Wednesday, December 28, 2011

Meatless Monday Recipe-Chickpea and Date Tagine

Chickpea and Date Tagine
Serves 6; Vegan

I hope all had a beautiful holiday and I wish everyone a joyous new year!!!!! I made this for a holiday potluck and it was a HUGE success!

1 Tbs. olive oil
1 large onion, diced (2 cups) **I used less
4 cloves of garlic, minced (4 tsp.) **I used about 2 1/2 tsp.
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. ground ginger
1/2 tsp. ground cinnamon
1 15-oz. can crushed tomatoes **I used fire roasted tomatoes (organic)
3 cups cooked chickpeas or 2 15-oz. cans chickpeas, rinsed and drained
1 cup whole-wheat couscous **I used organic regular
1 cup pitted dates, halved
1/4 cup lemon juice
1/2 cup chopped cilantro

1. Heat oil in saucepan over medium heat. Add onion, and cook 10 minutes, or until starting to brown, stirring often. Stir in garlic, cumin, coriander, ginger and cinnamon, and saute 30 seconds. Add tomatoes, chickpeas, and 1/4 cup water; simmer for 10 minutes.

2. Meanwhile, toast couscous in small saucepan over medium heat for 5 minutes or until fragrant. Add 1 3/4 cups water, and bring to a boil. Remove from heat, cover and let stand 5 minutes. **I had to let it sit a little longer.

3. Stir dates and lemon juice into tagine, and season with salt and pepper, if desired. Serve over couscous, sprinkle with cilantro.

Found: Vegetarian Times December 2011

Sunday, December 18, 2011

Meatless Monday Recipe-Cranberry Bars

Cranberry Bars
Makes 25 bars

Here is the desert for the holiday feast! Hope all has a Happy Holiday Season! Happy eating and a Bright New Year...... I miss ALL of you!

FILLING
1 lb. fresh or frozen cranberries
7 oz. fat-free sweetened condensed milk
1/4 cup lemon juice
3 egg yolks

CRUST
3/4 cup all-purpose flour
1/3 cup graham flour
1/4 cup sugar
1/2 tsp. salt
6 Tbs. butter, melted and cooled
1/2 tsp. vanilla extract
Directions

1. To make Filling: Bring cranberries and 1/2 cup water to a simmer in saucepan. Reduce heat to medium, and cook 10 minutes, or until berries have burst and are tender. Cool. Blend in blender or food processor until smooth, and strain mixture through sieve. (You should have about 1 cup purée.)

2. Transfer purée to bowl, and whisk in condensed milk and lemon juice. Whisk in egg yolks.

3. To make Crust: Preheat oven to 350°F. Line 8-inch square baking pan with foil, and coat with cooking spray.

4. Whisk together flours, sugar, and salt in bowl. Stir in butter and vanilla extract. Press into bottom of prepared pan, and bake 25 minutes. Reduce oven temperature to 300°F, and pour Filling into hot Crust. Bake 23 to 28 minutes, or until custard is set. Cool, then chill until firm.

5. Use foil to lift baked dessert out of pan, then remove. Cut into 25 bars. Serve cold or at room temperature.
Nutritional Information

Per bar: Calories: 89, Protein: 2g, Total fat: 3g, Saturated fat: 2g, Carbs: 13g, Cholesterol: 31mg, Sodium: 80mg, Fiber: 1g, Sugars: 8g

Found: Vegetarian Times

Saturday, December 10, 2011

Meatless Monday Recipe-Rosemary New Potatoes

Hope everyone is having a nice holiday season!

Rosemary New Potatoes
Serves 8; vegan

2 pounds red new potatoes, quartered
1 teaspoon olive oil
1/8 teaspoon sea salt
1 teaspoon dried rosemary, crushed
cooking spray

Preheat oven to 375 F

Place new potatoes in a large bowl. Drizzle with oil. Add sea salt and rosemary, mix thoroughly. Spoon onto heated nonstick baking sheet. Bake at 375 F for 50 minutes.

Nutrition information per serving: 129 calories, 2.6 g protein, 28.7 g carbohydrate, 0.7 g fat, 4% of calories from fat, 0 mg cholesterol, 154 mg sodium

Found: www.pcrm.org

Sunday, December 4, 2011

Meatless Monday Recipe-Cranberry Persimmon Relish

Cranberry Persimmon Relish
Vegan; Makes 2 servings

Cranberries and fuyu persimmons make a colorful autumn relish in which the sweetness of the persimmons is a perfect foil for the tart cranberries. Fuyu persimmons, which are eaten while still crisp, are sold in many supermarkets and natural food stores. This is a perfect match for a tofurkey dinner, or even for the turkey eaters..... Hope everyone has a beautiful holiday season!

Ingredients

2 fuyu persimmons
1 cup fresh or frozen cranberries
2 tablespoons orange juice concentrate
1 tablespoon agave or other sweetener
1/2 tablespoon ground ginger

Directions
Remove stems, then coarsely chop persimmons in a food processor. Add cranberries, orange juice concentrate, agave or other sweetener, and ginger.
Process, using quick pulses, until coarsely and uniformly chopped.
Let stand 20 minutes before serving.

Nutrition Information | Per serving (1/2 recipe):
calories: 48; fat: 0.1 g; saturated fat: 0 g; calories from fat: 2.1%; cholesterol: 0 mg; protein: 0.4 g; carbohydrates: 12.6 g; sugar: 9 g; fiber: 2.1 g; sodium: 1 mg; calcium: 6 mg; iron: 0.1 mg; vitamin C: 10.9 mg; beta-carotene: 113 mcg; vitamin E: 0.5 mg

Found: www.pcrm.org

Recipe by Jennifer Raymond, M.S., R.D., from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.

Sunday, November 27, 2011

Meatless Monday Recipe-Green Beans and Cranberries

In honor of the up coming holiday season and EVERYONE in my family asking for this recipe. The next several recipes can be used in your holiday meals..... Happy Holiday Season!

Green Beans with Cranberries

In the spring I like to substitute raspberries

2 lbs. of green beans, trimmed
1 cup of cranberries
1 clove of garlic
2 Tbs. of fresh parsley
4 Tbs. of vegetable oil
3 Tbs. of maple syrup
3 Tbs. of apple cider vinegar
1 cup toasted chopped walnuts/almonds

1.) Cook green beans in a large pot of boiling salted water for 5 to 8 minutes or until tender. Drain.

2.) Put the green beans into a dry skillet and heat over medium heat until remaining moisture on beans evaporate. Stir in 2 Tbs. of vegetable oil, cranberries and parsley and coat well. Cook until heated through about 5 minutes.

3.) Whisk together vinegar, maple syrup, and remaining oil. In a large serving bowl add green beans/cranberries and walnuts. Coat with vinegar/syrup mixture tossing to cover the green beans and cranberries. Serve and enjoy.

Saturday, November 19, 2011

Meatless Monday Recipe-Vegan Creamed Spinach

Vegan Creamed Spinach
Serves 6; Vegan

So, last Friday I went to a cooking demo at Whole Foods and learned about this recipe. To make it a complete meal add some tofu and glass noodles for a more stir fry look and feel. Now that things have calmed down I should be on a more regular schedule.... So, Happy Eating and have a Happy Tofurkey Day Everyone!

1 1/2 lbs. baby spinach and/or kale
1 cup plain, unsweetened almond milk or soy milk
2 teaspoons orange zest; finely grated
2 teaspoons lemon zest; finely grated
1/4 cup low-sodium vegetable stock
1/2 cup yellow onion, minced
4 Tablespoons sliced almonds, toasted
Pinch of nutmeg if desired
**glass noodles
**firm tofu--organic

Steam spinach with a few Tablespoons of water until just wilted. Squeeze out excess water and coarsely chop.

Place almond milk or soy, orange zest, and lemon zest in a small saucepan and bring to a boil. Simmer, stirring frequently until reduced by half.

Heat vegetable stock over medium heat in saute pan and add onion. Cook until onion is translucent. Add spinach and cook until most of the liquid has evaporated.

Add almond milk or soy depending what you are using to spinach and cook until thickened, stirring occasionally. Season with a pinch of nutmeg, if desired and garnish with sliced almonds. ** If making with glass noodles cook according to the package and either fry the tofu or cook with "milk" orange zest and lemon zest.

Tuesday, November 8, 2011

Meatless Monday Recipe: Apple-Almond Quinoa

I used pears instead of apples, since that is what I like better. This still came out very yummy!

Since apples are in abundance during the fall season, why not take advantage of this versatile fruit? This vegetarian quinoa dish is full of apples, cinnamon and almonds and adds a fun twist to your quinoa. It makes for a nice gluten-free breakfast cereal or for a savory side dish that goes well with a salad. Very comforting and delicious!

Apple-Almond Quinoa

Ingredients:

1 cup quinoa
1¾ cup water
2 to 3 tablespoons olive oil
½ medium onion, chopped
½ cup carrots, peeled and shredded
1 Granny Smith apple or apple of choice, unpeeled and cubed
½ teaspoons cinnamon
4 tablespoons sliced almonds, lightly toasted
1 teaspoon palm sugar or your favorite sweetener
½ teaspoon sea salt
Dash of pepper

Directions:

1. Rinse quinoa well and add to pot along with water. Heat to boiling and reduce to a very low simmer. Cook until liquid evaporates, about 15 to 20 minutes. Don’t stir while cooking.

2. Sauté onions and carrots in pan with olive oil on medium heat, stirring occasionally. After about 5 minutes, add apples and more oil if needed. Cook until tender. Stir in cinnamon, almonds and palm sugar.

3. Mix quinoa with apple mixture. Season with salt and pepper to taste.

Serves 4 to 6. Cooking time 30 minutes.


Read more: http://www.care2.com/greenliving/apple-almond-quinoa.html#ixzz1d7prYKsB

Tuesday, November 1, 2011

Meatless Monday Recipe: Honey-Glazed Tofu on Pumpkin Seed Couscous

Honey-Glazed Tofu on Pumpkin Seed Couscous
Serves 6


Sorry to be SO late on this, but we're just beginning to get settled from the drive. I'm not sure how this is going to taste, since I don't have anything in the kitchen yet. So, hopefully, this comes out yummy.... If not, one out of the many is not bad! ~_^

Honey-Glazed Tofu
2 10-oz. pkgs. extra-firm tofu
2 tsp. cracked black pepper
2 tsp. dried thyme
1 tsp. salt
1/4 cup vegetable oil
1/2 cup honey

Pumpkin Seed Couscous
2 cups low-sodium vegetable broth
2 medium carrots, chopped (1 cup)
1 cup frozen edamame, thawed
2 tsp. olive oil
1 tsp. salt
1 1/2 cups whole-wheat couscous
1/2 cup toasted unsalted pumpkin seeds


To make Honey-Glazed Tofu:

1. Place tofu between two plates and set heavy pot on top. Drain 10 minutes, and pat dry. Cut tofu into 3/8-inch-thick slices. Combine pepper, thyme, and salt in small bowl. Coat tofu slices with pepper mixture, and set aside.

To make Pumpkin Seed Couscous:

2. Bring broth, carrots, edamame, olive oil, and salt to a boil in covered saucepan. Remove from heat, stir in couscous and cover. Let steam 5 minutes, then fluff with fork.

3. Meanwhile, heat oil and honey in large skillet over medium-high heat until bubbling. Place tofu in pan, and cook 3 minutes. Turn, and cook 3 minutes more, spooning thickening sauce over tofu.

4. To serve: Stir pumpkin seeds into couscous. Spoon onto plates, and top with Honey-Glazed Tofu.

Per SERVING: Calories: 577, Protein: 26g, Total fat: 26g, Saturated fat: 3g, Carbs: 71g, Cholesterol: mg, Sodium: 444mg, Fiber: 10g, Sugars: 27g

Found: Vegetarian Times

Wednesday, October 26, 2011

German designer makes bowl from sand using concentrated solar power and envisions a tool for solar powered production.

