Butternut Mash with Orange-Sesame Drizzle
Vegan; Serves 4; 30 minutes or fewer
Since we have welcomed fall (still with 90 degree weather), this is perfect for a light fall meal. Serve with a salad and crusty bread for a great compliment. So, when I made this the first time, it was bland, everything with the stars is how I modified the orignal recipe.
1 lb. butternut squash, peeled and cut into bite-size pieces (2 cups)
1 cup low-sodium vegetable broth
**1/2 cube of no-chicken bouillion cube mixed in 1/2 cup water (it's vegan)
1 1/2 Tbs. thawed frozen orange juice concentrate (I use fresh squeeze)
**1 tsp. orange zest
2 tsp. toasted sesame seeds
1 tsp. reduced-sodium tamari
1 tsp. toasted sesame oil
**1/2 tsp. minced fresh ginger
1 green onion, trimmed and thinly sliced
1. Bring squash and broth to a boil in saucepan. Reduce heat to medium, partially cover, and cook 12 minutes, or until squash is very tender and most of the broth is absorbed. Mash with a potato masher until chunky-smooth. Transfer to serving bowl.
2. Whisk together orange juice, sesame seeds, tamari, sesame oil, and ginger in a small bowl. Drizzle over squash, and garnish with green onion.
Per 1-cup serving: 62 cal.; 1 gram prot.; 2 grams total fat (<1 gram sat. fat); 11 grams carb.; 0 mg chol.; 105 mg sod.; 2 grams fiber; 4 grams sugars
Found:Vegetarian Times October 2011
RecipesUS
Friday, May 25, 2012
Black Bean Burgers
Black Bean Burgers
Makes 6-8 patties
1 15-ounce can black beans (or 1 1/2 cups if cooking from scratch), rinsed and drained
1/2 cup quick-cooking rolled oats (not instant)
1/2 cup whole-wheat bread crumbs
4 tablespoons finely chopped onions
4 tablespoons finely chopped carrots
4 tablespoons finely chopped mushrooms
2 garlic cloves, minced
2 teaspoons nutritional yeast
1 teaspoon ground cumin
1 tablespoon soy sauce
1 tablespoon vegetarian Worcestershire sauce
1 teaspoon liquid smoke
1/4 teaspoon cayenne pepper
salt, to taste
black pepper, to taste
Directions
1. Mash beans with fork or potato masher, leaving some texture. Add all remaining ingredients and mix with your hands. It will be very thick. Form into 6 to 8 patties.
2. Lightly spray a frying pan with nonstick spray or wipe lightly with oil. On medium high-heat, brown patties on both sides.
Nutrition Information | Per serving (1 patty)
calories: 186; fat: 1.4 g; saturated fat: 0.2 g; calories from fat: 6.1%; cholesterol: 0 mg; protein: 10.3 g; carbohydrates: 34.3 g; sugar: 1.6 g; fiber: 11.7 g; sodium: 288 mg; calcium: 87 mg; iron: 3.3 mg; vitamin C: 2 mg; beta-carotene: 428 mcg; vitamin E: 0.1 mg
Found: Food for Life instructor Delisa Renideo of www.yestolife.info.
Makes 6-8 patties
1 15-ounce can black beans (or 1 1/2 cups if cooking from scratch), rinsed and drained
1/2 cup quick-cooking rolled oats (not instant)
1/2 cup whole-wheat bread crumbs
4 tablespoons finely chopped onions
4 tablespoons finely chopped carrots
4 tablespoons finely chopped mushrooms
2 garlic cloves, minced
2 teaspoons nutritional yeast
1 teaspoon ground cumin
1 tablespoon soy sauce
1 tablespoon vegetarian Worcestershire sauce
1 teaspoon liquid smoke
1/4 teaspoon cayenne pepper
salt, to taste
black pepper, to taste
Directions
1. Mash beans with fork or potato masher, leaving some texture. Add all remaining ingredients and mix with your hands. It will be very thick. Form into 6 to 8 patties.
2. Lightly spray a frying pan with nonstick spray or wipe lightly with oil. On medium high-heat, brown patties on both sides.
Nutrition Information | Per serving (1 patty)
calories: 186; fat: 1.4 g; saturated fat: 0.2 g; calories from fat: 6.1%; cholesterol: 0 mg; protein: 10.3 g; carbohydrates: 34.3 g; sugar: 1.6 g; fiber: 11.7 g; sodium: 288 mg; calcium: 87 mg; iron: 3.3 mg; vitamin C: 2 mg; beta-carotene: 428 mcg; vitamin E: 0.1 mg
Found: Food for Life instructor Delisa Renideo of www.yestolife.info.
