Monthly Archives: February 2013

Spicy Swiss Chard and Tomato Soup

Good hearty soup from VegetarianTimes.com.

Ingredients

1 tbs. olive oil
3 cloves garlic, minced (1 Tbs.)
½ tsp. red pepper flakes
1 medium onion, chopped (1 ½ cups)
2 medium carrots, sliced (1 cup)
2 stalks celery, chopped (½ cup)
1 small zucchini, sliced (1 cup)
½ tsp. chopped fresh rosemary
2 cups low-sodium vegetable broth
2 15-oz. cans diced tomatoes
1 15-oz. can cannellini beans, rinsed and drained
½ cup sun-dried tomatoes
6 oz. Swiss chard, chopped
½ tsp. chopped fresh thyme
1 cup fresh basil

Preparation

  1. Heat oil in large saucepan over medium heat. Add garlic and red pepper flakes, and cook 1 minute, or until garlic is fragrant. Stir in onion, carrots, celery, zucchini, and rosemary, and cook 10 to 15 minutes, or until onions are soft.
  2. Add broth, 1 can tomatoes, and beans. Scoop 1 cup mixture into food processor or blender, and add remaining can of tomatoes, sun-dried tomatoes, and sun-dried tomato oil. Purée until smooth, stir mixture into soup, and season with salt and pepper, if desired. Simmer 10 minutes.
  3. Add Swiss chard and thyme; simmer 5 minutes more, or until chard is wilted. Remove pan from heat, and stir in basil.

Nutrition

8 servings

Nutrition Facts
Serving Size 304 g
Amount Per Serving
Calories

239
Calories from Fat

23
% Daily Value*
Total Fat

2.6g
4%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

98mg
4%
Total Carbohydrates

41.4g
14%
Dietary Fiber

16.0g
64%
Sugars

6.1g
Protein

15.1g
Vitamin A 101% • Vitamin C 48%
Calcium 12% • Iron 31%
Nutrition Grade A
* Based on a 2000 calorie diet

Corn Bread With Jalapenoes

Based on a recipe from Epicurious and originally Bon Appetit, but modified to use non-dairy ingredients. Needs some work, should be sweeter and more moist.

Ingredients

1 cup yellow corn meal
1 cup all purpose flour
4 jalapeno peppers, seeded and chopped
2 tablespoons sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon salt
1 1/2 cups unsweetened soy milk
2 eggs, beaten to blend
3 tablespoons Earth Balance buttery spread, original

Preparation

  1. Mix the dry ingredients in a large bowl.
  2. Beat the eggs and add the soy milk and melted Earth Balance in a small bowl.
  3. Add the liquid to the dry ingredients, stirring to break up lumps.
  4. Pour the batter into a well oiled 8″ square baking dish.
  5. Bake 425° F for 20 to 25 minutes.

Nutrition

24 servings

Nutrition Facts
Serving Size 37 g
Amount Per Serving
Calories

70
Calories from Fat

20
% Daily Value*
Total Fat

2.3g
3%
Saturated Fat

0.5g
3%
Trans Fat

0.0g
Cholesterol

14mg
5%
Sodium

236mg
10%
Total Carbohydrates

10.9g
4%
Dietary Fiber

0.8g
3%
Sugars

1.8g
Protein

2.0g
Vitamin A 2% • Vitamin C 1%
Calcium 3% • Iron 4%
Nutrition Grade B+
* Based on a 2000 calorie diet

Turkish Eggplant Pie

Interesting dish from VegetarianTimes.com.  The phyllo with whole wheat bread crumbs is a great way to make a tasty no fat pie crust.