By way of the SASL Facebook group here's a video from Markus Kayser in which he installs a solar powered sintering* 3-D Printer which uses sand instead of they typical resins used in 3 D printers to make a rough bowl.
  
Although the film is beautiful and some have viewed it an artistic performance, Kayser sees his machine as the beginning of a productive tool for creating objects.

"In August 2010 I took my first solar machine - the Sun-Cutter - to the Egyptian desert in a suitcase. This was a solar-powered, semi-automated low-tech laser cutter, that used the power of the sun to drive it and directly harnessed its rays through a glass ball lens to ‘laser’ cut 2D components using a cam-guided system. The Sun-Cutter produced components in thin plywood with an aesthetic quality that was a curious hybrid of machine-made and “nature craft” due to the crudeness of its mechanism and cutting beam optics, alongside variations in solar intensity due to weather fluctuations.

In the deserts of the world two elements dominate - sun and sand. The former offers a vast energy source of huge potential, the latter an almost unlimited supply of silica in the form of quartz. The experience of working in the desert with the Sun-Cutter led me directly to the idea of a new machine that could bring together these two elements. Silicia sand when heated to melting point and allowed to cool solidifies as glass. This process of converting a powdery substance via a heating process into a solid form is known as sintering and has in recent years become a central process in design prototyping known as 3D printing or SLS (selective laser sintering). These 3D printers use laser technology to create very precise 3D objects from a variety of powdered plastics, resins and metals - the objects being the exact physical counterparts of the computer-drawn 3D designs inputted by the designer. By using the sun’s rays instead of a laser and sand instead of resins, I had the basis of an entirely new solar-powered machine and production process for making glass objects that taps into the abundant supplies of sun and sand to be found in the deserts of the world.

My first manually-operated solar-sintering machine was tested in February 2011 in the Moroccan desert with encouraging results that led to the development of the current larger and fully-automated computer driven version - the Solar-Sinter. The Solar-Sinter was completed in mid-May and later that month I took this experimental machine to the Sahara desert near Siwa, Egypt, for a two week testing period. The machine and the results of these first experiments presented here represent the initial significant steps towards what I envisage as a new solar-powered production tool of great potential. "


SOLAR SINTER (2MIN EDIT) from Markus Kayser on Vimeo.

From Kayser's website:

"Markus Kayser was born near Hannover, Germany in 1983. He studied 3D Furniture and Product Design at London Metropolitan University from 2004 - 2008 and continued 2009 with the study of Product Design at the Royal College of Art and gained his Master in 2011. Markus Kayser Studio was set up in London, UK in 2011.

From early works of furniture and lights in his father’s farm workshop through to today Markus Kayser developed an understanding of materials, processes and technologies which he sees as being key in combination with the natural given. He wants to engage by producing objects that one can relate to, that speak about something else other than just their utilitarian qualities. The layers to be discovered as well as one’s associations with objects interest him.

Experimentation plays a central part in developing his designs. Kayser’s recent work demonstrates the exploration of hybrid solutions linking technology and natural energy to show the great opportunities, to question current methodologies in manufacturing and to test new scenarios of production.
In his process it is important that behind the thorough research and the theory there must be a realistic proof of concept, which elucidates the real potential of a given subject. He tries to tell a story and to balance the seriousness with a sense of humour. This kind of storytelling makes his products as well as his experimental works digestible without losing its depths in content.

The aim of the newly formed Markus Kayser Studio is to engage in discussion about opportunities in the production of design involving new as well as forgotten processes and technologies. The studio draws from science, art and engineering and aims to blur gaps between seemingly separate fields. "
(SASL Finder: Chris)

Microbial Fuel Cells (MFC's) and bio-electrochemical systems (BESs) produce electricity from biological action

Collecting electric power from the action of bacteria may prove a better solution than solar or wind power for far flung individuals and communities for low watt but highly critical needs.

In the video below one sort of MFC is explained. These are not batteries (to store power) but fuel cels (to generate power)




Lebone (pronounce the final e as a long A) recently announced that they have created an MFC (Microbial Fuel Cell) based in a bucket.

Hugo Van Vuuren, a 2010 TED Fellow founded Lebone Solutions "a social enterprise working in off-grid energy and lighting technology. We work to create global awareness for “Dirt Power” and end the energy and lighting crisis in Africa. We leverage our African roots and growing first-world experience to develop emerging technologies and models in a commercial and sustainable way."


A number of other researchers and aspiring manufacturers are working on the perfection of the biologically based electrical generators which initially would serve off the grid and impoverished communities with small but critical amounts of power.

A great source of information on Microbial Fuel Cells is MicrobialFuelCells.com



By the way Keegotech sells a Mudwatt battery for under $50 if you are inclined to experiment.

(SASL finder: Chris Lee)

Sunday, October 23, 2011

Meatless Monday Recipe-Quinoa and Wild Rice Stuffed Acorn Squash

Quinoa and Wild Rice Stuffed Acorn Squash

6 Servings; Vegan

So, I've been wanting the flavors of fall. Between the move to Colorado and a lack of time, this needed little "hands on time". Use a little less sage {about 1/2 tsp. so it's not so powerful; also you can double the dried fruit and quinoa and skip the rice.} This can be modified to fit EVERY taste, enjoy and happy eating!

•6 small acorn squash, halved and seeds removed
•6 cups water
•1 cup uncooked wild rice (genuine Ojibwa if possible), rinsed
•1 cup uncooked quinoa, rinsed
•2 tsp. vegetable oil
•4 green onions (white and pale green parts), chopped
•1/2 cup chopped celery
•1 tsp. dried sage
•1/2 cup dried cranberries
•1/3 cup dried apricots, chopped
•1/3 cup chopped pecans or walnuts
•1/2 to 3/4 cup fresh orange juice
•Salt to taste

Directions
1.Preheat oven to 350°F. Arrange squash halves cut side down in baking dish or roasting pan. Bake until tender, 25 to 30 minutes.

2.Meanwhile, make filling. In large saucepan, bring 4 cups water to boil. Add wild rice and 1/2 teaspoon salt. Reduce heat, cover and simmer until rice is tender, about 40 minutes. Drain if necessary.

3.In another large saucepan, bring remaining 2 cups of water to boil. Add quinoa. Reduce heat and simmer until water is absorbed and quinoa is tender, about 12 minutes.

4.In large, deep skillet, heat oil over medium heat. Add green onions, celery and sage, and cook, stirring often, until vegetables begin to soften, about 3 minutes. Add dried fruits and nuts and cook, stirring often, until heated through. Using a fork, fluff quinoa and wild rice, then add both to skillet. Add orange juice and mix until heated through. Season with salt.

5.To serve, remove squash from oven and arrange on serving platter. Spoon filling into each squash cavity and serve.

Per serving: Calories: 454, Protein: 12g, Total fat: 6g, Saturated fat: 1g, Carbs: 95g, Cholesterol: mg, Sodium: 31mg, Fiber: 6g

Found: Vegetarian Times October 1998

Saturday, October 15, 2011

Meatless Monday Recipe-Creamy Roasted Garlic-Squash Soup

Creamy Roasted Garlic-Squash Soup
Vegan; Serves 10

2 heads garlic
1 tsp. extra virgin olive oil
1/4 cup vegan margarine
2 cups diced onions
3/4 cup diced carrots
1/2 cup diced celery
4 lbs. butternut squash, seeded, peeled, and roughly chopped
6 cups vegetable broth
2 Tbsp. freshly chopped sage
1/2 cup plain soy milk
Sea salt and white pepper, to taste


• Preheat the oven to 350°F.

• Cut the garlic heads in half crosswise. Rub the cut surfaces with the olive oil and put back together. Wrap in foil and bake for 30 to 40 minutes, or until tender. Remove from the oven and let cool.

• Meanwhile, melt the margarine in a large pot over medium heat.

• Sauté the onions, carrots, and celery until the onions are translucent. Add the squash, broth, and sage. Bring to a boil and reduce the heat to medium-low. Simmer for 25 minutes, or until the squash is tender.

• Once the garlic has cooled, remove and mash the cloves. Stir into the soup.

• Purée the soup in a blender or food processor in batches until smooth. Return to the pot and stir in the soy milk. Season with the salt and pepper.



Found: www.PETA.org

Saturday, October 8, 2011

Meatless Monday Recipe: Sweet Potato-Lentil Stew

Sweet Potato-Lentil Stew

With cold weather blowing in, this is a great recipe to warm your insides!

Ingredients

Makes 4 to 6 servings
1 medium onion, diced
2 small tomatoes, diced
1 teaspoon minced fresh ginger
1 1/2 teaspoons turmeric
1 teaspoon cumin
1 teaspoon ground coriander
1/2 teaspoon ground cinnamon
1/8 teaspoon cayenne
Fine sea salt (optional)
2-3 medium sweet potatoes, peeled and cut into 3/4” cubes
7 cups low-sodium vegetable broth
1 cup brown or red lentils

Directions

1. Heat two tablespoons of the broth over medium heat in a large, deep pot. Add the onion and cook, stirring frequently, for two minutes or until the onion starts to soften. Stir in the tomatoes and ginger and cook for three minutes. Stir in the turmeric, cumin, coriander, cinnamon, cayenne, and a small pinch of salt, if using. Cook and stir for two minutes, then taste for seasonings; try to use only enough salt to heighten the flavors.

2. Add the sweet potatoes, broth, and lentils. Stir well, and bring to a boil over high heat. When the mixture comes to a boil, reduce the heat, cover, and simmer for 40 minutes or until the lentils and sweet potatoes are soft.

Nutrition Information | Per serving (1/4 recipe):

calories: 256; fat: 1 g; saturated fat: 0.2 g; calories from fat: 3%; cholesterol: 0 mg; protein: 13.9 g; carbohydrates: 50.7 g; sugar: 11.9 g; fiber: 10.9 g; sodium: 275 mg; calcium: 78 mg; iron: 6.1 mg; vitamin C: 23 mg; beta-carotene: 7699 mcg; vitamin E: 1.2 mg

Recipe adapted from Alicia Silverstone's The Kind Diet
Found: www.pcrm.org

Saturday, October 1, 2011

Meatless Monday Recipe-Butternut Squash Lasagna

Butternut Squash Lasagna
Vegetarian; Serves 6

When I made this, I added crushed red peppers to the puree-I just can't seem to remember how much I added. So, to be safe add what you like (maybe no more then 1 Tbs.)..... It was bland if you didn't add the crushed red pepper.

•2 12-oz. pkg. frozen butternut squash purée, thawed, or 4 cups fresh butternut squash purée
•1 1/2 tsp. salt
•1/2 tsp. dried rubbed sage
•1/2 tsp. ground black pepper
•15 oz. part-skim ricotta cheese
•1/2 cup grated Parmesan cheese
•8 short no-cook lasagna noodles (about 7x4 inches)

Directions

To make Fresh Butternut Squash Purée:

1. Preheat oven to 400°F. Place 2 whole butternut squash (about 2 lb. each) on baking sheet, and bake, turning occasionally, about 1 hour, or until very tender when pierced with tip of paring knife. Let squash cool enough to handle.

2. Halve each squash lengthwise. Scoop out and discard seeds. Scrape flesh into food processor and purée until smooth.

To make Lasagna:

3. Preheat oven to 400°F. Combine squash purée, 1 tsp. salt, sage, and 1/4 tsp. pepper in medium bowl; mix well. Combine ricotta, 1/4 cup Parmesan, 1/2 tsp. salt and 1/4 tsp. pepper in second bowl, and mix well.

4. Coat 8x8-inch baking dish with cooking spray. Place 2 noodles in bottom of dish, overlapping slightly. Spread half of squash mixture over noodles. Layer 2 more noodles on top, and spread with half of ricotta mixture. Repeat layers—noodles, squash, noodles, ricotta—then sprinkle with remaining 1/4 cup Parmesan.

