Healthy Living

Ultimate Veggie Lasagna

This is the lasagna of all lasagnas. You’ll want to make this over and over for the holidays.  Try making your own pomodoro sauce at 1/2 the price of the marinara sauce in the grocery stores. Either way, portion for portion, this is a very inexpensive entree. Make this double batch and freeze some. The flavors are going to blow you away.  

Ingredients

2-boxes dry lasagna noodles

3 quarts pomodoro sauce (Below- or your favorite marinara sauce)

2 pounds vegan mozzarella cheese (We used Daiya)

1-24oz jar Veganaise 

2 -12 oz bags frozen spinach

1-10 oz bag fresh shredded carrots

1 can green olives, drained and diced

1 can black olives, drained and diced

Directions:

In two, 9×12 lightly oiled pans we are going to begin layering.  Start with a thin layer of sauce to keep the pasta from sticking to the pan.  Add a layer of the lasagna noodles. spread thin layers of spinach, carrots, olives, shredded cheese, sauce and veganaise. Then add another of lasagna and press down on the layer to tighten it up. Repeat the layering again.  Top with the final, third layer of pasta, and then cover with sauce and cheese.
 
You will want to cover this with an oven safe saran wrap and foil, cook at 350 for one hour and fifteen minutes.  Remove covering and allow to cool for 15 minutes before serving.  

This will make 40 small portions, or 20 large portions. 

Pasta Pomodoro 

Basic Pomodoro Sauce:

Ingredients

2 – 28 oz cans tomato puree 

1/4 cup olive oil in the pan

2 diced onions

2 tsp salt

4 cloves garlic

2 Tbsp lemon juice 

1 Tbsp basil 

1 Tbsp oregano 

1 cinnamon stick (optional)

2 Tbsp vegan butter (optional)

3 Tbsp vegan parmesan cheese (optional)

Linguini or Fettuccini pasta noodles

Directions:

In a medium size skillet, heat oil and add the onions and salt.  Sauté until tender and translucent, then add the garlic.  Cook for just a couple minutes, do not burn the garlic. Then add the tomato puree and optional ingredients, bring to a boil, and simmer for 20 minutes.  Add additional salt to taste.  Puree the sauce in a blender.  Add the butter and parmesan cheese, and allow to melt and incorporate.  Mix this in with pasta for side dish or a great meal.  Use for any types of dishes hot or cold.    

Secret:  When mixing with pastas, mix in a couple tablespoons of the starch liquid reserved from the pasta, to the sauce.  This helps the sauce stick to the pasta.  

Often the prospect of eating an entirely plant based diet is overwhelming. 

Mayonnaise is such a popular condiment, but it is made with eggs.  Do you wonder if you can be on a plant based diet without it?  The good news is that there are several varieties of mayonnaise substitutes.  Our favorite happens to be Vegenaise.  It is readily available in health food stores and many chain groceries.  While it is still loaded with fat, you won’t find any eggs, cholesterol or chemicals in the product. 

There are 5 varieties of Vegenaise, even one without soy. Experiment and find the one you like best!  If you prefer to make it yourself, here is a recipe to try;

Mark Anthony’s Soy Vegan Mayonnaise    
12 oz tofu, firm
1 Tbsp lemon juice
1 Tbsp Dijon mustard 
1 Tbsp sugar  ( I use 3/4 teaspoon of Stevia powder )
1/2 tsp salt  ( I use Trader Joe’s Sea Salt )
1/3 cup olive oil
 
Directions:

In a food processor, place all of the ingredients, except the olive oil, and process for 2 minutes to form a smooth puree. While the machine is running, drizzle in the olive oil, and continue to process an additional 2-3 minutes or until light and creamy. Taste and adjust seasonings, as needed to suit personal taste. Transfer to an airtight container and store in the refrigerator.

Yield: 2 Cups

Recipe from Chef Mark Anthony

Pasta With Pesto Sauce

This pasta in delicate fresh basil sauce is a great meal. It takes less than 30 minutes to prepare and is always a big hit.

Makes 8 servings

Ingredients

1 bunch (1 1/2 cups loosely packed) fresh basil 
1 garlic clove, minced 
1 tablespoon barley miso 
4 tablespoons pine nuts or chopped walnuts, divided 
1/4 cup water 
1 pound dry spaghetti or linguini

Directions

Preheat oven to 350 F.

