Veggies & Wine

posted by Deb on Jan 16

O.M.G. this recipe turned out so freaking good! This recipe is adapted from 1,000 Vegan Recipes. The recipe calls for basil but I didn’t have any being that it’s January in NJ so I replaced with spinach. I gave these an A. My husband wanted the potato slices thicker (I sliced mine using the food processor slice blade) so they would be more ‘meaty’.

This is a low fat vegan pizza that totally satisfies my pizza cravings without missing animal products at all!

SPINACH AND POTATO PIZZA

Serves: 4

Ingredients:

• 1 medium potato, peeled and cut int 1/4″ slices
• salt and pepper to taste
• oregano to taste
• basic whole wheat pizza dough
• 1/2 cup baby spinach, washed
• 1 medium onion, sliced
• 2 roma tomatoes
• 2 tbsp white wine

Directions:

1. Place the oven rack on the lowest level of the oven. Preheat the oven to 450 degrees. Arrange the potatoes on a lightly oiled baking sheet and season with salt & pepper to taste.
2. Bake until soft and tender, about 10 minutes. Set aside.
3. In a large skillet saute the onions in the white wine until carmelized, about 15 minutes. Remove from heat and season with oregano, salt and pepper and set aside
4. Spread the onions over the prepared pizza dough. Top with spinach and tomatoes, then arrange the potatoes on top.
5. Bake until the crust is golden brown, about 12 minutes.
6. Cut the pizza into 8 wedges and serve

Nutritional info: Calories: 330; fat: 4.7 g; carbs: 65.5 g; fiber: 10.5 g; protein: 10.8 g

posted by Deb on Jan 16

This is a heavily modified recipe from allrecipes.com. The original recipe is Zucchini Potato Bake. Didn’t have zucchini and my husband doesn’t care for it too much so I actually improvised and it was a resounding success. Approval from everyone — finally! Very good and easy and of course low-fat vegan.

Spinach Potato Bake

Prep Time: 15 mins; Cook Time: 1 hr; Ready in 1 hour 15 minutes

Serves 6

Ingredients:

• 4 roma tomatoes, chopped
• 2 cups packed spinach ** My family requested even more spinach **
• 4 medium potatoes, peeled and cut into large chunks
• 1 bell pepper (any color)
• 1 medium onion
• 2 cloves garlic, minced
• 1/2 tsp red pepper flakes
• 1/2 cup dry bread crumbs (I used homemade whole wheat bread and threw it into the food processer for a few minutes)
• 1/2 cup white wine
• paprika to taste
• salt and pepper to taste

Directions:

1. Preheat oven to 350
2. Boil potatoes in large pot until tender (about 30 minutes)
3. In a large saucepan, saute onions and garlic in wine until tender, about 5 minutes.
4. Add spinach to onions and garlic to wilt
5. In a baking dish toss together the potatoes, onion/garlic/spinach mixture, bell pepper, bread crumbs.
6. Season with red pepper flakes, paprika, salt and pepper
7. Bake for 30 minutes in preheated oven, stirring occasionally, until potatoes are tender and lightly brown.

Nutritional Info: Calories: 163; Fat: 1.2 g; Carbs: 32.2 g; Fiber: 5.3 g; Protein: 5.4; Cholesterol: 0

posted by Deb on Jan 10

This is a basic pizza dough recipe using whole wheat flour. Most recipes call for a 1:1 ratio of whole wheat flour to all purpose flour. I don’t follow this and just put in a smaller amount of the all purpose and the dough has turned out great. Very hearty pizza dough that will add fiber and keep you full longer.