5. Cover baking dish with foil. Bake 45 minutes, remove foil, and bake 20 to 25 minutes more, or until golden on top. Let stand 5 to 10 minutes before serving.

Nutritional Information

Per Serving: Calories: 265, Protein: 15g, Total fat: 8g, Saturated fat: 4g, Carbs: 34g, Cholesterol: 28mg, Sodium: 774mg, Fiber: 4g, Sugars: 1g

Found: Vegetarian Times April 2006

Sunday, September 25, 2011

Meatless Monday Recipe-Butternut Mash with Orange-Sesame Drizzle

Butternut Mash with Orange-Sesame Drizzle
Vegan; Serves 4; 30 minutes or fewer

Sorry for missing yesterday.... But, this one is worth the wait. Since we have welcomed fall (still with 90 degree weather), this is perfect for a light fall meal. Serve with a salad and crusty bread for a great compliment.

1 lb. butternut squash, peeled and cut into bite-size pieces (2 cups)
1 1/4 cups low-sodium vegetable broth
1 1/2 Tbs. thawed frozen orange juice concentrate (I use fresh squeeze)
2 tsp. toasted sesame seeds
1 tsp. reduced-sodium tamari
1 tsp. toasted sesame oil
1/4 tsp. minced fresh ginger
1 green onion, trimmed and thinly sliced

1. Bring squash and broth to a boil in saucepan. Reduce heat to medium, partially cover, and cook 12 minutes, or until squash is very tender and most of the broth is absorbed. Mash with a potato masher until chunky-smooth. Transfer to serving bowl.

2. Whisk together orange juice, sesame seeds, tamari, sesame oil, and ginger in a small bowl. Drizzle over squash, and garnish with green onion.

Per 1-cup serving: 62 cal.; 1 gram prot.; 2 grams total fat (<1 gram sat. fat); 11 grams carb.; 0 mg chol.; 105 mg sod.; 2 grams fiber; 4 grams sugars

Found:Vegetarian Times October 2011

Saturday, September 17, 2011

Meatless Monday Recipe-Roasted Spaghetti Squash

Roasted Spaghetti Squash
Vegan or Vegetarian; Serves 4

1 spaghetti squash
4 Tbs. olive oil (divided)
3 Tbs. lemon juice
1/4 cup parsley, chopped
1 Tbs. Parmesan cheese; or nutritional yeast
salt and red pepper flakes to taste

1. Heat oven to 425 degrees F. Drizzle 1 halved, seeded spaghetti squash with 1 Tbs. olive oil. Roast until tender, about 40 minutes.

2. Once cool, scrape flesh with a fork and toss with 3 Tbs. olive oil, lemon juice, parsley and Parmesan cheese or nutritional yeast. Season with salt and red pepper flakes to taste. Serve and enjoy!

Per Serving: 200 cal.; 15 grams fat (3 grams sat. fat); 0 mg chol.; 16 grams carbs.; 130 mg. sod.; 2 grams prot.; 3 grams fiber

Found: Whole Living October 2011

Saturday, September 10, 2011

Meatless Monday Recipe-Collard Greens Frittata with Crispy Croutons

Collard Greens Frittata with Crispy Croutons
Serves 6; Vegetarian

Down South, it's common to add a drop or two of Louisiana-style hot sauce to lift the flavor of bitter greens. Here, it works the same magic in a veggie frittata.

3 slices semolina cheese bread, cubed
1 Tbs. plus 4 tsp. olive oil, divided
2 tsp. hot sauce
1/2 small sweet onion, thinly sliced (1/2 cup)
1/3 lbs. collard greens, ribs removed, leaves thinly sliced (2 1/2 cups) {This also works with mustard greens too!}
6 Peppadew peppers, thinly sliced (1/4 cup)
1/2 tsp. sugar
5 large eggs

1. Preheat oven to 375 degrees F. Toss bread cubes with 1 Tbs. olive oil, and spread on baking sheet. Bake 15 minutes, or until golden. Toss with hot sauce in bowl.

2. Heat 2 tsp. olive oil in 10-inch oven proof skillet over medium-high heat. {Cast iron works great for this.} Add onion, and saute for 7 minutes. Add collard greens, and cook until wilted. Stir in Peppadews and sugar. Transfer to a different bowl.

3. Heat remaining 2 tsp. olive oil in same skillet over medium heat. Whisk eggs in large bowl, and add collard greens mixture. Pour into skillet, and cook 3 minutes, or until bottom and edges have begun to set. Scatter croutons over top, and press gently. Transfer pan to oven, and bake 13 to 15 minutes, or until croutons are golden and eggs are set. Cut into 6 wedges.

Per wedge: 161 cal.; 10 grams prot.; 10 grams total fat (3 grams sat. fat); 10 grams carbs.; 158 mg chol.; 178 mg sod.; 1 gram fiber; 2 grams sugars

Found: Vegetarian Times October 2011

Saturday, September 3, 2011

Meatless Monday Recipe-Toasted Panzanella

Toasted Panzanella
Vegan; Serves 4

This hearty bread salad is ideal for picnics and cookouts because the longer it sits, the better it gets. Try making it with colorful heirloom tomatoes.

Ingredient List

•1 small loaf French bread, cut into 1-inch cubes (about 4 cups)
•1/4 cup olive oil
•3 cloves garlic, minced (about 1 Tbs.)
•1 1/2 lb. tomatoes, diced (about 3 1/2 cups)
•1 medium-size cucumber, peeled, seeded and diced (about 1 cup)
•1 small red onion, thinly sliced (about 1/2 cup)
•1/4 cup green olives, pitted and coarsely chopped
•1/4 cup basil, cut into thin ribbons
•2 Tbs. red wine vinegar
•2 tsp. capers, drained and coarsely chopped
•1 tsp. sugar
•1/2 tsp. lemon zest

Directions

1. Preheat oven to 350°F. Spread bread cubes on baking sheet. Bake 15 to 20 minutes, or until golden brown.

2. Heat oil in small saucepan over medium-low heat. Cook garlic 2 minutes, or until fragrant.

3. Place all remaining ingredients in large serving bowl. Add olive oil mixture, and toss to coat. Season to taste with salt and pepper. Let stand 20 minutes to allow flavors to develop. Adjust seasonings if necessary, and serve.

Nutritional Information

Per SERVING: Calories: 260, Protein: 4g, Total fat: 14g, Saturated fat: 2g, Carbs: 29g, Cholesterol: mg, Sodium: 266mg, Fiber: 4g, Sugars: 7g

Found: Vegetarian Times July 2006

Saturday, August 27, 2011

Meatless Monday Recipe-Zucchini "Fettuccine" with Fresh Marinara

Zucchini "Fettuccine" with Fresh Marinara
It's WAY TOO hot to "cook" anything right now! This is perfect for this 111 degree temps! Enjoy.....

SERVES 6

•1 1/2 lb. plum tomatoes, quartered
•1 cup packed fresh basil leaves, chopped, plus sprigs for garnish
•1/3 cup dry-packed sun-dried tomatoes, softened in warm water and chopped
•1/4 cup extra virgin olive oil
•1 shallot, minced
•Sea salt or kosher salt to taste
•Freshly ground black pepper
•8 oz. mixed summer squash (green and yellow), ends trimmed
•1 orange bell pepper, halved and seeded
•8 oz. soy or fresh mozzarella, diced
•1 cup chopped walnuts
•Grated regular or soy Parmesan cheese for garnish, optional
•6 basil sprigs for garnish, optional

Directions
1. Put tomatoes, basil, sun-dried tomatoes, 3 Tbs. oil, shallot, dash of salt and several grinds of pepper into food processor, and process until sauce resembles finely textured salsa.

2. Pare squash lengthwise on 4 sides into paper-thin slices, about 1-inch wide, using sharp vegetable peeler. Discard soft centers, or save for another use. Stack slices, and cut into 1/4-inch-wide "fettuccine" strips. Cut bell pepper into paper-thin strips.

3. Put "fettuccine" into bowl with mozzarella, walnuts, remaining 1 Tbs. oil and salt to taste; toss gently. Pour sauce into 6 shallow bowls, and top with "fettuccine" mixture. Grind fresh pepper over each and, if using, top with Parmesan cheese and basil sprigs. Serve.

Nutritional Information
Per SERVING: Calories: 320, Protein: 16g, Total fat: 26g, Saturated fat: 2g, Carbs: 14g, Cholesterol: mg, Sodium: 590mg, Fiber: 5g, Sugars: 7g

Found: Vegetarian Times July 2005


Saturday, August 20, 2011

Meatless Monday Recipe: Low-Fat Pasta Salad

Low-Fat Pasta Salad
Makes 6-8 servings; Vegan

This is a great recipe to use what is in season and is a great dish to take to potlucks. I used summer/yellow squash and zucchini instead of the olives. Hope you enjoy! Sorry it's really late.....

1 1/2 cup whole wheat bowtie or corkscrew pasta, uncooked
1 cup broccoli, chopped into bite-sized pieces
1 red onion, diced
1 12-ounce can of water-packed artichoke hearts, drained and chopped
1 red or yellow bell pepper, diced
1 1/2 cup cooked cannellini beans
2 tomatoes, seeds removed and diced
1/4 cup sliced black olives
2 tablespoons fresh basil, chopped
1/2 cup fat-free Italian salad dressing
Salt and pepper to taste

Directions

Cook the pasta according to package directions. Drain and allow to cool.

Lightly steam the broccoli, until just tender.

In a large bowl, toss together the pasta, broccoli, and remaining ingredients and season to taste with salt and pepper.

Allow to marinate in the refrigerator one to two hours before serving. Toss again before serving.


Nutrition Information | Per serving (1/6 of recipe)

calories: 367; fat: 3 g; saturated fat: 0.6 g; calories from fat: 6.8%; cholesterol: 0mg; protein: 16.6 g; carbohydrate: 70.3 g; sugar: 8.1 g; fiber: 13.3 g; sodium: 553 mg; calcium: 112 mg; iron: 5.2 mg; vitamin C: 52 mg; beta-carotene: 837 mcg; vitamin E: 2 mg



Recipe from Food for Life instructor Kay Kitchens

Saturday, August 13, 2011

Meatless Monday Recipe-Grilled Peaches with Sweet Balsamic Glaze

Grilled Peaches with Sweet Balsamic Glaze
Makes 4 servings; Vegan


This is the last weekend for most peach vendors. (Pearl Brewary included.) But, this is perfect for the summer grilling that is still on despite the 100+ temps. Hope all enjoy!

In this delightful recipe, two techniques—grilling and reduction—create a dessert that is bursting with flavor, bringing out the best of each ingredient. When grilled, peaches become almost caramelized, creating a sensationally sweet flavor without added sugars. By boiling the balsamic vinegar and reducing it by half, the vinegar transforms to smooth flavorful syrup. With just five ingredients, this dessert is a spectacular finish to any meal.

Ingredients

4 ripe peaches, halved and pitted
nonstick cooking spray
1/2 cup good quality balsamic vinegar
1 tablespoon agave or other liquid sweetener (maple syrup, brown rice syrup, etc.)
1 tablespoon lemon juice
1 teaspoon almond extract
fresh mint sprigs

Directions

1.) Heat a gas grill to medium-high. Coat peach halves with cooking spray (use about 2 sprays per peach half).

2.) Place peaches cut side down on the grill and grill for about 4 to 5 minutes per side until grill marks appear and peaches are slightly softened.
While peaches are grilling, prepare the glaze. Add vinegar to a small saucepan over medium-high heat. Boil vinegar until it is reduced by half and looks thick. Add agave, lemon juice, and almond extract.

3.) Remove peaches from the grill and place cut side up on a dessert dish. Drizzle with balsamic glaze and garnish with a mint sprig.