Butternut Squash Lasagna
Butternut Squash Lasagna
Vegan; Serves 6
When I made this, I added crushed red peppers to the puree-I just can't seem to remember how much I added. So, to be safe add what you like (maybe no more then 1 Tbs.)..... It was bland if you didn't add the crushed red pepper. With some modifications I've changed this recipe to be vegan. Adapted from Vegetarian Times April 2006. This is one of Bruce's favorites!
2 12-oz. pkg. frozen butternut squash purée, thawed, or 4 cups fresh butternut squash purée
1 1/2 tsp. salt
1/2 tsp. dried rubbed sage
1/2 tsp. ground black pepper
1 package of firm tofu, with the liquid pressed out
1/2 cup grated vegan Parmesan cheese, or nutritional yeast
1-2 Tbs. crushed red pepper
8 short no-cook lasagna noodles (about 7x4 inches)
Directions
To make Fresh Butternut Squash Purée:
1. Preheat oven to 400°F. Place 2 whole butternut squash (about 2 lb. each) on baking sheet, and bake, turning occasionally, about 1 hour, or until very tender when pierced with tip of paring knife. Let squash cool enough to handle.
2. Halve each squash lengthwise. Scoop out and discard seeds. Scrape flesh into food processor and purée until smooth.
To make Lasagna:
3. Preheat oven to 400°F. Combine squash purée, 1 tsp. salt, sage, and 1/4 tsp. pepper in medium bowl; mix well. Combine tofu, 1/4 cup Parmesan, 1/2 tsp. salt and 1/4 tsp. pepper in second bowl, and mix well.
4. Coat 8x8-inch baking dish with cooking spray. Place 2 noodles in bottom of dish, overlapping slightly. Spread half of squash mixture over noodles. Layer 2 more noodles on top, and spread with half of tofu mixture. Repeat layers—noodles, squash, noodles, tofu—then sprinkle with remaining 1/4 cup Parmesan.
5. Cover baking dish with foil. Bake 45 minutes, remove foil, and bake 20 to 25 minutes more, or until golden on top. Let stand 5 to 10 minutes before serving.
Nutritional Information
Per Serving: Calories: 265, Protein: 15g, Total fat: 8g, Saturated fat: 4g, Carbs: 34g, Cholesterol: 28mg, Sodium: 774mg, Fiber: 4g, Sugars: 1g
Vegan; Serves 6
When I made this, I added crushed red peppers to the puree-I just can't seem to remember how much I added. So, to be safe add what you like (maybe no more then 1 Tbs.)..... It was bland if you didn't add the crushed red pepper. With some modifications I've changed this recipe to be vegan. Adapted from Vegetarian Times April 2006. This is one of Bruce's favorites!
2 12-oz. pkg. frozen butternut squash purée, thawed, or 4 cups fresh butternut squash purée
1 1/2 tsp. salt
1/2 tsp. dried rubbed sage
1/2 tsp. ground black pepper
1 package of firm tofu, with the liquid pressed out
1/2 cup grated vegan Parmesan cheese, or nutritional yeast
1-2 Tbs. crushed red pepper
8 short no-cook lasagna noodles (about 7x4 inches)
Directions
To make Fresh Butternut Squash Purée:
1. Preheat oven to 400°F. Place 2 whole butternut squash (about 2 lb. each) on baking sheet, and bake, turning occasionally, about 1 hour, or until very tender when pierced with tip of paring knife. Let squash cool enough to handle.
2. Halve each squash lengthwise. Scoop out and discard seeds. Scrape flesh into food processor and purée until smooth.
To make Lasagna:
3. Preheat oven to 400°F. Combine squash purée, 1 tsp. salt, sage, and 1/4 tsp. pepper in medium bowl; mix well. Combine tofu, 1/4 cup Parmesan, 1/2 tsp. salt and 1/4 tsp. pepper in second bowl, and mix well.
4. Coat 8x8-inch baking dish with cooking spray. Place 2 noodles in bottom of dish, overlapping slightly. Spread half of squash mixture over noodles. Layer 2 more noodles on top, and spread with half of tofu mixture. Repeat layers—noodles, squash, noodles, tofu—then sprinkle with remaining 1/4 cup Parmesan.
5. Cover baking dish with foil. Bake 45 minutes, remove foil, and bake 20 to 25 minutes more, or until golden on top. Let stand 5 to 10 minutes before serving.