Pizza Dough

Yield: 1 12″ pizza crust

Serves: 4

Ready in 1 hr 30 mins

Ingredients:

• 1 1/4 cup warm water
• 1 packet active dry yeast (2 1/4 teaspoons)
• 1 tsp sugar
• 1 1/4 tsp salt
• 2 cups whole wheat flour
• 1/2 cup unbleached all purpose flour
• small amount of oil

Directions:

1. Proof the yeast by combining the warm water, sugar and yeast in a small bowl. Let sit for ~10 minutes until the yeast is foamy  **
2. While the yeast is proofing, combine the remaining ingredients except the oil.
3. Very lightly oil a bowl for your dough and set aside
4. Combine the yeast mixture with the flour mixture. Mix well until the dough holds together. Knead for 8-10 minutes until dough is smooth.
5. Put dough in oiled bowl, cover with plastic wrap or a wet cloth. Let rise for 1 hour (or until dough has approximately doubled in size) in a warm, draft free area **
6. After dough has risen, punch down to release the air. Roll out onto pizza baking sheet and let rise for another 10 minutes before adding toppings.

** For proofing the yeast I like to put the bowl in the oven (oven off of course) and turn the oven light on. This is a warm area that allows the yeast to foam correctly. For rising the dough I read a great trick online — boil a small pot of water while you are kneading the dough. Once hot and boiling place in the oven (off of course) with your bowl of dough which is covered with the wet cloth. This additional heat and moisture helps the dough to rise since whole wheat dough tends to take longer to rise than white flour.

Nutritional Info: Calories: 210; Fat: 1.1g; Carbs: 45.5g; Fiber: 7.5g; Protein: 8.2 g

posted by Deb on Jan 2

Yesterday was my first 100% vegan day – 1/1/2010. Went very well and I feel as though I ate healthy and no cravings. I made Naan (not vegan due to egg) which I didn’t eat and Moroccan Couscous. The naan is actually very easy to make vegan. Sub the milk for soy milk and just eliminate the egg. I made it with the egg for 2 reasons … 1. we had 1 egg left in the fridge 2. I am doing Eat for Life / McDougall plan and can’t eat flour so I knew the egg would deter me because I love me some naan!

I was very nervous about this recipe but it was actually very good and filling. Very easy to make with the help of a food processor. This is a modified version from allrecipes.com.

This is a McDougall friendly recipe (i.e. vegan, low-fat)

Prep time: 15 mins; Cook time: 45; Ready in 1 hour

Serves: 8

Ingredients

• 1 onion, diced
• 2 cans (14.5 oz) vegetable broth (or water)
• 2 carrots, sliced
• 2 large potatoes (or 4 small), peeled and sliced
• 1 sweet potato, sliced
• 1 cup cauliflower, chopped
• 1 bell pepper, sliced
• 1 can garbanzo beans, drained
• 1 (15) oz can tomato sauce
• 1/4 tsp ground cinnamon
• 1/2 tsp ground turmeric
• 1 pinch curry powder
• 3 cups cooked couscous

Directions

1. In a large saucepan heat a few tablespoons of veggie broth over medium heat. Saute onions until tender – about 3 minutes.
2. Add sliced veggies and remaining vegetable broth. Bring to boil then simmer until cooked (about 30 minutes)
3. Stir in garbanzo beans, tomato sauce and spices. Simmer until heated through (15-20 minutes)
4. While the veggies are simmering cook the couscous according to package directions.
5. Serve veggie mixture over couscous and enjoy

Nutritional Info: Calories: 244; Fat: .9g; Carbs: 52g; Fiber: 7g; Protein: 7.6g

NOTE: This can be gluten-free by substituting rice for the couscous.

Technorati : indian vegan recipe, low fat vegan, vegan recipes

posted by Deb on Dec 23

I love the fact that potatoes are an allowed food on the McDougall program. The problem is finding a topping to replace my beloved sour cream. This is a nice alternative. Nutritional yeast does take a bit of getting used to but I really like it. I make this for a quick lunch that is satisfying, healthy, low cal and low fat.

I couldn’t calculate the calories due to not being sure exactly how many servings are in the recipe but it’s low — in the ~60 calorie range if you use a few spoonfuls (not including the potato) and trace fat.

