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Tuesday, November 19, 2013

Lentil Balls (Vegan Meatballs)

Ingredients:
·         ½ cup uncooked green lentils
·         1 cup walnut halves, finely chopped
·         2 tsp olive oil
·         2 cups cremini mushrooms, finely chopped
·         3 large garlic cloves, minced
·         1 cup kale leaves, de-stemmed and finely chopped
·         1/3 cup dried cranberries, finely chopped
·         ½ tsp rosemary
·         ½ tsp thyme
·         ½ tsp oregano
·         1 Tbsp sherry vinegar
·         2 Tbsp ground flax + 3 Tbsp water
·         ½ cup rolled oats, ground into a course flour
·         ½-3/4 tsp sea salt, to taste
·         Ground black pepper to taste
Directions
1.       Add lentils to a medium pot along with 2 and ¼ cups water. Bring to a boil and then reduce heat to medium. Simmer for about 20  minutes, uncovered, adding more water if the lentils dry out. Once the lentils are fork tender, remove from heat and mash with a potato masher until it’s a coarse paste with some lentil pieces still intact. Set aside.
2.       Meanwhile, preheat oven to 325F. Toast the chopped walnuts for 9-12 minutes, until lightly golden and fragrant. After toasting, increase oven temperature to 350F.
3.       In a large skillet or wok, add the oil along with the finely chopped mushrooms and garlic. Season with salt. Saute over medium heat for about 7-9 minute, until most of the water cooks off. Now add the kale, toasted walnuts, cranberries, herbs, and sherry vinegar. Stir until combined and continue cooking for another few minutes until the kale is wilted. Remove from heat and stir in the mashed lentils when ready.
4.       In a small bowl, whisk together the ground flax and water. Stir for 10 seconds and then immediately pour into the skillet mixture. Stir to combine. Now stir in the ½ cup oat flour until combined. Season with salt and pepper to taste. The mixture should be fairly moist and sticky. If it’s way too sticky, add a bit more flour. If it’s dry, add another tbsp of water.
5.       Line a baking sheet with parchment paper. Shape the lentil mixture into balls and pack tightly with your hands so they hold together. Place on a baking sheet an inch or so apart. Repeat for the rest. If the mixture is too hot to handle, let it cool for a bit first and then proceed.
6.       Bake the lentil balls at 350F for 15 minutes. Remove from oven, gently flip over, and bake for another  11-13 minutes, until golden and firm on the exterior.
Makes 13-14 balls
Nutrition facts Per Ball:
Calories: 113.5  
Protein: 4 g
Fat: 6.8 g
Carbohydrates: 10.6 g
Fiber: 3 g
Sodium: 90 mg
Potassium: 200 mg
Phosphorus: 99 mg

 Recipe source: http://ohsheglows.com/

Tuesday, November 12, 2013

Lentil Salad


Ingredients:
·         1 Tbsp Dijon or other mustard (optional)
·         2 Tbsp any wine or sherry vinegar
·         4 Tbsp olive oil
·         1 tsp salt, plus more to taste
·         Black pepper to taste (optional)
·         4 cups cooked or canned lentils or any other beans, drained
·         3 large ripe tomatoes, chopped
·         1 large cucumber, peeled, seeded, and chopped
·         1 cup chopped carrots or radishes
·         1 cup chopped celery or fennel
·         ½ cup chopped red onion
·         ¼ cup chopped fresh parsley or dill (other seasonings would work as well)

Directions:
1.       Put the mustard, vinegar, oil, and salt and a sprinkle of pepper in a large bowl. Add 2 Tbsp of water and whist until well combined.
2.       Add all of the remaining ingredients to the bowl and toss until coated with dressing. Taste and adjust the seasoning, and serve. (to make the salad ahead: combine everything except the tomatoes and parsley; cover and refrigerate for up to a day, and let it come back to room temperature before serving.)
Makes about 4 servings
Nutrients per serving:
Calories: 408
Protein: 20 g
Fat: 15 g
Carbohydrate:  52 g
Fiber: 19 g
Sodium: 1146 mg
Potassium: 1363 mg
Phosphorus: 425 mg

Recipe adapted from Eat Vegan Before 6:00 by Mark Bittman

Tuesday, October 29, 2013

Amaranth Crackers

Cook Amaranth (you need to use the raw whole seed for this recipe, not the puffed/popped amaranth):

1 part Amaranth to 2 parts water.  Cook with a slow simmer, lid on for about 20-30 minutes until water is absorbed (check to make sure it doesn’t burn, and use a heat diffuser mat if your cook top’s lowest setting is too hot).

