Spinach Artichoke Dip

Spinach Artichoke Dip
Vegan; Soy Free; Gluten Free

This is a crowd pleaser. I make this for potlucks and everyone really devours this dip. Easy to make with 1 pie plate to take and 1 pie plate to enjoy later, this is the perfect dish.

I've made this for a few potlucks and every time this gets eaten where I only have the dish to take home. Vegans and non-vegans enjoy this dip with chips, crackers, or pita chips..... This is the winner! :)

1 cup nutritional yeast
1/2 cup of cashews (you can use almonds - however it won't be as creamy)
1/4 teaspoon of salt
1 pound of spinach
4 cups of artichokes (I use 1 jar of artichokes from Costco 33 ounces - drained)
1/2 cup of non-dairy milk (I use hemp)
3 cloves of garlic
1 can of cannellini (white) beans (drained and rinsed) (1 cup if made fresh)
1 Tbs. tapioca flour
1 tsp. basil (dried) or 1 Tbs. basil (fresh)
juice of 1 lemon

1. Preheat oven to 350 degrees F.

2. In a food processor, combine all of the ingredients, except non-dairy milk, until smooth.

3. In (2) 9" pie plates, scoop out and spread dip evenly. Drizzle non-dairy milk on top of the filled pie plates.

4. Bake until fully crusty on top (about 1 hour), serve warm from the baking dish/pie plates.

Sweet Potato Shepherd's Pie

Sweet Potato Shepherd's Pie
Serves 6; Gluten Free; Vegan

To make this tastier, instead of the vegetable broth, use no-chicken bouillon. The first time I made this it had little flavor....

Sweet Potato Topping

1 medium sweet potato, peeled and diced (1/4 lb)
1/4 cup non-dairy milk
1 Tbs. earth balance
1/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg

Filling:

1 1/2 tsp. vegetable oil
1 medium onion, chopped (1 cup)
1 leek, white part thinly sliced (1 cup)
2 turnips,diced (1 cup)
1 carrot, diced (1 cup)
3 sprigs fresh thyme
1 sprig fresh rosemary, chopped (2 tsp.)
1/4 cup white wine or water
1 15-oz. can cannellini beans, rinsed and drained
1 cup low-sodium vegetable broth
3 Tbs. vegan Parmesan cheese (optional)

1.) To make the Sweet Potato Topping: Bring large pot of water to a boil. Add sweet potato, cover and boil 10 minutes or until tender. Drain, and return to pot. Mash with milk, margarine, cinnamon, and nutmeg; season with salt and pepper, if desired. Set aside.

2.) To make filling: Heat oil in a large skillet over medium heat. Add onion and leek, and saute 5 to 6 minutes, or until leek is soft. Add turnips, carrots, thyme, and rosemary; cook 2 to 3 minutes more, or until carrots begin to soften.

3.) Add wine, and cook 30 seconds to deglaze the pan. Stir in beans and broth. Cover, and simmer 10 minutes, or until carrots and turnips are soft. Season with salt and pepper if desired.

4.) Remove thyme sprigs from Filling, and discard. Pour Filling into 2-or3-qt. casserole dish. Spread Sweet Potato Topping over Filling. Sprinkle with Parmesan cheese, if using.

5.) Place casserole dish on baking pan. Bake for 30 minutes, or until filling bubbles and cheese is melted. Let stand for 5 minutes before serving.

6.) Frozen Cooking Instructions: Preheat oven to 375 degrees F. Cover casserole, and place on baking sheet. Bake 60 to 75 minutes, or until filling bubbles and top is golden. Remove foil during last 10 minutes of baking. Let stand 5 minutes before serving.

Per 1 cup serving: 129 cal.; 4 grams prot.; 3 grams total fat (1 gram sat. fat); 20 grams carbs.; 1 mg chol.; 176 mg sod.; 5 grams fiber; 5 grams sugar
Vegetarian Times: January 2010

Low-Fat Pasta Salad

Low-Fat Pasta Salad
Makes 6-8 servings; Vegan

This is a great recipe to use what is in season and is a great dish to take to potlucks. I used summer/yellow squash and zucchini instead of the olives. Hope you enjoy! Sorry it's really late.....

1 1/2 cup whole wheat bowtie or corkscrew pasta, uncooked
1 cup broccoli, chopped into bite-sized pieces
1 red onion, diced
1 12-ounce can of water-packed artichoke hearts, drained and chopped
1 red or yellow bell pepper, diced
1 1/2 cup cooked cannellini beans
2 tomatoes, seeds removed and diced
1/4 cup sliced black olives
2 tablespoons fresh basil, chopped
1/2 cup fat-free Italian salad dressing
Salt and pepper to taste

Directions

Cook the pasta according to package directions. Drain and allow to cool.

Lightly steam the broccoli, until just tender.

In a large bowl, toss together the pasta, broccoli, and remaining ingredients and season to taste with salt and pepper.

Allow to marinate in the refrigerator one to two hours before serving. Toss again before serving.


Nutrition Information | Per serving (1/6 of recipe)

calories: 367; fat: 3 g; saturated fat: 0.6 g; calories from fat: 6.8%; cholesterol: 0mg; protein: 16.6 g; carbohydrate: 70.3 g; sugar: 8.1 g; fiber: 13.3 g; sodium: 553 mg; calcium: 112 mg; iron: 5.2 mg; vitamin C: 52 mg; beta-carotene: 837 mcg; vitamin E: 2 mg



Recipe from Food for Life instructor Kay Kitchens

Portuguese Kale Soup

Portuguese Kale Soup
Makes 12 1-cup servings; Vegan

This hearty soup is a delicious way to enjoy calcium-rich kale. This is for a cold, rainy night in San Antonio and for me a cold, snowy night in Colorado Springs... Hope everyone is doing well and I miss all of you!

From my post on the San Antonio Sustainable Living Blog: This has been viewed 171 times to date...

1 tablespoon olive oil
1 onion, chopped
4 cups Vegetable Broth
1 large carrot, diced
2 celery stalks, thinly sliced
2 russet potatoes, scrubbed and diced
3 garlic cloves, minced
2 teaspoons dried oregano
1 teaspoon dried basil
1/4 teaspoon black pepper
1/4 teaspoon salt
1/4 cup water
1 15-ounce can cannellini beans, undrained
1/2 pound fresh kale
1 7-ounce package vegetarian breakfast sausage links

Heat oil in a large pot and add onion, carrot, and celery. Cook over high heat, stirring often, until onions are soft, about 5 minutes.

Reduce heat to medium and stir in potatoes, garlic, oregano, basil, black pepper, and salt. Add water, then cover and cook, stirring often, 5 minutes.

Stir in beans and their liquid and broth. Cover and simmer until potatoes are just tender, about 10 minutes.

Remove stems from kale and chop leaves into small pieces. Add to soup.

Cut vegetarian breakfast sausage links into bite-size chunks and add to soup. Cover and simmer until kale is tender, about 5 minutes.


Per 1-cup serving

Calories: 127; Fat: 2.6 g; Saturated Fat: 0.4 g; Calories from Fat: 18.7%; Cholesterol: 0 mg; Protein: 7.5 g; Carbohydrates: 19.6 g; Sugar: 1.8 g; Fiber: 4.1 g; Sodium: 334 mg; Calcium: 69 mg; Iron: 2.6 mg; Vitamin C: 12.2 mg; Beta Carotene: 1813 mcg; Vitamin E: 0.9 mg

Found: www.pcrm.org
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.