Posts Tagged ‘recipes’

Baked Tofu with Ginger

Wednesday, January 1st, 2014

A vegan/vegetarian meat substitute with an excellent flavor and aroma. It is excellent served alone or can be served with additional meal items.


2 scallions, trimmed and chopped

2 tsp vegetable oil

1 tsp sesame oil

1 tbsp lemon juice

2 tbsp soy sauce

1 lb tofu, cut into .75 in. slices

1/4 cup purchased chutney (optional)

1 tbsp parsley, chopped

1/2 tsp ground ginger


Arrange tofu slices in a single layer in a non-reactive baking dish. Combine remaining ingredients, except chutney, in a jar with a tight-fitting lid. Shake vigorously. Pour over tofu and marinate 20 minutes. Preheat oven to 400?F. Bake tofu in marinade 10-15 minutes. Add a small amount of water if tofu becomes too dry. Serve with chutney, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 55.7%; Total Fat 13g; Saturated Fats 1.7g; Mono-unsaturated Fats 3g; Poly-unsaturated Fats 7.8g; Cholesterol 0mg; Sodium 470mg; Total Carbohydrates 6.9g; Dietary Fiber 2.9g; Sugar 0.9g; Protein 19g.

Fettuccine with Fresh Vegetables

Sunday, December 1st, 2013

Enjoy this low fat, no cholesterol, low sodium vegetarian and vegan dish. It can serve as the main dish or a dish with a larger meal. Remember the garlic bread.  


1 lb fettuccine pasta

1 tsp oregano

2-3/4 cups broccoli florets

3 cups carrots, sliced

2 cups julienned green bell pepper, red or yellow bell pepper


Bring 8 quarts of water to a boil. Add the pasta and cook for 5 minutes. Add broccoli and carrots, cook for 5 more minutes. Remove from heat and drain. Coat a large skillet with a non-stick spray. Add peppers and onions, saute for 5 minutes. Add oregano, cook for 2 minutes. Toss the pasta and vegetables together with the olive oil and top with chives.

Serves 8

Nutrition Fact:

Nutrition (per serving) Calories 260; % Calories From Fat 4.5%; Total Fat 1.3g; Saturated Fats 0.2g; Mono-unsaturated Fats 0.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 61mg; Total Carbohydrates 54g; Dietary Fiber 5.9g; Sugar 5.4g; Protein 9.5g.

More Information:


Thiamin B1 0.6 mg
Vitamin B12 0 mcg
Vitamin K 90 mcg
Vitamin A 11000 IU
Niacin B3 4.9 mg
Pantothenic Acid 0.74 mg
Riboflavin B2 0.33 mg
Vitamin C 63 mg
Vitamin D 0 IU
Vitamin B6 0.36 mg
Vitamin E 1.7 mg
Choline 38 mg


Manganese 0.78 mg
Magnesium 52 mg
Calcium 59 mg
Zinc 1.2 mg
Phosphorus 170 mg
Copper 0.23 mg
Fluoride 40 mcg
Selenium 37 mcg
Sodium 61 mg
Potassium 490 mg
Iron 2.8 mg

Carrots and Yams a l’Orange

Friday, November 1st, 2013

Carrots and yams combine with an orange sauce for a delicious low fat, low cholesterol, and low sodium vegan and vegetarian dish that serves up well with anything. The nuts add a crunch as well as protein and other heart friendly nutrients.


1 tbsp water

1 tsp lemon juice

1/2 cup orange juice

1 tsp cornstarch

1 tsp orange peel, grated

2 cups yams or sweet potatoes, thinly sliced

1 cup carrots, sliced

2 tbsp slivered almonds or pecan pieces


Place yams and carrots in a steamer basket over boiling water. Cover pan and steam 10 minutes or until tender. Pour orange juice into a heavy nonreactive pan and bring to a boil over medium heat. Stir cornstarch and water together in a bowl. Stir into orange juice. Add orange peel and lemon juice and stir 4-5 minutes until mixture begins to thicken. Combine yams and carrots in a serving bowl. Add orange sauce and toss lightly
to combine. Serve sprinkled with nuts.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 12.2%; Total Fat 1.9g; Saturated Fats 0.2g; Mono-unsaturated Fats 1.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 30mg; Total Carbohydrates 29g; Dietary Fiber 3.3g; Sugar 12g; Protein 2.7g.

