Posts Tagged ‘rodney walker’

Basic Quinoa [Vegan]

Sunday, April 1st, 2018

This nutritious, nutty ingredient cooks like a grain while providing the same protein punch as meat, without the cholesterol and fat.

Ingredients:

2 cups water

1 cup quinoa

Directions:

Bring water to a boil in a saucepan. Add quinoa. Cover, reduce heat, and simmer for 15 to 20 minutes. Remove from heat. Let stand for about 10 minutes before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 55; % Calories From Fat 16.4%; Total Fat 1g; Saturated Fats 0g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 8mg; Total Carbohydrates 10g; Dietary Fiber 1g; Sugar 0g; Protein 2g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 0 mcg
Vitamin A 2 IU
Niacin B3 0 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 0 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 0 mg

Minerals:

Manganese 0 mg
Calcium 11 mg
Magnesium 31 mg
Phosphorus 70 mg
Zinc 1 mg
Fluoride 84 mcg
Copper 0 mg
Sodium 8 mg
Selenium 1 mcg
Iron 1 mg
Potassium 80 m
g

Pomegranate Guacamole

Friday, May 1st, 2015
Pomegranate Guacamole

Pomegranate Guacamole

Summer is approaching here in North Brooklyn making it time to break out the summer recipes just before Memorial Day officially ushers in the lazy hazy days. This low calorie, low sodium, vegan pomegranate guacamole not only tastes great but is pleasant to look upon. Enjoy!

Ingredients:-

1 tbsp lemon juice

1/4 tsp salt

1/4 cup cilantro, chopped

3/4 cup pomegranate seeds, for garnish

2 large avocados, pits removed, peeled and diced

1 pinch salt

Directions:

Place diced avocados in bowl. Score fresh pomegranate and place in a bowl of water. Break open the pomegranate underwater to free the seeds. The seeds will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the seeds in a separate bowl. Reserve 1/2 cup of the seeds from fruit and set aside. Add 1/4 cup pomegranate seeds and the remaining ingredients to the diced avocados. Mix well. Add salt to taste. Place guacamole in a serving bowl and sprinkle remaining pomegranate seeds on top for garnish. Serve with assorted color tortilla chips.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 120; % Calories From Fat 75%; Total Fat 10g; Saturated Fats 2g; Mono-unsaturated Fats 5.6g; Poly-unsaturated Fats 1.7g; Cholesterol 0mg; Sodium 130mg; Total Carbohydrates 8.2g; Dietary Fiber 5.7g; Sugar 2.5g; Protein 2.3g.

More Information:

Vitamins:

Thiamin B1 0.022 mg
Vitamin B12 0 mcg
Vitamin K 2.1 mcg
Vitamin A 190 IU
Niacin B3 0.69 mg
Pantothenic Acid 0.95 mg
Riboflavin B2 0.055 mg
Vitamin C 19 mg
Vitamin D 0 IU
Vitamin B6 0.081 mg
Vitamin E 2.7 mg
Choline 0.21 mg

Minerals:

Manganese 0.1 mg
Magnesium 25 mg
Calcium 11 mg
Zinc 0.41 mg
Phosphorus 41 mg
Copper 0.32 mg
Fluoride 0.0063 mcg
Selenium 0.0089 mcg
Sodium 130 mg
Potassium 360 mg
Iron 0.19 mg

Simple Lentil Loaf

Tuesday, July 1st, 2014

Simple Lentil Loaf

Simple Lentil Loaf

Lentils are a good source of protein for those on a vegetarian or vegan regiment. This loaf is very simple to prepare and is low in fat and has no cholesterol. And it smells good and has a delicious taste.

Ingredients:

1 clove garlic, crushed

1 cup quick cooking oats

2 cups tomato sauce

1-1/2 tsp Italian seasoning

2 cups lentils

1/2 cup onion, chopped

Directions:

Preheat oven to 350?F. Combine all ingredients and salt to taste in a bowl. Mix thoroughly and press mixture into a lightly oiled loaf pan. Bake 50 minutes.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 460; % Calories From Fat 5.3%; Total Fat 2.7g; Saturated Fats 0.4g; Mono-unsaturated Fats 0.6g; Poly-unsaturated Fats 1.1g; Cholesterol 0mg; Sodium 650mg; Total Carbohydrates 81g; Dietary Fiber 33g; Sugar 8.7g; Protein 30g.

More Information:

Vitamins:

Thiamin B1 0.99 mg
Vitamin B12 0 mcg
Vitamin K 13 mcg
Vitamin A 480 IU
Niacin B3 3.9 mg
Pantothenic Acid 2.2 mg
Riboflavin B2 0.32 mg
Vitamin C 14 mg
Vitamin D 0 IU
Vitamin B6 0.71 mg
Vitamin E 2.4 mg
Choline 110 mg

Minerals:

Manganese 2.4 mg
Magnesium 200 mg
Calcium 92 mg
Zinc 5.6 mg
Phosphorus 570 mg
Copper 0.74 mg
Fluoride 43 mcg
Selenium 15 mcg
Sodium 650 mg
Potassium 1400 mg
Iron 9.7 mg

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