Ingredients

1 lb eggplant, pierced with fork
2 Tbs. olive oil
1 medium red onion, chopped (1½ cups)
1 yellow bell pepper, chopped (1 cup)
1 Tbs. dried mint
2 ½ tsp. anise seeds
2 tsp. ground cumin
1 tsp. smoked paprika
½ tsp. red pepper flakes
1 ½ lb. Roma tomatoes, chopped, plus 2 sliced tomatoes for garnish
2 Tbs. tomato paste
3 cloves garlic, minced (1 Tbs.)
12 sheets phyllo pastry, thawed
1/3 cup whole-wheat breadcrumbs, plus more for topping, optional
12 pitted black olives, halved

Preparation

  1. Preheat oven to 375°F. Coat 10-inch fluted-edge tart pan with cooking spray.
  2. Roast eggplants on baking sheet 50 minutes, or until tender. Cool. Scoop flesh into food processor; purée until smooth.
  3. Heat oil in skillet over medium heat. Add onion, bell pepper, mint, anise, cumin, paprika, and pepper flakes; sauté 8 minutes. Add chopped tomatoes and tomato paste; simmer 10 minutes. Stir in eggplant and garlic; cook 10 minutes.
  4. Press 1 phyllo sheet into prepared tart pan. Spray with cooking spray, and sprinkle with breadcrumbs. Repeat layering with remaining phyllo and breadcrumbs. Roll over edges, and coat with cooking spray.
  5. Spoon eggplant mixture into crust. Arrange tomato slices and olives over top, and sprinkle with breadcrumbs (if using). Bake 1 hour, or until phyllo is golden. Cool 10 minutes before serving.

Nutrition

Nutrition Facts
Serving Size 307 g
Amount Per Serving
Calories

286
Calories from Fat

71
% Daily Value*
Total Fat

7.8g
12%
Saturated Fat

1.2g
6%
Cholesterol

0mg
0%
Sodium

409mg
17%
Total Carbohydrates

49.2g
16%
Dietary Fiber

6.9g
28%
Sugars

10.7g
Protein

7.5g
Vitamin A 40% • Vitamin C 77%
Calcium 6% • Iron 17%
Nutrition Grade A-
* Based on a 2000 calorie diet

Turnip Cake

A classic Chinese dim sum dish, Law Bok Gow, often served at New Years.  This is a vegan variant, most traditional recipes call for Chinese sausage and bacon (see for example ApptetiteForChina).  The 6:1 ratio of daikon to rice flour is important in obtaining the correct final texture.

Ingredients

2 oz shitake mushroom
2 oz dry shrimp
2.2 lbs daikon (1 kg)
2 cups rice flour (about 170 grams)
1/2 cup vegetable broth
2 tsp canola oil
2 tsp salt

Preparation

  1. Boil some water.  Place the dry shrimp and dry mushrooms in separate small bowls and pour the boiling water over them.  Allow to hydrate for 20 minutes.
  2. Peel and grate the daikon.  Using an electric food processor saves a lot of time.  Cover with water in a large pot and boil about 10 to 15 minutes.
  3. While the daikon is cooking, mince the dried shrimp and mushroom.  Combine with the rice flour and vegetable broth to form a batter.
  4. Drain the cooked daikon and return to the pot.  Pour the batter over the daikon and stir to mix well.
  5. Oil a 10″ diameter deep circular pan.  Pour the combined mix into the pan and steam for 1 hour.  The cooked turnip cake can be refrigerated and stored for a week.
  6. To serve, cut slices approximately 1 cm think and brown them on both sides in a nonstick skillet.  If the nonstick surface is good quality, you really don’t need to add any oil at all, but you can use a teaspoon of oil to taste.  Serve with soy sauce.

Nutrition

20 servings

Nutrition Facts
Serving Size 79 g
Amount Per Serving
Calories

92
Calories from Fat

22
% Daily Value*
Total Fat

2.4g
4%
Trans Fat

0.0g
Cholesterol

6mg
2%
Sodium

43mg
2%
Total Carbohydrates

15.1g
5%
Dietary Fiber

1.4g
6%
Sugars

1.1g
Protein

2.7g
Vitamin A 0% • Vitamin C 20%
Calcium 0% • Iron 1%
Nutrition Grade B+
* Based on a 2000 calorie diet

Tortilla Soup

Spicy Mexican soup based on a recipe from Epicurious.

