Recipes Only

I have learned so much about nutrition in the last two years.  I grew up eating about 7 things that my mom knew how to make.  Needless to say, cheese, potatoes, white rice, whole milk and pasta were staples at our dinners.  I’ll collect nutrition posts, meal plans or meals and snacks here as I go.  Hopefully it will help and inspire you to eat the right things and keep me on track.

Here I’ll extract the recipes in my blog posts for those who just want to find one of my previously posted recipes.

Black Bean and Corn Salad with LimeBlack Bean and Corn Salad with Lime (154 Calories, 1 g fat, 7.8 g protein, 30.9 g carbs, 9.8 g fiber) – 4 servings

  • 1 (15 Ounce) can Black beans, drained and rinsed
  • 1 small yellow bell pepper chopped
  • 1 small red bell pepper chopped
  • 1 small tomato, chopped
  • 1 cup frozen corn thawed
  • 2 scallions chopped
  • 1 Tbsp chopped fresh cilantro
  • 1 Tsp dried oregano
  • 1 Tsp dried basil
  • ½ Tsp ground cumin
  • Juice of ½ lime
  • Kosher or sea salt to taste
  • Freshly ground black pepper to taste
  1.  Combine all ingredients in a salad bowl.  Served chilled or at room temperature

The get Healthy, go Vegan cookbook by Neal Barnard, MD and Robyn Webb.

Fire Roasted Tomato Black Bean Chili (177 calories, 1.6 g fat, 9.6 g protein, 34 g carbohydrates, 12.7g fiber) – 6 servings

  • ½ yellow onion sliced
  • 6 garlic cloves minced
  • 1 (15-ounce) can fire roasted tomatoes
  • Juice of 1 lime
  • 2 Tbsp finely chopped fresh cilantro
  • 2 (15 ounce) cans black beans with liquid
  • 2 Tsp ground cumin
  • 3 Tbsp chili powder
  • 2 Tbsp chipotle powder
  • 2 Tsp dried Mexican oregano
  • 2 Tsp salt

In a large saucepan on high heat, sauté the onion in ¼ cup water until it starts to turn brown.
Add ¼ cup water and stir.  Add garlic and cook for three minutes.  Add the tomatoes, lime juice, cilantro, beans and their liquid, cumin, chili powders, oregano and salt.
Reduce heat to medium and cook for 10 minutes.

The get Healthy, go Vegan cookbook by Neal Barnard, MD and Robyn Webb.

 

Quinoa with Navy Beans and AlmondsQuinoa with Navy beans and Almonds (286 calories, 4 g fat, 13.1 g protein, 50.9 g carbs, 11.6 g fiber) – 4 servings

  • 1 cup quinoa, rinsed in a fine sieve
  • ¼ cup vegetable broth
  • 1 cup sliced cremini mushrooms
  • ½ cup chopped onion
  • ½ cup chopped red pepper
  • 2 Tbsp lemon juice
  • 1 (15 ounce) can white nave beans, drained and rinsed
  • Kosher or sea salt to taste
  • Freshly ground black pepper to taste
  • 1 Tbsp slivered almonds
  • 2 Tbsp finely chopped fresh parsley

Bring 2 cups of water to a boil in a small saucepan.  Add the rinsed quinoa, bring to a boil again, lower the heat, cover and simmer for 15 minutes.
Meanwhile, heat the vegetable broth in a medium skillet over medium heat.  Add the mushrooms and sauté for 2 minutes.  Add the onion and bell pepper and sauté for 5 min until the mushrooms are browned.  Add the lemon juice, beans, and cooked quinoa.  Season with salt and black pepper and mix well.  Garnish with the almonds and parsley and serve.

The get Healthy, go Vegan cookbook by Neal Barnard, MD and Robyn Webb.

