Posts Tagged ‘sugar’

Sweet Potato and Pumpkin Casserole [Vegetarian]

Friday, September 1st, 2017

Sweet Potato and Pumpkin Casserole

A sweet, savory casserole that is great for this time of year and the upcoming holidays (think Thanksgiving and Christmas.)

Ingredients:

3 tbsp unsalted butter

1/4 tsp salt

3/4 cup sugar

2 tsp ground cinnamon

2 cups canned pumpkin

1 cup coconut milk

4 eggs, beaten

2 cups canned sweet potatoes

1/4 cup rice flour

3/4 tsp ground cloves, ground

Directions:

Preheat oven to 350?F. In a bowl, thoroughly combine sweet potato and pumpkin. Mix in remaining ingredients; combine until smooth. Transfer to a 9×13 in. baking pan. Bake at 350?F for about 60 minutes. Let cool before serving.

Serves 12

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 42.9%; Total Fat 10g; Saturated Fats 6g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 1g; Cholesterol 79mg; Sodium 130mg; Total Carbohydrates 28g; Dietary Fiber 3g; Sugar 20g; Protein 4g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 9 mcg
Vitamin A 9400 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 6 mg
Vitamin D 7 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 50 mg

Minerals:

Manganese 1 mg
Calcium 41 mg
Magnesium 27 mg
Phosphorus 82 mg
Zinc 0 mg
Fluoride 1 mcg
Copper 0 mg
Sodium 130 mg
Selenium 6 mcg
Iron 2 mg
Potassium 230 mg

Baked Bananas in Orange Sauce

Wednesday, June 1st, 2016

Baked Bananas in Orange Sauce 2

This simply luscious dessert looks pretty enough to serve for a special occasion.

Ingredients:

1 tbsp sugar

1/2 tsp ground cinnamon

4 bananas, cut in half lengthwise

3 oranges, juiced and zest peeled

Directions:

Preheat oven to 350°F. Place juice and zest of oranges in a baking dish. Stir in cinnamon. Place bananas cut side down in juice. Bake 12 minutes until bananas have softened. Remove from oven and arrange bananas on a serving plate. Combine sugar and cooking juice and pour over bananas. Serve immediately.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 170; % Calories From Fat 5.3%; Total Fat 1 g; Saturated Fats 0 g; Mono-unsaturated Fats 0 g; Poly-unsaturated Fats 0 g; Cholesterol 0mg; Sodium 1 mg; Total Carbohydrates 42 g; Dietary Fiber 6 g; Sugar 27 g; Protein 2 g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 1 mcg
Vitamin A 300 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 63 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 20 mg

Minerals:

Manganese 0 mg
Calcium 48 mg
Magnesium 42 mg
Phosphorus 40 mg
Zinc 0 mg
Fluoride 3 mcg
Copper 0 mg
Sodium 1 mg
Selenium 2 mcg
Iron 0 mg
Potassium 600 mg

Apple Raisin Crisp

Tuesday, December 1st, 2015

Apple Raisin Crisp2

Great varieties of apples still abound. And it is the holiday season. Here is the dessert you want to serve often during this festive time of the year.

Ingredients:

1 tsp ground cinnamon

1/8 tsp salt (optional)

1/4 cup sugar

2/3 cup old fashioned oats

2 tbsp chopped walnuts

1/2 tsp lemon juice

1/3 cup all purpose flour

1/2 cup brown sugar, packed firmly

3/4 cup raisins

2 lb Jonathan apples, peeled, cored and sliced

1/3 cup unsalted butter or vegan margarine, softened

Directions:

Preheat oven to 375°F. Combine first 4 ingredients in a bowl. Add 1/4 tsp cinnamon. Cut in butter until mixture resembles coarse meal. Stir in walnuts and set aside. Combine remaining ingredients and remaining cinnamon in a bowl. Transfer apple mixture to a deep buttered baking dish. Sprinkle with oat mixture and bake 40-45 minutes or until top is golden.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 310; % Calories From Fat 31.9%; Total Fat 11g; Saturated Fats 5.7g; Mono-unsaturated Fats 2.5g; Poly-unsaturated Fats 1.4g; Cholesterol 23mg; Sodium 47mg; Total Carbohydrates 56g; Dietary Fiber 3.7g; Sugar 31g; Protein 2.6g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.018 mcg
Vitamin K 1.7 mcg
Vitamin A 310 IU
Niacin B3 0.74 mg
Pantothenic Acid 0.23 mg
Riboflavin B2 0.11 mg
Vitamin C 5.6 mg
Vitamin D 0 IU
Vitamin B6 0.097 mg
Vitamin E 0.36 mg
Choline 10 mg