1/2 cup amaranth made about two large trays or crackers, but you can use any amount you like.

The Amaranth cooks to a sticky porridge-like consistency.

Remove from heat and allow to cool.

When cool, roll small 1/2″ or 1.5 cm balls and place on a tray lined with baking paper, allow enough space for them to be pressed down.

Place a second piece of baking paper on top and with your fingertips press down gently until your rolled balls of amaranth are flat.  Aim to get them uniformly thin but not so thin that they fall apart.

Gently peel off the baking paper and neaten any edges with the edge of a spoon or knife if you like or leave rough, its up to you.

Place in oven preheated to about 160 – 180°C – not too hot.

Cook for about 20 min or until you can see that they are lightly toasted.  Remove from oven and remove onto a wire rack to cool.  They will be crisp and firm and peel off easily from the baking paper.

When cool they are perfect crackers / chips / crisps.  They taste a bit like sesame. 

You can add additional seasonings/spices for added flavor (cinnamon, dill…)

Nutrients for entire recipe:
Calories: 358
Protein: 13 g
Fat: 6.7 g
Carbs: 63 g
Fiber: 6.4 g
Sodium: 3.8 g
Potassium: 490 mg
Phosphorus: 537 mg

Adapted from: http://www.grainfreeliving.com/amaranth-crackercrisp/#more-99

Quinoa Chili

Ingredients:
·         1 cup uncooked quinoa, rinsed
·         2 cups water
·         1 Tbsp oil (olive or sesame)
·         1 onion chopped or 1 cup chopped leeks
·         1 jalapeno pepper, minced (optional)
·         1 tsp chili powder
·         1 Tbsp ground cumin
·         2 cups water
·         1, 28 oz can low sodium crushed tomatoes
·         1, 14 oz can of low sodium tomato sauce
·         1 green pepper, chopped
·         1 red pepper, chopped
·         1 zucchini, chopped
·         1 tsp dried oregano
·         1 tsp dried parsley
·         Salt and pepper to taste
·         2 (19 oz) cans organic black beans, rinsed, and drained, or 3.5 cups dried cooked beans
·         1 cup frozen corn, thawed
·         ¼ cup chopped cilantro (optional)
·         8 oz can mushrooms (optional)
Directions:
Bring the quinoa and water to a boil in a saucepan. Reduce the heat to medium low, cover and simmer until the quinoa is tender and the water has been absorbed (15-20 min).
While the quinoa is cooking, heat the oil in a large skillet. Add the onion or leeks until softened, then add the peppers and zucchini and sauté another few minutes, add the spices and sauté another minute.
Add water, tomatoes, drained black beans, corn, and quinoa.
Heat thoroughly
Nutrients Per Serving (12 servings)
Calories: 180
Protein: 8.6 g
Fat:2.8 g
Carbs: 32.7 g
Fiber: 8.2 g
Sodium: 72 mg
Potassium: 662 mg
Phosphorus: 194 mg

Sweet and Savory Kale

Ingredients:
·         2 Tbsp extra virgin olive oil
·         1 small onion, diced
·         2 cloves garlic, minced
·         1 Tbsp Dijon mustard
·         4 tsp white sugar
·         1 Tbsp cider vinegar
·         1 ½ cup broth or water
·         4 cups stemmed, torn and rinsed kale
·         ¼ cup dried cranberries
·         ¼ cup sliced almonds
Directions:
Heat olive oil in a large pot over medium heat. Stir in onion and garlic, cook and stir until onion softens and turns translucent, about 5 min. Stir in the mustard, sugar, vinegar, and broth and bring to boil over a high heat. Stir in the kale, cover and cook 5 minutes, until wilted.
Stir in dried cranberries, and continue boiling, uncovered, until the liquid has reduced by about half and the cranberries have softened, about 15 minutes.
Sprinkle with sliced almonds before serving.
Nutrients Per Serving (based on 6-8 servings)
Calories: 124
Protein: 3 g
Fat: 7 g
Carbs: 15 g
Fiber: 2g
Sodium: 60 mg
Potassium: 274 mg
Phosphorus: 65 mg