Saffron Risotto with peas and asparagus8 ½ cups vegetable broth (375 calories, .9 g fat, 8.5 g protein, 78.6 g carbs, 2.4 g fiber) – 6 servings

  • 1 large onion, chopped
  • 1 large leek, white part only, thinly sliced
  • 3 garlic cloves minced
  • 2 ½ cups Arborio rice
  • Kosher or sea salt to taste
  • Freshly ground black pepper to taste
  • Large pinch of saffron threads
  • ½ cup dry white wine
  • ½ pound asparagus trimmed and cut into 2 inch lengths
  • 1 cup frozen green peas
  • ½ cup chopped fresh basil

In a large skillet or saucepan, heat ½ cup broth over medium heat.  Add the rice and sauté for 5 minutes; keep stirring the rice as you sauté to keep it from sticking to the bottom o fthe pan.  Season with salt and pepper.
In a separate pot, heat the 8 cups of broth.  Crumple in the saffron threads and stir to dissolve.  Not all the threads will dissolve and this is ok.  Add the wine to the rice and cook until the rice absorbs the liquid.
Add a ladleful of broth to the rice and stir again until the liquid is absorbed.  Stir in the asparagus, peas, and basil.  Keep adding broth a ladleful at a time to the rice until all the broth is gone and the rice is creamy.  This entire process takes about 20 – 25 min.

The get Healthy, go Vegan cookbook by Neal Barnard, MD and Robyn Webb.

Pineapple Cashew Quinoa Stir FryPineapple Cashew Quinoa Stir Fry

Quinoa:

  • 1 Cup Quinoa, well rinsed and drained
  • 1 Cup pineapple juice
  • 1 Cup cold water
  • ¼ Tsp Soy Sauce

Stir Fry:

  • 4 Ounces cashews, raw and unsalted
  • 3 Tbsp peanut oil
  • 2 Scallions, sliced thinly
  • 2 Cloves garlic, minced
  • 1 hot red chile, sliced into very thin rounds
  • ½ in piece ginger, peeled and minced
  • 1 red bell pepper, seeded and diced
  • 1 Cup frozen green peas or cooked edamame
  • ½ Cup fresh basil leaves, rolled and sliced into thin shreds (just like slicing collard greens)
  • 2 Tbsp finely chopped fresh mint
  • 10 Ounces Fresh Pineapple, cut into bite size chunks (about 2 cups)
  • 3 Tbsp soy sauce
  • 3 Tbsp vegetable stock
  • 1 Tbsp Mirin
  • Lime wedges for Garnish

Prepare the quinoa first:  Combine the quinoa, juice, water and soy sauce in a medium size pot.  Cover, place over high heat, and bring to a boil.  Stir a few times, lower the heat to medium low, cover, and cook for 12 to 14 minutes until all the liquid has been absorbed and the quinoa appears plumped and slightly translucent.  Uncover, fluff and let cool.

For best results, place the quinoa in an airtight container and refrigerate overnight.  If you’re in a  hurry chill the covered quinoa for at least an hour.  When ready to use, break up any chunks of the cold quinoa with a fork.

Prepare the Stir Fry:  Use the largest nonstick skillet you have (at least 11 inces in diameter) or a wok.  Have all of your ingredients chopped and easily within reach.  Place the cashews in the dry pan and heat over low heat, stirring them, until lightly toasted, 4 to 5 minutes.

Remove the cahsews from the pan, raise the heat to medium, and add the peanut oil, scallions, and garlic.  When the garlic starts to sizzle, add the sliced chile pepper and ginger.  Stir fry for about 2 minutes, then add the bell pepper and peas.  Stir fry for another 3 to 4 minutes, until the bell pepper is softened and the peoas are bright green.  Add the basil and mint and stir for another minute before adding the pineapple and quinoa.

In a measuring cup, combine the soy sauce, vegetable stock, and mirin.  Our over the quinoa mixture.  Continue to stir fry 10 for 14 minutes, until the quinoas is very hot (it helps to use two spoons/spatulas  to scoop the quinoa around).

Serve with lime wedges and additional soy sauce, to season individual servings to taste.

