Carrot Hummus
Carrot Hummus
Deb Lindsey for The Washington Post; tableware from Crate and Barrel
WEEKNIGHT VEGETARIAN JUN 5, 2013
So good you may have a difficult time transferring it from food processor to bowl without making a serious dent in it. Serve with crudités (goes better with celery than with cucumber), flat breads or pita and salad greens, or as part of a meze-style spread. Drizzling it to coat lightly with oil before serving will prevent it from discoloring.
Make Ahead: The hummus can be refrigerated for 5 days.
SERVINGS:
Tested size: 6-8 servings; makes 1 3/4 cups (less)
Ingredients:
1 teaspoon cumin seed
1 teaspoon coriander seed
4 tablespoons olive or canola oil, plus more for drizzling (consider using less)
1 teaspoon honey
1 pound carrots, trimmed and well scrubbed
3 large unpeeled cloves garlic, smashed
Flaky sea salt
Freshly ground black pepper
Juice of 1/2 lemon
Juice of 1 orange
3 tablespoons tahini (may substitute smooth peanut butter)
Directions:
Preheat the oven to 400 degrees. Have a medium roasting pan at hand.
Toast the cumin and coriander seeds in a small dry skillet for about a minute until just fragrant. Use a mortar and pestle to grind them to a fine-ish powder. Transfer to a large bowl; whisk in 4 tablespoons of the oil and all the honey.
Cut the carrots into 1/4-inch chunks, then add to the spiced oil along with the garlic. Toss to coat and season with salt and pepper to taste. Scrape the dressed carrots into the roasting pan and spread in an even layer; roast, turning once, until the carrots are tender and just starting to char slightly around the edges, 25 to 35 minutes.
Cool slightly, then transfer the roasting pan's contents to a food processor, slipping the garlic cloves out of their skins as you do so and scraping as much of the crusty brown bits, spices and oil as possible into the food processor. Add the lemon and orange juices, tahini and the remaining 2 tablespoons of oil. Puree until smooth. Adjust the seasoning as needed.
Transfer to a serving dish and lightly drizzle with more oil.
Adapted from "River Cottage Veg: 200 Inspired Vegetable Recipes," by Hugh Fearnley-Whittingstall (Ten Speed Press, 2013).
Tested by Joe Yonan.
This is a collection of some of my favorite recipes that prove that nutritious foods can be delicious! I love to experiment with and create new recipes. Here are some that are tried and true. Let me know what you think! If you have a better version, I'm game!
Thursday, November 20, 2014
Friday, November 14, 2014
Italian Vegetable Soup with Cannellini Beans
It's getting to be that time when most leaves are covering the ground, not the tree branches, and the evenings and mornings are getting quite cold. My thoughts of dinner always revolve around getting into comfy sweats and having a good hot meal. This is perfect to make a double recipe on a Sunday spent at home, saving leftovers for during the week.
This soup, adapted from Canyon Ranch's Nourish: Indulgently Healthy Cuisine, has many ingredients, but they are added at different times. Once you get the pot going, you can prepare the rest as it cooks. Note that there are very few steps in the directions! The soup tastes relatively bland until the last step. Adding vinegar is a good trick with many vegetable or lentil soups, even if you start out with canned soups - it gives them a little kick without being too spicy.
I was interested in experimenting with fennel, then came across this recipe, so I gave it a try. I do like the taste and scent of fennel, so next I'll try roasting it, as I do with all my other veggies these days. With all the other leftover vegetables, I'll probably stir-fry or roast them later in the week.
The beans add protein, making this close to a one-pot meal.
Ingredients:
2 tsp extra virgin olive oil
1/2 cup diced yellow onions
1/4 cup diced fennel
1/4 diced celery
1/4 cup sliced carrots
1 cup unpeeled, diced tomatoes
1/2 cup diced zucchini
1/2 cup diced yellow squash
3 1/2 cups vegetable stock
1/2 tsp minced fresh oregano
1/2 tsp minced fresh thyme
1 tsp minced fresh parsley
1 small bay leaf
2 cups chiffonade of spinach
1 cup cooked or canned cannelloni beans, rinsed
1 Tbsp red wine vinegar
1 Tbsp freshly grated Parmesan
3/4 tsp sea salt
1/8 tsp freshly ground black pepper
Directions:
1) Heat the olive oil in a large saucepan over medium heat. Saute the onions, fennel, celery and carrots until the onions are translucent.
2) Add the tomatoes and cook for 5 minutes. Add the zucchini and yellow squash and cook for 5 more minutes.
3) Add the vegetable stock, oregano, thyme, parsley and bay leaf and simmer for 1 hour
4) Add the spinach, cannelloni beans, vinegar, Parmesan, salt and pepper and mix well. Remove and discard the bay leaf.
This soup, adapted from Canyon Ranch's Nourish: Indulgently Healthy Cuisine, has many ingredients, but they are added at different times. Once you get the pot going, you can prepare the rest as it cooks. Note that there are very few steps in the directions! The soup tastes relatively bland until the last step. Adding vinegar is a good trick with many vegetable or lentil soups, even if you start out with canned soups - it gives them a little kick without being too spicy.
I was interested in experimenting with fennel, then came across this recipe, so I gave it a try. I do like the taste and scent of fennel, so next I'll try roasting it, as I do with all my other veggies these days. With all the other leftover vegetables, I'll probably stir-fry or roast them later in the week.
The beans add protein, making this close to a one-pot meal.