Wild Rice Salad

Ingredients:
·         1 cup wild rice (uncooked)
·         ¾ cup light mayonnaise
·         1 tsp white vinegar
·         1 tsp white sugar
·         2 cups cooked cubed turkey, meat, tofu, hardboiled egg, or seitan
·         ¼ cup diced green onions
·         1 cup seedless red grapes
·         ½ cup slivered almonds
·         1/8 tsp salt
·         Pepper to taste
Directions:
Boil 2 cups water and add rice, cook approximately 15 minutes or until done. Remove from the heat and set aside to cool.
In medium bowl, whisk together the mayonnaise, vinegar, sugar, salt, and pepper. Stir in the rice, turkey, onion, and grapes until evenly coated with dressing. Cover and refrigerate for 1-2 hours.
Before serving sprinkle slivered almonds over the top of the salad.
Nutrients Per Serving (makes 12 servings)
Calories: 165
Protein: 10 g
Fat:7 g
Carbs: 16 g
Fiber: 1.6 g
Sodium: 145 mg
Potassium: 199 mg
Phosphorus: 139 mg

Potato Burritos

Ingredients:
·         3 large potatoes (peeled and diced)
·         1 block tofu-organic
·         6 burrito sized (10 inch) flour tortillas
·         1 bay leaf (optional)
·         6 cloves garlic (optional)
·         ¼ to 1/3 cup low fat milk or non-dairy milk (rice, soy, almond, hemp, oat, or water)
·         1 cup or more red or green salsa (if needed to avoid salsa you can just blend other veggies)
·         1 cup grated cheddar or Monterey jack cheese—or cheddar or jack style soy cheese (optional)

Directions:
Preheat oven to 400 degrees F.
Cover potatoes with water in a medium saucepan. Add bay leaf. Cover and simmer gently until potatoes are tender, about 20 minutes
Meanwhile, wrap the entire batch of tortillas in foil and keep warm in the upper rack of the oven.
Remove bay leaf. Drain the potatoes, add milk and blend until smooth.
Add crumbled, drained, tofu and again blend until smooth. Season the mixture with salt as desired.
Divide the mashed potato mixture among the tortillas. Place a small amount down the center of each tortilla. Spread a little bit of salsa on top of the potato mixture, sprinkle with optional cheese.  Roll up snugly and place in a 9x13 baking dish, seam down. Pour more salsa over the top as desired. Bake in the oven for 20 minutes.
*use whipped cauliflower in place of potatoes for those that need to avoid potatoes. Use approximately 6 cups of chopped cauliflower in place of potatoes.
Nutrition Facts Per Serving (with potatoes, cheese, and salsa)—makes 6 servings
Calories: 505
Protein: 21 g
Fat: 14 g
Carbs: 75 g
Fiber: 7.3 g
Sodium: 744 mg
Potassium: 1128 mg
Phosphorus: 393 mg

Tuesday, September 17, 2013

Coconut Flour Banana Bread




Coconut flour is gluten and sulfite free. It is high in fiber and protein. 
In baking, you cannot substitute coconut flour for wheat or other grain-based flours at a 1:1 ratio.  They are not equivalent.
Coconut flour is extraordinarily absorbent and very little coconut flour is needed to successfully produce a recipe.  In baked goods, you generally want to substitute 1/4 cup to 1/3 cup coconut flour for 1 cup grain-based flour.  You will also need to increase the number of eggs.  In general for every one cup of coconut flour you use, you will need to use six beaten eggs in your recipe in addition to approximately one cup liquid such as coconut milk.  When baking with coconut, it is best to use established recipes rather than waste considerable expense and time with experimentation.