Nutrition Information | Per serving (1/8 recipe)
calories: 88; fat: 0.1 g; saturated fat: 0 g; calories from fat: 1.2%; cholesterol: 0 mg; protein: 1 g; carbohydrate: 20.1 g; sugar: 16.6 g; fiber: 2.6 g; sodium: 15 mg; calcium: 16 mg; iron: 0.9 mg; vitamin C: 6.7 mg; beta-carotene: 524 mcg; vitamin E: 1 mg

Recipes from The Get Healthy, Go Vegan Cookbook by Dr. Neal Barnard and Robyn Webb

Saturday, August 6, 2011

Meatless Monday Recipe-Yellow Squash and Zucchini Tacos

Yellow Squash and Zucchini Tacos
Vegan; 30 minutes; Serves 4

I'm sorry for being late.... This is adapted from one of the farmer market vendors. She used Japanese eggplant and sweet bell peppers. (Feel free to substitute what you have on hand.)

2 med. or 1 large yellow squash, cut into strips
2 med. or 1 large zucchini, cut into strips
1 cup of Portabello mushrooms, sliced
1 sweet red bell pepper cut into strips
1/4 cup olive oil (enough to coat the pan)
1/2 lime
2 Tbs. cilantro
tortillas
arugula
salsa (I used a blackberry, peach, chipotle salsa)

1. On medium heat coat pan with olive oil. Add yellow squash and zucchini. Cook for about 3-4 minutes or until tender. Add mushrooms and cook for about 2-3 minutes until brown. Add red bell peppers and while that's cooking add cilantro and squeeze lime. Cook till heated through.

2. Serve on heated tortillas, arugula and add salsa. Enjoy!

Saturday, July 30, 2011

Meatless Monday Recipe-Cucumber Gratin

Cucumber Gratin
Serves 6; Vegetarian (Vegan)

This dish takes the inspiration from Julia Child's recipe for baked cucumbers in Mastering the Art of French Cooking.

I used a mix of fresh and dry herbs. So, use what you find in your pantry before buying the fresh stuff or if you have it fresh from your garden-Even better!

2 Tbs. unsalted butter (use vegan margarine/butter)
2 English cucumbers or 3 garden cucumbers, peeled, halved, seeded, and cut into 2-x1/2 inch strips (about 4 cups)
3/4 tsp. salt
1/8 tsp. sugar
1/4 cup chopped fresh chives
2 tsp. chopped fresh tarragon
1 tsp. coarsely chopped fresh dill
1 tsp. grated lemon zest
1/3 cup panko breadcrumbs
1/4 cup grated Parmesan cheese (use vegan Parmesan cheese)

1. Preheat oven to 375 F. Melt butter in saucepan over medium heat. Cook 3 minutes, or until beginning to brown.

2. Toss cucumbers in 13 x 9 inch baking dish with 1 Tbs. brown butter, salt, and sugar. Bake 25 minutes.

3. Remove dish from oven, and preheat the broiler. Add chives, tarragon, dill, and lemon zest to cucumbers, and toss to coat. Season with pepper, if desired.

4. Stir together breadcrumbs, Parmesan, and remaining 1 Tbs. brown butter in bowl. Sprinkle breadcrumb mixture over cucumbers. Broil 2 minutes, or until crumbs are golden brown.

Per 1/2 Cup Serving: 85 cal.; 2 grams prot.; 6 grams total fat (3 grams sat. fat); 7 grams carb.; 13 mg chol.; 355 mg sod.; <1 gram fiber; 2 grams sugar

Found:Vegetarian Times-September 2011

Saturday, July 23, 2011

Meatless Monday Recipe-Home-Style Squash and Pinto Beans

Home-Style Squash and Pinto Beans
Makes 4 servings; Vegan

1/4 cup vegetable broth (or more, as needed, for sautéing)
1/2 cup diced onion
2 teaspoons minced seeded jalapeño pepper
2 garlic cloves, minced
1 cup sliced yellow squash (1/2-inch thick)
1 cup sliced zucchini (1/2-inch thick)
**1 cup sliced patty pan squash (1/2 inch thick-I added this to the origianl recipe)
1/2 cup fresh or frozen corn kernels
1 16-ounce can pinto beans, drained, or 1 1/2 cups cooked pinto beans
1 14.5-ounce can diced tomatoes, undrained, or 1 1/2 cups freshly chopped tomatoes plus 1/2 cup tomato juice, water, or vegetable broth
3 fresh thyme sprigs
2 cups cooked brown rice, couscous, or pasta

1. Heat broth in a large skillet over medium-high heat. Add onion, jalapeño, and garlic and sauté 2 minutes. Stir in squash and zucchini and sauté 2 minutes. Add corn, beans, tomatoes and their liquid, and thyme. Cover, reduce heat, and simmer 10 minutes.

2. Discard thyme. Serve over rice.

NOTE: Spoon leftovers into a dish and let them cool to room temperature. Cover and refrigerate for up to two to three days.

Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. This recipe contains 12 grams of fiber and less than two grams of fat. Serve with a salad and fruit wedges.

Per serving (1/4 of recipe): 268 Calories; 1.9 g Fat; 0.3 g Saturated fat; 6.4% Calories from Fat; 0 mg Cholesterol; 11.6 g Protein; 53.6 g Carbohydrates; 5.6 g Sugar; 11.9 g Fiber; 323 mg Sodium; 91 mg Calcium; 3.4 mg Iron; 14.9 mg Vitamin C; 270 mcg Beta-Carotene; 1.6 mg Vitamin E

This recipe is from the NEW BOOK

Found: The Cancer Project

Saturday, July 16, 2011

Meatless Monday Recipe-Spaghetti Squash w/Sauce

Spaghetti Squash with Sauce

Cooked spaghetti squash has a thread-like texture, similar to spaghetti, but is much higher in fiber and anti-cancer compounds.

Directions
Makes 6 servings
1 large spaghetti squash (about 3 cups cooked)
2 cups fat-free spaghetti sauce
2 tablespoons chopped fresh basil
2 tablespoons nutritional yeast or dairy-free (vegan) parmesan
cheese substitute (optional)
radishes for garnish (optional)

1.) Preheat oven to 350 F. Wash the outside of the squash and carefully puncture with a knife 5 times. Place on a baking sheet and bake 1 hour or until very tender when tested with a knife. Set aside to cool.

2.) Cut the cooked squash in half lengthwise and remove the seeds. Remove the spaghetti-like threads with a fork and place in a baking dish. Toss with spaghetti sauce. Cover lightly with aluminum foil. Return to the oven for 20 to 30 minutes or until well heated.

3.) Sprinkle with basil and nutritional yeast or vegan parmesan substitute, if using. Garnish with radishes if desired.
Nutrition Information
Per serving (1/6 of recipe): 48 calories; 0.3 g fat; 0.1 g saturated fat; 4.6% calories from fat; 0 mg cholesterol; 0.9 g protein; 11.7 g carbohydrate; 8.4 g sugar; 1.6 g fiber; 274 mg sodium; 25 mg calcium; 0.5 mg iron; 6 mg vitamin C; 205 mcg beta-carotene; 0.4 mg vitamin E

Found: The Cancer Project

Saturday, July 9, 2011

Meatless Monday Recipe: Grilled Mushroom Steaks

Grilled Mushroom Steaks
In honor of summer and grilling season, I hope all enjoy this one! Add your own toppings....

Makes 4 servings

4 large portobello mushrooms
1/2 cup balsamic vinegar

1.) Clean mushrooms well and leave whole. Place vinegar or other sauce in a small bowl. Brush mushrooms with this sauce on both sides and grill over medium coals for about 10 minutes on each side. Brush with more sauce while grilling. Serve at once alone or on buns with lettuce, tomatoes, onions, ketchup, and mustard.

Per serving (1/4 of recipe): Calories 46; Fat 0.7 g; Saturated Fat 0.1 g; Calories from Fat 13.9%; Cholesterol 0 mg; Protein 3.3 g; Carbohydrates 9.5 g; Sugar 0.6 g; Fiber 3.3 g; Sodium: 3 mg; Calcium 9 mg; Iron 2.6 mg; Vitamin C 6.1 mg; Beta Carotene 0 mcg; Vitamin E 0 mg

Source: Mary McDougall of the McDougall Program www.drmcdougall.com

Saturday, July 2, 2011

Meatless Monday Recipe-Zucchini Pasta

Zucchini Pasta
Serves 2; Vegan

This is for all the raw foodies out there! I found this recipe, and it's great for the horrible heat! Sorry for being late.....

8 oz. cherry tomatoes, sliced
1 clove of garlic, thinly sliced
1/4 cup chopped raw walnuts
2 Tbsp. torn fresh basil, plus leaves for garnish
2 Tbsp. extra-virgin olive oil, plus more for drizzling
Sea salt
1 zucchini, thinly sliced lengthwise, slices cut into 1/4-inch-long strips

1. In a bowl, slice combine tomatoes, garlic, walnuts, basil, and oil. Season with salt. Let stand for 20 minutes. Toss with zucchini and garnish with basil.

Per Serving: 255 cal.; 24 g fat (3 g sat. fat); 0 mg chol.; 10 g carbs.; 14 mg sod.; 5 g prot.; 3 g fiber

Found: Whole Living August 2011

Tuesday, June 28, 2011

June Meeting to feature Kevin Coleman, Compressed Earth Block builder

Greetings, Fellow SASL Members,

Tonight's meeting of the San Antonio Sustainable Living group features Kevin Coleman. Many of us are big fans of compressed earth block and other earthen-based wall systems construction. Kevin has been the supplier of earthen blocks in the San Antonio area for years and is well versed in the production and building techniques related to the erection of compressed earth structures. He knows all too well the problems not with the material itself, but with the aspects related to using the material such as finding a bank to finance a compressed earthen structure.

To get the answers to the questions you may have regarding the overall aspects of earthen construction as well as the small details we seldom hear about, this is the meeting you want to attend. We will be meeting tonight (Tuesday) in the classroom inside Whole Foods Market in the Quarry Shopping Center (US 281 @ Jones-Maltsberger @ Basse) at 7pm. I hope to see many of you there.

Mark your calendar for the next 4th Tuesday (July 26th) when Kerry Davis from AirCheck is scheduled to speak on Daikin and mini-split air conditioning/heating systems.


Stephen Colley, COORDINATOR
San Antonio Sustainable Living

Friday, June 24, 2011

Meatless Monday Recipe-Quick Pesto w/Broiled Tomatoes

Quick Pesto with Broiled Tomatoes
Serves 8; Vegan; 30 minutes or fewer

So, I did this recipe and it was SUPER easy and VERY yummy, however, I had a problem with my broiler burning the bread crumbs (even at 3 minutes). I set my oven to 325 degrees and "baked" them for a little longer. Since I'm seeing tomatoes everywhere, I figured this was the best post. If you serve with some garlic bread it turns into a light meal-perfect for summer!

Quick Pesto

3 cups basil leaves
2 cloves of garlic, peeled
1/4 cup pine nuts
1/4 cup nutritional yeast
1/2 cup olive oil
salt and pepper to taste (I had to use both)

Broiled Tomatoes

4 medium tomatoes, cored and halved crosswise
5 Tbs. plus 1 tsp. panko breadcrumbs

To make pesto: Place basil and garlic in food processor , and process until finely chopped. Add pine nuts and nutritional yeast, and process for 1 minute, or until pine nuts are finely chopped and mixture is paste-like. (I put all of above into the food processor at one time, and added the oil as directed.) With motor running, add olive oil in a steady stream. Process 1 minute more, or until smooth. Season with salt and pepper, if desired.

To make tomatoes: Preheat oven to broil. Place tomatoes cut-side up on baking sheet. Spread each tomato half with 2 tsp. Quick Pesto, and sprinkle with 2 tsp. panko breadcrumbs. Broil 3 to 5 minutes, or until breadcrumbs are browned and pesto is bubbly. Serve as a side dish.

