk, or soymilk, or as needed

Salt to taste

Directions:

Heat the oil in a soup pot. Add the onion, carrots, and celery and sauté over low heat until the onions are golden. Add the celery seeds and sweet potato dice. Add just enough water to cover all but about an inch of the vegetables. Bring to a simmer, and then stir in the bay leaves and seasonings. Simmer gently, covered, until the sweet potatoes and vegetables are quite tender, about 20 to 25 minutes. Remove the bay leaves.

With a slotted spoon, remove about half of the solid ingredients and transfer to a food processor along with about 1/2 cup of the cooking liquid. Process until smoothly pureed, then stir back into the soup pot. Add the milk or soymilk as needed to achieve a slightly thick consistency. Season with salt, simmer over very low heat for another 10 to 15 minutes.

Serve at once, or let stand off the heat for an hour or two before serving, then heat through as needed.

Serves 6