*Veganomicon by Isa Chandra Moskowitz & Terry Hope Romero

Israeli Couscous with Pistachios and apricotsIsraeli Couscous with pistachios and apricots

  • 2 Tbsp vegetable oil
  • 3 cloves garlic, minced
  • 2 Cups Israeli Couscous
  • 2 ½ cups water
  • 1 Cinnamon Stick
  • 1 Tsp ground cumin
  • ¼ tsp ground cardamom
  • Several pinches of freshly ground black pepper
  • ½ tsp salt
  • Zest from 1 lime
  • ¼ cup fresh mint
  • ½ cup chopped dried apricots, chopped to the size of raisins
  • ½ cup shelled pistachios
  • Juice from ½ lime

Preheat a large heavy bottomed skillet over medium low heat.  Place the garlic and oil in the pan and sauté for 1 minute.  Add the couscous, raise the heat to medium, and stir pretty constantly for 4 or 5 minutes; the couscous should start to toast.

Add the water, cinnamon stick, cumin, cardamom, pepper, salt and lime zest.  Raise the heat and bring to a boil.  Once the mixture is boiling, lower the heat again to as low as possible and cover.  In about 10 minutes, most of the water should have been absorbed.  Add 2 tbsp of the mint and the apricots, pistachios, and lime juice.  Stir, cover again, and cook for 5 more minutes.  At this point, the water should be thoroughly absorbed.

Remove the cinnamon stick, fluff the couscous with a fork, garnish with the remaining mint and serve.

*Veganomicon by Isa Chandra Moskowitz & Terry Hope Romero


Quinoa salad with black beans and mango (Serves 4 to 6)

  • 1 Mango, peeled and cut into small dice
  • 1 red bell pepper, seeded and diced as small as you can get it
  • 1 cup chopped scallions
  • 1 cup chopped fresh cilantro
  • 2 Tbsp red wine vinegar
  • 2 Tbsp Grapeseed Oil
  • ¼ Tsp salt
  • 2 cups cooked quinoa, cooled
  • 1 (15 ounce) can black beans, drained and rinsed
  • A few leaves of lettuce for garnish

Combine the mango, red bell pepper, scallions and cilantro in a mixing bowl.  Add the red wine vinegar, grapeseed oil, and salt and stir to combine.  Add the quinoa and stir until everything is well incorporated.  Fold in the black beans.  You can serve immediately or let it sit for a bit for the flavors to meld.  To serve place salad on top.  This tastes good chilled and is even better at room temperature.

*Veganomicon by Isa Chandra Moskowitz & Terry Hope Romero


Chick Pea Cutlets (4 Cutlets)

  • 1 cup cooked chickpeas
  • 2 Tbsp olive oil
  • ½ Cup vital wheat gluten
  • ½ Cup plain bread crumbs
  • ¼ Cup vegetable broth or water
  • 2 Tbsp soy sauce
  • 2 Cloves garlic, pressed or grated with a micro plane grater
  • ½ Tsp lemon zest
  • ½ Tsp dried Thyme
  • ½ Tsp Hungarian Paprika
  • ¼ Tsp dried rubbed sage
  • Olive oil for panfrying

In a mixing bowl, mash the chickpeas together with the oil until no whole chickpeas are left.  Add the remaining ingredients and knead for about 3 minutes, until strings of gluten have formed.

Preheat a large heavy-bottomed nonstick or cast iron skillet over medium heat.  Meanwhile, divide the cutlet dough into four equal pieces.  To form the cutlets, knead each piece in your hand for a few moments and then flatten and stretch each one into a roughly 6 x 4 inch rectangular cutlet shape.  The easiest way to do this is to first form a rectangular shape in hands and then place the cutlets on a clean surface to flatten and stretch them.

Add a moderately thin layer of olive oil to the bottom of the pan.  Place the cutlets in the pan and cook on each side for 6 to 7 minutes.  Add more oil, if lightly browned and firm to the touch.

Just in case you were wondering, you can also bake these too!  Baking these patties gives them a toothsome chewy texture and firm bite.  Preheat oven to 375, lightly oil baking sheet.  Brush both sides of each patty with olive oil, place on baking sheet and bake for 20 minutes.  Flip patties and bake another 8 to 10 minutes till firm and golden brown.