Per Serving (1/2 tomato with topping): 84 cal.; 2 g. prot.; 6 g. total fat (<1 g. sat. fat); 6 g. carb.; 0 mg. chol.; 12 mg. sod.; 1 g. fiber; 2 g. sugars

Found: Vegetarian Times July/August 2011

Friday, June 17, 2011

Meatless Monday Recipe-Black Bean Burgers

Black Bean Burgers
Makes 6-8 patties

1 15-ounce can black beans (or 1 1/2 cups if cooking from scratch), rinsed and drained
1/2 cup quick-cooking rolled oats (not instant)
1/2 cup whole-wheat bread crumbs
4 tablespoons finely chopped onions
4 tablespoons finely chopped carrots
4 tablespoons finely chopped mushrooms
2 garlic cloves, minced
2 teaspoons nutritional yeast
1 teaspoon ground cumin
1 tablespoon soy sauce
1 tablespoon vegetarian Worcestershire sauce
1 teaspoon liquid smoke
1/4 teaspoon cayenne pepper
salt, to taste
black pepper, to taste

Directions

1. Mash beans with fork or potato masher, leaving some texture. Add all remaining ingredients and mix with your hands. It will be very thick. Form into 6 to 8 patties.

2. Lightly spray a frying pan with nonstick spray or wipe lightly with oil. On medium high-heat, brown patties on both sides.

Nutrition Information | Per serving (1 patty)

calories: 186; fat: 1.4 g; saturated fat: 0.2 g; calories from fat: 6.1%; cholesterol: 0 mg; protein: 10.3 g; carbohydrates: 34.3 g; sugar: 1.6 g; fiber: 11.7 g; sodium: 288 mg; calcium: 87 mg; iron: 3.3 mg; vitamin C: 2 mg; beta-carotene: 428 mcg; vitamin E: 0.1 mg

Found: Food for Life instructor Delisa Renideo of www.yestolife.info.

Friday, June 10, 2011

Meatless Monday Recipe-Roasted Green Beans, Fennel, Red Pepper, & Cauliflower w/ Dill

Roasted Green Beans, Fennel, Red Pepper, and Cauliflower with Dill
Vegan; Makes 8 servings

2 medium fennel bulbs, tops cut off, halved, trimmed, and sliced
1 medium cauliflower, trimmed, broken into florets, and sliced
2 large red bell peppers, seeded and thickly sliced
6 cups trimmed fresh green beans or frozen whole young green beans
1/2 cup fat-free Italian salad dressing
2 tablespoons lemon juice
2 teaspoons dried dill weed, or 2 tablespoons chopped fresh dill weed
1 teaspoon garlic granules
1/4 cup chopped fennel leaves
salt, to taste
freshly ground black pepper, to taste
nonstick cooking spray

1. Preheat oven to 350 F.

2. Combine fennel bulbs, cauliflower, bell peppers, green beans, dressing, lemon juice, dill, garlic granules, fennel leaves, salt, and black pepper in a single layer in large, shallow baking pan, coated lightly with nonstick cooking spray. (Use two pans if necessary to keep the vegetables in one shallow layer.)
Place the pan or pans on the bottom oven rack. Bake for about 40 minutes, stirring occasionally with a spatula, until the vegetables are tender and beginning to brown slightly. Serve hot.

Per serving (1/8 of recipe): Calories: 83; Fat: 0.9 g; Saturated Fat: 0.2 g; Calories from Fat: 9.7%; Cholesterol: 0 mg; Protein: 4.2 g; Carbohydrates: 18.1 g; Sugar: 8.2 g; Fiber: 7 g; Sodium: 355 mg; Calcium: 91 mg; Iron: 1.7 mg; Vitamin C: 116.4 mg; Beta-Carotene: 1373 mcg; Vitamin E: 1.2 mg

Recipe from 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

Friday, June 3, 2011

Meatless Monday Recipe-Hawaiian-style Sweet & Sour Roasted Pineapple & Bell Peppers

Hawaiian-style Sweet and Sour Roasted Pineapple and Bell Peppers

This tropical medley is a fresh alternative to a vegetable side dish. To stretch it into a main dish for four, serve it with tofu and over steamed rice.
Serves 6; Vegan

•3 cups cubed fresh pineapple
•1 medium red bell pepper, cubed (1 1/2 cups)
•1 medium red onion, cut into thin wedges (1 1/2 cups)
•1 Tbs. toasted sesame oil
•1 Tbs. vegetable oil
•1 Tbs. dark or light brown sugar
•1 Tbs. sweetened coconut flakes, optional
•1 Tbs. lime juice

Directions
1. Preheat oven to 400°F. Arrange pineapple cubes, red bell pepper cubes, and red onion wedges on ungreased rimmed baking sheet. Drizzle with toasted sesame oil and vegetable oil, sprinkle with brown sugar, and season with salt and pepper, if desired. Toss to coat.


2. Roast pineapple mixture on center oven rack 30 minutes, or until lightly browned, turning once. Remove from oven and sprinkle with sweetened coconut flakes, if using, then drizzle with lime juice. Remove to serving bowl and toss well to combine. Serve hot or at room temperature.

Nutritional Information
Per 1-cup serving: Calories: 108, Protein: 1g, Total fat: 5g, Saturated fat: 1g, Carbs: 17g, Cholesterol: mg, Sodium: 3mg, Fiber: 2g, Sugars: 12g

Found: Vegetarian Times May/June 2010

Friday, May 27, 2011

Meatless Monday Recipe-White Bean and Sage Patties

White Bean and Sage Patties
Vegan; Serves 6 to 8; Makes 12 patties


So, this is perfect for the Memorial Day Weekend! Serve this with a Fire Roasted Tomato-Chipotle sauce (the recipe will follow) for a nice kick....

1 19-oz. can white beans, drained and rinsed (reserve 2 Tbsp. liquid)
1/2 shallot, finely diced (I used 2 small green onions)
1 small carrot, finely grated
1/3 cup yellow cornmeal
1 tsp. chopped fresh sage (I used dried sage)
Coarse salt and fresh ground black pepper
1/4 cup olive oil

1. Drain beans, reserving 2 Tbs. of liquid. Transfer to a bowl and mash. Stir in shallot, carrot, cornmeal, and sage. Season with salt and pepper. Add 1 Tbsp. of reserved liquid. If mixture is dry, add the other.

2. Heat a large skillet over medium-high heat. Add 2 Tbsp. oil. Form mixture into 12 patties (about 2 1/2 inches diameter each) and saute in batches until golden brown and crisp, 2 to 3 minutes per side. Repeat with remaining oil and patties. Season patties with salt and serve.

Per Serving: 214 cal.; 10 grams fat (1 gram sat. fat); 0 mg. chol.; 26 grams carbs.; 103 mg. sod.; 7 grams prot.; 5 grams fiber

Found: Whole Living June 2011

Fire Roasted Tomato-Chipotle Sauce (Super Easy!)

1 15-oz. can crushed fire roasted-tomatoes
1 chipotle pepper
2 cloves of garlic

1. Combine fire roasted-tomatoes, chipotle peppers and garlic in a food processor until coarse puree forms.

Sunday, May 22, 2011

May's Monthly Meeting Topic

Yes, it's that time again. On Tuesday evening, we meet in the classroom in the Whole Foods Market in the Quarry at 7. This month's presentation will be by Kerry Davis of Air Check of Texas. One of the most efficient central HVAC (heating, ventilation, and air conditioning) systems one can install are mini-split heat pump systems. Unlike conventional central systems, mini-split systems can be installed without air ducts and therefore avoid the problems that often beset ducts.

Air Check is a dealer and installer of the Daikin line of mini-split HVAC systems for residential and commercial applications. With the number of different manufacturers and system types to choose from, it's wise to learn the different advantages and disadvantages of each system when considering comfort, cost, and durability. Kerry brings years of expertise to our monthly meeting, and there will be no better time for you to find out everything you ever wanted to know about mini-split systems, why they are favored around the world, and why they are just now coming into favor in the US. For more information on Air Check of Texas, please visit their webpage.

Hope to see you at Whole Foods at 7pm on Tuesday evening.

Friday, May 20, 2011

Meatless Monday Recipe-Quick-Braised Broccoli w/Sun-Dried Tomatoes & Goat Cheese

Quick-Braised Broccoli with Sun-Dried Tomatoes and Goat Cheese

Ingredient List

Serves 6

•2 Tbs. pine nuts
•1 1/2 Tbs. vegetable oil
•2 large heads broccoli (1 lb.), cut into small florets
•1/4 cup crumbled goat cheese (2 oz.)
•1/4 cup oil-packed sun-dried tomatoes, drained and sliced
•2 Tbs. balsamic vinegar

Directions

1. Toast pine nuts in dry skillet over medium heat 3 to 4 minutes, stirring occasionally. Transfer to large bowl.

2. Heat oil in same skillet over medium-high heat. Add broccoli, and cook 2 minutes, or until florets are evenly coated with oil and beginning to soften and brown, stirring constantly. Carefully add 1/3 cup water; cover tightly with lid. Steam broccoli 4 minutes, or until water has evaporated and broccoli is tender.

3. Transfer broccoli to bowl with toasted pine nuts, and season with salt and pepper, if desired. Sprinkle goat cheese over broccoli, and stir in sun-dried tomatoes. Drizzle vinegar over top, and serve warm.

Nutritional Information

Per 1 1/4-cup serving: Calories: 115, Protein: 5g, Total fat: 8g, Saturated fat: 2g, Carbs: 7g, Cholesterol: 4mg, Sodium: 74mg, Fiber: 3g, Sugars: g

Found: Vegetarian Times

Monday, May 16, 2011

To eat or not to eat? Pangasius aka Basa, Basa Catfish, Bocourti Catfish, Helicophagus hypophthalmus, Mekong Catfish, Pangas Catfish, Pangasius bocourti, Pangasius hypophthalmus, Pangasius pangasius, Pangasius Sutchi, River Catfish, River Catfish, Royal Basa, Silver Striped Catfish, Striped Catfish, Sutchi catfish, Swai, Tra or White Roughy

Is it sustainable to eat Pangasius?  It is a complicated subject.  If  you google "Pangasius" as of today (5/18/2011) the first result is entitled "Don't Eat this Fish".

This page from 1/30/2008 contains a transcription of a French 18 minute documentary that is more than damning of the Vietnamese farm raised river catfish.  Frozen in contaminated water, teeming with high levels of poison, and fed dead fish remains are among the statements which seem to settle the matter.


Qu'est ce qu'un Panga ? by sudotone

On the other hand QVD Seafood's video "QVD From the Mekong to the World" argues that their Mekong Delta pangasius  is not only environmentally sustainable but a "pillar of culture".  They tout their Vietnamese factory's certification by the National Oceanic and Atmospheric Administration's Seafood Inspection Program (often refered to as USDC inspection for the NOAA's parent department the US Department of Commerce).



A Deutche Welle piece from 2009 "GLOBAL 3000 A Fish Named Pangasiusis" paints a somewhat mixed picture by including accusations by an Alabama catfish farmer that the fish contain substances banned in the USA, while also interviewing an employee of German firm "Deutche See".  Deutche Welle says the fish is subject to strict controls on residues.  The spokesman for the company says that they are buying organic Pangasius from one of two producers in the delta.



For me a partial answer is found in the report by Seafood Watch, a program of the Monterey Bay Aquarium.  They label Pangasius as a "good alternative", not a "best choice" in their report last updated 12/07/2007.  They point out that since Pangasius is native to the Mekong Delta it does no harm when farmed Pangasius escape into the wild.  This is a major point in its favor since transfer of invasive species through aquaculture is a major problem.

