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


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