Posts Tagged ‘salt’

Vegetarian Black Beans and Rice

Saturday, October 1st, 2011

A low cholesterol vegetarian or vegan dish that is simple to prepare as well as tasty. The black beans are an excellent source of protein.


1 can (15 oz) black beans, rinsed and drained

1 tsp salt (optional)

2 tbsp unsalted butter or margarine

1 cup vegetable broth (see September 2007 recipe)

1 cup water

1 cup white rice



Combine stock, water and salt in a saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 15 minutes. Stir in beans. Cover and simmer another 5-8 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand 5 minutes. Add butter or margarine and fluff with a fork before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving):Calories 210; % Calories From Fat 26.6%; Total Fat 6.2g; Saturated Fats 3.7g; Mono-unsaturated Fats 1.5g; Poly-unsaturated Fats 0.4g; Cholesterol 15mg; Sodium 1200mg; Total Carbohydrates 32g; Dietary Fiber 7.3g; Sugar 0.5g; Protein 7.6g.

More Information:


Thiamin B1 0.23 mg
Vitamin K 0.5 mcg
Vitamin A 310 IU
Vitamin E 0.16 mg
Pantothenic Acid 0.39 mg
Vitamin B6 0.086 mg
Riboflavin B2 0.14 mg
Choline 1.3 mg
Vitamin D 0 IU
Vitamin B12 0.012 mcg
Vitamin C 2.9 mg
Niacin B3 1.4 mg


Sodium 1200 mg
Zinc 0.77 mg
Copper 0.25 mg
Calcium 42 mg
Iron 2.7 mg
Manganese 0.42 mg
Magnesium 42 mg
Phosphorus 130 mg
Fluoride 42 mcg
Potassium 340 mg
Selenium 4.9 mcg

Linguine with Lemon and Pine Nuts

Friday, July 1st, 2011

A low sodium, no cholesterol vegan pasta dish. Protein is supplied by pine nuts or almonds.


1 tbsp lemon zest

2 cloves garlic, crushed

2 tbsp olive oil

1/8 tsp salt (optional)

3/4 lb linguine pasta

1/4 cup pine nuts, or slivered almonds


Preheat oven to 350°F. Arrange pine nuts in a single layer on a baking sheet. Toast 3-5 minutes, shaking pan frequently, until pine nuts are golden. Remove from oven and cool. Transfer pine nuts to a food processor or blender. Add garlic and lemon zest and process until mixture has consistency of nut butter. Add salt and pepper to taste. With motor running, slowly add oil and process 1 minute. Set aside. Cook linguine in boiling water
until al dente. Drain pasta, reserving 2 Tbsp of cooking liquid. Blend liquid into pine nut mixture. Combine pasta and pine nut mixture and toss.

Serves 4

Nutrition Facts

Nutrition (per serving): Calories 430; % Calories From Fat 29.3%; Total Fat 14g; Saturated Fats  1.6g; Mono-unsaturated Fats 6.7g; Poly-unsaturated Fats 4.1g; Cholesterol 0mg; Sodium 79mg; Total Carbohydrates 65g; Dietary Fiber 3.2g; Sugar 2.7g; Protein 12g.

More Information:


Thiamin B1 0.79 mg
Vitamin A 3.3 IU
Vitamin K 8.7 mcg
Vitamin E 1.9 mg
Pantothenic Acid 0.41 mg
Vitamin B6 0.15 mg
Choline 18 mg
Riboflavin B2 0.36 mg
Vitamin D 0 IU
Vitamin C 2.5 mg
Vitamin B12 0 mcg
Niacin B3 6.5 mg


Sodium 79 mg
Zinc 1.8 mg
Copper 0.36 mg
Iron 3.3 mg
Calcium 24 mg
Manganese 1.5 mg
Magnesium 67 mg
Potassium 250 mg
Fluoride 15 mcg
Phosphorus 210 mg
Selenium 54 mcg

Chinese Vegetables

Wednesday, June 1st, 2011

This delicious vegan oriental vegetable dish is low in calories and contains no cholesterol. This dish can be served number of ways.


2 tbsp soy sauce

1 tbsp oil

1 onion, chopped

1/2 tsp salt

1/4 lb bean sprouts

2 tsp lemon juice

1/2 tsp sugar

1 cucumber, 2 in., chopped

7 oz snow peas, with ends trimmed

1 carrot, grated


Heat oil in a large shallow pan. Add the onion, carrot, and snow peas and fry for 1-2 minutes. Add the cucumber and cook for an additional minute. Stir in the soy sauce, lemon juice, sugar, salt to taste, and bean sprouts. Cook for 1-2 minutes and serve immediately. Serve with curly endive leaves if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 98; % Calories From Fat 34.9%; Total Fat 3.8g; Saturated Fats 0.6g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 470mg; Total Carbohydrates 14g; Dietary Fiber 3.2g; Sugar 7.2g; Protein 4.1g.

