Posts Tagged ‘vegetarian’

Grilled Sweet Potatoes [Vegan]

Thursday, June 1st, 2017

Grilled Sweet PotatoesThe warmer weather is here which means grilling and cooking those sweet potatoes in a different way.

Ingredients:

1-1/3 tbsp unsalted vegan margarine

1-1/3 tbsp brown sugar

2 large sweet potatoes, scrubbed and cut in half lengthwise

4 sheets heavy duty aluminum foil

Directions:

Prepare grill. Arrange sweet potato halves cut side up on individual sheets of aluminum foil. Sprinkle with salt and pepper to taste, dot with vegan margarine and sprinkle with brown sugar. Wrap tightly. Grill 45 minutes, turning frequently until potatoes are tender.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 97; % Calories From Fat 37.1%; Total Fat 4g; Saturated Fats 2g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 0g; Cholesterol 10mg; Sodium 22mg; Total Carbohydrates 15g; Dietary Fiber 2g; Sugar 7g; Protein 1g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 2 mcg
Vitamin A 11000 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 11 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 1 mg
Choline 8 mg

Minerals:

Manganese 0 mg
Calcium 25 mg
Magnesium 16 mg
Phosphorus 32 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 22 mg
Selenium 0 mcg
Iron 0 mg
Potassium 280 mg

Zucchini with Tomatoes [Vegan]

Monday, May 1st, 2017

A delicious, easy to prepare zucchini dish with an exquisite flavor. Enjoy!

Ingredients:

1 tbsp lemon juice

1-1/2 tbsp cilantro, or parsley, chopped

4 shallots, peeled and thinly sliced

1-1/4 lb zucchini, quartered lengthwise and cut crosswise into 1 in. pieces

1 cup canned crushed tomatoes

1/8 tsp salt (optional)

Directions:

Combine first 4 ingredients in a heavy nonstick skillet over medium-high heat. Add pepper to taste. Bring to a boil. Reduce heat to medium low and simmer 3-4 minutes, or until zucchini is tender. Stir in remaining ingredients and serve.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 58; % Calories From Fat 6.2%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0.2g; Cholesterol 0mg; Sodium 230mg; Total Carbohydrates 13g; Dietary Fiber 2.2g; Sugar 4.8g; Protein 2.9g.

More Information:

Vitamins:

Thiamin B1 0.11 mg
Vitamin A 720 IU
Vitamin K 8.8 mcg
Vitamin E 0.71 mg
Pantothenic Acid 0.37 mg
Vitamin B6 0.41 mg
Choline 20 mg
Riboflavin B2 0.23 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 33 mg
Niacin B3 1.2 mg

Minerals:

Sodium 230 mg
Zinc 0.62 mg
Copper 0.17 mg
Calcium 53 mg
Iron 1.7 mg
Manganese 0.36 mg
Magnesium 37 mg
Phosphorus 82 mg
Fluoride 0.0038 mcg
Potassium 590 mg
Selenium 0.97 mcg

Sesame Kale [Vegan]

Saturday, April 1st, 2017

Sesame Kale

 

A good, flavorful, healthy eats. A great use of kale and sesame seeds.

Ingredients:

2 cloves garlic, crushed

1 tbsp low sodium soy sauce

2 tsp sesame seeds, toasted

2 tsp sesame oil

1-1/2 lb kale

1/4 cup vegetable stock

2 tsp black pepper, to taste, ground

Directions:

Wash the kale, but let the water cling to it. Cut off and discard the tough stems. Slice the leaves once down the middle, then cut them crosswise into 1 in. wide strips. In a wok, heat the oil. Add the garlic. Sauté for 10 seconds. Add the kale and the stock. Cover and steam for 3 minutes until the kale wilts. Add the soy sauce. Top the kale with sesame seeds and fresh ground pepper. Serve.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 57; % Calories From Fat 47.4%; Total Fat 3g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 7g; Dietary Fiber 3g; Sugar 0g; Protein 4g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 0 mcg
Vitamin A 7100 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 45 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 2 mg

Minerals:

Manganese 1 mg
Calcium 160 mg
Magnesium 25 mg
Phosphorus 47 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 120 mg
Selenium 1 mcg
Iron 1 mg
Potassium 400 mg

Homemade Bean Dip [Vegan]

Wednesday, March 1st, 2017

Homemad Bean Dip

 

A quick and easy vegan bean dip for whatever the occasion.