Place basil, oil, garlic, miso, 2 tablespoons pine nuts or walnuts, and water in a blender or food processor. Blend until a creamy consistency is reached, then add remaining 2 tablespoons pine nuts or walnuts and mix just a second or two.

Cook pasta according to package directions and drain. Serve sauce over individual bowls of pasta.

Per Serving: 285 calories; 4.2 g fat; 0.7 g saturated fat; 12.4% calories from fat; 0 mg cholesterol; 10.2 g protein; 47 g carbohydrates; 1.3 g sugar; 3.5 g fiber; 85 mg sodium; 22 mg calcium; 3 mg iron; 1.6 mg vitamin C; 364 mcg Beta Carotene; 0.3 mg vitamin E

Source: The Power of Your Plate by Neal Barnard, M.D.; recipe by Camilla Meek.

Please feel free to tailor PCRM recipes to suit your individual dietary needs.

Chocolate Pudding

Using tofu as the creamy base for this pudding packs plenty of protein in just one serving, with much less fat than traditional pudding, and no cholesterol!

Makes Four 1/2-cup servings

Ingredients

1 pound soft silken tofu 
2 tablespoons cocoa powder 
1/4 teaspoon salt 
1/3 – 1/2 cup maple syrup (to taste) 
1 teaspoon vanilla extract

Directions

Place all ingredients in a blender and process until completely smooth. Spoon into small bowls and chill well before serving.

Per Serving: 150 calories; 3.5 g fat; 0.7 g saturated fat; 21% calories from fat; 0 mg cholesterol; 8.4 g protein; 22.3 g carbohydrates; 17.5 g sugar; 1 g fiber; 191 mg sodium; 58 mg calcium; 1.9 mg iron; 0 mg vitamin C; 0 mcg Beta Carotene; 0.2 mg vitamin E

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Cinnamon-Raisin Oatmeal

As the mornings start to get chillier, swap your summertime smoothie for a warm, comforting bowl of fiber-filled oats!

Hearty, old-fashioned rolled oats in the morning will keep you satisfied until lunchtime. Raisins add a bit of natural sweetness with no added sugar.

Makes two 1-cup servings

Ingredients

4 cups water 

2 cups old-fashioned rolled oats 

1/2 cup raisins 

1/2 teaspoon cinnamon 

1/4 teaspoon salt 

fortified vanilla soy or rice milk (optional)

Directions

Combine all ingredients, except nondairy milk, in a heavy saucepan. Bring to a boil, lower heat, and cook, stirring occasionally, for about 10 minutes, or until cooked to your liking. Serve plain or with vanilla soy- or rice milk, if desired.

Variations:

• For Cinnamon-Apricot Oatmeal, replace raisins with 1/2 cup chopped dried apricots. Cook as directed.

• For Cinnamon-Apple Oatmeal, reduce water to 3 1/4 cups and replace raisins with 1 apple, peeled and coarsely chopped. Cook as directed.

• Omit raisins, cook as directed, and top each serving with a dollop (about 1 teaspoon) of fruit-sweetened jam or jelly

Per serving: 210 calories; 2.6 g fat; 0.5 g saturated fat; 11.3% calories from fat; 0 mg cholesterol; 7 g protein; 41.7 g carbohydrates; 11.1 g sugar; 4.8 g fiber; 155 mg sodium; 38 mg calcium; 2.2 mg iron; 0.5 mg vitamin C; 0 mcg Beta Carotene; 0.3 mg vitamin E

Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Black-Eyed Peas with Sweet Potatoes and Greens

A wonderful combination of flavors, this quick and easy recipe is perfect for nights when there is not enough time for an elaborate meal, but you still want something filling and tasty!

Makes 4 servings

Ingredients

1 10-ounce package frozen kale, chard, or collard greens
4 cups low-sodium vegetable broth
2 10-ounce packages frozen black-eyed peas, thawed and drained
2 garlic cloves, minced
2 cups cooked sweet potato or yam, or one 18 ounce can vacuum-packed unsweetened sweet potatoes, drained, rinsed, and chopped
Few dashes liquid smoke

Directions

Thaw greens in the microwave or a bowl of boiling water. Chop and combine with broth, black-eyed peas, garlic, sweet potatoes, and liquid smoke in a large saucepan. Bring to a boil, stirring often, then reduce heat and simmer for 20 to 30 minutes.