Seafood Watch considers the rish of transfering diseases from the farm raised Pangasius to the wild stock to be moderate since there is no reason to believe that it will not happen. Aquaculture can produce a great deal of polution, but the scientists at Seafood Watch concluded that the risk from polution to the Mekong Delta is only moderate.

"Siting and locations for cage production in the Mekong River Delta is relatively benign. The environment in this region is already highly degraded from non-aquaculture sources, and the area is heavily used by a large human population. Additionally, large-scale cage aquaculture serves a dual purpose when combined with housing, which is built above submerged aquaculture cages (Phillips 2002). This method may aid in reducing impacts on land from development."

They note that what regulation of polution comes from import regulations of other countries rather than from the government of Vietnam.  For that reason they state that the management regime is ineffective.

Perhaps things have improved in the Delta since 2007 on the otherhand things might have gone downhill with the economic downturn.

In any case, American farm raised catfish is still considered a better choice but especially if you can confirm the conditions under which your Pangasius were raised you have a choice that is much more sustainable that most other fish you can purchase.

Friday, May 13, 2011

Meatless Monday Recipe-Potato and Cauliflower Burritos

Potato and Cauliflower Burritos
30 minutes or fewer; Vegetarian or Vegan

Since Cauliflower is still in season, here is a recipe to try that hits the yum factor!

1 15-oz. can fire-roasted crushed tomatoes
1 chipotle chile in adobo sauce, drained
2 cloves of garlic, peeled
2 tsp. canola oil
1 small onion, halved and sliced (1 cup)
1/2 tsp. dried oregano
3 cups small cauliflower florets
1 medium Yukon gold or russet potato (I used 2-3 small red potatoes since I can find them local), cut into 1/4 inch cubes
3 Tbs. chopped cilantro
4 8-inch flour or whole-wheat tortillas, warmed
1 cup cooked brown rice, warmed
1 cup grated vegan Monterey jack cheese

1. Pulse tomatoes, chipotle chile, and garlic in food processor until coarse puree forms.

2. Meanwhile, heat oil in large skillet over medium heat. Add onion and oregano; saute 2 minutes. Stir in cauliflower, potato, and tomato mixture, and season with salt and pepper, if desired. Cover, and simmer 10 minutes. Uncover, and simmer 5 minutes more, or until cauliflower and potatoes are tender. Stir in cilantro.

3. Divide cauliflower mixture among tortillas, top with rice, and sprinkle with cheese. Roll up tortillas, leaving one end open.

Per burrito: 366 cal.; 10 grams prot.; 12 grams fat (<1 gram sat. fat); 55 grams carbs.; 0 mg chol.; 491 mg sod.; 7 gram fiber; 7 grams sugar

Found: Vegetarian Times June 2011

Vegan Black Metal Chef episode 1 Pad Thai

If the tasty Meatless Monday recipes haven't inspired you to go veg, perhaps this will.

Friday, May 6, 2011

Meatless Monday Recipe-Grilled Portobello Tacos w/ Salsa Verde

Grilled Portobello Tacos with Salsa Verde
Ingredient List
Vegan; Serves 6

Marinade
•1/3 cup canola oil
•3 Tbs. balsamic vinegar
•1 tsp. black pepper

Tacos
•6 large portobello mushroom caps
•6 6-inch soft corn tortillas
•2 avocados, sliced
•2 cups chopped tomatoes
•3 cups shredded cabbage
•Vegan sour cream, optional

Salsa Verde
•4 tomatillos, chopped (or 1 cup canned)
•1 large green bell pepper or poblano chile, roughly chopped
•1 large bunch fresh cilantro, leaves only
•1 medium onion, chopped
•3 cloves garlic
•3 tsp. organic sugar or agave nectar
•1 1/4 tsp. canola oil
•1 tsp. pepper
•1/2 tsp. salt

Directions

1. Preheat grill or grill pan to high heat. To make Marinade: combine all ingredients in small bowl.

To make Tacos:

2. Brush mushroom caps with marinade. Grill mushrooms 3 to 5 minutes per side. Cool until easy to handle, then slice into strips.

To make Salsa Verde:

3. Purée all ingredients in food processor 1 minute, or until smooth. Pour salsa over mushroom strips, and let stand 5 to 10 minutes.

4. Lightly warm tortillas 15 seconds per side in skillet or on griddle. Fill tortillas with sliced mushrooms, avocado slices, tomatoes, and cabbage. Top each taco with sour cream, if using.

Nutritional Information

Per taco: Calories: 278, Protein: 6g, Total fat: 15g, Saturated fat: 2g, Carbs: 35g, Cholesterol: mg, Sodium: 257mg, Fiber: 9g, Sugars: 12g



Found: Vegetarian Times April 2010

Tuesday, May 3, 2011

The Strangest Advertising for a water saving toilet you will ever see: Numi by Kohler

I'm quite comfortable talking about toilets.  Talking about Joseph Jenkins and humanure doesn't phase me.  I have talked plenty about our Toto with its soft close seat.  I've even investigated the after market bidet converters like the Tushy Clean that turn an ordinary commode into a bidet.  I am perfectly willing to advocate for the toilet tank sink.

But, the advertising for the $6,000 Numi toilet from Kohler suggests that the fashionable elite will install them in their glass walled high rise living rooms. I suppose that when the fashionable couple is in need they will just drop trousers and get down to the necessaries without having to miss their view of the city.  Even for me, that is just too much.

Follow the link.  If they haven't removed it yet you'll find the pictures to which I refer under the "home" tab.   I'm sure they will have to take it down some day so if you are reading this in 2012 try this link to a design blog.



Friday, April 29, 2011

Meatless Monday Recipe-Zucchini Pesto

Zucchini Pesto

Since I'm seeing lots of zucchinis at the farmers markets I thought this would be a great recipe to share. If you like an added kick, add (depending on taste) 1/4 teaspoon of crushed red pepper.

Pesto is a delicious topping for steamed vegetables.

2 small zucchini or other summer squash
1 medium garlic clove
2 cups packed fresh basil leaves
2 teaspoons olive oil
1/4 teaspoon salt

Cut zucchini into 1-inch chunks (you should have about 2 cups). Steam chunks over boiling water for about 5 minutes, or until it is just tender when pierced with a sharp knife.
Place garlic and basil into a food professor fitted with a metal blade and chop until fine. Add zucchini, oil, and salt. Pulse until everything is finely chopped.

Per 1 tablespoon

Calories: 17; Fat: 1.2 g; Saturated Fat: 0.2 g; Calories from Fat: 62.4%; Cholesterol: 0 mg; Protein: 0.5 g; Carbohydrates: 1.6 g; Sugar: 0.5 g; Fiber: 0.8 g; Sodium: 75 mg; Calcium: 20 mg; Iron: 0.4 mg; Vitamin C: 3.2 mg; Beta Carotene: 454 mcg; Vitamin E: 0.2 mg

Source: Foods That Fight Pain by Neal Barnard, M.D.; recipe by Jennifer Raymond, M.S., R.D.

Found: PCRM.org

Sunday, April 24, 2011

Waste Collection as a Resource and a Way of Life: Garbage, Recycling, Community and Egypt's ultra efficient trash sorters, the Zabaleen.

In his TEDxYYC (Calagary, Canada) talk, James Furniss sets out to convince us that we can learn more about recycling from the Zabaleen of Egypt than from Singapore (who represents the extreme of the western model of trash removal). He says that the most dynamic developments in the world of waste are happening in the developing world by people who are not environmentalists.



The Zabaleen collect trash from city streets of Egypt and recycle it through hand sorting, claiming to recycle 80% of what they collect.  In his talk, Furniss brings up the conflict between the "Sanitary Landfill" method of trash handling which is about rapid removal of material to distant places and the Zabaleen's trash as a resource method.  He points out that the reason the reason most of the recyclers are Christians is that Christians are free to raise pigs which are excellent converters of food waste into meat.

Unfortunately in 2009, Egyptian officials slaughtered as many of the country's 300,000 garbage eating pigs due to a mix of religious prejudice and unfounded fear of a swine flue epidemic.  The loss of pigs caused organic waste to pile up which caused officials to see the flaws in their plan according to this Mother Earth Network article.

While Furniss's talk includes some excellent images of the Zabaleen community, the trailer for Lauren McCarthy's film "Zabaleen" brings out the beauty of their neighborhoods and people.  The details of Egyptian vernacular rascuachismo design amid the garbage is striking.


Zabaleen: A Documentary Film by Lauren McCarthy TEASER from Zabaleen on Vimeo.

A more melancholy point of view is found in the film "Garbage Dreams".  A major political problem for the Zabaleen involves Egypt's attempts to implement the western solution for hiding trash rather than reusing it.


Friday, April 22, 2011

Meatless Monday Recipe-Spring Rooted Vegetable Bake

Spring Rooted Vegetable Bake
Vegan; 15-20 min prep. time; 1 hour bake time
Serves 6-8

In my quest to invoke the flavors of spring, I found the perfect recipe the other day. I used small, farmers market fresh veggies, so please modify and enjoy to suite your taste! Serve with some crusty bread and on a bead of arugula. P. S.-This is perfect for Easter! Happy Easter and Earth Day Everyone.....

4 beets, diced (tear the beet tops to add-about 4)
2 turnips, diced
5-6 carrots, chopped
2 sweet potatoes, diced
6-8 red potatoes, diced
1 15-oz. can black beans (rinsed or you can make your own)
1/3 cup white wine (I used Bonterra-Chardonnay)
1 Tbs. thyme
1 Tbs. fresh mint leaves torn
2 pinches of rosemary (I did large pinches since I like rosemary)
vegetable broth drizzled over the vegetables (I think 1/3 cup)
extra virgin olive oil (enough to coat the bottom of the dish)

1. Preheat the oven to 400 degrees. Coat a 9x13-3quart casserole dish with olive oil.

2. Place all of the diced/chopped vegetables in the dish and pour in the wine, mint, rosemary, thyme and beet tops and stir together until coated with the olive oil. (Add more if needed.) Drizzle with the vegetable broth and stir again.

3. Bake for 45 minutes to and hour; the veggies should be tender to a fork pierce. (The time will vary depending on how large or small you dice the veggies.) Allow to cool, but serve warm.

Thursday, April 21, 2011

A sustainable hamburger? Max Hamburgers in Sweden thinks they have it

Can a fast food hamburger be healthy and sustainable? Here from TEDxPresidio is a video featuring Par Larshans, Chief Sustainability Officer for Max Hamburgers of Sweden. Beginning in 2003 they began to add menu items with low fat and low sugar and to include high fiber in their breads.

In response to "An Inconvenient Truth" they began to look at the sustainability of their products. They found that over 70% of their carbon emissions were due to their beef. They began to list the carbon impact of their products on their menus and to plant trees in Africa to offset their carbon emissions.


Meatless Monday Recipe-Southwestern Breakfast Hash

Southwestern Breakfast Hash
Vegan; Serves 4

Okay, so I know what you are thinking. But, sometimes you want breakfast for dinner or just need a really yummy idea for any meal.

2 medium red potatoes, scrubbed and cut into 1-inch pieces
3 Tbs. canola oil
1/2 tsp. ground cumin
1 jalapeno, seeded and finely diced
3 scallions, cut into 1/4-inch slices (reserve 1 for garnish)
8 oz. cherry tomatoes, halved (I kept them whole to cut on time)
1 15 oz. can black beans, drained and rinsed
2 tsp. nutritional yeast seasoning
1 8 oz. package plain, pasteurized organic temph, crumbled
1 medium avocado, coarsely chopped
Coarse salt and freshly ground black pepper

1. Bring potatoes to a boil in a pot of salted water. Cook until tender, about 6 minutes.

2. Heat 2 Tbs. oil in a large saucepan over medium-high heat. Add cumin and cook until fragrant, about 30 seconds. Add potatoes and cook, stirring occasionally, until golden 5 to 7 minutes. Transfer to a bowl; set aside.