Minerals:

Manganese 0.5 mg
Magnesium 24 mg
Calcium 34 mg
Zinc 0.45 mg
Phosphorus 68 mg
Copper 0.16 mg
Fluoride 0.36 mcg
Selenium 4.4 mcg
Sodium 47 mg
Potassium 290 mg
Iron 1.2 mg

Apple Oatmeal Crisp

Sunday, November 1st, 2015

Apple Oatmeal Crisp

The perfect recipe for an abundant apple season. After one taste, you’ll want to make it again and again.

Ingredients:

1 cup sugar

1/2 tsp ground ginger

1-1/2 tsp ground cinnamon

2/3 cup all purpose flour

1-1/2 tsp nonstick cooking spray

1/3 cup unsalted butter or vegan margarine, chilled and cut into small pieces

1 cup old fashioned oats

4 lb Jonathan or Granny Smith apples, peeled, cored and thinly sliced

2/3 cup brown sugar

1/3 cup raisins, optional

Directions:

Preheat oven to 375°F. Combine apples, sugar, raisins, and half the cinnamon in a large mixing bowl. Mix thoroughly. Transfer to a 9×13 in. baking dish coated with nonstick cooking spray. Set aside. Combine remaining cinnamon, flour, brown sugar and ginger in a food processor or another bowl. Mix thoroughly. Add oatmeal and butter and cut in butter until mixture resembles coarse meal. Sprinkle evenly over apple mixture
to cover. Bake 50-55 minutes until mixture is bubbly and top is browned.

Serves 12

Nutrition Facts:

Nutrition (per serving) Calories 280; % Calories From Fat 20.9%; Total Fat 6.5g; Saturated Fats 3.8g; Mono-unsaturated Fats 1.6g; Poly-unsaturated Fats 0.5g; Cholesterol 15mg; Sodium 4.9mg; Total Carbohydrates 58g; Dietary Fiber 3.3g; Sugar 40g; Protein 2.2g;

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin B12 0.012 mcg
Vitamin K 1.7 mcg
Vitamin A 240 IU
Niacin B3 0.69 mg
Pantothenic Acid 0.24 mg
Riboflavin B2 0.1 mg
Vitamin C 6.3 mg
Vitamin D 0 IU
Vitamin B6 0.079 mg
Vitamin E 0.29 mg
Choline 10 mg

Minerals:

Manganese 0.44 mg
Magnesium 19 mg
Calcium 25 mg
Zinc 0.4 mg
Phosphorus 58 mg
Copper 0.1 mg
Fluoride 0.37 mcg
Selenium 4.6 mcg
Sodium 4.9 mg
Potassium 220 mg
Iron 0.93 mg

Okra and Tomatoes

Tuesday, September 1st, 2015
okra and tomatoes

Okra and Tomatoes

This time of year is great for okra. Look for small green pods and steer clear of bruising. This is a great simple recipe that is just so good. It is “approved” for vegans and vegetarians and even those who are omnivores because it is just so delicious. Enjoy!

Ingredients:

2 cups canned chopped tomatoes

1 lb okra, cut crosswise into .5 in. slices

1 tbsp vegetable oil

1 onion, chopped

1 tsp sugar

Directions:

Heat the vegetable oil in a heavy nonreactive skillet over medium high heat. Sauté onion 3-4 minutes or until softened. Add okra and sauté another 5-6 minutes, or until okra begins to brown. Stir in tomatoes, sugar and salt to taste. Cover skillet and simmer over low heat 20-30 minutes or until thickened.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 99; % Calories From Fat 33.6%; Total Fat 3.7g; Saturated Fats 0.6g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 2.1g; Cholesterol 0mg; Sodium 21mg; Total Carbohydrates 16g; Dietary Fiber 5.1g; Sugar 6.3g; Protein 3.5g.

Toasted Oats Cereal Bars

Friday, August 1st, 2014

Toasted Oats Cereal BarsThese toasted oats cereal bars are vegan, vegetarian, delicious, low sodium and no cholesterol. They are easy to make and a healthy to keep around for snacking.