Ingredients

1 tbsp olive oil
8 corn tortillas
1/4 tsp salt
.75 tbsp Olive oil
3 plum tomatoes
4 cups vegetable broth
2 cups water
tbsp olive oil
1 medium onion
2 cloves garlic
14 oz Tomatoes, Crushed, Canned
1 jalepeno pepper
1 serrano pepper
1/2 cup sun dried tomatoes

Preparation

  1. Cut the tortillas into thin strips and toss with 1 tbsp of olive oil and 1/4 tsp salt.  Bake 350°F until crisp and lightly browned.  About 10 minutes.
  2. Spray large nonstick saucepan with vegetable oil spray. Add onion and garlic; cover and cook over medium-low heat until almost tender, stirring often, about 5 minutes.
  3. Stir in tomato paste, cumin and chili powder. Add broth and 2 tablespoons cilantro; bring to boil. Reduce heat; cover and simmer until flavors blend, about 15 minutes.
  4. Add tortillas, tomatoes, beans, zucchini and jalapeño to soup. Cover; simmer until zucchini is tender, about 5 minutes.
  5. Season with salt and pepper and ladle soup into bowls.
  6. Sprinkle with remaining 2 tablespoons cilantro.

Nutrition

8 servings

Nutrition Facts
Serving Size 452 g
Amount Per Serving
Calories

200
Calories from Fat

70
% Daily Value*
Total Fat

7.8g
12%
Saturated Fat

1.2g
6%
Cholesterol

0mg
0%
Sodium

740mg
31%
Total Carbohydrates

29.2g
10%
Dietary Fiber

6.1g
24%
Sugars

2.5g
Protein

7.8g
Vitamin A 34% • Vitamin C 61%
Calcium 10% • Iron 19%
Nutrition Grade A
* Based on a 2000 calorie diet

Yaki Udon Noodles with Shrimp

Easy and nutrition lunch based on a recipe from JustOneCook.  Udon noodles are available in the refrigerated or frozen food section of most Asian groceries.

Ingredients

16 oz Udon Noodles
4 oz napa cabbage, shredded
1 carrot, julienned
2 oz shitake mushroom, sliced
1 scallion, cut into 2″ lengths
1/2 lb shrimp, peeled and deveined
2 tbsp Mentsuyu sauce
4 tsp canola oil

Preparation

  1. Cook the udon noodles as instructed on the package (different brands differ).  Drain and set aside.
  2. In a wok or skillet, heat oil on medium high heat. Stir-fry the shrimp until almost cooked, about 2 minutes. Set aside.
  3. Stir-fry the carrots, cabbage, Shitake mushrooms, and scallions for a couple of minutes.
  4. Add udon noodles over the shrimp and vegetables and add the 2 tbsp water. Cook covered for 2 minutes.
  5. Add seasonings and mix thoroughly.
  6. Serve on the plate and sprinkle bonito flakes, chopped scallions, and a bit of pickled ginger on top.

Nutrition

4 servings

Nutrition Facts
Serving Size 221 g
Amount Per Serving
Calories

323
Calories from Fat

53
% Daily Value*
Total Fat

5.9g
9%
Saturated Fat

0.6g
3%
Trans Fat

0.0g
Cholesterol

80mg
27%
Sodium

895mg
37%
Total Carbohydrates

51.6g
17%
Dietary Fiber

2.0g
8%
Sugars

2.7g
Protein

15.7g
Vitamin A 79% • Vitamin C 24%
Calcium 7% • Iron 7%
Nutrition Grade B
* Based on a 2000 calorie diet

Potato Salad with Mint and Sugar Snap Peas

A very simple potato salad.

Ingredients

1.5 lb yukon gold potatoes
1/2 lb sugar snap peas
4 tsp olive oil
4 tsp Balsamic vinegar
1/4 tsp salt, to test
1/4 tsp pepper

Preparation

  1. Boil the potatoes in salted water until easily pierced with a knife.  Cut into bite size pieces and set aside.
  2. Combine 3 tbsp of olive oil with the balsamic vinegar, salt and pepper.  Whisk to emulsify.
  3. Stir fry the sugar snap peas in the remaining 1 tbsp olive oil for about 30 seconds.
  4. Combine all the ingredients in a large bowl and toss to coat.  Refrigerate before serving.