3. Heat remaining oil over medium heat. Cook jalapeno, scallions, tomatoes, beans, yeast, and temph, stirring until tomatoes begin to break down, 5 to 7 minutes. Add potatoes and cook until heated through. Remove pan from heat and gently stir in avocado. Season with salt and pepper. Garnish with reserved scallion.

Per Serving: 457 cal.; 24 grams fat (3 grams sat. fat); 0 mg chol.; 46 grams carbs.; 100 mg sod.; 19 grams prot.; 11 grams fiber

Found: Whole Living April 2011

Wednesday, April 20, 2011

Open Hardware Design: 50 robust, efficient machines to make a farm or village and transcend artificial scarcity, and that's just the start of Marcin Jakubowski's vision

I've been reading through various versions of the Open Source Ecology website for several years previously known as openfarmtech.org.  My interest has been drawn to it repeatedly by my interest in compressed earth block construction. (The first machine they focused on is an open source compressed earth block machine.)  I seem to recall that I was intrigued but skeptical.  It sounded too ambitious to be true.  But it seems to be coming true, at least Chris Anderson, the curator for TED thinks so.

Marcin aims to create designs for fifty essential machines (apparently up from forty mentioned on one video). He intends the machines to be repairable, modular, robust, highly efficient, long lasting and cost much lower than other their closed source competitors. The machines are meant to be bolted together when possible so that they can be broken down for transport.

Among the fifty machines, those which have been at least been prototyped are a compressed earth block machine (the Liberator) , a drill press, a general power unit aka the Power Cube, a big tractor known as the Life Trac and a walk behind version called the Micro Trac, and a Torch Table a digitally controlled cutter for shaping metal.  Other machines including a sSawmill, an agricultural spader, a micro combine, a hammer mill, a well drilling rig, energy production devices, a lathe and bakery machinery are to come. This FAQ from their wiki is quite informative as is this brochure.

The designs are to be open sourced meaning that others can add to them and use them without payment, though the exact licensing terms haven't been worked out.  The intention is that people will be able to build modify and improve these devices for resale.  Though the designs will be open source, significant mechanical skills are required to create them just as substantial programming skills are required to work on open source programming projects.



Here is video that appears on the website which explains more about the Marcin's goals.  There are lots of other videos there, but this is one with much higher production values making it easier to watch.

Global Village Construction Set in 2 Minutes from Open Source Ecology on Vimeo.

Here is a 41 minute talk Marcin gave in San Francisco in July 2010 which conveys an even more expansive vision.

Marcin Jakubowski - part 1 from East Bay Pictures on Vimeo.


Friday, April 8, 2011

Meatless Monday Recipe-Spicy Spinach Frittata

Spicy Spinach Frittata
Serves 8; Vegan

Frittatas are a popular menu item for breakfast and brunch. Have your own dining-out experience by making this dish at home. It's hearty, filling, and can easily be doubled for family or friends. Feel free to substitute the spinach for kale as it contains more bioavailable calcium.

Ingredients

1 pound raw spinach, kale, or other leafy greens
1/4 cup soy creamer or other nondairy milk
1/3 cup vegetable broth
2 medium potatoes, chopped into 1/2" cubes
2 garlic cloves, minced
1 16-ounce package of extra-firm tofu, crumbled
1/8 teaspoon turmeric
1/8 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon chipotle powder

Directions

Remove spinach leaves from stems. Reduce spinach until it is thoroughly wilted by sautéing in a large pan on medium heat with the soy creamer and vegetable broth. Once spinach is reduced, add potatoes and garlic. Cook until potatoes are soft.

Preheat oven to 375 F while potatoes and garlic are cooking.
Purée half the tofu with turmeric, salt, black pepper, and chipotle powder in a food processor. Crumble the other half. Combine puréed tofu, remaining crumbled tofu, and spinach-potato mixture in a 6"x6" baking dish and mix thoroughly. Bake for 20 minutes.

Allow frittata to set for at least 10 minutes before serving.

Nutrition Information | Per 1 cup serving

calories: 108; fat: 4 g; saturated fat: 0.4 g; calories from fat: 31.2%; cholesterol: 0 mg; protein: 7.6 g; carbohydrates: 12.6 g; sugar: 1.7 g; fiber: 2.3 g; sodium: 110 mg; calcium: 160 mg; iron: 3.2 mg; vitamin C: 10 mg; beta-carotene: 2198 mcg; vitamin E: 0.8 mg

Recipe from The Get Healthy, Go Vegan Cookbook by Dr. Neal Barnard and Robyn Webb

Found: www.PCRM.com

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

Tuesday, April 5, 2011

Where in the world is the USA? Collected statistics related to the environment compare the USA to other nations.

Often in the midst of conversation, Lee Moore will throw out a cogent statistic or two related to the subject at hand. While some folks make up such statistics, Lee's interests have led him to compile reliable statistics on a wide range of subjects. Here are a number of lists largely related to environmental concerns from his personal collection.


Gasoline Prices: USD per gallon (2005)
Norway 6.2
Britain 6.0
Germany 6.0
Italy 5.9
France 5.7
Poland 5.0
Japan 4.4
Australia 3.7
USA 2.4
(Raw cost is everywhere $2/gal; the difference is tax to discourage consumption and fund mass transit.)

Gasoline Consumption : Gallons per person per year (1997)
USA 459
Germany 140
Japan 113
(Germany is the second largest consumer worldwide, so the USA really stands out.)

Fuel Economy : avg passenger vehicle mpg and average engine size (2005)
Japan 48 mpg
Europe 41 mpg 1.6 (avg engine size in liters)
Australia 32 mpg
Canada 28 mpg
USA 24 mpg 3.4 (avg engine size in liters)

Oil Consumption : barrels per person per year (1999)
USA 25
Japan 16
Europe  14
Latin Amer 4

Oil Reserves
Billions of barrels (2005)  and years remaining at current extraction rates. New fields will of course be found.
Saudi Arabia 260 billion barrels, 66 years at current rate
Iran 140 billion barrels, 93 years at current rate
Iraq 115 billion barrels, 100 years at current rate
Kuwait 100 billion barrels,100 years at current rate
UAE 100 billion barrels, 97 years at current rate
Venezuela 80 billion barrels, 73 years at current rate
Russia 75 billion barrels, 21 years at current rate
Kazakhstan 40 billion barrels, 80 years at current rate
Libya 40 billion barrels, 63 years at current rate
Nigeria 40 billion barrels, 38 years at current rate
USA 35 billion barrels, 12 years at current rate
Canada 20 billion barrels, 15 years at current rate
China 20 billion barrels, 12 years at current rate
Mexico 15 billion barrels, 10 years at current rate

Water Consumption: Cubic meters per person, includes agriculture (2002)
USA 1690
Canada 1430
Australia 940
Japan 720
Germany 710
France 700
Britain 200

CO2 Emissions : Tonnes per person (2002)
USA 20
Singapore 14
Czech Rep. 10
Russia 10
Japan 9
Poland 8
Hungary 6
Mexico 4
China 3
India 1.5

Organic Farmland: % agricultural land certified organic (2004)
Switzerland 10.3
Austria 9.8
Finland 7.1
Italy 7.0
Denmark 6.2
Sweden 6.0
Britain 4.2
Germany 4.1
Australia 2.6
Spain 2.5
Canada 0.9
Japan 0.7
USA 0.2

Environmental Taxes: Taxes on energy use, big cars, etc -- as % of total taxes. (2005)
Denmark 9.5
Holland 9.5
Germany 7.0
Britain 7.0
Japan 6.0
Poland 6.0
Spain 5.5
France 5.0
Canada 3.5
USA 3.0
(As total taxes are lowest in the USA, the actual environmental taxes are very low.)

Miscellaneous  Facts
  • In 2000 the Total National Energy Use in average BTUs per person per day was 48 in Europe and 368 in the USA.
  • The average American generates over 1600 pounds of garbage per year, more than twice that of the average European.
  • The average American consumes nearly 750 pounds of paper per year, by far the most in the world.
  • If the world's 6 billion people consumed like the average American, we would need at least 4 more planets to supply the resources and absorb the wastes.
  • In 2003 the average American consumed 53 times more resources than a Chinese, and 35 times more than an Indian.
  • American use of oil:  66% to all transportation, 40% to auto/truck gasoline.

Sources ‒ OECD (Organization for Economic Cooperation and Development), US Census Bureau, Office of Economic Development, US Energy Information Adm., US Dept of Health, Justice Policy Institute, Standard and  Poor's, UNICEF, Centers for Disease Control & Prevention, National Center for Education Statistics, Eurostat

Saturday, April 2, 2011

Meatless Monday Recipe-Mexican Rice

Mexican Rice

For extra protein in this quick side dish, stir in a can of rinsed, drained black beans just before serving.

** This is a good side dish for this Monday Meatless Monday Recipe**

Ingredient List
Serves 4

•1 Tbs. olive oil
•1 cup instant brown rice
•1 cup frozen corn
•1 cup frozen peas
•8 green onions, chopped (1/2 cup)
•3 cloves garlic, minced (1 Tbs.)
•1 tsp. ground cumin
•1/2 tsp. dried oregano
•2 Tbs. tomato paste

Directions

1. Heat oil in saucepan over medium-high heat. Add rice, and sauté 3 to 4 minutes, or until beginning to brown. Add corn, peas, green onions, garlic, cumin, and oregano, and sauté 1 minute.

2. Spoon tomato paste in 2-cup measuring cup. Add enough boiling water to make 2 cups, and stir to combine. Pour tomato paste mixture into rice, and season with salt and pepper. Reduce heat to medium-low, cover, and simmer 15 minutes, or until all liquid is absorbed. Remove from heat, and fluff with fork just before serving.
Nutritional Information
Per SERVING: Calories: 190, Protein: 6g, Total fat: 4.5g, Saturated fat: 0.5g, Carbs: 32g, Cholesterol: mg, Sodium: 427mg, Fiber: 5g, Sugars: 4g

Found: Vegetarian Times March 2008

Friday, March 25, 2011

Simple Salad with a Simple Balsamic Vinaigrette

Simple Salad with a Simple Balsamic Vinaigrette
Vegan; Serves 4

So, when I was at the Farmers Market the last weekend, I was able to pick up all of these... Serve as a light lunch or a side with your meal. I know that this is a simple salad, but the dressing WAS very yummy!! Put what you like, and the more you add--the more filling it will be.

1 bunch Romaine lettuce
1 cup yellow tomatoes
1/4 cup raisins
1/4 cup walnuts

Ingredients for the dressing:

1/4 cup balsamic vinegar (I used a pomegranate balsamic vinegar)
1 teaspoon dark brown sugar (this is optional**note** You can use up to 2 tsp)
1/4 teaspoon salt
1/2 teaspoon fresh ground black pepper (I used basic black pepper)
3/4 cup olive oil

Beat the vinegar in a bowl with the optional sugar, garlic, salt and pepper until sugar and salt dissolves. Then beat in the oil by droplets, whisking constantly. (**Or place all the ingredients in a screw-top jar and shake to combine-This was easier.) Taste and adjust the seasonings.

Toss a few tablespoons of the dressing with the salad mix and desired salad ingredients and serve immediately.

If not using dressing right away, cover and refrigerate, whisking or shaking again before use.

Friday, March 18, 2011

Meatless Monday Recipe-Spicy Garden Couscous

Spicy Garden Couscous
Vegan

Adapted from The Co-Op Cookbook, by Rosemary Fifield (Chelsea Green, 2000).

Couscous only takes 5 minutes to make. When you load it up with fresh garden veggies like zucchini and red bell peppers, you get great antioxidant nutrition. Add some ginger and hot pepper flakes and you’ve made one fast and spicy treat for a night when you don’t have a lot of time to cook.
This is one quick-to-make and tasty crowd-pleaser.