Ingredients:
2 tsp extra virgin olive oil
1/2 cup diced yellow onions
1/4 cup diced fennel
1/4 diced celery
1/4 cup sliced carrots
1 cup unpeeled, diced tomatoes
1/2 cup diced zucchini
1/2 cup diced yellow squash
3 1/2 cups vegetable stock
1/2 tsp minced fresh oregano
1/2 tsp minced fresh thyme
1 tsp minced fresh parsley
1 small bay leaf
2 cups chiffonade of spinach
1 cup cooked or canned cannelloni beans, rinsed
1 Tbsp red wine vinegar
1 Tbsp freshly grated Parmesan
3/4 tsp sea salt
1/8 tsp freshly ground black pepper
Directions:
1) Heat the olive oil in a large saucepan over medium heat. Saute the onions, fennel, celery and carrots until the onions are translucent.
2) Add the tomatoes and cook for 5 minutes. Add the zucchini and yellow squash and cook for 5 more minutes.
3) Add the vegetable stock, oregano, thyme, parsley and bay leaf and simmer for 1 hour
4) Add the spinach, cannelloni beans, vinegar, Parmesan, salt and pepper and mix well. Remove and discard the bay leaf.
Thursday, November 13, 2014
Parsnip Carrot Purée
From Nourish - indulgently healthy cuisine by Scott Uehlein and Canyon Ranch
This can be used instead of mashed potatoes, and is rich in vitamins A and C and anti-oxidants.
Ingredients:
3/4 cup parsnips (about 3 medium), peeled
3/4 cup carrots (about 3 medium), peeled
2 Tbsp unsalted butter
1 Tbsp chopped scallions (or onion rinsed in water)
1 tsp sea salt
1 Tbsp evaporated cane juice (or white sugar)
Directions:
1) Bring 2 quarts of water to boil in a large saucepan
2) Chop the parsnips and carrots into 1-inch cubes. Place in the boiling water and cook until soft, about 10 minutes. Drain.
3) Place the vegetables in a blender and add the butter, scallions, salt and cane juice. Puree until smooth.
Makes eight 1/3 cup servings (or 4-6 real servings)
For smaller servings: 85 calories, 12 g carbs, 4 g fat, 10 mg cholesterol, 1 g protein, 342 mg sodium, 3 g fiber.
This can be used instead of mashed potatoes, and is rich in vitamins A and C and anti-oxidants.
Ingredients:
3/4 cup parsnips (about 3 medium), peeled
3/4 cup carrots (about 3 medium), peeled
2 Tbsp unsalted butter
1 Tbsp chopped scallions (or onion rinsed in water)
1 tsp sea salt
1 Tbsp evaporated cane juice (or white sugar)
Directions:
1) Bring 2 quarts of water to boil in a large saucepan
2) Chop the parsnips and carrots into 1-inch cubes. Place in the boiling water and cook until soft, about 10 minutes. Drain.
3) Place the vegetables in a blender and add the butter, scallions, salt and cane juice. Puree until smooth.
Makes eight 1/3 cup servings (or 4-6 real servings)
For smaller servings: 85 calories, 12 g carbs, 4 g fat, 10 mg cholesterol, 1 g protein, 342 mg sodium, 3 g fiber.
Wednesday, October 22, 2014
arugula and spring onion frittata
Recipe Finder
Arugula and Spring Onion Frittata - from washington post email 10/22/14
APR 26, 2006
Frittatas are really fun to make, using a technique that's easily mastered. Even better, frittatas are great at room temperature, so they are perfect for entertaining. One warning, though: Resist the urge to cut back on the oil. It's all that stands between you and a stuck-in-the-pan mess.
SERVINGS: 8
INGREDIENTS
8 large eggs, lightly beaten
1/3 cup regular or 2 percent milk
1/3 cup grated Parmesan cheese
1 tablespoon chopped chives
Salt
Freshly ground black pepper
1/3 cup extra-virgin olive oil
3 coarsely chopped spring onions (scallions), white and tender green parts only
2 ounces (about 4 cups) arugula
DIRECTIONS
Preheat the oven to 425 degrees.
In a large bowl, whisk together the eggs, milk, Parmesan cheese, chives and salt and pepper to taste. Set aside.
In a 10-inch nonstick, ovenproof skillet, heat 2 tablespoons of the oil over medium heat. Add the spring onions and cook until softened, 2 to 3 minutes. Add the arugula, cover the pan and cook for 1 minute. Remove the cover and stir the arugula just until it wilts. Add the remaining oil and increase the heat to medium-high. Let the oil heat for 1 minute, then pour in the egg mixture. Use a fork to evenly distribute the arugula without scrambling the eggs. Cook for 1 to 2 minutes without stirring until you see the edges just starting to cook. Transfer to the oven.
Bake until the frittata has puffed and browned around the edges and is firm in the center, 8 to 10 minutes. To serve, slide the frittata onto a platter or invert the frittata onto the platter so the browned side is face up. Serve warm or at room temperature.
Arugula and Spring Onion Frittata - from washington post email 10/22/14
APR 26, 2006
Frittatas are really fun to make, using a technique that's easily mastered. Even better, frittatas are great at room temperature, so they are perfect for entertaining. One warning, though: Resist the urge to cut back on the oil. It's all that stands between you and a stuck-in-the-pan mess.
SERVINGS: 8
INGREDIENTS
8 large eggs, lightly beaten
1/3 cup regular or 2 percent milk
1/3 cup grated Parmesan cheese
1 tablespoon chopped chives
Salt
Freshly ground black pepper
1/3 cup extra-virgin olive oil
3 coarsely chopped spring onions (scallions), white and tender green parts only
2 ounces (about 4 cups) arugula
DIRECTIONS
Preheat the oven to 425 degrees.
In a large bowl, whisk together the eggs, milk, Parmesan cheese, chives and salt and pepper to taste. Set aside.