Per serving: 298 calories; 1.5 g fat; 0.3 g saturated fat; 4.4% calories from fat; 0 mg cholesterol; 16 g protein; 58.2 g carbohydrates; 10.4 g sugar; 13.3 g fiber; 304 mg sodium; 156 mg calcium; 4.6 mg iron; 32.8 mg vitamin C; 14,605 mcg Beta Carotene; 2.1 mg vitamin E

Source: Dr. Neal Barnard’s Program for Reversing Diabetes: The Scientifically Proven System for Reversing Diabetes Without Drugs by Neal D. Barnard, M.D.; recipe by Bryanna Clark Grogan.

Stuffed Peppers

Stuffed peppers are a quick and easy way to provide a healthy meal with a flare.  There are hundreds of combinations to try and we are going to show you some of the simple concepts to make your stuffed peppers stand above the crowd.  

Cooking the rice:

Generally the ratio will be one part rice and two parts water.  I like to add all the ingredients to the pot in order to make it a one step process.  There is really no reason to take extra steps and dirty up a bunch of other pots.
  
You can first sauté some onions, to a dark brown flavor, which is really great for stuffed peppers. Then add any flavors or seasonings like beef-less base, salt, seasonings, or herbs.  Add all kinds of items like, chopped celery, or shredded carrots.  Try some tofu, or beans, and for a really great texture. Add some pecans or walnuts.

Place all the ingredients into a pot and bring to a boil.  Reduce heat to a low simmer for 40 minutes.  Rice cookers work well for this too.  Add more time for harder varieties of rice, like brown rice, lower cooking time for soft or short varieties like jasmine.  
 
Mixing in Sauces:  
When the rice is done, now you can add whatever sauce flavors you like. Teriyaki, or tomato sauce, even Italian are a couple of my favorites.  
 
Stuffing the Peppers:
Try not to over stuff the peppers, you want them full but not packed; the rice will expand a little. One of my favorite tricks is to add little shots of the sauce when stuffing the peppers, or have a center with an apricot surprise in the middle.  This helps to keep moisture in and gives the final product an original twist.  
 
Baking the Peppers:  
The best way to bake the peppers is for about 25 minutes at 350 degrees.  I start with them covered, but don’t cook the tops with them.  When the steam has softened the body of the peppers, then it is time to remove the foil, add the pepper lids, and cook uncovered for an additional 10 minutes.  This will give it a consistently cooked, slightly browned appeal.  You can also top the peppers with some seasoned bread crumbs before browning.  
 
Serving the Peppers:
Adding some vegan parmesan cheese, fresh diced herbs, or slivered almonds will compliment any peppers right into that higher delicacy.  
 
The bottom line is have fun stuffing peppers, you really can’t mess this up.  Next time try stuffing the peppers with bread stuffing, pastas, or beans.  It’s a great way to make a fast, easy, and very affordable meal.

Recipe is courtesy of Mark Anthony who has a Ministry of Healing through healthy food presentations at churches throughout North America.

Maple Walnut Granola

Healthy Breakfast

This delicious granola is made without any added oil, which keeps it truly healthful and just as delicious.

Makes about 6 cups (12 1/2-cup servings)

Ingredients

3 cups rolled oats 
1 cup wheat germ 
1/2 cup chopped walnuts 
1/2 cup raisins 
1/2 cup dried cranberries (optional) 
1/4 cup sesame seeds 
1/4 cup maple syrup 
2 tablespoons molasses 
1 teaspoon cinnamon

Preheat oven to 300 F.

Combine all ingredients in a large bowl and mix thoroughly.

Transfer to a 9″×13″ baking dish. Bake, turning often with a spatula, until mixture is golden brown, about 25 minutes.  Store in an airtight container.

Per serving: 210 calories; 7.4 g fat; 1 g saturated fat; 31.5% calories from fat; 0 mg cholesterol; 7 g protein; 31.6 g carbohydrates; 10.7 g sugar; 4.3 g fiber; 6 mg sodium; 38 mg calcium; 2.2 mg iron; 0.3 mg vitamin C; 8 mcg Beta Carotene; 1.6 mg vitamin E

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Greens Soup

This soup is packed full of green vegetables, meaning you’re sure to get an ample amount of vitamins in every bowl!