Ingredients:

2 tbsp vegetable oil

1/4 cup water

1/8 tsp black pepper

1-1/2 tsp lemon juice

1/8 tsp salt, optional

2 tbsp dried parsley

3-1/2 cups canned garbanzo beans, drained

1 tsp granulated garlic

1/2 tsp soy sauce or tamari

Directions:

Combine all ingredients in a mixing bowl or food processor. Chill before serving.

Nutrition Facts:

Nutrition (per serving) Calories 51; % Calories From Fat 26.5%; Total Fat 1.5g; Saturated Fats 0.1g; Mono-unsaturated Fats 0.2g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 120mg; Total Carbohydrates 7.8g; Dietary Fiber 1.5g; Sugar 0g; Protein 1.7g.

More Information:

Vitamins:

Thiamin B1 0.011 mg
Vitamin B12 0 mcg
Vitamin K 1.8 mcg
Vitamin A 21 IU
Niacin B3 0.06 mg
Pantothenic Acid 0.1 mg
Riboflavin B2 0.013 mg
Vitamin C 1.6 mg
Vitamin D 0 IU
Vitamin B6 0.16 mg
Vitamin E 0.38 mg
Choline 11 mg

Minerals:

Manganese 0.22 mg
Magnesium 10 mg
Calcium 13 mg
Zinc 0.37 mg
Phosphorus 31 mg
Copper 0.06 mg
Fluoride 1.7 mcg
Selenium 1 mcg
Sodium 120 mg
Potassium 65 mg
Iron 0.59 mg

Sauteed Winter Squash Slices [Vegan]

Wednesday, February 1st, 2017

Winter Squash

A perfect side dish for a winter meal.

Ingredients:

1/4 tsp salt

1/4 tsp pepper

1/4 tsp dried oregano

1 tbsp parsley

1/2 cup flour

1/4 tsp dried basil

4 cups winter squash, peeled and sliced

Directions:

Cut the squash into .25 in. slices. Trim off the rind. Combine the flour, salt, pepper, basil, and oregano in a plastic bag. Add the squash and shake to coat lightly. Heat a griddle or large frying pan on medium high. Spray with olive oil and saute 3 to 4 minutes on each side, or until the outside is golden brown and the inside soft. Dust with chopped parsley and serve as a side dish.

Serves 6

Nutrition Facts:

Nutrtion (per serving) Calories 65; % Calories From Fat 0%; Total Fat 0g; Saturated Fats 0g; Mono-unsaturated Fats 0g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 100mg; Total Carbohydrates 15g; Dietary Fiber 2g; Sugar 2g; Protein 2g

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 13 mcg
Vitamin A 1100 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 10 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 9 mg

Minerals:

Manganese 0 mg
Calcium 27 mg
Magnesium 14 mg
Phosphorus 30 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 100 mg
Selenium 4 mcg
Iron 1 mg
Potassium 290 mg

Apple Brown Betty [Vegan]

Sunday, January 1st, 2017

Apple Brown Betty

Enjoy this brown Betty – a traditional dessert made by baking apples and bread crumbs.

Ingredients:

1 tsp ground cinnamon

1/4 tsp salt

3/4 cup brown sugar

2 tbsp fresh lemon juice

1/4 cup unsalted vegan margarine, melted

1 tbsp lemon rind, grated

2 cups soft breadcrumbs

4 cups Jonathan or Macintosh apples, peeled, cored and sliced

1/4 cup water, at room temperature

Directions:

Preheat oven to 350?F. Combine breadcrumbs, salt and melted vegan margarine in a bowl. Place 2/3 cup in a lightly greased 1-1/2 quart baking dish. Combine remaining ingredients, except water, in a bowl. Toss to coat apples. Place half of apple mixture over crumbs in baking dish. Sprinkle another 2/3 cup crumbs over apples, and repeat with remaining apples and crumbs. Add water to bottom of baking dish by pouring
down the side of dish, being careful not to moisten crumbs on top. Cover with foil and bake 30 minutes. Remove foil and bake another 20-30 minutes or until apples are cooked through and top is browned. Serve warm.