In a 10-inch nonstick, ovenproof skillet, heat 2 tablespoons of the oil over medium heat. Add the spring onions and cook until softened, 2 to 3 minutes. Add the arugula, cover the pan and cook for 1 minute. Remove the cover and stir the arugula just until it wilts. Add the remaining oil and increase the heat to medium-high. Let the oil heat for 1 minute, then pour in the egg mixture. Use a fork to evenly distribute the arugula without scrambling the eggs. Cook for 1 to 2 minutes without stirring until you see the edges just starting to cook. Transfer to the oven.
Bake until the frittata has puffed and browned around the edges and is firm in the center, 8 to 10 minutes. To serve, slide the frittata onto a platter or invert the frittata onto the platter so the browned side is face up. Serve warm or at room temperature.
Sunday, October 5, 2014
Spiced Lentil and Quinoa Stew
from washingtonpost.com/recipes Wellness section 12/19/2013
Excellent article titled Lentils and quinoa are stew's one-two punch by Elaine Gordon:
http://www.washingtonpost.com/lifestyle/wellness/healthful-comfort-food-spiced-lentil-and-quinoa-stew/2013/12/17/cb9cd286-60ee-11e3-94ad-004fefa61ee6_story.html
EatingbyElaine.com
Interesting recipe because you cook the quinoa and lentils dry - toasting them - then add the broth and come back 30 minutes later and you have a hearty wholesome stew. One pot meals - I love em!
Tested size: 8-10 servings; 10 cups
INGREDIENTS:
2 tablespoons extra-virgin olive oil
1 (or 2) medium sweet potato, peeled and cut into small cubes (2 cups)
2 medium onion, cut into small dice (2 cups)
2 cups uncooked red and green lentils, rinsed (comments that red lentils turned gloppy)
1 cup baby-cut carrots, cut crosswise into thick rounds (1/3-inch)
1 cup uncooked quinoa, rinsed
1 large (2 ounces) shallot, minced
2 cloves garlic, minced or put through a garlic press
1/2 to 1 teaspoon fine sea salt
1 teaspoon freshly ground black pepper, or more as needed
6 cups no-salt-added vegetable broth, or more as needed
1/2 teaspoon mild curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/8 teaspoon ground ginger
1/8 teaspoon ground allspice
Flesh of 2 avocados, cut into small dice, for garnish (optional) Used TJs Avocado's Number Guacamole
DIRECTIONS:
Heat the oil in a large, wide pot over medium heat. Once the oil shimmers, add the sweet potato, onions, lentils, carrots, quinoa, shallot and garlic, stirring to coat. Cook for about 10 minutes or until the onions are translucent. Season with 1/2 teaspoon of the salt and all the pepper.
Stir in the broth; increase the heat to medium-high. Once the liquid comes to a boil, cover and cook for 10 minutes, stirring once or twice.
Uncover and stir in the curry powder, cumin, turmeric, ginger and allspice until well incorporated. Reduce the heat to low; cover and cook for 35 minutes.
Taste, and add some or all the remaining salt, as needed.
Serve warm, topped with the avocado, if desired.
Add it
Rate it
RECIPE SOURCE
From Elaine Gordon, a master of public health professional and a master certified health education specialist. Her Web site is EatingbyElaine.com.
Excellent article titled Lentils and quinoa are stew's one-two punch by Elaine Gordon:
http://www.washingtonpost.com/lifestyle/wellness/healthful-comfort-food-spiced-lentil-and-quinoa-stew/2013/12/17/cb9cd286-60ee-11e3-94ad-004fefa61ee6_story.html
EatingbyElaine.com
Interesting recipe because you cook the quinoa and lentils dry - toasting them - then add the broth and come back 30 minutes later and you have a hearty wholesome stew. One pot meals - I love em!
Tested size: 8-10 servings; 10 cups
INGREDIENTS:
2 tablespoons extra-virgin olive oil
1 (or 2) medium sweet potato, peeled and cut into small cubes (2 cups)
2 medium onion, cut into small dice (2 cups)
2 cups uncooked red and green lentils, rinsed (comments that red lentils turned gloppy)
1 cup baby-cut carrots, cut crosswise into thick rounds (1/3-inch)
1 cup uncooked quinoa, rinsed
1 large (2 ounces) shallot, minced
2 cloves garlic, minced or put through a garlic press
1/2 to 1 teaspoon fine sea salt
1 teaspoon freshly ground black pepper, or more as needed
6 cups no-salt-added vegetable broth, or more as needed
1/2 teaspoon mild curry powder
1/4 teaspoon ground cumin
1/4 teaspoon ground turmeric
1/8 teaspoon ground ginger
1/8 teaspoon ground allspice
Flesh of 2 avocados, cut into small dice, for garnish (optional) Used TJs Avocado's Number Guacamole
DIRECTIONS:
Heat the oil in a large, wide pot over medium heat. Once the oil shimmers, add the sweet potato, onions, lentils, carrots, quinoa, shallot and garlic, stirring to coat. Cook for about 10 minutes or until the onions are translucent. Season with 1/2 teaspoon of the salt and all the pepper.
Stir in the broth; increase the heat to medium-high. Once the liquid comes to a boil, cover and cook for 10 minutes, stirring once or twice.
Uncover and stir in the curry powder, cumin, turmeric, ginger and allspice until well incorporated. Reduce the heat to low; cover and cook for 35 minutes.
Taste, and add some or all the remaining salt, as needed.
Serve warm, topped with the avocado, if desired.
Add it
Rate it
RECIPE SOURCE
From Elaine Gordon, a master of public health professional and a master certified health education specialist. Her Web site is EatingbyElaine.com.