More Information:


Thiamin B1 0.1 mg
Vitamin K 42 mcg
Vitamin A 2700 IU
Vitamin E 0.91 mg
Pantothenic Acid 0.82 mg
Vitamin B6 0.21 mg
Choline 24 mg
Riboflavin B2 0.15 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 20 mg
Niacin B3 0.88 mg


Sodium 470 mg
Zinc 0.64 mg
Copper 0.15 mg
Calcium 56 mg
Iron 2 mg
Manganese 0.35 mg
Magnesium 38 mg
Potassium 350 mg
Phosphorus 86 mg
Fluoride 6.4 mcg
Selenium 1.1 mcg

Baby Greens Salad with Oranges and Olives

Monday, February 1st, 2010

Add the blood orange sections just before serving. Over mixing can cause their festive color to bleed into other ingredients


12 cups mesclun or other mild salad greens

3 Tbs olive oil

2 Tbs blood orange juice or regular orange juice

2 Tbs lemon juice

8  thin slices red onion, separated into rings

2 cups blood orange and/or regular orange sections (8 blood oranges or 6 regular oranges)

2/3 cup mixed country olives or regular kalamata olives

1/8 tsp salt


Place greens in a large salad bowl. For dressing, whisk together olive oil, orange juice, and lemon juice in a small mixing bowl. Pour dressing over greens, gently tossing to mix.

Divide mixture among eight  salad plates. Top with onion rings,  orange sections, and olives.  Lightly sprinkle with salt. Makes 8 servings.

Serves 8

Nutrition Facts

Nutrition (per serving) : 103.0 calories; 58% calories from fat; 7.0g total fat; 0.0mg cholesterol; 170.0mg sodium; 10.0g carbohydrates; 3.0g fiber; 1.0g protein.

Cauliflower Poppers

Sunday, November 1st, 2009

Cauliflower Poppers

The spicy taste of these tempting morsels can be addictive. Not to worry, though. They are light enough to be eaten with abandon.


1 small cauliflower head

1/2 tsp ground cumin

1/2 tsp chili powder, or more to taste

1/2 tsp table salt

1 serving cooking spray


Preheat oven to 400 degrees. Cut cauliflower fiorets into grape-sized pieces. (There should be about 4 cups.) Place cauliflower in a medium bowl; add cumin, chili powder and salt and toss well to coat.

Coat baking sheet with cooking spray. Spread cauliflower on sheet and bake until cauliflower is tender, but not mushy, stirring halfway through, about 10 minutes.

Serves 8

Nutrition Facts

Nutrition (per serving): 2.5 calories; 50% calories from fat; 0.1g total fat; 0.0mg cholesterol; 147.7mg sodium; 12.1mg potassium; 0.3g carbohydrates; 0.1g fiber; 0.1g sugar; 0.1g protein.


Tuesday, September 1st, 2009

The sauce is vegan. The recipe gives instructions for those who want to add meatballs. The inspiration for publishing this recipe is that almost everything contains some ingredient you may not want in your diet. This basic recipe allows you to eat simply.


1 tsp vegetable oil

1  medium onion, chopped

2  cloves garlic, chopped

2  28-oz. cans whole tomatoes

1  6-oz. can tomato paste

2 tsp dried Italian seasoning

2  bay leaves

Salt to taste


In a medium, heavy-bottom saucepan, stir together the oil, onion and garlic. Cook over low heat, stirring often, until the onion is very soft and aromatic, about 6 to 8 minutes.

In a food processor or blender, puree the tomatoes. Add the tomatoes and tomato paste to the onions and bring to a simmer over medium-high heat. Reduce the heat to very low and let the sauce simmer slowly for 30 minutes,  stirring the bottom often to prevent burning.

If you are adding meatballs, do so at this time, and simmer them in the sauce for 20 minutes,  stirring often.  If you are not adding meatballs,  simmer the sauce for another 20 minutes  (50 minutes total) . Season to taste with salt. Remove bay leaves before serving.

Serves 4

Nutrition Facts

Nutrition (per serving) : 141.0 calories; 12% calories from fat; 2.0g total fat; 0.0mg cholesterol; 80.0mg sodium; 28.0g carbohydrates; 5.0g protein.

Lemon-Ginger Asparagus

Monday, June 1st, 2009

A very flavorful side dish that is completely vegan. Takes an ordinary vegetable and gives it a very interesting heat and flavor.


11/2 lbs asparagus, tough ends snapped off

2 Tbs basic vegetable stock (see September 2007 recipe)

1/2 tsp freshly-grated ginger root

1 tsp fresh lemon juice

1 Tbs minced scallions

1/4 tsp table salt


Bring 1 to 2 inches of water to a boil in a medium skillet. Place asparagus in skillet, reduce heat to medium and cook until asparagus are crisp-tender, about 6 to 8 minutes; drain well.