Ingredients:

1/2 cup honey

1 cup semisweet chocolate chips

1/2 cup sugar

1/2 cup peanut butter, creamy

3 cups toasted oats cereal

1 cup dry roasted peanuts, no shells

Directions:

Combine sugar and honey in a saucepan over medium high heat. Bring to a boil and remove from heat. Stir in peanut butter until thoroughly blended. Pour in remaining ingredients and mix until well coated. Spread mixture in a buttered 9×13 in. pan and let cool completely before cutting into squares.

Serves 12

Nutrition Facts:

Nutrition (per serving) Calories 320; % Calories From Fat 45%; Total Fat 16g; Saturated Fats 4.6g; Mono-unsaturated Fats 7.1g; Poly-unsaturated Fats 3.7g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 43g; Dietary Fiber 3.2g; Sugar 32g; Protein 7.4g.

More Information:

Vitamins:

Thiamin B1 0.25 mg
Vitamin B12 0 mcg
Vitamin K 0.85 mcg
Vitamin A 0 IU
Niacin B3 5.5 mg
Pantothenic Acid 0.37 mg
Riboflavin B2 0.24 mg
Vitamin C 0.57 mg
Vitamin D 0 IU
Vitamin B6 0.33 mg
Vitamin E 1.8 mg
Choline 17 mg

Minerals:

Manganese 0.8 mg
Magnesium 64 mg
Calcium 60 mg
Zinc 2.8 mg
Phosphorus 130 mg
Copper 0.26 mg
Fluoride 1.4 mcg
Selenium 2.4 mcg
Sodium 120 mg
Potassium 240 mg
Iron 3.3 m
g

Fruit with Ginger

Tuesday, April 1st, 2014
Misc fruit
Sandy Austin / Foter / CC BY

From the first ingredient to the last, this recipe says, vegan, vegetarian, heart healthy, low fat, no cholesterol, and low sodium. But health benefits aside, it tastes great.

Ingredients:

3 tbsp lemon juice

4 cups water

2 tbsp orange zest, cut into thin strips

2/3 cup sugar

1 tart large apple, quartered, cored and cut into .5 in. pieces

2 pears, quartered, cored and cut into .5 in. pieces

6 oz red seedless grapes, cut in half

1 large banana, peeled, cut in half lengthwise and cut into .5 in. thick pieces

3 tbsp ginger, peeled and crushed

Directions:

Combine fruit with lemon juice in a nonreactive bowl and toss. Set aside in refrigerator. Combine remaining ingredients in a heavy saucepan over high heat. Bring to a boil. Reduce heat to medium and simmer about 30 minutes or until mixture is reduced by half. Discard ginger. Cool syrup by placing saucepan in cold water about 5 minutes or until mixture reaches room temperature. Stir syrup into fruit and chill.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 280; % Calories From Fat 1.4%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 13mg;  Total Carbohydrates 73g; Dietary Fiber 5.8g; Sugar 59g; Protein 1.3g.

More Information:

Vitamins:

Thiamin B1 0.068 mg
Vitamin B12 0 mcg
Vitamin K 12 mcg
Vitamin A 120 IU
Niacin B3 0.57 mg
Pantothenic Acid 0.25 mg
Riboflavin B2 0.1 mg
Vitamin C 23 mg
Vitamin D 0 IU
Vitamin B6 0.23 mg
Vitamin E 0.36 mg
Choline 14 mg

Minerals:

Manganese 0.2 mg
Magnesium 27 mg
Calcium 31 mg
Zinc 0.24 mg
Phosphorus 35 mg
Copper 0.21 mg
Fluoride 180 mcg
Selenium 0.74 mcg
Sodium 13 mg
Potassium 410 mg
Iron 0.52 mg

Cranberry Relish Salad

Saturday, December 1st, 2012

This is a perfect salad to serve with your holiday meals. It is delicious, colorful, low in fat and in sodium. Great for vegans and vegetarians.

Ingredients:

1 cup sugar

2 oranges, peeled and segmented

2 tsp orange zest, minced

2 tart apples, peeled, cored

2 cups cranberries, coarsely chopped

1/2 lb seedless grapes, halved

1 lb unsweetened pineapple chunks

Directions:

Combine all ingredients in a bowl. Cover and chill until ready to serve.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 180; % Calories From Fat 1.1%; Total Fat 0.2g; Saturated Fats 0g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 1.7mg; Total Carbohydrates 47g; Dietary Fiber 3.3g; Sugar 42g; Protein 1g.