 Coconut flour is dense and can also be dry.  Every flour has its peculiar characteristics and baked goods made with coconut flour tend to be dense and dry.  To reduce dryness, make sure you’re using plenty of eggs and you can also add cooked, pureed or mashed fruit or vegetables to your baked goods to increase the moisture.
Coconut flour adds a coconut flavor to your baked goods.

Coconut Flour Banana Bread

Ingredients:
  • 3 ripe bananas
  • 2 eggs
  • 2 Tbsp chia seeds
  • 6 Tbsp water
  • 20 drops liquid stevia (I ~2 tsp of powdered stevia, you could also substitute your allowed sweetener
  • ½ cup coconut oil melted
  • 2 Tbsp milk
  • 1 tsp vanilla
  • 1 cup coconut flour
  • ½ tsp baking soda


Directions

  • 1.     Heat oven to 350 degrees
  • 2.     Mix chia seeds and water and set aside
  • 3.     Mash banana and mix with wet ingredients
  • 4.     Add chia to mixture
  • 5.     Add flour and baking soda and mix until combined
  • 6.     Bake for 40 min


This makes dense and slightly crumbly bread but it has a good flavor and is very filling.

Nutrition facts per serving (makes about 12 servings)
Calories: 170
Fat: 12 gm
Protein 3.1 gm
Carbohydrates: 13 gm
Sodium: 83 mg






Tuesday, August 27, 2013

Oatmeal Cottage Cheese Banana Pancakes


A good, high protein breakfast or snack! 
Ingredients
  • 1/2 cup gluten-free old-fashioned rolled oats
  • 1/2 medium banana
  • 1 teaspoon baking powder
  • 1/2 teaspoon cinnamon
  • 2 large egg whites (or 1 egg)
  • 1/4 cup fat free (or low-fat) cottage cheese
  • 1-2 tablespoons unsweetened vanilla almond milk
  • Optional add-ins:
  • Fresh berries, chocolate chips, peanut butter
Instructions
  1. Place all ingredients in a blender and blend until completely smooth, about 30 seconds.
  2. Lightly coat a large nonstick skillet or griddle with butter or cooking spray and heat over medium low heat. Drop batter by 1/4 cup onto skillet. Add desired toppings such as chocolate chips or blueberries. Cook until bubbles appear on top. Flip cakes and cook until golden brown on underside. Wipe skillet clean and repeat with more cooking spray and remaining batter. Makes 3-4 pancakes.
Notes
If the pancakes are too thin, add in a tablespoon of more oats, if they are too thick, add in a teaspoon or two of milk.
Feel free to double recipe if making for more than one person.
Nutrition Information
Serving size: Entire recipe 
Calories: 290 
Fat: 3.2g 
Carbohydrates: 46.8g 
Fiber: 6.2g
Protein: 20.2g

Recipe source: http://www.ambitiouskitchen.com/2013/04/oatmeal-cottage-cheese-banana-pancakes-high-in-protein-gluten-free/


Tuesday, July 30, 2013

Blueberry Banana Oatmeal Bread



Ingredients:
  • 1 3/4 cup of oat flour [you can just grind GF oats in a food processor]
  • 2 tsp baking powder
  • 1 tsp sea salt
  • 1/3 cup brown sugar or allowed sweetener 
  • 2 tablespoons of ground flax [mixed with 1/4 cup warm water] or 1 egg
  • 3 extra ripe bananas mashed 
  • 1/2 cup unsweetened applesauce
  • 1/3 cup unsweetened almond milk
  • 1 cup frozen blueberries
Directions:

Add all dry ingredients to a mixing bowl and mix together. Add in the mashed banana, applesauce, flax/egg, and almond milk. Mix until just combined (mixture will be lumpy). Fold in blueberries. Pour into a greased loaf pan or 12 muffin cups. Bake at 350 degrees for 45-60 min (until top and edges are browned). 