Makes 8 1 1/2-cup servings

Ingredients

1 onion, chopped 
2 celery stalks, sliced 
2 potatoes, scrubbed and chopped 
3/4 cup dry split peas, rinsed 
2 bay leaves 
6 cups water or vegetable stock 
2 medium zucchini, chopped 
1 medium broccoli stalk, chopped 
1 bunch fresh spinach, washed and chopped 
1/2 teaspoon dried basil 
1/4 teaspoon black pepper 
1/8 teaspoon cayenne pepper 
1 1/2 teaspoons salt, or to taste

Directions

Place onion, celery, potatoes, split peas, and bay leaves in a large pot with water or stock and bring to a boil. Lower the heat, cover, and simmer 1 hour. Remove the bay leaves.

Add zucchini, broccoli, spinach, basil, black pepper, and cayenne and simmer 20 minutes. Transfer to a blender in several small batches and blend until completely smooth, holding the lid on tightly. Return to the pot and heat until steamy. Add salt to taste.

Per serving: 122 calories; 0.5 g fat; 0.1 g saturated fat; 3.5% calories from fat; 0 mg cholesterol; 6.7 g protein; 24.8 g carbohydrates; 2.9 g sugar; 8.6 g fiber; 494 mg sodium; 91 mg calcium; 3.1 mg iron; 27.4 mg vitamin C; 2,699 mcg Beta Carotene; 1.3 mg vitamin E
Source: Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Hot Carob “Cocoa”

As the weather starts to cool down, turn to this comforting drink to help warm you up! A deliciously different twist on the classic hot chocolate.

A cup of Hot Carob “Cocoa” is a nice treat or simple dessert. It is surprisingly thick and creamy tasting, even when made with water, and its flavor is reminiscent of bittersweet chocolate. Because carob is somewhat sweeter than cocoa powder, you may not need to add much, if any, sweetener.

Makes 1 serving

Ingredients

2 tablespoons unsweetened carob powder 
1/4 teaspoon cornstarch or arrowroot 
6-8 ounces water or fortified vanilla, soy, or rice milk 
1/4 teaspoon vanilla extract (omit if using vanilla, soy, or rice milk)
sweetener of your choice (optional)

Directions

In a small saucepan whisk together carob powder and cornstarch or arrowroot. Gradually whisk in water or nondairy milk, keeping the mixture as smooth as possible. Heat, stirring often, until steaming hot. Stir in vanilla, if using, and sweetener to taste.

Tip: If you prefer, you can substitute unsweetened cocoa powder for the carob powder, or try a combination of the two as you wean yourself off chocolate.

This recipe is easily doubled, tripled, or quadrupled

Per serving (made with water): 37 calories; 0.1 g fat; 0 g saturated fat; 2.3% calories from fat; 0 mg cholesterol; 0.7 g protein; 13.2 g carbohydrates; 4.9 g sugar; 5.6 g fiber; 9 mg sodium; 52 mg calcium; 0.4 mg iron; 0 mg vitamin C; 1 mcg Beta Carotene; 0.1 mg vitamin E
Source: Breaking the Food Seduction by Neal Barnard, M.D.; recipe by Jo Stepaniak; © Jo Stepaniak 2005, published by permission.

Terrific Tacos

Texturized vegetable protein (TVP) is made from soybeans and makes a quick, delicious, and protein-packed taco filling. This is a perfect recipe to use if you have not tried this product before! TVP is available at natural food stores and in some supermarkets.

Makes 12 tacos

Ingredients

1 1/2 cups water 
1 small onion, chopped 
2 garlic cloves, minced or pressed 
1/2 small bell pepper, finely diced 
3/4 cup dry texturized vegetable protein 
1 cup tomato sauce 
2 teaspoons chili powder 
1/2 teaspoon ground cumin 
1/4 teaspoon dried oregano 
1 tablespoon nutritional yeast (optional) 
1 tablespoon reduced-sodium soy sauce 
12 corn tortillas 
1 cup shredded romaine lettuce 
4 green onions, sliced 
1 medium tomato, diced 
1 avocado, cut into strips (optional) 
1/2 cup salsa or taco sauce

Directions

Heat 1/2 cup water in a large pot or skillet. Cook onion, garlic, and bell pepper until soft, about 5 minutes.

Add textured vegetable protein, remaining 1 cup of water, tomato sauce, chili powder, cumin, oregano, nutritional yeast (if using), and soy sauce. Cook over low heat until mixture is fairly dry, about 15 minutes.