Nutrition

6 servings

Nutrition Facts
Serving Size 158 g
 
Amount Per Serving
Calories

149
Calories from Fat

30
% Daily Value*
Total Fat

3.3g
5%
Trans Fat

0.0g
Cholesterol

0mg
0%
Sodium

110mg
5%
Total Carbohydrates

26.9g
9%
Dietary Fiber

3.5g
14%
Sugars

2.9g
Protein

3.9g
 
Vitamin A 8% • Vitamin C 56%
Calcium 3% • Iron 11%
Nutrition Grade A
* Based on a 2000 calorie diet

Roast Potato with Rosemary

This is a lower fat alternative to french fries.  This version is from Epicurious.  Their version calls for red potatoes, but we frequently use russets.  Many recipes also call for garlic.

Ingredients

5 medium potatoes, cut into french fry size pieces.  No need to peel.
1 1/2 tbsp olive oil
1/4 cup fresh rosemary
1 1/2 tsp salt
3/4 tsp black pepper

Preparation

Slice the potatoes, unpeeled into French fries sized pieces.

Mix the other ingredients in a small blender. Blend at low speed to break up the rosemary.

Toss the potatoes with the seasons.

Arrange on parchment covered baking sheets.  The weight of the baking sheet can make a significant difference in the roasting.  A heavier sheet cooks more quickly and tend to brown quickly on the bottom sides of the potato pieces.  Light weight and aluminum sheets tend to require longer baking times.

Bake at 450°for 20 minutes turning after 10 minutes.

Serve with catsup or just plain.

Nutrition

4 Servings

Nutrition Facts
Serving Size 276 g
 
Amount Per Serving
Calories

227
Calories from Fat

39
% Daily Value*
Total Fat

4.3g
7%
Saturated Fat

0.8g
4%
Cholesterol

0mg
0%
Sodium

890mg
37%
Total Carbohydrates

44.4g
15%
Dietary Fiber

8.0g
32%
Sugars

3.1g
Protein

4.7g
 
Vitamin A 3% • Vitamin C 91%
Calcium 7% • Iron 14%
Nutrition Grade A
* Based on a 2000 calorie diet

Stir Fry Shrimp with Snow Peas and Mushrooms

A classic Chinese stir fry.  This is a lower fat version than most, but still tasty.

Ingredients

1/2 lb medium shrimps
1/4 tsp salt
1/3 egg white
3/4 tbsp cornstarch

1.5 tbsp canola oil
1 tbsp fresh ginger, about an inch, finely diced
2 oz shitake mushrooms
1 cup snow peas
1/4 cup vegetable broth or the water from soaking mushrooms

1/4 cup water
1 tsp cornstarch
1/4 tsp salt

Preparation

Peel and devein the shrimp.  Add salt, rice wine, egg white and cornstarch in order.  Mice with chopsticks to disperse the cornstarch and cover the shrimp uniformly.

If you are using dried shitake mushrooms, boil some water in a kettle and pour over the dry mushrooms in a medium size bowl.  Set aside for 15 to 20 minutes to soften and hydrate the mushrooms.

In a large nonstick skillet or nonstick wok, at moderate heat using 1 tbsp of oil, stir fry the shrimp and ginger for 2 minutes.  Remove the shrimp and set aside.

Mix the cornstarch, salt and water in a small bowl and set aside.

Add the remaining 1/2 tbsp of oil and stir fry the mushrooms for 3 to 5 minutes until they soften and release oil.

Add the snow peas and 1/4 cup of broth or mushroom water.  Continue stir frying until the snow peas are bright green and begin to soften, 3 to 5 minutes.

Return the shrimp to the pan and add the cornstarch emulsion.  Continue stir frying about a minute to rewarm the shrimp and thicken the cornstarch.

Serve with rice.

Nutrition

4 servings

Nutrition Facts
Serving Size 137 g
Amount Per Serving
Calories

134
Calories from Fat

54
% Daily Value*
Total Fat

6.0g
9%
Trans Fat

0.0g
Cholesterol

111mg
37%
Sodium

464mg
19%
Total Carbohydrates

6.8g
2%
Dietary Fiber

1.4g
6%
Sugars

2.1g
Protein

14.0g
Vitamin A 8% • Vitamin C 32%
Calcium 3% • Iron 15%
Nutrition Grade B+
* Based on a 2000 calorie diet