Friday, October 3, 2014
many entree salads and dressings to try
From Nutrition Action 10/3/14
Seafood Salad
Pearl barley or white beans
Salmon, tuna, or shrimp
Roasted peppers
Steamed green beans
Mixed salad greens
Serve with mustard vinaigrette:
2 Tbs. whole-grain mustard
2 Tbs. mayonnaise
2 Tbs. red wine vinegar
½ tsp. honey
½ tsp. kosher salt
¼ cup extra-virgin olive oil
Whisk ingredients in a bowl.
Yields 10 Tbs.
Nutrition Information:
Per person—
Calories: 530
Total fat: 31 g
Saturated fat: 4.5 g
Sodium: 400 mg
Carbs: 35 g
Fiber: 8 g
Protein: 27 g
Tofu Salad
Brown rice and edamame
Tofu
Roasted scallions
Shredded carrot
Steamed kale
Serve with sesame dressing:
2 Tbs. rice or cider vinegar
¼ cup unsweetened apple sauce
2 Tbs. reduced-sodium soy sauce
1 Tbs. toasted sesame oil
3 Tbs. canola oil
Whisk ingredients in a bowl.
Yields 12 Tbs.
Nutrition Information:
Per person—
Calories: 400
Total fat: 19 g
Saturated fat: 1.5 g
Sodium: 330 mg
Carbs: 41 g
Fiber: 8 g
Protein: 19 g
Chicken Salad
Quinoa
Sautéed or roasted chicken
Roasted broccoli
Cherry tomatoes
Arugula
Serve with basil vinaigrette:
2 cups basil leaves
1 small clove garlic
2 Tbs. red wine vinegar
¼ cup grated parmesan
½ tsp. kosher salt
¼ cup extra-virgin olive oil
Combine ingredients in a blender.
Yields 10 Tbs.
Nutrition Information:
Per person—
Calories: 410
Total fat: 20 g
Saturated fat: 4 g
Sodium: 400 mg
Carbs: 4 g
Fiber: 5 g
Protein: 30 g
Seafood Salad
Pearl barley or white beans
Salmon, tuna, or shrimp
Roasted peppers
Steamed green beans
Mixed salad greens
Serve with mustard vinaigrette:
2 Tbs. whole-grain mustard
2 Tbs. mayonnaise
2 Tbs. red wine vinegar
½ tsp. honey
½ tsp. kosher salt
¼ cup extra-virgin olive oil
Whisk ingredients in a bowl.
Yields 10 Tbs.
Nutrition Information:
Per person—
Calories: 530
Total fat: 31 g
Saturated fat: 4.5 g
Sodium: 400 mg
Carbs: 35 g
Fiber: 8 g
Protein: 27 g
Tofu Salad
Brown rice and edamame
Tofu
Roasted scallions
Shredded carrot
Steamed kale
Serve with sesame dressing:
2 Tbs. rice or cider vinegar
¼ cup unsweetened apple sauce
2 Tbs. reduced-sodium soy sauce
1 Tbs. toasted sesame oil
3 Tbs. canola oil
Whisk ingredients in a bowl.
Yields 12 Tbs.
Nutrition Information:
Per person—
Calories: 400
Total fat: 19 g
Saturated fat: 1.5 g
Sodium: 330 mg
Carbs: 41 g
Fiber: 8 g
Protein: 19 g
Chicken Salad
Quinoa
Sautéed or roasted chicken
Roasted broccoli
Cherry tomatoes
Arugula
Serve with basil vinaigrette:
2 cups basil leaves
1 small clove garlic
2 Tbs. red wine vinegar
¼ cup grated parmesan
½ tsp. kosher salt
¼ cup extra-virgin olive oil
Combine ingredients in a blender.
Yields 10 Tbs.
Nutrition Information:
Per person—
Calories: 410
Total fat: 20 g
Saturated fat: 4 g
Sodium: 400 mg
Carbs: 4 g
Fiber: 5 g
Protein: 30 g
Friday, September 26, 2014
Pasta in Eggplant and Tomato Sauce
from www.tastingtable.com 9/26/14
Pasta alla Norma
This classic pasta dish from Sicily is one of the easiest and most satisfying. Made with toasted garlic, fried eggplant, tomatoes, basil and a dusting of Grana Padano, it's everyday Italian comfort food at its best.
To learn more, read "Nightshade Delight."
Pasta alla Norma
Recipe adapted from Joe Pasqualetto, Rucola, Brooklyn, NY
Yield: 4 servings
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
INGREDIENTS
1/3 cup extra-virgin olive oil
4 cloves garlic, very thinly sliced
2 medium eggplants, cut into ½-inch cubes (about 2 cups)
1 28-ounce can whole peeled San Marzano tomatoes, drained and diced
1 cup cherry tomatoes, halved
Salt, to taste
1 pound short-cut pasta, (such as caserecci or campanelle)
1 cup packed basil leaves, torn
½ teaspoon crushed red pepper flakes
4 ounces Grana Padano or ricotta salata, grated
DIRECTIONS
1. Add the olive oil to a large sauté pan set over medium heat. When the oil is hot, add the garlic and cook, stirring constantly until the garlic is toasted, about 2 minutes. Add the eggplant and cook, stirring occasionally until almost tender, about 10 minutes. Add tomatoes, season with salt, and cook until the tomatoes just begin to break down, about 8 minutes.
2. Meanwhile, bring a large pot of salted water to a boil. Add pasta and cook until just al dente, about 7 minutes. Drain pasta and transfer to the tomato sauce and toss with half the basil and red pepper flakes to combine. Simmer until the pasta has soaked a bit of the sauce and the basil has wilted, about 3 minutes. Transfer to a platter and serve with remaining basil and garnish with Grana Padano.
Read more: http://www.tastingtable.com/entry_detail/chefs_recipes/17964/How_to_Make_Pasta_alla_Norma.htm#ixzz3ERHSVAyb
Pasta alla Norma
This classic pasta dish from Sicily is one of the easiest and most satisfying. Made with toasted garlic, fried eggplant, tomatoes, basil and a dusting of Grana Padano, it's everyday Italian comfort food at its best.
