Healthy Living

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.

Real Cornbread

Recipe is from the Book: The Simple Art of Eating Well Page 190

Makes: 8 servings

Active time: 10 minutes Total time 30 minutes

To Make Ahead: This cornbread can be made up to 3 hours in advance. Reheat, wrapped in foil, in a warm oven.

This traditional cornbread is made without flour, isn’t sweet and has a crumbly texture. You can change the adaptable recipe to suit your cornbread preference.

If you’re looking for a more muffinlike texture, substitute flour for half the cornmeal.

3 Tablespoons Canola Oil

2 cups yellow or white cornmeal

1 teaspoon baking powder

1/2 teaspoon sea salt

1 and 1/2 cups soy milk

1 egg *

* I use Energ Egg Replacer and the cornmeal turns out just as good as if you use a real egg.

1. Preheat oven to 450 F. Place oil in a 9-inch glass baking dish and transfer to the preheating oven.

2. Mix cornmeal, baking powder and salt in a medium bowl. Add Egg Replacer and soy milk; stir until just combined. Remove the dish from the oven and swirl the oil to coat the bottom and a little way up the sides. Very carefully pour the excess hot oil into the cornmeal mixture; stir until just combined. Pour the batter into the hot pan. ( I recommend a quick spray with olive oil spray around the edges to prevent sticking ).

3. Bake until the bread is firm in the middle and lightly golden, about 20 minutes. Let cool for 5 minutes before slicing. Serve warm.

Per serving: 186 calories

7 g fat ( 1 g sat, 4 g mono )

29 mg cholesterol ( not if you use Egg Replacer )

26 g carbohydrate

0 g added sugars

5 g protein

2 g fiber

254 mg sodium

165 mg potassium

The above numbers vary depending on whether you use sea salt and egg replacer like I recommend.

Black Bean Fiesta Salad

This salad is great on top of any type of lettuce, served with chips, or eaten straight out of the bowl!

Makes 2 servings

Ingredients

2 cups cooked or canned low-sodium black beans, drained and rinsed

2 cups cooked corn kernels

1/4 cup minced red onion

1/2 cup diced red bell pepper

3 green onions, thinly sliced

1/2 cup loosely packed fresh cilantro leaves, minced

1/4 cup fresh lime juice

Sea salt and pepper to taste

Dash of cayenne pepper, or to taste (optional)

Directions

To make the salad, place all the ingredients in a large bowl and stir gently to combine. Cover and refrigerate for several hours before serving.

Per Serving: 394 calories; 2 g fat; 5% calories from fat; 0 mg cholesterol; 21 g protein; 80 g carbohydrates; 13 g sugar; 21 g fiber; 158 mg sodium

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

Red Potato Salad

This mayo-less potato salad is a great addition to summer barbecues and picnics.

Makes about six 1-cup servings

Ingredients

4 large red potatoes, scrubbed

1/2 cup thinly sliced red onion

1 red or yellow bell pepper, seeded and sliced

1/4 cup finely chopped fresh parsley

1/4 cup cider vinegar

2 tablespoons seasoned rice vinegar

juice of 1 lemon

2 garlic cloves, pressed

2 teaspoons stone-ground mustard

1/2 teaspoon salt

1/4 – 1/2 teaspoon black pepper

Directions

Cut potatoes into 1/2-inch cubes and steam over boiling water until just tender, 10 to 15 minutes. Rinse with cold water, then transfer to a large bowl. Add onion, bell pepper, and parsley.

Combine vinegars, lemon juice, garlic, mustard, salt, and pepper. Pour over salad. Toss to mix.

Per Serving (1 cup): 124 calories; 0.3 g fat; 0.1 g saturated fat; 2.2% calories from fat; 0 mg cholesterol; 2.7 g protein; 28.8 g carbohydrates; 4.8 g sugar; 4 g fiber; 307 mg sodium; 40 mg calcium; 2.6 mg Iron; 59.3 mg vitamin C; 458 mcg beta carotine; 0.4 mg vitamin E

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Rainbow Salad

Update your everyday salad by topping it with fruit, nuts, and veggies for power packed combination! You can mix this basic recipe up and substitute vegetables and fruits that are in season.

Eating colorful fruits and vegetables is one key to great health. When we give our bodies nutrient rich foods, we will feel more energy!

Serves 2 as a main dish or 4 as a side dish

Ingredients

1 head red leaf lettuce, shredded

1 large orange, peeled, pitted, and diced

1 cup seedless grapes

1 cup fresh blueberries

2 stalks celery, diced

1/2 teaspoon freshly ground white or black pepper

Directions

Combine all the ingredients in a large salad bowl and toss.

Per Serving: 249 calories; 3 g fat; 10% calories from fat; 10 g protein; 60 g carbohydrates; 39 g sugar; 17 g fiber; 29 mg sodium

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

Roasted Sweet Potato Wedges

These seasoned sweet potatoes are the perfect nutritious side dish to any meal.

