Posts Tagged ‘vegetarian’

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

Black Bean and Exotic Fruit Salsa [Vegan]

Thursday, March 1st, 2018

This is a recipe for a great Black bean and exotic fruit salsa. Serve it with vegetable chips for a truly great salsa experience.

Ingredients:

1 tsp salt (optional)

1 tsp ginger, grated

1 tbsp unsalted vegan margarine

1 bay leaf

2 cups water

1 cup long-grain white rice

1 clove garlic, peeled and cut in half

1 green bell pepper, seeded and cut into 1 in. strips

Directions:

Combine first 6 ingredients 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. Arrange pepper strips over rice. Cover and continue to cook another 5 minutes or until rice is tender and liquid is absorbed.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 84; % Calories From Fat 32.1%; Total Fat 3g; Saturated Fats 2g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 0g; Cholesterol 8mg; Sodium 600mg; Total Carbohydrates 13g; Dietary Fiber 1g; Sugar 1g; Protein 1g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 3 mcg
Vitamin A 200 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 24 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 4 mg

Minerals:

Manganese 0 mg
Calcium 13 mg
Magnesium 9 mg
Phosphorus 25 mg
Zinc 0 mg
Fluoride 100 mcg
Copper 0 mg
Sodium 600 mg
Selenium 3 mcg
Iron 1 mg
Potassium 72 mThis is a recipe for a great Black bean and exotic fruit salsa. Serve it with vegetable chips for a truly great salsa experience.

 

Ingredients:

1 tbsp olive oil

1 clove garlic, crushed

1 tbsp lime juice

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

1/2 cup red onions, diced

1 tsp cumin seed

1/2 tsp salt

1/2 cup mango, peeled and cubed

1/2 cup papaya, peeled and diced

1 cup pineapple, cubed

1/2 tsp habanero pepper sauce

1 tbsp cilantro, minced

1/2 tsp black pepper

Directions:

Combine all ingredients in a large bowl and toss gently to coat. Let stand 15 minutes before serving.

Serves 12

Nutrition Facts:

Nutrtiion (per serving) Calories 60; % Calories From Fat 15%; Total Fat 1g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 240mg; Total Carbohydrates 10g; Dietary Fiber 3g; Sugar 3g; Protein 2g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 2 mcg
Vitamin A 140 IU
Niacin B3 0 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 14 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 m
g

Ginger Rice with Green Peppers [Vegan]

Thursday, February 1st, 2018

This dish is healthy but fragrant and delicious. Enjoy.

Ingredients:

1 tsp salt (optional)

1 tsp ginger, grated

1 tbsp unsalted vegan margarine

1 bay leaf

2 cups water

1 cup long-grain white rice

1 clove garlic, peeled and cut in half

1 green bell pepper, seeded and cut into 1 in. strips

Directions:

Combine first 6 ingredients 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. Arrange pepper strips over rice. Cover and continue to cook another 5 minutes or until rice is tender and liquid is absorbed.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 84; % Calories From Fat 32.1%; Total Fat 3g; Saturated Fats 2g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 600mg; Total Carbohydrates 13g; Dietary Fiber 1g; Sugar 1g; Protein 1g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 3 mcg
Vitamin A 200 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 24 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 4 mg

Minerals:

Manganese 0 mg
Calcium 13 mg
Magnesium 9 mg
Phosphorus 25 mg
Zinc 0 mg
Fluoride 100 mcg
Copper 0 mg
Sodium 600 mg
Selenium 3 mcg
Iron 1 mg
Potassium 72 mg

Quinoa Tabbouleh [Vegan]

Monday, January 1st, 2018

 

This is a twist on traditional tabbouleh where quinoa takes the place of bulgur. This makes this dish higher in protein.

Ingredients:

1/4 cup lemon juice

2 cups water

3 cloves garlic

1/4 cup pine nuts

2 cups organic salad greens mix

1 cup quinoa

3 tbsp extra virgin olive oil

1/2 cup scallions, minced

3/4 cup flat leaf parsley, chopped

1/4 cup fresh mint

Directions:

Bring water to a boil over high heat. Add quinoa, reduce heat to low and cover. Cook 15-20 minutes, until water is absorbed and kernels are soft. Transfer to a bowl and refrigerate. Combine oil, garlic, lemon juice and sea salt to taste in a jar with a tight fitting lid. Shake well and combine with remaining ingredients, except salad greens. Stir in quinoa and chill. Serve over mixed greens.

Serves 4

Nutrition Facts:

Calories 220; % Calories From Fat 69.5%; Total Fat 17g; Saturated Fats 2g; Mono-unsaturated Fats 9g; Poly-unsaturated Fats 4g; Cholesterol 0mg; Sodium 23mg; Total Carbohydrates 15g; Dietary Fiber 3g; Sugar 1g; Protein 4g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 250 mcg
Vitamin A 2500 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 29 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 3 mg
Choline 11 mg

Minerals:

Manganese 1 mg
Calcium 53 mg
Magnesium 65 mg
Phosphorus 140 mg
Zinc 1 mg
Fluoride 84 mcg
Copper 0 mg
Sodium 23 mg
Selenium 2 mcg
Iron 2 mg
Potassium 300 mg

Almond Rice [Vegan]

Friday, December 1st, 2017

 

A side of fragrant Almond Rice perfectly compliments almost any dish. It makes a pretty presentation

Ingredients:

1 cup vegetable stock

1/8 tsp salt (optional)

1 cup water

1 cup long-grain white rice

2 tbsp slivered almonds

1/8 tsp saffron

Directions:

Bring stock and water to a boil in a saucepan over high heat. Stir in remaining ingredients and pepper to taste and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 20-25 minutes or until rice is tender and liquid is absorbed.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 92; % Calories From Fat 29.3%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 160mg; Total Carbohydrates 14g; Dietary Fiber 1g; Sugar 1g; ; Protein 3g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 0 mcg
Vitamin A 2 IU
Niacin B3 2 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 0 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 8 mg

Minerals:

Manganese 0 mg
Calcium 17 mg
Magnesium 17 mg
Phosphorus 50 mg
Zinc 0 mg
Fluoride 58 mcg
Copper 0 mg
Sodium 160 mg
Selenium 4 mcg
Iron 1 mg
Potassium 100 mg

Banana Pineapple Freeze [Vegan]

Wednesday, November 1st, 2017

Banana Pineapple Freeze

Banana, pineapple, and lemon give this refreshing frozen dessert a taste of the islands no matter where you are. Close your eyes, take a sip, and you’ll never know the difference.