To learn more, read "Nightshade Delight."
Pasta alla Norma
Recipe adapted from Joe Pasqualetto, Rucola, Brooklyn, NY
Yield: 4 servings
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
INGREDIENTS
1/3 cup extra-virgin olive oil
4 cloves garlic, very thinly sliced
2 medium eggplants, cut into ½-inch cubes (about 2 cups)
1 28-ounce can whole peeled San Marzano tomatoes, drained and diced
1 cup cherry tomatoes, halved
Salt, to taste
1 pound short-cut pasta, (such as caserecci or campanelle)
1 cup packed basil leaves, torn
½ teaspoon crushed red pepper flakes
4 ounces Grana Padano or ricotta salata, grated
DIRECTIONS
1. Add the olive oil to a large sauté pan set over medium heat. When the oil is hot, add the garlic and cook, stirring constantly until the garlic is toasted, about 2 minutes. Add the eggplant and cook, stirring occasionally until almost tender, about 10 minutes. Add tomatoes, season with salt, and cook until the tomatoes just begin to break down, about 8 minutes.
2. Meanwhile, bring a large pot of salted water to a boil. Add pasta and cook until just al dente, about 7 minutes. Drain pasta and transfer to the tomato sauce and toss with half the basil and red pepper flakes to combine. Simmer until the pasta has soaked a bit of the sauce and the basil has wilted, about 3 minutes. Transfer to a platter and serve with remaining basil and garnish with Grana Padano.
Read more: http://www.tastingtable.com/entry_detail/chefs_recipes/17964/How_to_Make_Pasta_alla_Norma.htm#ixzz3ERHSVAyb
Monday, September 15, 2014
Asian Inspired Tabouli Salad
Adapted from website www.wholegrainscouncil.org, courtesy of Sunnyland Mills
The secret to this bright and tangy salad is the unusual (but easy to make!) dressing. I increased the lemon to give it a bit of a zing.You can make all sorts of great salads with whole grains, vegetables, and a quick dressing. With this recipe, bulgur just became my favorite grain. It is very high in protein, and so easy to cook. Like couscous, once you bring it to a boil, you remove it from the heat and let it absorb the water. No worries about overcooking or sticking to the pot - unless, like me, you forget to pay attention when it comes to a boil. Oh well!
Ingredients:
1/2 cup #3 coarse bulgur
1 cup water
1 16-ounce (1 pound) bag of frozen Asian vegetables (or stir-fry mix) - used 1 cup frozen peas plus 1 red pepper and 1 yellow pepper diced.
Dressing:
1/2 teaspoon honey
1 Tablespoon olive oil
1 teaspoon soy sauce
4 teaspoons lemon juice
2 teaspoons dried cilantro - I don't think dried cilantro has any taste, so I used about 2 Tbsp chopped cilantro
1 teaspoon ground ginger (I tried fresh grated ginger instead, but the ground ginger does better here)
Kosher salt and fresh ground pepper
Directions:
1. In a small saucepan, bring the bulgur and water to a boil. Remove from heat, cover and let sit for 25 minutes until all the liquid is absorbed.
2. Place the bag of frozen vegetables in a microwave safe dish and cook until defrosted but not hot. I combined the frozen and fresh as noted above and put them all in the microwave 'defrost' mode for a few minutes.
2. In a large bowl, add the honey, olive oil, soy sauce, lemon juice, cilantro, ginger, 2 pinches of salt and some cracked black pepper. Whisk together. Add the vegetables and the bulgur. Stir well to coat everything in the dressing. Chill in the refrigerator until ready to eat.
Nutrition facts per serving: Calories: 180, Fat: 6g, Saturated Fat: 2g, Sodium: 400mg, Carbohydrate:36g, Fiber: 8g, Protein: 7g
The secret to this bright and tangy salad is the unusual (but easy to make!) dressing. I increased the lemon to give it a bit of a zing.You can make all sorts of great salads with whole grains, vegetables, and a quick dressing. With this recipe, bulgur just became my favorite grain. It is very high in protein, and so easy to cook. Like couscous, once you bring it to a boil, you remove it from the heat and let it absorb the water. No worries about overcooking or sticking to the pot - unless, like me, you forget to pay attention when it comes to a boil. Oh well!
Ingredients:
1/2 cup #3 coarse bulgur
1 cup water
1 16-ounce (1 pound) bag of frozen Asian vegetables (or stir-fry mix) - used 1 cup frozen peas plus 1 red pepper and 1 yellow pepper diced.
Dressing:
1/2 teaspoon honey
1 Tablespoon olive oil
1 teaspoon soy sauce
4 teaspoons lemon juice
2 teaspoons dried cilantro - I don't think dried cilantro has any taste, so I used about 2 Tbsp chopped cilantro
1 teaspoon ground ginger (I tried fresh grated ginger instead, but the ground ginger does better here)
Kosher salt and fresh ground pepper
Directions:
1. In a small saucepan, bring the bulgur and water to a boil. Remove from heat, cover and let sit for 25 minutes until all the liquid is absorbed.
2. Place the bag of frozen vegetables in a microwave safe dish and cook until defrosted but not hot. I combined the frozen and fresh as noted above and put them all in the microwave 'defrost' mode for a few minutes.
2. In a large bowl, add the honey, olive oil, soy sauce, lemon juice, cilantro, ginger, 2 pinches of salt and some cracked black pepper. Whisk together. Add the vegetables and the bulgur. Stir well to coat everything in the dressing. Chill in the refrigerator until ready to eat.