Nutritional Information
Per Serving: Calories: 265, Protein: 15g, Total fat: 8g, Saturated fat: 4g, Carbs: 34g, Cholesterol: 28mg, Sodium: 774mg, Fiber: 4g, Sugars: 1g
Home-Style Squash and Pinto Beans
Home-Style Squash and Pinto Beans
Makes 4 servings; Vegan
1/4 cup vegetable broth (or more, as needed, for sautéing)
1/2 cup diced onion
2 teaspoons minced seeded jalapeño pepper
2 garlic cloves, minced
1 cup sliced yellow squash (1/2-inch thick)
1 cup sliced zucchini (1/2-inch thick)
**1 cup sliced patty pan squash (1/2 inch thick-I added this to the origianl recipe)
1/2 cup fresh or frozen corn kernels (I omitted)
1 16-ounce can pinto beans, drained, or 1 1/2 cups cooked pinto beans
1 14.5-ounce can diced tomatoes, undrained, or 1 1/2 cups freshly chopped tomatoes plus 1/2 cup tomato juice, water, or vegetable broth
3 fresh thyme sprigs
2 cups cooked brown rice, couscous, or pasta
1. Heat broth in a large skillet over medium-high heat. Add onion, jalapeño, and garlic and sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes and their liquid, and thyme. Cover, reduce heat, and simmer 10 minutes.
2. Discard thyme. Serve over rice.
NOTE: Spoon leftovers into a dish and let them cool to room temperature. Cover and refrigerate for up to two to three days.
Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. This recipe contains 12 grams of fiber and less than two grams of fat. Serve with a salad and fruit wedges.
Per serving (1/4 of recipe): 268 Calories; 1.9 g Fat; 0.3 g Saturated fat; 6.4% Calories from Fat; 0 mg Cholesterol; 11.6 g Protein; 53.6 g Carbohydrates; 5.6 g Sugar; 11.9 g Fiber; 323 mg Sodium; 91 mg Calcium; 3.4 mg Iron; 14.9 mg Vitamin C; 270 mcg Beta-Carotene; 1.6 mg Vitamin E
This recipe is from the NEW BOOK
Found: The Cancer Project
Makes 4 servings; Vegan
1/4 cup vegetable broth (or more, as needed, for sautéing)
1/2 cup diced onion
2 teaspoons minced seeded jalapeño pepper
2 garlic cloves, minced
1 cup sliced yellow squash (1/2-inch thick)
1 cup sliced zucchini (1/2-inch thick)
**1 cup sliced patty pan squash (1/2 inch thick-I added this to the origianl recipe)
1/2 cup fresh or frozen corn kernels (I omitted)
1 16-ounce can pinto beans, drained, or 1 1/2 cups cooked pinto beans
1 14.5-ounce can diced tomatoes, undrained, or 1 1/2 cups freshly chopped tomatoes plus 1/2 cup tomato juice, water, or vegetable broth
3 fresh thyme sprigs
2 cups cooked brown rice, couscous, or pasta
1. Heat broth in a large skillet over medium-high heat. Add onion, jalapeño, and garlic and sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes and their liquid, and thyme. Cover, reduce heat, and simmer 10 minutes.
2. Discard thyme. Serve over rice.
NOTE: Spoon leftovers into a dish and let them cool to room temperature. Cover and refrigerate for up to two to three days.
Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. This recipe contains 12 grams of fiber and less than two grams of fat. Serve with a salad and fruit wedges.
Per serving (1/4 of recipe): 268 Calories; 1.9 g Fat; 0.3 g Saturated fat; 6.4% Calories from Fat; 0 mg Cholesterol; 11.6 g Protein; 53.6 g Carbohydrates; 5.6 g Sugar; 11.9 g Fiber; 323 mg Sodium; 91 mg Calcium; 3.4 mg Iron; 14.9 mg Vitamin C; 270 mcg Beta-Carotene; 1.6 mg Vitamin E
This recipe is from the NEW BOOK
Found: The Cancer Project
Roasted Spaghetti Squash
Roasted Spaghetti Squash
Vegan or Vegetarian; Serves 4
1 spaghetti squash
4 Tbs. olive oil (divided)
3 Tbs. lemon juice
1/4 cup parsley, chopped
1 Tbs. Parmesan cheese; or nutritional yeast
salt and red pepper flakes to taste
1. Heat oven to 425 degrees F. Drizzle 1 halved, seeded spaghetti squash with 1 Tbs. olive oil. Roast until tender, about 40 minutes.
2. Once cool, scrape flesh with a fork and toss with 3 Tbs. olive oil, lemon juice, parsley and Parmesan cheese or nutritional yeast. Season with salt and red pepper flakes to taste. Serve and enjoy!