Nutrients Per Serving (Makes about 12 servings)
Calories: 112
Protein: 2.5 g
Fat: 1.5 g
Carbohydrates: 23.6 g
Fiber: 3 g
Sodium: 164 mg

Recipe source: thereallife-rd.com 

Tuesday, July 9, 2013

Creamy Cauliflower Sauce



Ingredients:
  • 8 large garlic cloves, minced
  • 2 Tbsp butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 tsp salt (more to taste)
  • 1/2 tsp pepper (more to taste)
  • 1/2 cup milk (more to taste, can use unflavored almond/soy/rice milk)
Directions:
1. Garlic: saute the minced garlic with the butter in a large nonstick skillet over low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned. Remove from heat and set aside.
2. Cauliflower: Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain. 

3. Puree: Use a slotted spoon to transfer the cauliflower pieces to a food processor or blender. Add 1 cup vegetable broth or cooking liquid, sautéed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce to be. You may have to do this in batches depending on the size of your food processor/blender. Serve hot. If the sauce starts to look dry, add a few drops of water, milk, or olive oil.

Use as a pasta/pizza sauce or add to rice.

Serving size: 1/2 cup (recipe makes about 10 servings)

Nutrients Per Serving:
Calories: 52
Protein: 2 g
Fat: 3 g
Carbohydrate: 7 g
Fiber: 2 g
Sodium: 588 mg
Potassium: 212 mg
Phosphorus: 43 mg

recipe source: http://pinchofyum.com/creamy-cauliflower-sauce

Creamy Avocado Sauce



Ingredients:

  • 1 medium, ripe avocado
  • 1/2 lemon, juiced
  • lemon zest
  • 2-3 cloves of garlic
  • 1/2 tsp salt, or to taste
  • 1/4 cup fresh basil (optional)
  • 2 Tbsp extra virgin olive oil
Directions:

Place garlic cloves, lemon juice, and olive oil into a food processor. Process until smooth. Add the pitted avocado, basil, and salt. Process until smooth and creamy.

Serves about 3 if mixed with pasta, can also be used as a sandwich spread.

Nutrition Facts Per Serving (based on 3 servings)
Calories: 162
Protein: 1 g
Fat: 16 g
Carbohydrate: 6 g
Fiber: 3 g
Sodium: 392 mg
Potassium: 258 mg
Phosphorus: 30 mg

Tuesday, June 25, 2013

Cauliflower Crust Pizza

Ingredients:

  • 1 cup cooked, riced cauliflower (see directions below)
  • 1 cup shredded mozzarella cheese (parmesan could also work)
  • 1 egg, beaten
  • 1 tsp dried oregano
  • 1/2 tsp minced garlic
  • 1/2 tsp salt
  • olive oil (optional)
  • pizza sauce, cheese, toppings
Directions:
Remove stems and leaves from 1 head of cauliflower, and chop the florets into chunks. Add to a food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it (you can also use a cheese grader). Place the "riced" cauliflower in a microwave safe bowl and microwave for about 8 minutes (you don't need to add water).

One large head will produce between 2 and 3 cups of riced and cooked cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to a week. 

To make the Pizza Crust:
Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray (or use non-stick aluminum foil on a cookie sheet). In a medium bowl, stir together 1 cup cauliflower, beaten egg, and mozzarella. Add oregano, minced garlic, and salt, mix well. Transfer the mixture to your cookie sheet, and pat out into a 9" round.

Bake at 450 degrees for 15 minutes
Remove from oven and let cook for awhile. This helps make the crust more solid. 
To make the pizza:
add sauce, toppings, and cheese. Place under a broiler at high heat just until cheese is melted (approx. 3-4 min). Toppings need to be pre-cooked since you are only broiling for a few minutes. 

Nutrition facts for entire crust (no toppings):
Calories: 518
Fat: 28 g
Protein: 44 g
Carbohydrate: 27 g
Fiber: 11 g
Sodium: 1955 mg
Potassium: 1447 mg
Phosphorus: 872 mg

Recipe source: http://www.onegoodthingbyjillee.com/2012/08/the-astonishing-cauliflower-pizza-crust-you-have-to-taste-it-to-believe-it.html

You can also make this dairy free version of cauliflower pizza crust: http://www.theluckypennyblog.com/2013/05/the-best-dairy-free-cauliflower-pizza.html

Tuesday, June 11, 2013

Red Lentil Hummus

Ingredients:
  • 2 cups water
  • 1 cup dried red lentils
  • 2 medium garlic cloves, finely chopped
  • 3 tablespoons tahini
  • 5 tablespoons olive oil
  • 1/4 cup freshly squeezed lemon juice
  • 1/4 teaspoon freshly ground black pepper
Directions:
1. Heat water in a small saucepan over high heat until boiling. Add lentils and reduce heat to low. Simmer until almost all of the liquid has been absorbed, about 15 minutes. Drain through a fine mesh strainer and let cool to room temperature, about 20 minutes.