Serves 6

Nutrition Facts:

Nutrition (per serving) Calories 210; % Calories From Fat 35.1%; Total Fat 8.2g; Saturated Fats 5g; Mono-unsaturated Fats 2.1g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 180mg; Total Carbohydrates 34g; Dietary Fiber 1.6g; Sugar 26g; Protein 1.2g.

More Information:

Vitamins:

Thiamin B1 0.07 mg
Vitamin B12 0.016 mcg
Vitamin K 1.6 mcg
Vitamin A 270 IU
Niacin B3 0.62 mg
Pantothenic Acid 0.12 mg
Riboflavin B2 0.064 mg
Vitamin C 6.6 mg
Vitamin D 0 IU
Vitamin B6 0.05 mg
Vitamin E 0.3 mg
Choline 6.8 mg

Minerals:

Manganese 0.17 mg
Magnesium 8.3 mg
Calcium 45 mg
Zinc 0.15 mg
Phosphorus 23 mg
Copper 0.067 mg
Fluoride 13 mcg
Selenium 2.4 mcg
Sodium 180 mg
Potassium 110 mg
Iron 0.66 mg

Banana Oatmeal [Vegan]

Thursday, December 1st, 2016

bananaoatmeal

Oatmeal is a favorite breakfast food, quick, and filling. Add bananas, cinnamon, and maple syrup if you desire and it is just plain delicious.

Ingredients:

1/4 tsp salt

3 cups water

1/4 tsp ground cinnamon

1-1/4 cups old fashioned oats

2 bananas, peeled and coarsely chopped

Directions:

Bring water and salt to a boil in a heavy saucepan over high heat. Stir in oats and cinnamon. Reduce heat to low and continue to cook 4-5 minutes, stirring constantly until oatmeal reaches desired consistency. Remove from heat. Stir in chopped bananas, cover and let sit 5 minutes before serving. Serve with maple syrup, if desired.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 160; % Calories From Fat 11.2%; Total Fat 2g; Saturated Fats 0g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 1g; Cholesterol 0mg; Sodium 160mg; Total Carbohydrates 32g; Dietary Fiber 4g; Sugar 8g; Protein 4g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 1 mcg
Vitamin A 38 IU
Niacin B3 1 mg
Pantothenic Acid 1 mg
Riboflavin B2 0 mg
Vitamin C 5 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 17 mg

Minerals:

Manganese 1 mg
Calcium 24 mg
Magnesium 55 mg
Phosphorus 120 mg
Zinc 1 mg
Fluoride 130 mcg
Copper 0 mg
Sodium 160 mg
Selenium 8 mcg
Iron 1 mg
Potassium 310 mg

Sweet Spiced Pumpkin [Vegan]

Tuesday, November 1st, 2016

pumpkins

Sweet spiced pumpkin is simply autumn perfection.

Ingredients:

1/2 tsp cumin seed

1/2 tsp ground ginger

1/2 tsp coriander seed, ground

1 tsp soft brown sugar

1 lb pumpkin, peeled and cut into thin slices

1-1/2 oz vegan margarine, melted

Directions:

Preheat oven to 350?F. Place pumpkin on a greased foil-lined tray. Brush butter over pumpkin. Combine remaining ingredients. Mix well and sprinkle over pumpkin. Bake 35 minutes, or until cooked through. Serve hot.