Per Serving: 200 cal.; 15 grams fat (3 grams sat. fat); 0 mg chol.; 16 grams carbs.; 130 mg. sod.; 2 grams prot.; 3 grams fiber
Found: Whole Living October 2011
Vegan or Vegetarian; Serves 4
1 spaghetti squash
4 Tbs. olive oil (divided)
3 Tbs. lemon juice
1/4 cup parsley, chopped
1 Tbs. Parmesan cheese; or nutritional yeast
salt and red pepper flakes to taste
1. Heat oven to 425 degrees F. Drizzle 1 halved, seeded spaghetti squash with 1 Tbs. olive oil. Roast until tender, about 40 minutes.
2. Once cool, scrape flesh with a fork and toss with 3 Tbs. olive oil, lemon juice, parsley and Parmesan cheese or nutritional yeast. Season with salt and red pepper flakes to taste. Serve and enjoy!
Per Serving: 200 cal.; 15 grams fat (3 grams sat. fat); 0 mg chol.; 16 grams carbs.; 130 mg. sod.; 2 grams prot.; 3 grams fiber
Found: Whole Living October 2011
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
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
Cucumber Gratin
Cucumber Gratin
Serves 6; Vegetarian (Vegan)
This dish takes the inspiration from Julia Child's recipe for baked cucumbers in Mastering the Art of French Cooking.
I used a mix of fresh and dry herbs. So, use what you find in your pantry before buying the fresh stuff or if you have it fresh from your garden-Even better!
2 Tbs. unsalted butter (use vegan margarine/butter)
2 English cucumbers or 3 garden cucumbers, peeled, halved, seeded, and cut into 2-x1/2 inch strips (about 4 cups)
3/4 tsp. salt
1/8 tsp. sugar
1/4 cup chopped fresh chives
2 tsp. chopped fresh tarragon
1 tsp. coarsely chopped fresh dill
1 tsp. grated lemon zest
1/3 cup panko breadcrumbs
1/4 cup grated Parmesan cheese (use vegan Parmesan cheese)
1. Preheat oven to 375 F. Melt butter in saucepan over medium heat. Cook 3 minutes, or until beginning to brown.
2. Toss cucumbers in 13 x 9 inch baking dish with 1 Tbs. brown butter, salt, and sugar. Bake 25 minutes.
3. Remove dish from oven, and preheat the broiler. Add chives, tarragon, dill, and lemon zest to cucumbers, and toss to coat. Season with pepper, if desired.
4. Stir together breadcrumbs, Parmesan, and remaining 1 Tbs. brown butter in bowl. Sprinkle breadcrumb mixture over cucumbers. Broil 2 minutes, or until crumbs are golden brown.
Per 1/2 Cup Serving: 85 cal.; 2 grams prot.; 6 grams total fat (3 grams sat. fat); 7 grams carb.; 13 mg chol.; 355 mg sod.; <1 gram fiber; 2 grams sugar
Found:Vegetarian Times-September 2011
Serves 6; Vegetarian (Vegan)
This dish takes the inspiration from Julia Child's recipe for baked cucumbers in Mastering the Art of French Cooking.
I used a mix of fresh and dry herbs. So, use what you find in your pantry before buying the fresh stuff or if you have it fresh from your garden-Even better!
2 Tbs. unsalted butter (use vegan margarine/butter)
2 English cucumbers or 3 garden cucumbers, peeled, halved, seeded, and cut into 2-x1/2 inch strips (about 4 cups)
3/4 tsp. salt
1/8 tsp. sugar
1/4 cup chopped fresh chives
2 tsp. chopped fresh tarragon
1 tsp. coarsely chopped fresh dill
1 tsp. grated lemon zest
1/3 cup panko breadcrumbs
1/4 cup grated Parmesan cheese (use vegan Parmesan cheese)
1. Preheat oven to 375 F. Melt butter in saucepan over medium heat. Cook 3 minutes, or until beginning to brown.
2. Toss cucumbers in 13 x 9 inch baking dish with 1 Tbs. brown butter, salt, and sugar. Bake 25 minutes.
3. Remove dish from oven, and preheat the broiler. Add chives, tarragon, dill, and lemon zest to cucumbers, and toss to coat. Season with pepper, if desired.
4. Stir together breadcrumbs, Parmesan, and remaining 1 Tbs. brown butter in bowl. Sprinkle breadcrumb mixture over cucumbers. Broil 2 minutes, or until crumbs are golden brown.
Per 1/2 Cup Serving: 85 cal.; 2 grams prot.; 6 grams total fat (3 grams sat. fat); 7 grams carb.; 13 mg chol.; 355 mg sod.; <1 gram fiber; 2 grams sugar
Found:Vegetarian Times-September 2011
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