2. Place lentils, garlic, and tahini in the bowl of a food processor fitted with a blade attachment and pulse until lentils are broken up, about 10 pules.

3. With the motor running, add oil, lemon juice, salt, and pepper and blend until evenly Incorporated, about 30 seconds. Scrape down the sides of the bowl and blend for 40 seconds or until smooth.

Makes about 2 cups

Nutrients Per Serving (about 2 Tbsp)
Calories: 98
Protein: 3.6 g
Fat: 6 g
Carbohydrate: 8 g
Fiber: 1.6 g
Potassium: 132 mg

Homemade Applesauce



Ingredients:
  • 4 Granny Smith and 4 Golden Delicious Apples, peeled, cored, cut into 1/2 inch slices (can also use pears)
  • 1 cup apple cider or juice
  • 1/4 cup honey
  • 2 cinnamon sticks
  • 1/4 tsp ground cinnamon
Directions:
Add apples, apple cider, honey, and cinnamon sticks to a large saucepan. Bring to a boil, cover with a lid and reduce to a simmer. Let cook for 15 minutes or until apples are tender. Remove cinnamon sticks and discard.
Mash with a potato masher, and stir in the 1/4 tsp ground cinnamon. Transfer to a serving dish and serve warm.

Makes 4-6 servings

Nutrients Per Serving (based on 4 servings)
Calories: 223
Protein: 1 g
Fat: 0.5 g
Carbohydrates: 59 g
Fiber: 4 g
Sodium: 9 mg
Potassium: 243 mg

Tuesday, May 21, 2013

Chocolate Fudgsicles (dairy-free)

Ingredients:
  • 2 Tbsp cocoa powder
  • 1/2 cup canned full fat coconut milk
  • 2 small very ripe bananas
  • dash of salt
  • 1/2 tsp vanilla extract
  • sweetener of choice to taste (honey, agave, sugar)
Instructions:

Combine all ingredents in a blender. Pour into popsicle molds and freeze. Once frozen, run popsicle mold under room-temperature water for 15 seconds, then gently twist.

Makes 5-6 popsicles

Nutrients Per Popsicle:
Calories: 70
Protein: 1 g
Fat: 4 g
Carbohydrates: 9 g
Fiber: 1 g
sodium: 29 mg
Potassium: 198 mg
Phosphorus: 39 mg

Recipe Source: http://chocolatecoveredkatie.com/2011/08/11/creamy-chocolate-fudgsicles/

Southwestern Black Bean, Quinoa, and Mango Medley

Ingredients:
  • One 15-ounce can black beans, no salt added, rinsed and drained, or 1 3/4 cups cooked black beans
  • 1 cup cooked quinoa
  • 1 cup frozen corn
  • 1 small red bell pepper, chopped
  • 1 cup chopped fresh mango
  • 1/4 cup finely chopped red onion
  • 1/2 cup chopped fresh cilantro (or 2 tsp dried)
  • 1 small jalapeno pepper, seeded and finely diced
  • Juice from 1 medium lemon
  • 1 1/2 tablespoons extra virgin olive oil
  • 2 garlic cloves, minced
  • 1/2 tsp ground cumin
  • 1/2 tsp chilli powder
  • 1/4 tsp ground tumeric
Directions

1. Mix together the beans, quinoa, corn, bell peppers, mango, onion, cilantro, and jalapeno in a mixing bowl.
2. Whisk together the lemon juice, olive oil, garlic, cumin, chili powder, and tumeric in a small bowl. Drizzle over the mixture and toss. Refrigerate until serving time.

