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Healthy Recipe: Mediterranean Salad With Chickpea Patties

FitSugar — Sat, 30 May 2009 03:30:00 -0700

Warm Summer weather inspires me to eat more fresh salads, and here's a recipe I found that's really easy to make. if you like falafel, you're going to love this. The patties are made with chickpeas and the dressing is made with Greek yogurt, so this recipe is full of protein and flavor.

To learn how to make this for dinner read more.

Mediterranean Salad With Chickpea Patties
Recipe from Eating Well

Ingredients

1 15.5 ounce can chickpeas, rinsed
1/2 cup fresh flat-leaf parsley
1 clove garlic, chopped
1/4 teaspoon ground cumin
Salt and pepper to taste
2 tablespoons whole wheat flour
2 tablespoons olive oil
1/2 cup plain nonfat Greek yogurt
3 tablespoons freshly squeezed lemon juice
8 cups mixed greens, washed
1 cup grape tomatoes, halved
1/2 small red onion, thinly sliced

Directions

In a food processor, blend the chickpeas, parsley, garlic, cumin, and salt and pepper. Mix it just enough so it's still coarse (if you blend too much, you'll have a creamy hummus consistency). Then stir in the flour.
In a pan, heat up the oil. Form patties that are about three inches in diameter, and place them in the pan. Fry both sides until golden brown.
While the patties are cooking, make the salad dressing. In a small bowl, whisk together the yogurt, lemon juice, and a little pepper.
Place the greens on a plate, and add tomatoes and sliced onions. Place two patties next to the salad, drizzle with the yogurt dressing and serve.

Makes four servings.

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Healthy Recipe: Sesame Maple Roasted Tofu

FitSugar — Sat, 18 Apr 2009 03:30:00 -0700

Spring weather not only encourages us to exercise outdoors, but it also brings new foods to our plates. One of my favorites is fresh maple syrup (a friend from Vermont sends me a bottle every year). Pouring it on pancakes and French toast is always a favorite weekend treat in my house, but I also like to cook with it. This vegetarian dish is flavored with mother nature's sweetener, so it tastes savory yet sweet, and because it's made with tofu and quinoa, it's full of protein and fiber.

To see my recipe read more.

Healthy Recipe: Sesame Maple Roasted Tofu
Inspired by recipe from Eating Well

Ingredients

1 8-ounce block of tofu, cubed
1 red pepper, sliced
2 tsp canola oil
2 tsp toasted sesame oil
1/2 tsp salt
1/4 tsp freshly ground pepper
1 cup quinoa
2 cups water
1 cup shredded carrots
1 tbsp tahini (or use ginger salad dressing)
1 tbsp reduced-sodium soy sauce
2 tsp pure maple syrup
1 tsp cider vinegar
1 tbsp sesame seeds
1 tsp fresh ginger
1 clove fresh garlic, minced

Directions

Preheat oven to 450°F.
Toss tofu, red peppers, canola oil, sesame oil, salt, and pepper in a large bowl. Spread on a large baking sheet and roast until the tofu is lightly golden on top and the red peppers are browning in spots, 15 to 20 minutes.
While the tofu and peppers are roasting, make the quinoa. Put one cup of quinoa and two cups of water in a covered pot. Cook on high, and once it starts boiling, lower the heat to simmer. Cook for 10 minutes. Then stir in the carrots and cook for another five to 10 minutes, or until the water is absorbed and the quinoa is fluffy.
Whisk tahini, soy sauce, maple syrup, and vinegar in a small dish until combined.
Remove the tofu from the oven, drizzle with the maple sauce, and stir to combine. Sprinkle with sesame seeds. Return to the oven and continue roasting 8 to 12 minutes more.
Add the fresh ginger and garlic to the quinoa and stir completely.
Remove the tofu and peppers from the oven. Scoop out quinoa onto a plate and top with the maple sesame tofu and peppers. Enjoy!

Makes 3 servings.

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Soba, Tofu Stir Fry With Peanut Sauce

FitSugar — Wed, 05 Mar 2008 03:30:00 -0800

What is not to love about a stir fry? This recipe calls for tofu, which makes cooking this meal easy since you can just add it at the end. To make this meal work for the whole family (read picky five-year-old), I pull out broccoli, tofu and noodles to serve my girls before adding the spicy sauce. It worked out well; everyone was fed and happy.

To see the recipe, just read more.

Soba, Tofu Stir Fry with Peanut Sauce
adapted from Body+Soul

I saw this recipe in Body and Soul and knew I wanted to try it, but I changed things around a bit. I used peanut butter instead of the original almond butter (just didn't have any in the house) and I chose not to fry the tofu – too much time and added fat.