More Information:

Vitamins:

Thiamin B1 0.11 mg
Vitamin B12 0 mcg
Vitamin K 6 mcg
Vitamin A 150 IU
Niacin B3 0.38 mg
Pantothenic Acid 0.26 mg
Riboflavin B2 0.07 mg
Vitamin C 31 mg
Vitamin D 0 IU
Vitamin B6 0.12 mg
Vitamin E 0.47 mg
Choline 9.4 mg

Minerals:

Manganese 0.78 mg
Magnesium 19 mg
Calcium 30 mg
Zinc 0.16 mg
Phosphorus 21 mg
Copper 0.14 mg
Fluoride 2.5 mcg
Selenium 0.6 mcg
Sodium 1.7 mg
Potassium 250 mg
Iron 0.47 mg

Green Salad with Avocado

Thursday, September 29th, 2011

A very delicious green salad which is vegan, low calories, low sodium, and cholesterol free.

Ingredients:

1/4 cup olive oil
1/2 oz watercress
1 green bell pepper, cored, deseeded and sliced
1 avocado
1 head iceberg lettuce
1/2 cucumber, sliced
1 tsp salt
2 tbsp lemon juice
1 tsp sugar

Directions:

Tear the lettuce into pieces and place in a salad bowl. Divide the watercress into sprigs and add to the bowl with the cucumber and green pepper. Peel the avocado, halve and remove the stone. Cut the avocado into slices just before serving, add to the salad and toss well. Whisk together the lemon juice, oil, sugar, and salt to taste. Pour over the salad; toss well.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 110; % Calories From Fat 78.5%; Total Fat 9.6g; Saturated Fats 1.3g; Mono-unsaturated Fats 6.7g; Poly-unsaturated Fats 1.1g; Cholesterol 0mg; Sodium 9.7mg; Total Carbohydrates 5.7g; Dietary Fiber 2.3g; Sugar 2.7g; Protein 1.2g.

More Information:

Vitamins:

Thiamin B1 0.056 mg
Vitamin A 480 IU
Vitamin K 32 mcg
Vitamin E 1.5 mg
Pantothenic Acid 0.38 mg
Vitamin B6 0.12 mg
Riboflavin B2 0.054 mg
Choline 9.2 mg
Vitamin D 0 IU
Vitamin C 18 mg
Vitamin B12 0 mcg
Niacin B3 0.5 mg

Minerals:

Sodium 9.7 mg
Zinc 0.28 mg
Copper 0.065 mg
Calcium 21 mg
Iron 0.53 mg
Manganese 0.15 mg
Magnesium 14 mg
Phosphorus 31 mg
Potassium 240 mg
Fluoride 0.55 mcg
Selenium 0.21 mcg

Harvard Beets

Sunday, September 25th, 2011

A very delicious side dish that is low in fat, calories, cholesterol, and sodium. This dish is vegetarian as well as vegan.

Ingredients:

1/2 cup water
1 tsp cornstarch
1/4 cup sugar
1 lb small beets, scrubbed, leaving 1 in. of stem
1/4 cup vinegar

Directions:

Place beets in a steamer basket over boiling water. Cover saucepan and steam 20-25 minutes or until tender. Drain beets and place in cold water to cool. Peel, trim and slice beets. Season with salt if desired and set aside. Combine sugar and cornstarch in a bowl and set aside. Combine vinegar and water in a heavy saucepan over low heat. When liquid is lukewarm, gradually whisk in sugar mixture. Continue to whisk until cornstarch is dissolved. Increase heat to high. Whisk constantly 2-3 minutes or until sauce is thickened. Stir in beets and simmer over medium heat 5 minutes or until beets are heated throughout.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 100; % Calories From Fat 1.8%; Total Fat 0.2g; Saturated Fats 0g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 89mg; Total Carbohydrates 24g;; Dietary Fiber 2.3g; Sugar 22g; Protein 1.9g.

More Information:

Vitamins:

Thiamin B1 0.031 mg
Vitamin K 0.23 mcg
Vitamin A 40 IU
Vitamin E 0.045 mg
Pantothenic Acid 0.16 mg
Vitamin B6 0.076 mg
Choline 7.1 mg
Riboflavin B2 0.048 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 4.1 mg
Niacin B3 0.38 mg

Minerals:

Sodium 89 mg
Zinc 0.4 mg
Copper 0.088 mg
Calcium 20 mg
Iron 0.9 mg
Manganese 0.38 mg
Magnesium 27 mg
Potassium 350 mg
Phosphorus 44 mg
Fluoride 21 mcg
Selenium 0.96 mcg