INGREDIENTS
1 cup dried couscous
3 cups vegetable stock or water, divided
1 tablespoon olive oil
1 medium onion, finely chopped
4 cloves garlic, minced
1 tablespoon finely chopped fresh ginger
4 carrots, cut into coins
pinch hot red pepper flakes
1/8 teaspoon ground coriander
2 zucchini, cut into 1/2-inch rounds
1 red bell pepper, cut into 1/2-inch pieces

1. Put the couscous in a large bowl and add 1 cup of boiling stock or water. Cover the bowl and let stand for 5 minutes.

2. Heat oil in a large skillet over medium heat. Add the onions, garlic, and ginger and cook, stirring, for 1 minute. Add carrots, red pepper flakes, coriander, and remaining stock. Bring to a boil, reduce heat, cover, and cook 5 minutes. Add zucchini, cover, and cook 3 minutes. Add red bell pepper, and cook uncovered for 3 minutes.

3. Fluff couscous with a fork. Pour vegetables and cooking liquid over it, mix, and serve.
Serves 6.

Found: Care2.com

Friday, March 11, 2011

Meatless Monday Recipe-Portobello Swiss-Chard Sandwiches

Portobello–Swiss Chard Sandwiches
Serves 4; Vegan

Pete Solomita of Brooklyn , NY , teaches public and private cooking classes. He developed this recipe to showcase how tasty veg food can be. Swiss chard is a good source of vitamins and minerals, including iron and calcium, and is delicious in this sandwich.

Ingredient List

**4 large portobello mushroom caps, stemmed (1 lb.) (I had better luck with the baby bellas)
4 Tbs. plus 1 tsp. olive oil
**2 cloves garlic, minced (about 2 tsp.) (I used green garlic, it was a more subtle taste)
1 large bunch Swiss chard, coarsely chopped (4 cups)
1 small Vidalia onion, thinly sliced (about 3/4 cup)
**1 Tbs. balsamic vinegar (I used a pomegranate balsamic vinegar and it came out SO yummy!)
1 medium-size yellow tomato, thinly sliced (1 cup)
4 crusty French sandwich rolls, split

Directions

1. Preheat oven to 400F. Place mushrooms, stem side up, on baking sheet lined with parchment paper. Brush with 1 Tbs. oil, and sprinkle with salt and pepper. Bake 20 to 25 minutes, or until tender. Cool to room temperature, then cut into 1/4-inch-thick slices.

2. Meanwhile, heat 1 tsp. oil in large skillet over medium-high heat. Add garlic, and cook 30 seconds. Add chard and 2 Tbs. water, and cook 5 to 7 minutes, or until leaves begin to wilt, turning frequently with tongs. Cover; remove from heat.

3. Whisk remaining 3 Tbs. oil with balsamic vinegar in small bowl. Season to taste with salt and pepper.

4. Divide mushroom slices and chard among bottoms of rolls. Top with onion and tomato slices, and drizzle each with 1 Tbs. oil-vinegar mixture. Cover with roll tops, and serve.

Nutritional Information
Per SERVING: Calories: 353, Protein: 8g, Total fat: 19g, Saturated fat: 2g, Carbs: 38g, Cholesterol: mg, Sodium: 525mg, Fiber: 5g, Sugars: 6g

Found: Vegetarian Times July 2006

Friday, March 4, 2011

Meatless Monday Recipe-Tomato Basil Bisque

Tomato Basil Bisque
Vegan; 2 hrs.

1 small beet, trimmed and peeled
2 Tbsp. extra-virgin olive oil
1/2 cup chopped onion
2 garlic cloves, peeled and thinly sliced
1/2 cup chopped celery
6 cups vegetable broth
12 small tomatoes, coarsely chopped, or 1 15-oz. can whole tomatoes
1 cup chopped fresh basil
1 tsp. dried thyme
1/2 tsp. dried oregano
1 cup cubed tofu
Sea salt, to taste
Freshly ground black pepper, to taste
Basil leaves, for garnish

Preheat the oven to 350°F.

Put the beet on a baking sheet and bake until tender, 1 to 1 1/2 hours. When cool enough to handle, chop and set aside.

In a large soup pot, heat the olive oil and add the onion, garlic, and celery. Sauté for 5 to 10 minutes, until tender, stirring occasionally.

Add the broth, tomatoes, basil, thyme, and oregano and bring to a boil. Reduce the heat and simmer for 20 to 25 minutes, stirring occasionally. Set aside to cool.

Transfer the soup, the cooked beet, and the tofu to a food processor or blender and blend until smooth. This may have to be done in batches. Return the soup to the pot, gently reheat, and add salt and pepper to taste. Garnish each serving with a whole basil leaf and serve at once.

From The Candle Café Cookbook
by Joy Pierson and Bart Potenza with Barbara Scott-Goodman

Friday, February 25, 2011

Meatless Monday Recipe-Chickpeas in Sauce

Chickpeas in Sauce

This is a very simple Indian recipe that takes very little effort and the results are quite tasty. I would make this again and add some spinach or swiss chard stirred into it toward the end of the cooking and then you would have a complete meal. I served it with basmati rice, and it would also be good with naan.

This recipe is from the cookbook At Home with Madhur Jaffrey.

3 tbsp olive or canola oil
3/4 tsp whole cumin seeds
1 cup finely chopped onions
1 tsp finely grated peeled fresh ginger
3/4 tsp ground coriander
1/4 - 1/2 tsp cayenne pepper
1/4 tsp ground turmeric
1 cup finely chopped tomatoes
1 tsp salt
2 1/2 cups cooked, drained chickpeas
2 cups torn spinach leaves
1/2 tsp garam masala
1 tsp lemon juice

1. Pour the oil into a frying pan and set over medium heat. When hot, put in the cumin seeds. After 10 seconds, put in the onions. Stir and fry until the onions turn brown at the edges. Add the ginger and stir once. Add the coriander, cayenne, and turmeric and stir once. Put in the tomatoes and stir for a minute. Now add 1 cup water and the salt. Bring to a boil. Cover and turn heat to low, and simmer 10 minutes. Add the chickpeas. Bring to a boil. Cover, turn heat to low, and cook 15 minutes. Add the garam masala, spinach and lemon juice. Stir and cook, uncovered, on low heat, another 5 minutes.

Found: Treehugger.com

Thursday, February 17, 2011

Meatless Monday Recipe: Portobello-Swiss Chard Sandwiches

Portobello–Swiss Chard Sandwiches
Vegan; 30 minutes; Serves 4

Pete Solomita of Brooklyn , NY , teaches public and private cooking classes. He developed this recipe to showcase how tasty veg food can be. Swiss chard is a good source of vitamins and minerals, including iron and calcium, and is delicious in this sandwich.

Ingredient List

4 large portobello mushroom caps, stemmed (1 lb.)
4 Tbs. plus 1 tsp. olive oil
2 cloves garlic, minced (about 2 tsp.)
1 large bunch Swiss chard, coarsely chopped (4 cups)
1 small Vidalia onion, thinly sliced (about 3/4 cup)
1 Tbs. balsamic vinegar
1 medium-size yellow tomato, thinly sliced (1 cup)
4 crusty French sandwich rolls, split

Directions

1. Preheat oven to 400F. Place mushrooms, stem side up, on baking sheet lined with parchment paper. Brush with 1 Tbs. oil, and sprinkle with salt and pepper. Bake 20 to 25 minutes, or until tender. Cool to room temperature, then cut into 1/4-inch-thick slices.

2. Meanwhile, heat 1 tsp. oil in large skillet over medium-high heat. Add garlic, and cook 30 seconds. Add chard and 2 Tbs. water, and cook 5 to 7 minutes, or until leaves begin to wilt, turning frequently with tongs. Cover; remove from heat.

3. Whisk remaining 3 Tbs. oil with balsamic vinegar in small bowl. Season to taste with salt and pepper.

4. Divide mushroom slices and chard among bottoms of rolls. Top with onion and tomato slices, and drizzle each with 1 Tbs. oil-vinegar mixture. Cover with roll tops, and serve.

Nutritional Information
Per SERVING: Calories: 353, Protein: 8g, Total fat: 19g, Saturated fat: 2g, Carbs: 38g, Cholesterol: mg, Sodium: 525mg, Fiber: 5g, Sugars: 6g

Found: Vegetarian Times: July 2006

Thursday, February 10, 2011

Meatless Monday Recipe-Veggie Parmesan

Veggie Parmesan
Makes about 12 one-cup servings; Vegan

This recipe is loaded with a variety of delicious vegetables, interesting textures, and strong flavors—perfect for a memorable meal like this.

In honor of Valentine's Day this Monday, this may just be that special dish one was looking for! Happy Valentine's Day from my family to yours!

1 12.3-ounce package firm silken tofu
1 cup bread crumbs or panko Japanese-style bread crumbs
3 cups fresh baby spinach
1 12-ounce can diced tomatoes, drained
1 8-ounce package sliced mushrooms
1 zucchini, sliced in circles
1 large eggplant, sliced in circles
1 26-ounce jar spaghetti sauce
1 cup nutritional yeast, divided
4 garlic cloves, minced
1/4 cup thinly sliced fresh basil

Preheat oven to 350 F.

1. In a bowl, mix tofu, garlic, and 1/2 cup nutritional yeast well, until smooth.

2. Layer as follows in a large casserole dish:

1/3 of the spaghetti sauce
all eggplant slices
1/2 of the tofu mixture (spread well)
all zucchini slices
1/3 of the spaghetti sauce
all sliced mushrooms
1/2 of the tofu mixture
all diced tomatoes
all spinach
1/3 of the spaghetti sauce

Spread remaining 1/2 cup nutritional yeast over top. Cover with bread crumbs and basil.

3. Bake for about 40 minutes, until sauce is bubbling and veggies are soft.

Serve with warm, soy-buttered bread!

Per 1-cup serving: calories: 192; fat: 4.3 g; saturated fat: 0.7 g; calories from fat: 19.5%; cholesterol: 0 mg; protein: 11.5 g; carbohydrates: 31.4 g; sugar: 10.1 g; fiber: 6.5 g; sodium: 426 mg; calcium: 76 mg; iron: 2.9 mg; vitamin C: 10.7 mg; beta-carotene: 704 mcg; vitamin E: 1.9 mg

Recipe from Isis Israel, at Saladmaster

Found: The Cancer Project and PCRM.com

Friday, February 4, 2011

Meatless Monday Recipe-Vegetable Paella

Vegetable Paella
Vegan

3 1/2 cups vegetable broth, divided
1 large onion, chopped
2 garlic cloves, chopped
1 medium green or red bell pepper, seeded and chopped
1 1/2 cups dry brown rice
1 teaspoon saffron
1/4 teaspoon crushed red pepper
1 15-ounce can artichoke hearts, drained, or 1 8-ounce package frozen artichoke hearts
1 cup fresh or frozen green peas
1 15-ounce can kidney beans, drained
kosher or sea salt, to taste
freshly ground black pepper, to taste

Heat 1/2 cup broth in a heavy skillet over medium-high heat. Add onion, garlic, bell pepper, and rice and sauté for 5 minutes.
Add remaining 3 cups broth, saffron, and crushed red pepper. Bring to a boil, cover, and cook over low heat for 45 minutes. Add artichoke hearts, peas, and beans. Cover and cook for an additional 10 minutes, until rice is tender. Season with salt and black pepper.

Nutrition Information
Per serving (1/6 of recipe): 302 calories; 2 g fat; 0.4 g saturated fat; 5.4% calories from fat; 0 mg cholesterol; 11.4 g protein; 61.7 g carbohydrate; 6.1 g sugar; 14.3 g fiber; 945 mg sodium; 61 mg calcium; 2.6 mg iron; 23.3 mg vitamin C; 315 mcg beta-carotene; 0.3 mg vitamin E

Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb
Found: PCRM.org