Ingredients

8 ounces soba noodles
1 tablespoon grapeseed oil
1 package extra firm tofu, drained and cute into 1/2 inch cubes
1 red bell pepper cut into thin strips
1 1/2 pounds of broccoli, broken into florets
1 pound bok choy
4 garlic cloves, minced
1 teaspoon garlic chili sauce
3 tablespoons peanut butter
3 tablespoons rice vinegar
2 tablespoon low sodium soy sauce

Directions

Cook soba noodles in a large pot of salted water, for 10 minutes.
Heat oil in large skillet over medium high heat. Sauté veggies and garlic with lid on until veggies, stirring occasionally until they are crisp tender, about 8 to 10 minutes.
Meanwhile make sauce by whisking together peanut butter, vinegar soy sauce, and chili garlic sauce. If sauce seems too thick you can thin with water.
Add noodles, tofu and sauce to pan. Toss and cook until heated through.

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Try it! It is easy to make and tasty.

Fast & Easy Dinner: Vegetarian Sloppy Joes

partysugar — Thu, 08 Oct 2009 12:50:31 -0700

Traditionally, the classic sloppy Joe is not considered healthy or vegetarian-friendly. However, this innovative recipe creates a lighter, meat-free sloppy Joe.

Soy ground beef is the meat substitute that's combined with diced onion, mushrooms, and celery. The sauce is a mixture of vegetable stock, barbecue sauce, and hot sauce resulting in a sandwich filling that's thick, spicy, and flavorful.

If this sloppy joe sounds interesting to you, check out the recipe and read more.

Vegetarian Sloppy Joes
From The Nest

Ingredients

4 Kaiser rolls
1 tablespoon vegetable oil, or more as needed
1 onion, diced
12 ounces soy ground beef, crumbled
1/2 cup diced celery
1/2 cup sliced mushrooms
3/4 cup barbecue sauce
1/4 cup vegetable Stock
Dashes hot pepper sauce to taste, optional
4 ounces shredded low-fat cheddar cheese

Directions

Preheat the oven to 450°F.
Slice the rolls in half, cutting off the upper third of the roll to leave the larger bottom section. Scoop out the inner portion of each bottom section, and set the tops and bottoms aside on a large baking sheet.
Heat the oil in a large skillet over medium heat. When hot, sauté the onion for about 5 minutes.
Stir in the soy ground beef, celery, mushrooms, barbecue sauce, stock and hot pepper sauce, if using. Cook over medium heat for 4 to 5 minutes, or until the mixture is heated through. Remove from the heat.
Spoon equal portions of the mixture into the bottom sections of the rolls. Sprinkle each filled roll with cheese, and spray the insides of the top sections of the rolls with nonstick cooking spray. Set the tops on the baking sheet, cut side up.
Bake the tops and bottoms for about 5 minutes, or until the tops brown and the cheese melts and spills down the sides of the rolls. Remove from the oven, and serve.

Serves 4.

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Fast & Easy Dinner: Artichoke Wraps With Veggie Slaw

partysugar — Wed, 22 Jul 2009 07:00:38 -0700

When the weather is gorgeous, who wants to waste time in the kitchen? This no-cook recipe is ideal for hot Summer nights because it comes together quickly and is 100 percent portable. It does, however, require a food processor or blender to make the thick artichoke-chickpea hummus-style spread. To create the crunchy slaw, shredded cabbage, carrots, and bell pepper are tossed with a yogurt, lemon juice, and parsley dressing.

Folded into a soft flour tortilla, the two elements make a filling, flavorful vegetarian meal. Check out the recipe and keep reading

'Wich of the Week: Seis de Mayo Sandwich

YumSugar — Wed, 06 May 2009 14:00:13 -0700

As you've probably noticed, we are sort of obsessed with avocados here, and on the rare occasion when I have leftover guacamole, I cannot bear to see it go to waste. So after whipping up a batch of homemade guac for a recent party, I used the remaining deliciousness to make a vegetarian sandwich on my new favorite chili bread.

If you've got some of Cinco de Mayo's best condiment lying around, make your own seis (or siete or ocho) de Mayo sandwich. To see how I did it, read more.

Seis de Mayo Sandwich
Original Recipe

Ingredients

4 slices spicy artisan bread, such as chile bread
4 tablespoons guacamole
6 slices Roma tomato
4-5 slices mozzarella cheese
10 thin slices of cucumber
1 cup alfalfa or clover sprouts
2 leaves of romaine lettuce

Directions

Preheat oven to 350 degrees.
Place two of the bread slices on a work surface and cover with 1 tablespoon guacamole. Top each piece of bread with three tomato slices, followed by 2-3 slices of mozzarella.

Place all four slices of bread directly on the oven rack and heat for 5 to 7 minutes, until bread is toasted and cheese is melted.

Evenly lay the cucumber slices on top of the melted cheese. Cover each with sprouts and lettuce.
On the two remaining bread slides, spread the rest of the guacamole, then place bread guacamole side down on lettuce.

Cut in half and serve.

Makes 2 sandwiches.

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YumSugar's Favorite Vegetarian Recipes

YumSugar — Fri, 23 Oct 2009 05:50:40 -0700

The month of October isn't just about candy, pumpkins, and captivating costumes; it also happens to be National Vegetarian Month. With more awareness than ever about the health, economic, and environmental benefits of vegetarianism, the number of people going veggie is on the rise.
Regardless of whether you've been a longtime vegetarian, a recession flexitarian, or plan to stay put as an omnivore, there's an abundance of vegetarian dishes so satisfying that you won't feel the need to make separate menus. See our favorites when you read on.