*Veganomicon by Isa Chandra Moskowitz & Terry Hope Romero


Black Bean Cakes with Mango SalsaBlack Bean Cakes with Mango Salsa (4 Servings)

For the Bean Cakes:

  • ½ cup hot or mild salsa
  • 2 Tsp ground cumin
  • 2(15 ournce cans black beans, drained
  • 1 ½ Cups bread crunbs
  • ¼ Cup finely chopped scallions
  • Kosher or sea salt to taste
  • Black pepper to taste
  • Vegetable oil cooking spray

For the Salsa:

  • 2 ripe mangoes, peeled and cubed
  • ¼ Cup finely Chopped Red Onion
  • ¼ Cup finely chopped red bell pepper
  • 2 Tbsp finely chopped scallions
  • 2 Tbsp finely chopped fresh cilantro
  • 2 Tbsp fresh lime juice
  • 2 Tsp sugar or agave nectar
  • Pinch of cayenne pepper

Preheat the oven to 200.  Combine the salsa, cumin and black beans in a food processor and pulse until smooth.  Add 1 cup bread crumbs, scallions, salt, and black pepper.

Divide the mixture into small patties, roughly 1/8 cup each.  Set the patties on a tray and refrigerate for 30 minutes.

While the bean cakes chill, combine all salsa ingredients and refrigerate until serving time.

Heat a nonstick large skillet over medium heat.  Using cooking spray throughout the sauté process, sauté the cakes for about 3 minutes per side, watching carefully so the cakes don’t burn.  Place the cakes on a baking sheet and place the 200 oven until all the cakes are prepared.  Serve the cakes with the salsa.

462 Calories, 3.7 g Fat, 18.9 g Protein, 91.7 g Carbohydrate, 20.7 g Sugar, 20.2 g Fiber

*The get healthy, go vegan cookbook by Neal Barnard, MD and Robyn Webb

Curried Chickpea CakesCurried Chickpea Cakes

  • 1 15 ounce can chickpeas, drained and rinsed
  • 1/3 cup sliced green onions, both white and light green parts
  • 1/3 cup light coconut milk
  • 2 tsp evaporated cane sugar
  • 2/3 cup breadcrumbs, plus ¼ cup for coating (I skipped the coating)
  • 1 tsp curry powder
  • ½ tsp ground nutmeg
  • ½ tsp ground cumin
  • 2/3 cup brown rice cooked
  • ½ tsp salt
  • ¼ cup grapeseed oil or toasted sesame oil for pan searing

In a large food processor, combine the chickpeas and green onions.  Pulse until combined.  Transfer to a large mixing bowl.  Add the coconut milk, sugar, 2/3 cup of the breadcrumbs, curry powder nutmeg and cumin.  Stir together with a wooden spoon until well combined.  Stir in the brown rice and the salt.  Mold into 10 mini patties.

In a large sauté pan, heat the oil over medium heat.  Add the chickpea cakes to the pan in batches and sauté until there is a nice golden sear on the bottom.  Flip and sear the other side as well.  Continue with the remaining cakes.  Transfer to a paper towel lined plate to drain.

The curried chickpea cakes can be eaten as a side dish with some mango salsa or on a bed of butter lettuce with Citrus Mint Vinaigrette.

Srv 123 g, Cal 170, Fat 7g, Sat Fat 1g, Col 0 mg, Carb 23g, Fib 3g, Pro 4g

Citrus Mint Vinaigrette

  • 1 lemon, zested and juiced
  • 1 lime, zested and juiced
  • 1 orange, zested and juiced
  • 2 Tbsp agave nectar
  • ½ cup fresh mint leaves, loosly packed
  • 1/3 cup cilantro, loosely packed
  • ½ cup olive oil
  • Salt to taste

Place the juice and zests of the lemon, lime, orange, the avage nectar, mint leaves and cilantro in a blender or food processor and pulse to combine.  With the motor running, add the oil in a slow steady stream.  Continue blending until the mixture is creamy.  Use immediately or refrigerate in an airtight container.

Srv: 31g, Cal 130, Fat 11 g, Sat Fat 1.5 g, Col 0 mg, Carb 6 g, Fiber 1 g, Prot 1 g

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