Variations: substitute kidney or pinto beans for the black beans or use cooked barley, bulgur, rice, or farro instead of the quinoa

Makes 6 servings

Nutrients Per Serving (1 cup)
Calories: 164
Protein: 6 g
Fat: 4 g
Carbohydrates: 27 g
Fiber: 7 g
Sodium: 93 mg
Potassium: 383 mg
Phosphorus: 147 mg

Recipe Source: The Plant-Powered Diet by Sharon Palmer RD

Tuesday, May 14, 2013

Moroccan Chickpeas and Zucchini

Ingredients:
  • 1 tsp olive oil
  • 1 small yellow onion, sliced thinly
  • 4 cloves garlic, minced
  • 1 Tbsp minced fresh ginger
  • 1/2 tap red pepper flakes
  • 2 bay leaves
  • 1 tsp ground cumin
  • 1 tsp coriander
  • generous pinch of ground cinnamon
  • 1/2 tsp salt
  • 2 cups vegetable broth
  • 1 cup baby carrots
  • 2 zucchini, sliced into 1/4-inch-thick half-moons
  • 1 (24 ounce) can whole tomatoes
  • 2 (16 ounce) cans chickpeas, drained and rinsed
  • 3 tbsp chopped fresh mint, plus a little extra for garnish
Instructions

1. Prehead a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minuts. Use a little nonstick cooking spray or broth if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute.

2. Add the remaining spices and salt, and saute for about 30 seconds.

3. Deglaze the pot with the veggie broth and mix in the carrots. Cover the pot and bring it to a boil. Once boiling, lower the heat to a simmer and cook for about 10 minutes. Add the zucchini. Break up the tomatoes with your fingers and add them to the pot, including the juice. Mix in the chickpeas.

4. Cover the pot and bring to a slow boil. Cook for about 15 minutes. Then adjust the lid so that there's some room for steam to escape. Cook for another 15 minutes; the liquid should reduce a bit, but not too much. Add the mint, if using, and let sit for about 10 minutes to let the flavors meld. Remove the bay leaves and taste for salt.

Serves about 6

Nutrients per serving:
Calories: 230
Fat: 2.5 g
Protein: 10 g
Carbohydrates: 45 g
Fiber: 10 g
Sodium: 1010 mg

Recipe Source: Appetite for Reduction by Isa Chandra Moskowitz

Tuesday, May 7, 2013

Falafel

Ingredients:

•1 cup dry/uncooked chickpeas (or 2 & 1/4 cups cooked)
•3 large garlic cloves
•1/2 cup red onion, roughly chopped
•3 tbsp fresh lemon juice
•1/4 cup packed fresh cilantro
•1/4 cup packed fresh parsley
•1/4 cup ground flax
•1/4 cup breadcrumbs
•1/2 tsp ground cumin
•1/4 tsp red pepper flakes, optional
•1/2 tsp fine grain sea salt, or to taste


Directions
1. If cooking chickpeas from scratch soak overnight (or for 8 hours) see instructions below. Alternatively, use 2 & 1/4 cup canned chickpeas.

1. Methods to prepare chickpeas: 1) Soak dry chickpeas overnight, or for at least 8 hours, in a large bowl filled with water. When ready, drain and rinse the chickpeas. Place in a medium-sized pot with 3 cups of fresh water. Cover with lid and bring to a boil. Remove lid and add 1/8th tsp salt. Cover again and simmer on low-medium for about 50 minutes, watching carefully after about 35-40. When cooked, chickpeas will be tender and some may have split open. Drain and rinse.  2) Alternatively, you can use canned chickpeas or 3) the quick-soak method: Add 3 cups water and 1 cup dry chickpeas into a pot. Cover, bring to a boil, and immediately turn heat off. Keep covered and let sit for 1 hour. After 1 hour, drain and rinse chickpeas. Add into rinsed pot with 3 cups fresh water. Cook the same as method 1) above.


2. In a food processor, with the processor running, drop in 3 garlic cloves to mince. Now add most of the chickpeas (reserving about 1/4 cup to stir in later), and process a few seconds to chop. Now add the onion, lemon juice, and herbs. Process until just combined, being careful not to over-process. You want to leave texture. Preheat a large skillet over medium-high heat.