Heat a tortilla in a dry skillet until soft and pliable. Top with about 1/4 cup of filling and fold in half. Cook 1 minute on each side. Garnish with lettuce, green onions, tomato, avocado (if using), and salsa or taco sauce. Repeat with remaining tortillas.

Per taco: 91 calories; 1 g fat; 0.2 g saturated fat; 9.5% calories from fat; 0 mg cholesterol; 5.2 g protein; 16.9 g carbohydrates; 2.9 g sugar; 3.3 g fiber; 235 mg sodium; 52 mg calcium; 1.5 mg iron; 7.7 mg vitamin C; 344 mcg Beta Carotene; 0.7 mg vitamin E

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Cranberry Corn Bread

A hearty combination of cornbread and cranberry bread, this delicious bread could be a dessert, snack, or a side for any meal.

Makes 2 loaves

Ingredients

1 6-ounce can orange juice concentrate, thawed 
1 tablespoon lemon juice 
2 cups whole-wheat pastry flour 
1 cup cornmeal 
2 teaspoons baking soda 
1/2 teaspoon salt 
3/4 cup brown rice syrup, or similar liquid sweetener 
1/2 cup chopped walnuts (optional) 
3 cups fresh cranberries (1 12-ounce bag) 
vegetable oil spray

Directions

Pour orange juice concentrate into a measuring cup that holds 2 cups or more. Add lemon juice and enough water to make 1 1/2 cups.

In a large bowl, stir together flour, cornmeal, baking soda, and salt. Add orange juice mixture and corn syrup. Stir to mix, then stir in walnuts, if using, and cranberries. Do not overmix.

Spoon into two nonstick or vegetable oil sprayed loaf pans and bake for 1 hour. Let stand 5 minutes, then remove from pan and cool on a rack.

Per slice (1/12 of loaf, with nuts): 118 calories; 1.9 g fat; 0.2 g saturated fat; 14.7% calories from fat; 0 mg cholesterol; 2.5 g protein; 24.4 g carbohydrates; 7.3 g sugar; 2.2 g fiber; 162 mg sodium; 11 mg calcium; 0.8 mg iron; 11.5 mg vitamin C; 15 mcg Beta Carotene; 0.3 mg vitamin E

Per slice (1/12 of loaf, without nuts): 102 calories; 0.3 g fat; 0.1 g saturated fat; 3% calories from fat; 0 mg cholesterol; 2.1 g protein; 24.1 g carbohydrates; 7.3 g sugar; 2.1 g fiber; 162 mg sodium; 8 mg calcium; 0.7 mg iron; 11.5 mg vitamin C; 15 mcg Beta Carotene; 0.3 mg vitamin E

Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Simple Bruschetta

Great recipes from Chef Mark Anthony:
One of the most practical ways to make bruschetta is to broil the bread with a light coating of olive oil and no other toppings.  Any bread will work, but is most often done with a french baguette. You can also grill the bread in a pan if you like. The reason you want to do a grilling with oil and no toppings, is that water and oil don’t mix, so when you do a quick searing of the oil on the bread, it will resist moisture and the juices from the toppings won’t penetrate into the bread.
The last thing you want is soggy bread that is falling apart. I would recommend also keeping a well drained topping, we don’t want to squeeze every flavor out of the tomatoes and toppings, but we do want to keep it on the drier side.   
Toppings can consist of virtually anything, don’t let your mind be limited to traditions and tomatoes. Try vegetables of every kind, just make sure that they are a softened vegetable and not a crunchy type.   You can also do a great number of fruits, but make sure not to over cook them into a watery state that will make the bread soggy.  
Adding some vegan cheese to the top and browning is a nice compliment to many bruschetta.
Flavors can run in many directions; salty and savory are great, but try some tart and sweet, even an element of bitter can really round out an amazing flavor. 
Simple Bruschetta Topping
Ingredients:
4  Roma Tomatoes, diced
1/4 red onion,thinly diced
1 clove garlic, finely minced
Splash olive oil
Pinch Salt 
Pinch Red Pepper, 
Pinch Basil 
Pinch Oregano 
Avocado Mango Bruschetta
Ingredients:
2 Tbsp olive oil 
1 avocado, ripe but firm 
(peeled pitted, and diced)
1 cup fresh mango, diced
1/4 cup red bell pepper, diced
2 Tbsp fresh basil, chopped
1 Tbsp lime juice
salt & pepper to taste 
Mushroom Bruschetta
Ingredients: 
3 Tbsp olive oil
3 cloves garlic
1 lb. mixed mushrooms, chopped & sauteed
1/4 cup fresh parsley, chopped
1 Tbsp thyme
Salt & pepper.