More Information:


Thiamin B1 0.12 mg
Vitamin B12 0 mcg
Vitamin K 7.6 mcg
Vitamin A 25000 IU
Niacin B3 0.98 mg
Pantothenic Acid 0.66 mg
Riboflavin B2 0.11 mg
Vitamin C 26 mg
Vitamin D 0 IU
Vitamin B6 0.24 mg
Vitamin E 2 mg
Choline 7.2 mg


Manganese 0.73 mg
Magnesium 35 mg
Calcium 56 mg
Zinc 0.46 mg
Phosphorus 72 mg
Copper 0.22 mg
Fluoride 21 mcg
Selenium 0.94 mcg
Sodium 30 mg
Potassium 510 mg
Iron 0.8 mg

Eggplant and Rice

Tuesday, October 1st, 2013

This delicious eggplant and rice recipe is both vegan and vegetarian. It can be served with vegetables. This dish is low in cholesterol and sodium.


1-1/3 tbsp virgin olive oil

2 cloves garlic, crushed

1/2 cup onion, minced

1 peeled eggplant, cut into 1/2 in. cubes

1/2 tomato, finely chopped

1 bay leaf

1/2 tsp thyme, or 2 tsp fresh, minced

1 cup long-grain rice

2 cups water


Heat oil in a heavy saucepan over medium high heat. Sauté onion and garlic 3-4 minutes or until onion is softened. Stir in next 4 ingredients (eggplant, tomato, bay leaf & thyme) and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients and salt to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 31.5%; Total Fat 4.9g; Saturated Fats 0.7g; Mono-unsaturated Fats 3.3g; Poly-unsaturated Fats 0.6g; Cholesterol 0mg; Sodium 9.4mg; Total Carbohydrates 21g; Dietary Fiber 4.7g; Sugar 4.4g; Protein 2.8g.

More Information:


Thiamin B1 0.13 mg
Vitamin B12 0 mcg
Vitamin K 10 mcg
Vitamin A 160 IU
Niacin B3 1.5 mg
Pantothenic Acid 0.53 mg
Riboflavin B2 0.059 mg
Vitamin C 6.4 mg
Vitamin D 0 IU
Vitamin B6 0.2 mg
Vitamin E 1.1 mg
Choline 12 mg


Manganese 0.56 mg
Magnesium 27 mg
Calcium 30 mg
Zinc 0.49 mg
Phosphorus 61 mg
Copper 0.17 mg
Fluoride 100 mcg
Selenium 3.7 mcg
Sodium 9.4 mg
Potassium 360 mg
Iron 1 mg

Broiled Deviled Tomatoes

Sunday, September 1st, 2013

Deviled TomatoesAny variety of dishes prepared with hot seasonings, such as cayenne or mustard is deviled. Here tomatoes are deviled with mustard creating a vegetarian and vegan dish that is low in calories, low in cholesterol, and low in sodium. A great side dish or appetizer.


4 large tomatoes, cut in half crosswise and seeded

2 tsp parsley, chopped

2 cups fresh breadcrumbs

1 tsp mustard

1 tbsp olive oil

1 clove garlic, crushed


Prepare broiler. Season inside of tomatoes with salt and pepper to taste and arrange in an oiled baking dish. Heat oil in a heavy nonstick skillet over medium high heat. Sauté garlic 1 minute, stirring constantly. Remove from heat and whisk in mustard. Stir in breadcrumbs, parsley and salt to taste. Mix well and spoon into tomatoes. Broil about 5 in. from heat source 2-3 minutes until browned.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 110; % Calories From Fat 35.2%; Total Fat 4.3g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.6g; Poly-unsaturated Fats 0.8g; Cholesterol 0mg; Sodium 130mg; Total Carbohydrates 16g; Dietary Fiber 2.6g; Sugar 5.6g; Protein 3g.

More Information:


Thiamin B1 0.15 mg
Vitamin A 1600 IU
Vitamin K 27 mcg
Vitamin E 1.5 mg
Pantothenic Acid 0.2 mg
Vitamin B6 0.17 mg
Riboflavin B2 0.094 mg
Choline 15 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 24 mg
Niacin B3 1.9 mg


Sodium 130 mg
Zinc 0.45 mg
Copper 0.15 mg
Calcium 47 mg
Iron 1.2 mg
Manganese 0.3 mg
Magnesium 25 mg
Phosphorus 63 mg
Potassium 460 mg
Fluoride 13 mcg
Selenium 3.1 mcg

Blueberry-Apricot Shake

Thursday, August 1st, 2013

It is summer now here in North Brooklyn but this is a nutritious, delicious, antioxidant shake that can be enjoyed all year round. This simple shake is low fat, low cholesterol, low calorie and low sodium.


