Posts Tagged ‘virgin olive oil’

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

Eggplant and Rice

Tuesday, October 1st, 2013

This delicious eggplant and rice recipe is both vegan and vegetarian. It can be served with vegetables. This dish is low in cholesterol and sodium.

Ingredients:

1-1/3 tbsp virgin olive oil

2 cloves garlic, crushed

1/2 cup onion, minced

1 peeled eggplant, cut into 1/2 in. cubes

1/2 tomato, finely chopped

1 bay leaf

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

1 cup long-grain rice

2 cups water

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 (eggplant, tomato, bay leaf & thyme) and mix thoroughly. Cover saucepan and simmer 3 minutes. Stir in remaining ingredients and salt to taste and return to a boil. Immediately reduce heat to low. Cover and simmer 20-25 minutes or until rice is tender and liquid is absorbed.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 140; % Calories From Fat 31.5%; Total Fat 4.9g; Saturated Fats 0.7g; Mono-unsaturated Fats 3.3g; Poly-unsaturated Fats 0.6g; Cholesterol 0mg; Sodium 9.4mg; Total Carbohydrates 21g; Dietary Fiber 4.7g; Sugar 4.4g; Protein 2.8g.

More Information:

Vitamins:

Thiamin B1 0.13 mg
Vitamin B12 0 mcg
Vitamin K 10 mcg
Vitamin A 160 IU
Niacin B3 1.5 mg
Pantothenic Acid 0.53 mg
Riboflavin B2 0.059 mg
Vitamin C 6.4 mg
Vitamin D 0 IU
Vitamin B6 0.2 mg
Vitamin E 1.1 mg
Choline 12 mg

Minerals:

Manganese 0.56 mg
Magnesium 27 mg
Calcium 30 mg
Zinc 0.49 mg
Phosphorus 61 mg
Copper 0.17 mg
Fluoride 100 mcg
Selenium 3.7 mcg
Sodium 9.4 mg
Potassium 360 mg
Iron 1 mg