Ingredients:

6 cups crushed ice

1 cup lemonade concentrate

1/2 cup lemon juice

1 tsp lemon zest

1/2 lemon slice, peeled

2 cups pineapple chunks

4 bananas, peeled and cut into 1 in. slices

Directions:

Arrange banana slices in a single layer on a cookie sheet. Freeze about 45 minutes, or until frozen. Combine with remaining ingredients, except ice, in a blender and purée. Serve over crushed ice.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 2.1% ; Total Fat 0.3g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.1g; Cholesterol 0mg; Sodium 9.7mg; Total Carbohydrates 37g; Dietary Fiber 2.3g; Sugar 27g; Protein 1g.

More Information:

Vitamins

Thiamin B1 0.065 mg
Vitamin K 0.58 mcg
Vitamin A 67 IU
Vitamin E 0.11 mg
Pantothenic Acid 0.32 mg
Vitamin B6 0.28 mg
Choline 9.6 mg
Riboflavin B2 0.092 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 39 mg
Niacin B3 0.64 mg

Minerals:

Sodium 9.7 mg
Zinc 0.19 mg
Copper 0.14 mg
Iron 0.53 mg
Calcium 18 mg
Manganese 0.55 mg
Magnesium 25 mg
Potassium 300 mg
Phosphorus 20 mg
Fluoride 130 mcg
Selenium 0.79 mcg

Rice and Beans [Vegan]

Sunday, October 1st, 2017

This simple combination of a starch and a protein makes for a complete protein in one dish. Everything else makes for good taste.

Ingredients:

2 cloves garlic, crushed

1/8 tsp salt (optional)

1 bay leaf

1 cup long-grain rice

1/2 cup canned crushed tomatoes

1-1/3 tbsp virgin olive oil

1/2 cup onion, minced

1 peeled eggplant, cut into .5 in. cubes

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

2 cups water

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

Directions:

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 and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients, except beans. Add pepper to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 15 minutes. Add beans without stirring. Cover and simmer another 5-10 minutes or until
rice is tender and liquid is absorbed. Let stand 5 minutes before stirring.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 160; % Calories From Fat 22.5%; Total Fat 4g; Saturated Fats 1g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 370mg; Total Carbohydrates 27g; Dietary Fiber 8g; Sugar 3g; Protein 6g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 6 mcg
Vitamin A 63 IU
Niacin B3 2 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 7 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 10 mg

Minerals:

Manganese 1 mg
Calcium 51 mg
Magnesium 44 mg
Phosphorus 120 mg
Zinc 1 mg
Fluoride 67 mcg
Copper 0 mg
Sodium 370 mg
Selenium 4 mcg
Iron 2 mg
Potassium 480 mg

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 Sweet Potato Slices [Vegan]

Tuesday, August 1st, 2017

Want a simple sweet potato recipe? Here it is.

Ingredients:

2 tbsp unsalted vegan margarine, melted

1/8 tsp salt (optional)

1/4 tsp white pepper

wax paper

1 lb sweet potatoes, peeled and cut into .25 in. slices

1/4 tsp mace, ground

Directions:

Preheat oven to 375?F. Line a baking sheet with wax paper. Arrange potato slices on a baking sheet. Brush sweet potato slices with half the vegan margarine. Season with white pepper, mace and salt. Cover potatoes with another sheet of wax paper, pressing paper to adhere to potatoes. Bake 25 minutes. Remove wax paper and brush with remaining vegan margarine.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 150; % Calories From Fat 36%; Total Fat 6g; Saturated Fats 4g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 24g; Dietary Fiber 4g; Sugar 7g; Protein 2g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 3 mcg
Vitamin A 22000 IU
Niacin B3 2 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 22 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 16 mg

Minerals:

Manganese 1 mg
Calcium 46 mg
Magnesium 31 mg
Phosphorus 63 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 120 mg
Selenium 0 mcg
Iron 1 mg
Potassium 540 mg

Easy Lemon Broccoli Salad [Vegan]

Saturday, July 1st, 2017

Here’s a quick and easy healthy salad.

Ingredients:

2 tbsp lemon juice

1/4 tsp salt to taste (optional)

1 lb broccoli florets

2 tsp virgin olive oil

Directions:

Place the broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes, or until just tender. Transfer the broccoli to serving bowl. Combine lemon juice, oil, salt and pepper to taste in a jar with a tight-fitting lid. Shake vigorously. Pour over broccoli and toss.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 61; % Calories From Fat 44.3%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 190mg; Total Carbohydrates 9g; Dietary Fiber 4g; Sugar 2g; Protein 3g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 160 mcg
Vitamin A 1800 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 77 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 2 mg
Choline 46 mg

Minerals:

Manganese 0 mg
Calcium 46 mg
Magnesium 24 mg
Phosphorus 76 mg
Zinc 1 mg
Fluoride 5 mcg
Copper 0 mg
Sodium 190 mg
Selenium 2 mcg
Iron 1 mg
Potassium 340 mg