Place asparagus in a large glass bowl. Combine broth, ginger, lemon juice, scallion and salt together in a cup; pour over asparagus. Set aside for 30 minutes to marinate.

Serves 4

Nutrition Facts

Nutrition (per serving): 35.5 calories; 5% calories from fat; 0.2g total fat; 0.0mg cholesterol; 164.4mg sodium; 353.2mg potassium; 7.0g carbohydrates; 3.7g fiber; 3.3g sugar; 3.8g protein.

“Fried” Onion Rings

Wednesday, April 1st, 2009

Enjoy the comfort food taste of fried onion rings without the fats associated with frying.


3 servings olive oil cooking spray

1/4 cup all-purpose flour

1/4 tsp garlic powder

1/8 tsp dry mustard

1/4 tsp table salt

2 large Spanish onions, sliced 1/4″ thick rounds, and separated into rings

1/2 cup buttermilk

1 cup seasoned bread crumbs


Preheat oven to 400 degrees. Coat a large baking sheet with cooking spray.

In a large bowl, combine flour, garlic powder, dry mustard and salt. Add onions and toss to coat.

Pour buttermilk into another large bowl, add onions and toss to coat (use your hands for the best result).

Place bread crumbs in another large bowl, add onions and toss to coat. Transfer onions to prepared baking sheet and spray with cooking spray.

Bake until golden brown, about 35 minutes. Serve hot.

Serves 4

Nutrition Facts

Nutrition (per serving): 233.1 calories; 16% calories from fat; 4.3g total fat; 0.3mg cholesterol; 529.2mg sodium; 1 94.7mg potassium; 42.lg carbohydrates; 2.8g fiber; 6.6g sugar; 6.3g protein.

Cumin Pita Wedges With Spicy Hummus

Sunday, March 1st, 2009

A vegan side dish, appetizer, or snack with a spicy kick.


6 small wheat pitas, cut 6 wedges each

6 servings olive oil cooking spray (or enough to coat pitas)

2 tsp ground cumin

1/2 tsp table salt

15 1/2 oz canned chickpeas, rinsed, drained

15 1/2 oz canned small white beans, rinsed, drained

3 Tbs tahini

2 Tbs fresh lemon juice

2 medium garlic cloves, chopped

I tsp hot picante sauce, or to taste  (or other hot sauce)


Preheat oven to 400 degrees. Coat a large baking sheet with cooking spray.

Place pita wedges on baking sheet and lightly coat with cooking spray; sprinkle with cumin and salt. Bake until golden brown, about 8 to 10 minutes.

Meanwhile, to make hummus, combine remaining ingredients in a food processor and process until smooth. If you don’t have a food processor, use a blender or mash the ingredients together with a fork. Serve hummus with pita wedges on the side.

Serves 12

Nutrition Facts

Nutrition (per serving): 237.1 calories; 19% calories from fat; 5.4g total fat; 0.0mg cholesterol; 300.5mg sodium; 704.6mg potassium; 37.5g carbohydrates; 7.9g fiber; 1.0g sugar; 11.7g protein.

Macaroni and “Cheese”

Monday, December 1st, 2008

Macaroni and “Cheese”

If, after your first wary couple of forkfuls, you don’t think this recipe is better than dairy mac and cheese, which most of us have tasted, you did something wrong. I’ve made it and if you let me come to your house I will show you how it is done.


1/2 cup flour (use all-purpose)

3/4 cup nutritional yeast

1 teaspoon salt

1/4 teaspoon onion powder

1/4 teaspoon garlic powder

1 cup water

1 cup unsweetened, non-dairy milk

3 tablespoons mild-tasting oil (such as corn oil)

1 lb. elbow macaroni (or fusilli, bowties, shells – whatever makes you happy)


Cook macaroni or other pasta according to package directions.

While you pasta is cooking, let’s make the special secret “cheese” sauce:

In a bowl or large measuring cup, combine the water, milk, and oil and whisk briefly.

In another bowl, combine all of the dry ingredients together.

Heat a medium saucepan. Add the dry ingredients to the saucepan, and slowly add the wet ingredients, continuously whisking over medium heat. Once all the ingredients are incorporated, turn up the heat until the mixture begins to bubble and thicken. Keep whisking as the mixture thickens and bubbles – do this for about a minute or two, and then turn the heat down. Keep whisking (your arm may be tired, but it’s a small sacrifice,
trust me). After a spell, your “cheese” sauce should be nice and thick. Turn the heat off, and cover your saucepan.

Drain you pasta when it is done and return it to the pot. Add all of you “cheese” sauce and stir well.