Serves 4

Nutrition Facts

Nutrition (per serving) Calories 77; % Calories From Fat 93.5%; Total Fat 8g; Saturated Fats 5g; Mono-unsaturated Fats 2g; Poly-unsaturated Fats 0g; Cholesterol 0mg; Sodium 58mg; Total Carbohydrates 1g; Dietary Fiber 0g; Sugar 1g; Protein 0g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 1 mcg
Vitamin A 250 IU
Niacin B3 0 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 0 mg
Vitamin D 6 IU
Vitamin B6 0 mg
Vitamin E 0 mg
Choline 2 mg

Minerals:

Manganese 0 mg
Calcium 7 mg
Magnesium 2 mg
Phosphorus 5 mg
Zinc 0 mg
Fluoride 0 mcg
Copper 0 mg
Sodium 58 mg
Selenium 0 mcg
Iron 0 mg
Potassium 14 m
g

Apple Salad [Vegetarian]

Saturday, October 1st, 2016

Apple Salad

Apples are the star of this recipe with great supporting roles by a variety of fruits, nuts, and a vegetable. Delicious!

Ingredients:

1/4 lb seedless grapes

1 celery stalk, finely chopped

1 tbsp honey

1/2 lb pineapple chunks, drained

1/4 cup chopped walnuts

1-1/2 cups vegan vanilla yogurt

1 banana, thinly sliced

3 apples, cored and cubed

Directions:

Combine all ingredients in a bowl. Let stand 20 minutes before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 290; % Calories From Fat 19.9%; Total Fat 6.4g; Saturated Fats 1.3g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 3.6g; Cholesterol 0mg; Sodium 72mg; Total Carbohydrates 57g; Dietary Fiber 5.7g; Sugar 45g; Protein 6.9g.

More Information:

Vitamins:

Thiamin B1 0.16 mg
Vitamin B12 0.49 mcg
Vitamin K 12 mcg
Vitamin A 230 IU
Niacin B3 0.87 mg
Pantothenic Acid 0.89 mg
Riboflavin B2 0.3 mg
Vitamin C 40 mg
Vitamin D 0 IU
Vitamin B6 0.34 mg
Vitamin E 0.44 mg
Choline 30 mg

Minerals:

Manganese 0.94 mg
Magnesium 51 mg
Calcium 190 mg
Zinc 1.2 mg
Phosphorus 180 mg
Copper 0.29 mg
Fluoride 19 mcg
Selenium 5.4 mcg
Sodium 72 mg
Potassium 630 mg
Iron 0.85 mg

Green Apple-Chipotle Salsa [Vegan]

Thursday, September 1st, 2016

Green Apple-Chipotle Salsa

Zesty salsa is a western staple, but come apple season, put a new twist on this classic.

Ingredients:

1 tbsp lemon juice

2 tbsp vegetable oil

1 tbsp cumin seed

2 tbsp molasses

1 tbsp white vinegar

1 large yellow onion, finely diced

6 Granny Smith apples, unpeeled, cored and chopped into bite-size pieces

2 cans chipotle chili peppers

2 tsp fresh oregano, chopped

Directions:

Heat oil in a heavy nonstick skillet over medium high heat. Sauté onion 2 minutes. Stir in apples, reduce heat to medium, cover and cook 4-5 minutes, or until apples are just softened. Transfer to a bowl and set aside to cool. Combine remaining ingredients in a blender or food processor and purée. Season with salt and pepper to taste. Mix well. Stir chipotle purée into apple mixture. Mix thoroughly. Cover and refrigerate at least 2 hours or overnight.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 260; % Calories From Fat 27.7%; Total Fat 8g; Saturated Fats 1g; Mono-unsaturated Fats 1g; Poly-unsaturated Fats 5g; Cholesterol 0mg; Sodium 440mg; Total Carbohydrates 52g; Dietary Fiber 8g; Sugar 37g; Protein 2g.

More Information:

Vitamins:

Thiamin B1 0 mg
Vitamin B12 0 mcg
Vitamin K 10 mcg
Vitamin A 430 IU
Niacin B3 1 mg
Pantothenic Acid 0 mg
Riboflavin B2 0 mg
Vitamin C 41 mg
Vitamin D 0 IU
Vitamin B6 0 mg
Vitamin E 3 mg
Choline 16 mg

Minerals:

Manganese 0 mg
Calcium 63 mg
Magnesium 54 mg
Phosphorus 59 mg
Zinc 0 mg
Fluoride 9 mcg
Copper 0 mg
Sodium 440 mg
Selenium 2 mcg
Iron 2 mg
Potassium 600 m