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You Won't Miss the Turkey With This Savory Squash Pudding

YumSugar — Tue, 17 Nov 2009 15:00:27 -0800

Planning an almost meatless feast or vegetarian meal this Thanksgiving? If you were fretting about a main course that can compete with the bird as the star of the supper, you can stop worrying; I've found one for you!

I'm not sure if any entrée can ever be all things to all people, but this savory bread pudding is as close as it gets. It's wholesome, with kale, butternut squash, and shallots, yet at the same time hearty and satisfying. Want to impress herbivores and carnivores alike? Keep reading.

Fast & Easy Dinner: Capellini-Tomato Pie

partysugar — Thu, 10 Sep 2009 07:50:19 -0700

When it comes to pasta, sometimes it pays to think outside the box. This recipe isn't your grandmother's baked pasta dish. It's healthy, meatless, and not oversaturated with melted cheese.

Instead, it's a clever rendition of a pie with cooked cabbage leaves acting as the crust. Mediterranean ingredients - kalamata olives, capers, tomatoes, and fresh basil - make a filling that is high in flavor, but not in fat.

To serve this creative one-pan meal to your family, get the recipe and read more.

Capellini-Tomato Pie
From Vegetarian Times

Ingredients

1 Tbs. breadcrumbs
8 oz. capellini or other thin, spaghetti-like pasta
6 large outer leaves of savoy cabbage, or more if needed
2 cups chopped tomatoes plus 1 large tomato
30 black olives, chopped, preferably kalamata
1 Tbs. large capers
1 tsp. minced garlic
1 Tbs. olive oil
2 Tbs. fresh sweet basil, minced
Freshly ground black pepper to taste
1/3 cup freshly grated Parmesan cheese
Minced parsley for garnish

Directions

Preheat oven to 350F. Spray deep 10-inch pie plate with nonstick cooking spray, and dust with breadcrumbs.
Bring large saucepan of lightly salted water to a boil, and cook pasta about 10 minutes, or until tender. Drain, and set aside in large mixing bowl.
Trim off any tough ribs at base of each cabbage leaf, and cook leaves in boiling water about 5 minutes, or until tender. Remove from water, drain, and pat dry with paper towels.
Line pie plate with cabbage leaves, using scissors to trim leaves evenly along rim of dish. Make sure to overlap leaves so they completely cover bottom.
Combine cooked pasta, chopped tomatoes, olives, capers, garlic, olive oil, sweet basil and pepper in large mixing bowl, and toss together. Place pasta mixture into lined pie plate, and pat down firmly with wooden spoon or spatula.
Cut tomato into thin slices, and arrange evenly over top of filling. Scatter grated cheese evenly over tomatoes.
Bake 30 minutes. Remove from oven, and cool on rack. Garnish with minced parsley, and serve at room temperature.

Serves 8-10.

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Fast & Easy Dinner: Penne With Mushrooms

partysugar — Thu, 19 Nov 2009 12:50:30 -0800

Although some people may think all pasta dishes are loaded with carbs and cheese, this recipe proves them wrong. It's chock full of mushrooms and kale, and combines whole wheat pasta with a rich sauce made from hazelnuts. Most grocery stores carry whole wheat pasta these days; you can find it in the regular pasta aisle. There's no meat, but the mushrooms and nutty gravy give this dish a complex heartiness. To check out this vegetarian-friendly, cheese-free pasta recipe, read more.

Penne With Mushrooms
From Everyday With Rachael Ray

Ingredients

Salt
1 pound whole wheat penne pasta
A handful dried porcini mushrooms
2 cups vegetable or mushroom broth
2 tablespoons extra-virgin olive oil
4 portobello mushroom caps, halved and thinly sliced
2 shallots, thinly sliced lengthwise
3 to 4 cloves garlic, finely chopped
1 bunch kale, stemmed and chopped
Freshly ground pepper
¼ teaspoon grated or ground nutmeg
2 tablespoons butter
½ cup chopped peeled hazelnuts
2 to 3 sprigs fresh rosemary, leaves finely chopped
2 tablespoons flour

Directions

Bring a large pot of water to a boil, salt it, add the pasta and cook until al dente. Drain.
While the pasta is working, in a small saucepan, soften the dried mushrooms in the broth over low heat.
In a large nonstick skillet, heat the olive oil, over medium heat. Add the portobellos, shallots and garlic and cook until tender, 6 minutes. Add the kale, cover the skillet and cook until wilted, about 5 minutes. Season with salt, pepper and the nutmeg and toss.
Using a slotted spoon, transfer the porcinis to a cutting board and chop, then add to the kale mixture.
Pour the porcini broth into a bowl or cup, discarding any grit at the bottom of the pan; set aside.
Wipe out the pan, add the butter and melt over medium heat. Add the hazelnuts and rosemary and cook for 2 to 3 minutes. Sprinkle the flour on top and cook for 1 minute, then whisk in the reserved porcini broth and cook until thickened, 3 to 4 minutes.
Toss the pasta with the kale mixture and gravy; season with salt and pepper.

Serves 4.

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