Nutrition facts per serving: Calories: 180, Fat: 6g, Saturated Fat: 2g, Sodium: 400mg, Carbohydrate:36g, Fiber: 8g, Protein: 7g
Saturday, September 13, 2014
Slow Cooker Three Bean CHile
Ingredients
1 3/4 cups organic vegetable broth
1 cup chopped onion $
1/4 cup chopped seeded jalapeño pepper (2 peppers)
2 teaspoons chili powder
2 teaspoons ground cumin
2 teaspoons Worcestershire sauce
1/2 teaspoon salt $
2 garlic cloves, minced
2 (15-ounce) cans no-salt-added black beans, rinsed and drained $
2 (14.5-ounce) cans diced tomatoes, undrained $
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
1 (15-ounce) can no-salt-added kidney beans, rinsed and drained $
1/2 cup reduced-fat sour cream $
2 ounces shredded Monterey Jack cheese with jalapeño peppers (about 1/2 cup)
1/4 cup chopped fresh cilantro $
Preparation
1. Combine first 12 ingredients in a 6-quart electric slow cooker. Cover and cook on LOW for 8 hours.
2. Ladle soup into bowls; top with sour cream, cheese, and cilantro.
Cooking Light Slow Cooker Tonight, Oxmoor House
2012
1 3/4 cups organic vegetable broth
1 cup chopped onion $
1/4 cup chopped seeded jalapeño pepper (2 peppers)
2 teaspoons chili powder
2 teaspoons ground cumin
2 teaspoons Worcestershire sauce
1/2 teaspoon salt $
2 garlic cloves, minced
2 (15-ounce) cans no-salt-added black beans, rinsed and drained $
2 (14.5-ounce) cans diced tomatoes, undrained $
1 (15-ounce) can no-salt-added pinto beans, rinsed and drained
1 (15-ounce) can no-salt-added kidney beans, rinsed and drained $
1/2 cup reduced-fat sour cream $
2 ounces shredded Monterey Jack cheese with jalapeño peppers (about 1/2 cup)
1/4 cup chopped fresh cilantro $
Preparation
1. Combine first 12 ingredients in a 6-quart electric slow cooker. Cover and cook on LOW for 8 hours.
2. Ladle soup into bowls; top with sour cream, cheese, and cilantro.
Cooking Light Slow Cooker Tonight, Oxmoor House
2012
Slow Cooker Tofu and Chickpea Curry
Recipe from
Oxmoor House
Nutritional Information
Amount per serving
Calories: 328
Calories from fat: 0.0%
Fat: 7g
Saturated fat: 1.4g
Monounsaturated fat: 2.5g
Polyunsaturated fat: 2.8g
Protein: 12.8g
Carbohydrate: 53.8g
Fiber: 6.7g
Cholesterol: 0.0mg
Iron: 3.7mg
Sodium: 627mg
Calcium: 112mg
Ingredients:
2 cups (3/4-inch) cubed peeled sweet potato $
2 cups small cauliflower florets $
1 cup chopped onion $
1 tablespoon Madras curry powder
1 tablespoon brown sugar
1 tablespoon grated peeled fresh ginger
1 1/4 teaspoons salt $
2 garlic cloves, minced
1 (16-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5-ounce) can no-salt-added diced tomatoes, undrained $
1 (13.5-ounce) can light coconut milk $
1 (14-ounce) package extra-firm tofu, drained
1 tablespoon canola oil $
3 cups hot cooked rice $
3 tablespoons chopped fresh cilantro $
Freshly ground black pepper (optional)
Preparation
1. Place first 11 ingredients in a 4-quart electric slow cooker; stir well. Cover and cook on LOW for 5 1/2 hours or until vegetables are tender.
2. Place tofu on several layers of paper towels; cover with additional paper towels. Press to absorb excess moisture; cut into 1/2-inch cubes.
3. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Add tofu; cook 8 to 10 minutes or until browned, turning with a spatula. Stir into vegetable mixture in slow cooker. Cover and cook on LOW for 30 minutes.
4. Spoon rice into bowls. Ladle curry evenly over rice. Sprinkle with cilantro and, if desired, black pepper.
Note:
MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.
Cooking Light Slow Cooker Tonight, Oxmoor House
Thursday, September 11, 2014
Scrambled Eggs with Sweet Potato Hash
Healthy Recipes: Scrambled Eggs with Sweet Potato Hash
This is an easy breakfast that you and your kids can make together
Kate Sherwood • September 11, 2014
Posted in Healthy Recipes.
0
inShare
from nutrition action.com
Sweet potatoes are hard to cut because they are so firm but a few minutes in the microwave will soften them enough to cut easily and finish cooking fast. If you want more than 1 egg, mix egg whites or some crumbled firm tofu into your whole egg. You can find cartons of egg whites in the refrigerated section near the eggs.
Act now to download your FREE copy of Healthy Recipes: Salads that are Good for You without cost or obligation.
Ingredients:
1 small sweet potato (about 1⁄3 lb.), peeled
1 tsp. extra-virgin olive oil
¾ cup chopped bell pepper
¼ cup chopped onion or scallion
1 whole egg
1 Tbs. non-fat or low-fat milk
1⁄16 tsp. kosher salt
Directions:
• Microwave the potato for 3 minutes then run under cold water to cool.
• Cut the potato into cubes. ln a small, nonstick skillet, heat the oil over medium heat. Sauté the potato, peppers and onions until potatoes are tender, 3-5 minutes.
• In a bowl, whisk the eggs, milk and salt together.
• Move the sweet potato, pepper and onion onto a plate.
• Pour the egg into the skillet and stir constantly with a wooden spoon or rubber spatula until the eggs are hot and clump together.