3. Scoop the mixture into a large bowl. Stir in the ground flax, breadcrumbs, cumin, reserved chickpeas, and salt and pepper to taste. Shape into patties, about 1/4 cup each and really pack the dough in tightly so it holds together.

4. Grease pre-heated skillet with cooking oil and then cook the patties on medium-high heat for about 5 minutes on each side, or until golden.


Makes about 7-9 patties

Nutrients Per Patty:
Calories: 90
Fat: 3 g
Protein: 3.6 g
Carbohydrate: 12.5 g
Fiber: 3.8 g
Sodium: 257 mg
Potassium: 108 mg


recipe source: http://ohsheglows.com/2012/07/16/falafel-with-a-twist/#ixzz2SdKtsl2Q

How to Cook Beans in a Crockpot



Crockpot Beans


Ingredients:
  • 1 16-oz bag of dried beans (or more, if desired)
  • Water
  • 2 teaspoons salt (per 16-oz bag)


If desired, soak beans overnight in plenty of cool water. Opinions vary, but we have found this decreases some of our digestion issues.

In the morning, drain and rinse the beans. Discard any beans that floated to the top of the water or look otherwise unsavory.

Pour the beans to your crockpot. If using more than one bag, be sure that you leave a few inches of clearance at the top of your crockpot. Add a teaspoon of salt and enough fresh water so the beans are covered by an inch or two. Cover and set the slow cooker for 8 hours.


At the 4 hour mark, add another teaspoon of salt, stir the beans, and eat a few to see how far the beans have cooked. Continue checking every half hour or so, and stop cooking when the beans have reached your desired doneness. We don't usually cook the beans for the full 8 hours unless we're doing a mashed bean recipe, but we like the temperature range on the 8-hour setting for keeping the beans at a low simmer.


After cooking several batches, we have a good idea of when the beans will be done and no longer check doneness every half hour unless we're cooking a new kind of bean. In our crockpot, we've found that 5 hours is ideal for al dente beans destined for soups (where they will continue cooking a bit), 6 hours is good for ready-to-eat beans, and 7 hours gives us very soft beans.



Lentil and Almond Burgers



Ingredients:
  • 6 cup water
  • 1 cup brown lentil or green French lentil
  • 2 Tbsp extra-virgin olive oil, divided
  • ¾ cup finely chopped carrots
  • 2 finely chopped medium shallot
  • 1 finely chopped celery
  • ¼ cup sliced almond
  • 1 tsp chopped fresh thyme
  • ½ tsp salt
  • ¼ tsp freshly ground pepper
  • 1 large egg yolk, beaten
  • 1 Tbsp lemon juice

Directions


1.Bring water to a boil in a large saucepan. Stir in lentils, reduce heat to medium-low and simmer until very tender and beginning to break down, about 25 minutes for brown lentils or 30 minutes for green lentils. Drain in a fine-mesh sieve.

2.Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add carrot, shallots and celery and cook, stirring, until softened, about 3 minutes. Add almonds, thyme, salt and pepper; continue cooking until the almonds are lightly browned, about 2 minutes. Transfer the mixture to a food processor; add 1 cup of the cooked lentils. Pulse several times, scraping down the sides once or twice, until the mixture is coarsely ground. Transfer to a large bowl; stir in the remaining lentils. Let cool for 10 minutes. Mix in egg yolk and lemon juice. Cover and refrigerate for 1 hour.

3.Form the lentil mixture into 5 patties. Heat the remaining 1 tablespoon oil in a large nonstick skillet, preferably cast-iron, over medium-high heat. Add the patties and cook for 3 to 4 minutes. Turn gently and continue to cook until lightly browned and heated through, 3 to 4 minutes more. Serve immediately.

Makes about 5 Burgers
Nutriton Facts Per Patty
Calories: 228
Fat: 10 g
Protein: 10 g
Carbohydrates: 13 g
Fiber: 7 g
Sodium: 268 mg
Potassium: 306 mg

Recipe Source: http://www.kitchendaily.com/recipe/lentil-almond-burgers