Cheezy Baked Potato

Ingredients:

• 1 large potato
• 1/3 cup nutritional yeast
• 1 cup water
• 2 Tbsp corn starch
• 1 Tablespoon flour
• 1 tsp lemon juice
• 1/2 tsp salt
• 1/2 tsp garlic powder
• 1/4 tsp paprika
• 1/4 tsp chili powder
• 3/4 cup soy milk
• salt and pepper to taste

Directions:

1. Microwave potato until tender (my microwave is about 4 minutes)
2. Place all ingredients except potato and soy milk in blender. Blend until thoroughly mixed
3. Pour mixture into a small sauce pan over medium heat. Stir until it starts to thicken, then let it bubble for 30 seconds. Whisk vigorously.
4. Whisk in the soy milk to the finished ‘cheese’ and heat thoroughly
5. Pour on baked potato and you have a low fat/ low calorie meal.

Technorati : , low fat recipe, vegan cheese baked potato recipe

posted by Deb on Dec 12

I was very nervous about this one because I tried another potato casserole a few months ago that sucked … big time .. inedible. This one was a hit — and with no added fat! It’s a great meal for Friday nights when you just want something easy to throw together. I served this with a garden salad. Feel free to reduce the garlic – we are a garlic lovin’ family! I was so hungry and running late I forgot to take a picture. I will definately be making this dish again so next time.

Deb’s Potato Casserole

Prep Time: 20 mins, Cook Time: 1 hr, Ready in 1 hr 30 mins*

Serves: 6

Ingredients

• 4 large potatoes with skin, diced (I used about 7 smaller sized potatoes)
• 1 large onion, diced
• 4 cloves garlic, minced
• 1/2 cup veggie broth (or wine)
• 1 can (14.5 oz) diced tomatoes, drained
• 1 can (8 oz) plain tomato sauce
• 1 tsp basil
• 1 tsp oregano
• 1 tbsp parsley
• 1/2 tsp black pepper
• salt and pepper to taste
• 1/8 tsp cayenne pepper (optional)
• 1 tbsp soy sauce, low sodium

Directions

1. Preheat the oven to 350 degrees and boil water in a large pot for the potatoes
2. Add potatoes to boiling water and let cook until tender (about 30 minutes). Drain
3. While the potatoes are boiling heat a saucepan and add broth.
4. Add onions and garlic stirring frequently until tender (about 10 minutes). Remove from heat
5. Add remaining ingredients (except for potatoes) to the onion/garlic mixture.
6. Place a small amount of the tomato mixture on the bottom of a 9×13 baking dish.
7. Add a layer of potatoes (I added salt and pepper to each layer of the potatoes), top with 1/2 of the tomato mixture then add the remaining potatoes (salt & pepper this layer as well) and top off with remaining tomato mixture. Bake for 30-45 minutes or until potatoes are completely cooked. I like my potatoes really cooked and soft so I baked them about 45 minutes

* These are approximates as I didn’t exactly time myself to the exact minute.

Nutritional Info: Calories: 227; Fat: .4g; Carbs: 51.8g; Protein: 6.6g; Fiber: 6.8g

Sidenote: I can’t even say the word “casserole” without this popping into my head ..

Technorati : potato casserole, vegan, vegan recipes

posted by Deb on Dec 11

This was a huge success with my family. Minimal added fat and they didn’t even notice! I made the whole wheat tortillas from scratch which I will post at a later date. Very easy and quick meal if the tortillas are already prepared. This is a modified recipe from allrecipes.com

Vegan Fajitas

Prep time: 20 mins; Cook time: ~30 mins; Ready in 1 hr 50 mins

Serves: 6

Ingredients

Serve in warmed 8 inch flour tortillas.

Directions

One word of warning. This was a bit spicy. I like it but my mouth was tingling but I can’t tolerate a lot of spice even though I love it. Maybe I dashed the Cayenne at bit too much.

Nutritional facts (after imputting on Sparkpeople)

Calories: 161; Fat 3 g; Carbs 29g; Protein 8g; Fiber 7g NOTE: The tortillas aren’t included in the calorie count!!!!! The serving was BIG and enough to fill up 2 large tortillas.

I took a picture but it sucks so I’ll include it anyway and my lovely husband making fun of me

Let me know how you like it or if you have any suggestions!

~ Deb ~

Technorati : vegan fajitas, vegan recipes