Nutrition Information:
Calories: 280
Fat: 10 g
Saturated Fat: 2.5 g
Protein: 10 g
Carbohydrates: 38 g
Fiber: 7 g
Sodium: 270 mg
This is an easy breakfast that you and your kids can make together
Kate Sherwood • September 11, 2014
Posted in Healthy Recipes.
0
inShare
from nutrition action.com
Sweet potatoes are hard to cut because they are so firm but a few minutes in the microwave will soften them enough to cut easily and finish cooking fast. If you want more than 1 egg, mix egg whites or some crumbled firm tofu into your whole egg. You can find cartons of egg whites in the refrigerated section near the eggs.
Act now to download your FREE copy of Healthy Recipes: Salads that are Good for You without cost or obligation.
Ingredients:
1 small sweet potato (about 1⁄3 lb.), peeled
1 tsp. extra-virgin olive oil
¾ cup chopped bell pepper
¼ cup chopped onion or scallion
1 whole egg
1 Tbs. non-fat or low-fat milk
1⁄16 tsp. kosher salt
Directions:
• Microwave the potato for 3 minutes then run under cold water to cool.
• Cut the potato into cubes. ln a small, nonstick skillet, heat the oil over medium heat. Sauté the potato, peppers and onions until potatoes are tender, 3-5 minutes.
• In a bowl, whisk the eggs, milk and salt together.
• Move the sweet potato, pepper and onion onto a plate.
• Pour the egg into the skillet and stir constantly with a wooden spoon or rubber spatula until the eggs are hot and clump together.
Nutrition Information:
Calories: 280
Fat: 10 g
Saturated Fat: 2.5 g
Protein: 10 g
Carbohydrates: 38 g
Fiber: 7 g
Sodium: 270 mg
Monday, September 1, 2014
Lime Cilantro Vinaigrette
From ingredients that Jackie suggested based on info from a restaurant where she tried something like this - if that makes any sense. You've gotta love cilantro to like this one. It was very good on a green salad with shredded carrots and beets, and some avocado -- from Brendon's favorite, Don Pollo.
Ingredients:
1/4 cup rice vinegar, unseasoned
1/4 cup white wine vinegar
2 Tbsp canola oil
1/3 cup loosely packed cilantro
1 1/2 tsp sugar (or a little more)
juice of 1 small lime
Zest of 1/2 small lime
pinch of salt
Directions:
Puree all ingredients in blender, adjust to taste
Ingredients:
1/4 cup rice vinegar, unseasoned
1/4 cup white wine vinegar
2 Tbsp canola oil
1/3 cup loosely packed cilantro
1 1/2 tsp sugar (or a little more)
juice of 1 small lime
Zest of 1/2 small lime
pinch of salt
Directions:
Puree all ingredients in blender, adjust to taste
Thursday, August 14, 2014
Salmon Salad with Horseradish Sauce
From www.nutritionaction.com - under Healthy Recipes by Kate Sherwood
According to the author's note, you can also use canned no-salt-added salmon. Canned salmon is almost always wild. Just drain, remove any skin and bones, and toss with the horseradish sauce.
Since I don't like sautéing fish on the stove, I prepared the sauce, spread it on the salmon, reserved about half and used it as a dip for veggies. I like things on the spicier side, so I increased the mustard and horseradish in the remaining half, after I covered the salmon. The thick sauce also helped to keep the salmon moist while cooking - at 350 for 18 minutes, adjusted depending on the thickness, of course.
Ingredients:
1 Tbsp prepared horseradish (sl more)
1 Tbsp dijon mustard (sl more)
1/2 cup 0% Greek yogurt
1/4 tsp Kosher salt
1 Tbsp canola oil
1 lb skinless salmon fillet
8 cups salad greens
1/2 cup sliced cucumber
1/4 cup sliced radishes
Directions:
1) In a large bowl, whisk together the horseradish, mustard, yogurt and salt.
2) Heat the oil in a large non-stick skillet over medium heat. Sauté the salmon until lightly browned and cooked through, 3-5 minutes per side.
3) Remove, allow to cool, break into large pieces and gently toss with the horseradish sauce.
4) Put the salad greens on a platter. Top with the dressed salmon and the cucumber and radish.
Serves 4
Per serving 240 calories, 320 mg sodium, 11g fat, 1.5 gm saturated fat, 6 g carbohydrates, 29g protein, 3g fiber.
According to the author's note, you can also use canned no-salt-added salmon. Canned salmon is almost always wild. Just drain, remove any skin and bones, and toss with the horseradish sauce.
Since I don't like sautéing fish on the stove, I prepared the sauce, spread it on the salmon, reserved about half and used it as a dip for veggies. I like things on the spicier side, so I increased the mustard and horseradish in the remaining half, after I covered the salmon. The thick sauce also helped to keep the salmon moist while cooking - at 350 for 18 minutes, adjusted depending on the thickness, of course.
Ingredients:
1 Tbsp prepared horseradish (sl more)
1 Tbsp dijon mustard (sl more)
1/2 cup 0% Greek yogurt
1/4 tsp Kosher salt
1 Tbsp canola oil
1 lb skinless salmon fillet
8 cups salad greens
1/2 cup sliced cucumber
1/4 cup sliced radishes
Directions:
1) In a large bowl, whisk together the horseradish, mustard, yogurt and salt.
2) Heat the oil in a large non-stick skillet over medium heat. Sauté the salmon until lightly browned and cooked through, 3-5 minutes per side.
3) Remove, allow to cool, break into large pieces and gently toss with the horseradish sauce.
4) Put the salad greens on a platter. Top with the dressed salmon and the cucumber and radish.
Serves 4
Per serving 240 calories, 320 mg sodium, 11g fat, 1.5 gm saturated fat, 6 g carbohydrates, 29g protein, 3g fiber.