Makes 4 servings

Ingredients

2 medium sweet potatoes, cut into wedges

1/8 teaspoon cinnamon

1/4 teaspoon seasoned salt

1/4 teaspoon ground cumin

1/8 teaspoon black pepper

1/4 teaspoon garlic powder

Directions

Preheat the oven to 450 F.

Combine sweet potatoes, cinnamon, salt, cumin, black pepper, and garlic powder in a plastic bag. Seal and shake. Place sweet potatoes on a baking sheet (do not overlap) coated with vegetable oil spray. Bake for 20 minutes or until very tender, flipping potatoes once during cooking.

Per Serving (1/4 of recipe): 53 calories; 0.1 g fat; 0 g saturated fat; 2.1% calories from fat; 0 mg cholesterol; 1.2 g protein; 12.1 g carbohydrates; 4.8 g sugar; 2 g fiber; 106 mg sodium; 24 mg calcium; 0.5 mg Iron; 11.3 mg vitamin C; 6561 mcg beta carotine; 0.4 mg vitamin E

Source: Brie Turner-McGrievy, M.S., R.D.

Oyster Mushroom Frittata

This frittata uses tofu to create a smooth and creamy protein packed base!

Ingredients

12 ounces extra-firm tofu

1/2 teaspoon ground turmeric

1/2 teaspoon sea salt

2 small red potatoes, diced

2 cloves garlic, minced

1 bunch spinach, chopped

6 green onions, sliced

Nonstick cooking spray

1 cup chopped oyster mushrooms

Directions

Preheat the oven to 375 F.

Place the tofu into a blender and add the turmeric and 1/4 teaspoon of the salt. Blend until smooth.

Cook the potatoes in a sauté pan over medium heat with a very thin layer of water until they are only slightly softened, about 5 minutes. Add the garlic, spinach, and green onions and cook until the spinach has wilted, about 3 minutes.

Add the mixture to the blended tofu and divide the mixture between a pair of ramekins or an ovenproof skillet. Cover with foil and bake for 25 minutes.

While the frittata is in the oven, toss the mushrooms with the remaining 1/4 teaspoon salt. Coat a sauté pan with cooking spray (or use a nonstick pan) and heat over high heat; add the mushrooms and sear them until they turn brown and slightly crisp, 4 to 5 minutes. Once the frittata comes out of the oven, top it with the oyster mushrooms and serve.

Per Serving: 173 calories; 5 g fat; 28% calories from fat; 12 g protein; 22 g carbohydrates; 3 g sugar; 4 g fiber; 167 mg sodium

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

All American Apple Pie

By Melody Prettyman

Pie Ingredients

1 oatmeal pie crust for a 9 inch double crust pie or gluten free pie crust

1/4 cup earth balance margarine

3 Tablespoons arrowroot powder or cornstarch

1/3 cup concentrated apple juice

1/2 cup packed organic brown sugar

1 teaspoon fresh lemon juice

1 teaspoon vanilla

Dash nutmeg

1 teaspoon cinnamon

8 Granny Smith apples – peeled, cored and sliced

Directions

Preheat oven to 350 degrees.

In sauce pan add; earth balance margarine, arrowroot powder, apple juice, brown sugar, vanilla, nutmeg and cinnamon and bring to a boil. Reduce temperature and let simmer.

Place the bottom crust in your pan. Fill with apples, mounded slightly. Cover with a lattice work of crust. Gently pour the sugar and butter liquid over the crust. Pour slowly so that it does not run off.

Bake for 40-60 minutes, until apples are soft.

OATMEAL PIE CRUST

1 cup unbleached flour

1/3 cup quick oats

1/2 teaspoon salt

4-5 tablespoons ice water

1/4 cup vegan margarine, cold

In mixing bowl add flour, quick oats and salt. Mix well. Add margarine and softly work into flour mixture with your fingertips. Do this process quickly to keep the margarine cold. Form into ball on lightly floured surface, flatten dough and roll from center to edge in a 12″ circle. Be sure not to overwork the dough. If two crusts are needed, double the recipe and make one at a time.

Portobello Burgers

These quick and simple burgers are best served on top a whole-wheat bun and dressed up with your favorite toppings!

Serves 4

Ingredients

4 portobello mushroom caps

1 tablespoon reduced-sodium soy sauce

Freshly ground black pepper

4 whole-grain burger buns

Optional toppings: ketchup, mustard, sliced red onion, and lettuce or sprouts

Directions

Preheat the oven to 400°F.

Use a spoon to scrape the gills off the mushrooms and discard the gills. Place the mushrooms stem side down on a baking sheet and lightly brush each with some of the soy sauce. Sprinkle with a little black pepper.

Place in the oven and bake for 10 to 15 minutes, until tender. Serve on the buns, topped with any or all of the toppings.

Per Serving: 125 calories; 2 g fat; 13% calories from fat; 8 g protein; 21 g carbohydrates; 6 g sugar; 4 g fiber; 434 mg sodium

Source: Power Foods for the Brain by Neal D. Barnard, M.D.; recipe by Christine Waltermyer.

Newer Posts Older Posts