Apple Crisp

An apple a day keeps the doctor away, so why not get your daily apple dosage through this delicious apple crisp? This sweet treat is secretly healthful!

Makes 9 servings

Ingredients

4 green apples, peeled and cored 
3 tablespoons lemon juice 
1 tablespoon sugar ( Use 1/4 teaspoon Stevia powder or 7 drops Liquid )
1 teaspoon cinnamon 
1 1/2 cups quick-cooking oats 
3/4 cup finely chopped walnuts 
1/3 cup maple syrup 
1 teaspoon vanilla extract 
1/4 teaspoon salt

Directions

Preheat oven to 350 F.

Slice apples thinly and spread in a 9″×9″ baking dish. Sprinkle with lemon juice, sugar, and cinnamon.

Combine oats, walnuts, maple syrup, vanilla, and salt in a bowl. Stir to mix, then spread evenly over apples.

Bake 45 minutes or until topping looks crunchy and apples are tender.

These results are based on the Tablespoon of Sugar in the recipe. The sugar will be lower if you use Stevia like I do.

Per Serving: 182 calories; 7.3 g fat; 0.8 g saturated fat; 36.2% calories from fat; 0 mg cholesterol; 3.8 g protein; 27.6 g carbohydrates; 14.9 g sugar; 2.9 g fiber; 70 mg sodium; 33 mg calcium; 1.1 mg iron; 3.7 mg vitamin C; 11 mcg Beta Carotene; 0.2 mg vitamin E

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.

Ratatouille

This dish is perfect for the end of summer and beginning of fall months when all of the vegetables you need are in season and can be found at your local farmers market!

Makes 10 1-cup servings

Ingredients

1/2 cup water
2 onions, chopped
3 garlic cloves, minced
1 large eggplant, diced
1 bell pepper, seeded and diced
2 medium zucchini, sliced
2 pounds tomatoes, peeled, seeded, and chopped, or 1 15-ounce can crushed tomatoes
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon salt
1/4 teaspoon black pepper

Directions

Heat the water in a large pot and add onions and garlic. Cook over medium heat, stirring often, until onions are soft, about 5 minutes.

Stir in eggplant, tomatoes, basil, oregano, thyme, salt, and black pepper. Cover and simmer, stirring frequently, until eggplant is just tender when pierced with a fork, about 15 minutes.

Stir in bell pepper and zucchini. Cover and cook until tender, about 5 minutes.

Per Serving: 47 calories; 0.3 g fat; 0.1 g saturated fat; 5.3% calories from fat; 0 mg cholesterol; 1.5 g protein; 11.4 g carbohydrates; 5.2 g sugar; 2.8 g fiber; 124 mg sodium; 21 mg calcium; 0.7 mg iron; 19.5 mg vitamin C; 293 mcg Beta Carotene; 0.5 mg vitamin E

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.

Mixed Greens and Spicy Roasted Tempeh with Maple-Sage Dijon Dressing

Protein-rich tempeh is a great addition to this light summery salad. Drizzle it with Maple-Sage Dijon Dressing for a taste bud tantalizing meal!

Serves 2

Ingredients

8 ounces tempeh, cut into bite-size squares
Pinch of ground allspice
Pinch of cayenne pepper
Pinch of ground cumin
1 small head red leaf lettuce, chopped
1 1/2 cups kale leaves, chopped
1 cup baby arugula
2 tomatoes, sliced
4 green onions, sliced
1/4 cup Maple-Sage Dijon Dressing

Directions

Preheat the oven to 375 F.

Place the tempeh cubes in a baking dish and spritz them with water. Add the allspice, cayenne, and cumin and toss to coat. Cover the baking dish, place in the oven, and roast for 7 to 10 minutes.

Combine the lettuce, kale, arugula, tomatoes, and green onions in a salad bowl and toss with the dressing. Add the tempeh and toss to coat.

Per Serving: 319 calories; 6 g fat; 16% calories from fat; 30 g protein; 51 g carbohydrates; 37 g sugar; 18 g fiber; 63 mg sodium

Source: Power Foods for the Brain by Neal Barnard, M.D.; Recipe by Jason Wyrick.
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