1/2 cup blueberries

1/2 ripe medium banana

5-1/2 oz canned apricot nectar


In a blender, combine blueberries and banana and process until mixture is coarsely chopped. Add 3 Tbsp. of apricot nectar and process until almost smooth. Add remaining nectar and process until smooth and frothy.

Serves 1

Nutrition Facts:

Nutrition (per serving) Calories 95; % Calories From Fat 4.2%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0.1g; Poly-unsaturated Fats 0.2g; Cholesterol 0mg; Sodium 1.3mg; Total Carbohydrates 24g; Dietary Fiber 3.3g; Sugar 15g; Protein 1.2g.

More Information:


Thiamin B1 0.046 mg
Vitamin B12 0 mcg
Vitamin K 15 mcg
Vitamin A 78 IU
Niacin B3 0.7 mg
Pantothenic Acid 0.29 mg
Riboflavin B2 0.073 mg
Vitamin C 12 mg
Vitamin D 0 IU
Vitamin B6 0.26 mg
Vitamin E 0.48 mg
Choline 10 mg


Manganese 0.41 mg
Magnesium 20 mg
Calcium 7.4 mg
Zinc 0.21 mg
Phosphorus 22 mg
Copper 0.088 mg
Fluoride 1.3 mcg
Selenium 0.66 mcg
Sodium 1.3 mg
Potassium 270 mg
Iron 0.36 mg

Mock Frozen “Peach” Daiquiri

Monday, July 1st, 2013

When the temperature climbs and one craves a delicious cold non alcoholic drink, this mock peach daiquiri hits the spot. This simple to make drink is non alcoholic, low fat, low cholesterol, low calorie and low sodium but also so delicious.


1 tbsp fresh lemon juice

1 cup crushed ice

1 cup canned peaches, in juice

2 tbsp frozen pink lemonade concentrate


Chill peaches in freezer until very cold. Add to blender container with pink lemonade concentrate, lemon juice, and crushed ice. Puree until smooth. Pour into glasses.

Serves 2

Nutrition Facts: Calories 90 %; Calories From Fat 0.7%, Total Fat 0.1g; Saturated Fats 0g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 12mg; Total Carbohydrates 24g; Dietary Fiber 1.7g; Sugar 13g; Protein 0.9g.

More Information:


Thiamin B1 0.017 mg
Vitamin B12 0 mcg
Vitamin K 2.1 mcg
Vitamin A 480 IU
Niacin B3 0.75 mg
Pantothenic Acid 0.081 mg
Riboflavin B2 0.039 mg
Vitamin C 11 mg
Vitamin D 0 IU
Vitamin B6 0.032 mg
Vitamin E 0.62 mg
Choline 5.9 mg


Manganese 0.064 mg
Magnesium 11 mg
Calcium 13 mg
Zinc 0.17 mg
Phosphorus 23 mg
Copper 0.095 mg
Fluoride 31 mcg
Selenium 0.38 mcg
Sodium 12 mg
Potassium 180 mg
Iron 0.47 mg

Pineapple Tofu Stir-Fry

Saturday, June 1st, 2013

Pineapple Tofu Stir-FryAt last – a sweet-and-sour dish with a fresh, not cloying, taste. Add a pinch of crushed red pepper, a splash of chile-garlic sauce or a dash of hot sauce to give it a little heat.

This delicious dish is recommended for vegetarian and vegan diets.


1 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved

5 teaspoons rice vinegar

1 tablespoon soy sauce

1 tablespoon ketchup

2 teaspoons brown sugar

7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into 1/2-inch cubes

1 teaspoon cornstarch

3 teaspoons canola oil, divided

1 tablespoon minced garlic

2 teaspoons minced ginger

1 large bell pepper, cut into 1/2-by-2-inch strips


Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.

Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.

Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.

Serves 2

Nutrition information:

Nutrition (per serving) Calories 263; Total Fat 12 g; Saturated Fat 1 g; Monounsaturated Fat 5 g; Sodium 368 mg; Carbohydrate 34 g; Fiber 4 g; Protein 10 g; Potassium 549 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.


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


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:


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


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

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.


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


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:


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


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