Sunday, August 10, 2014
Bittersweet Mocha Bundt Cake
From The Heart of the Plate by Mollie Katzen (Author of Moosewood Cookbook)
What could be better than chocolate and coffee? I hardly ever bake, but I was asked to bring a dessert to a friend's house for dinner - all the other food was already accounted for, including enough fruit. It's not that I don't eat sweets - I do! - but usually someone else has prepared them. So, I perused my favorite websites and cookbooks and came up with this recipe. If a recipe comes from a vegetarian cookbook full of cauliflower and brussel sprouts recipes, it can't be too unhealthy, right? Even if there are 2 sticks of butter in one little cake! I gave my husband the final deciding vote, and since he loves chocolate and coffee, this was the clear winner. And it was a good decision!!
Think ahead hints from Mollie Katzen:
- serve with cappuccino or chai for brunch or for dessert, even as a birthday cake.
- unwrap the butter ahead of time and place in mixing bowl to soften
- freeze, maybe even pre-sliced, to have it at the ready
Ingredients:
16 Tablespoons (2 sticks) unsalted butter, softened
1 1/4 cups sugar
4 large eggs
1 Tablespoons pure vanilla extract
2 cups unbleached all-purpose flour (I used 1 cup whole wheat, 1 cup white)
1/3 c unsweetened cocoa powder
1 1/2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup strong brewed coffee, cooled to room temperature; decaf is fine
1/4 cup milk (low fat works fine)
1 cup semisweet mini chocolate chips
Confectioners sugar (optional topping)
Directions:
1) Preheat oven to 350, with a rack in the center position. Lightly spray the bottom and center of a standard-sized Bundt or tube pan with non-stick spray.
2) Beat the butter for about 3 minutes in a large bowl with an electric mixer at high speed, until fluffy. Add the sugar and beat for 2-3 minutes longer, until completely incorporated and the mixture is very light. Add the eggs one at a time, beating well after each addition, then beat in the vanilla.
3) In a second bowl, whisk together the flour, cocoa, baking powder, and salt. Combine the coffee and milk in a measuring cup with a spout.
4) Add the dry ingredients to the butter mixture in 3 installments, alternating with the coffee mixture, beginning and ending with the dry, using a rubber spatula to stir from the bottom of the bowl after each addition. Fold in the chocolate chips with the last addition of flour. Don't overmix.
5) Scrape the batter into the pan, spreading it evenly. Bake for 40 minutes, or until a sharp knife inserted all the way into the center comes out clean.
6) Cool in the pan on a wire rack for at least 30 minutes before removing the cake from the pan. If you used a Bundt pan, invert the cake onto a plate. If you used a tube pan, pull out the tube and gently lift the cake off and onto a plate, or if it is one piece, run a small knife or thin spatula around the sides of the pan and invert the cake onto a plate. Cool for another 10-15 minutes before slicing.
7) Consider sifting confectioners' sugar over the top for a nice finish after it cools. I shook the sugar through a fine sieve to get the same effect, and used less than a tablespoon.
What could be better than chocolate and coffee? I hardly ever bake, but I was asked to bring a dessert to a friend's house for dinner - all the other food was already accounted for, including enough fruit. It's not that I don't eat sweets - I do! - but usually someone else has prepared them. So, I perused my favorite websites and cookbooks and came up with this recipe. If a recipe comes from a vegetarian cookbook full of cauliflower and brussel sprouts recipes, it can't be too unhealthy, right? Even if there are 2 sticks of butter in one little cake! I gave my husband the final deciding vote, and since he loves chocolate and coffee, this was the clear winner. And it was a good decision!!
Think ahead hints from Mollie Katzen:
- serve with cappuccino or chai for brunch or for dessert, even as a birthday cake.
- unwrap the butter ahead of time and place in mixing bowl to soften
- freeze, maybe even pre-sliced, to have it at the ready
Ingredients:
16 Tablespoons (2 sticks) unsalted butter, softened
1 1/4 cups sugar
4 large eggs
1 Tablespoons pure vanilla extract
2 cups unbleached all-purpose flour (I used 1 cup whole wheat, 1 cup white)
1/3 c unsweetened cocoa powder
1 1/2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup strong brewed coffee, cooled to room temperature; decaf is fine
1/4 cup milk (low fat works fine)
1 cup semisweet mini chocolate chips
Confectioners sugar (optional topping)
Directions:
1) Preheat oven to 350, with a rack in the center position. Lightly spray the bottom and center of a standard-sized Bundt or tube pan with non-stick spray.
2) Beat the butter for about 3 minutes in a large bowl with an electric mixer at high speed, until fluffy. Add the sugar and beat for 2-3 minutes longer, until completely incorporated and the mixture is very light. Add the eggs one at a time, beating well after each addition, then beat in the vanilla.
3) In a second bowl, whisk together the flour, cocoa, baking powder, and salt. Combine the coffee and milk in a measuring cup with a spout.
4) Add the dry ingredients to the butter mixture in 3 installments, alternating with the coffee mixture, beginning and ending with the dry, using a rubber spatula to stir from the bottom of the bowl after each addition. Fold in the chocolate chips with the last addition of flour. Don't overmix.
5) Scrape the batter into the pan, spreading it evenly. Bake for 40 minutes, or until a sharp knife inserted all the way into the center comes out clean.
6) Cool in the pan on a wire rack for at least 30 minutes before removing the cake from the pan. If you used a Bundt pan, invert the cake onto a plate. If you used a tube pan, pull out the tube and gently lift the cake off and onto a plate, or if it is one piece, run a small knife or thin spatula around the sides of the pan and invert the cake onto a plate. Cool for another 10-15 minutes before slicing.
7) Consider sifting confectioners' sugar over the top for a nice finish after it cools. I shook the sugar through a fine sieve to get the same effect, and used less than a tablespoon.
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