Veggies & Wine

posted by Deb on Dec 22

My husband isn’t a huge fan of sweet potatoes and even he loved these sweet potato fries. This isn’t a McDougall recipe due to the added olive oil. Next time I make these I will try it with less olive oil and update. These are a very healthy & low fat side dish that is super tasty and easy to make.

Prep time: 20 mins; Cook time: 30 mins

Serves: 4

Ingredients

• 4 medium sweet potatoes, sliced into fries*
• 2 Tbsp olive oil
• 1/2 tsp cumin
• 1/2 tsp chili powder
• 1/2 tsp garlic powder
• 1/2 tsp onion powder

Directions

1. Preheat oven to 450
2. * Slice the sweet potatoes into french fry strips. Sweet potatoes are a bit difficult to cut so I microwaved them for 1 minute to soften them up a bit.
3. Put sliced sweet potatoes in a ziploc bag
4. In a bowl mix the olive oil, cumin, chili powder and onion powder.
5. Pour the spice mixture into the ziploc bag and toss those babies. Let sit for about 15-20 minutes.
6. Spread evenly on a baking sheet
7. Bake in preheated oven for 30 minutes, turning once after 15 minutes

Nutritional Info: Calories: 162, Fat 7g, Carbs: 24g, Fiber: 3.8, Protein 2.3

Technorati : low fat sweet potato fries recipe, sweet potato fries recipe, vegan, vegetarian

posted by Deb on Dec 16

This enchilada sauce is absolutely incredible AND barely any fat. The red wine really gives this a nice flavor. This is very easy and quick to make as well. Just pour over burrito, enchilada, even try it as a low-fat baked potato topping. This is a modified version from a recipe I found on allrecipes.com.

Prep Time: 5 mins; Cook Time: 15 min; Ready in 20 min

Serves: 12

Ingredients:

• 4 ounces red wine
• 2 cloves garlic, minced
• 1 tsp onion, minced
• 1/2 tsp dried oregano
• 2 tsp chili powder
• 1/4 tsp ground black pepper
• 1/4 tsp salt
• 1/4 tsp ground cumin
• 1 tsp dried parsley
• 1/4 cup salsa
• 1 (6 ounce) can tomato sauce
• 1 1/2 cup water

Directions:

1. Heat red wine in large saucepan over medium heat. Add the garlic and onion and saute for 1 – 2 minutes.
2. Add the remaining ingredients.
3. Bring to a boil, reduce heat to low and simmer for 15 – 20 minutes

Nutritional Info: Calories: 16; Fat: .1g; Carbs: 2.2g; Fiber: .4g; Protein: .4g

Technorati : low fat enchilada sauce recipe, low fat recipes, vegan recipes, vegetarian recipes

posted by Deb on Dec 14

This is a very good pizza sauce that has a bit of zing – not too hot just a bit of zing. You can’t even tell there isn’t parm cheese in the sauce – the nutritional yeast is really a great sub. We buy ours at Whole Foods and the tin lasts forever! This amount covered 2 medium sized pizza’s for us – amount varies depending on how saucy you like your pie. This is so easy and quick to make too. Let me know how you like it!

Low Fat Vegan Pizza Sauce

Prep time: 40 mins; Ready in 40 mins

Serves: 12-16 (1 large pizza or 2 medium)

Ingredients:

• 1 can tomato paste (6 oz)
• 6 fluid ounces warm water
• 3 tbsp nutritional yeast
• 2 tbsp sugar, raw
• 1 tsp minced garlic
• 1 tsp onion powder
• 1/2 tsp oregano
• 1/4 tsp basil
• 1/4 tsp pepper
• 1/8 tsp cayenne pepper
• 1/8 tsp dried red pepper flakes
• salt to taste

Directions:

1. In a small bowl, combine all ingredients. Stir well so that there aren’t any clumps of tomato paste or nutritional yeast.
2. Let the sauce sit for 30 minutes so that the flavors blend.
3. Spread over pizza dough and prepare pizza as desired.

Nutritional Info: Calories: 55; Fat: .3g; Carbs: 11.4g; Protein 3.3g; Fiber 2.3g

Technorati : vegan pizza sauce recipe, vegan recipes

posted by Deb on Dec 13

This was my first attempt at hummus in order to replace my beloved spinach dip (mayo and sour cream) in order to eat raw veggies. The calories came out a bit high so next time I will try with less sesame seeds. This is so much cheaper than buying hummus in the store!

Sweet & Spicy Roasted Red Pepper Hummus

Prep Time: 15 mins; Cook time 10 mins; Ready in 25 mins

• 1 can garbanzo beans, drained, liquid reserved
• 1 red pepper
• 1 clove garlic
• 2 tbsp jalapeno peppers
• 1 Tbsp olive oil
• 1/4 cup sesame seeds
• 2 tsp ground cumin
• 1/4 tsp cayenne pepper
• 1 tsp salt
• 1 tbsp oregano

Directions:

1. Preheat oven to broil. Slice peppers in large pieces. Put the peppers on a baking sheet skin side up. Broil for about 10 minutes or until skin is wrinkled.
2. In an electric blender or food processor, puree all of the ingredients except the liquid reserve.
3. Process, using long pulses, until the mixture is fairly smooth, and slightly fluffy while gradually adding the reserved bean liquid to get the desired consistency. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses.
4. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)

Nutritional Info: Calories: 119, Fat: 4.7g, Carbs: 16.2g, Fiber: 3.7g, Protein: 4g

Technorati : hummus recipe, low fat, vegan

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 12

This is a sweet breakfast treat that is low-fat, vegan and full of fiber. I’m not a huge oatmeal fan but even I loved this one! Husband and daughter approval also

Baked Blueberry Oatmeal

Prep Time: 5 mins; Cook Time: 30 mins; Ready in 35 mins

Serves: 9

Ingredients

• 3 cups oatmeal
• 1/2 cup sugar, raw if possible
• 2 tsp baking powder
• 1/2 tsp cinnamon
• 1/2 salt
• 3/4 cup applesauce, unsweetened
• 1 cup soy milk
• 1/2 cup frozen blueberries
• 1 Tbsp brown sugar, unpacked

Directions:

1. Preheat oven to 350 degrees & lightly grease a 9″ square pan
2. In a large bowl combine all ingredients except the blueberries.
3. After ingredients are thoroughly mixed add the blueberries
4. Sprinkle brown sugar in top of oatmeal mixture
5. Pour ingredients in prepared pan and bake for 30 minutes

Nutritional Info: Calories: 169; Total fat: 2.6; Carbs: 34.6; Fiber: 3.4; Protein: 4.6

Technorati : recipes, vegan, vegetarian

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