Saturday, January 29, 2011

Meatless Monday Recipe: Whole-Wheat Rotini with Wilted Mustard Greens

Whole-Wheat Rotini with Wilted Mustard Greens
Vegetarian (can be made Vegan); 30 minutes or fewer

“More mustard greens!” That’s what the VT staff asked for when they tasted the first version of this recipe. Now it’s an even better source of vitamins C and E. Shaved Parmesan provides tryptophan, and canola oil offers omega-3s.

So, when I first tried this recipe I followed it to a "T". I didn't care for it as much as the way I modified it! Everything I put a star next to is how I modified the recipe.....

Green garlic is picked before it has a chance to mature, the flavor is not quite as over powering as the 4 gloves of "mature" garlic.

Ingredient List
Serves 4

•1 1/2 lb. mustard greens, trimmed and coarsely chopped (9 cups)
•**1/2 lb. whole-wheat rotini pasta (I used a tomato and basil based spaghetti)
•1/4 cup canola oil
•**4 cloves garlic, coarsely chopped (4 tsp.) (I used 1 green garlic with 1/2 the leaves)
•**1 tomato, seeded and chopped
•1 oz. shaved Parmesan cheese, optional


1. Bring large pot of salted water to a boil. Add mustard greens, and blanch 3 minutes. Remove greens to colander with slotted spoon. Add rotini to 
water, and cook according to package directions.

2. Heat oil in large skillet or wok over medium-low heat. Add garlic and cook 30 seconds. Add greens, increase heat to medium, and cook 2 to 3 minutes.

3. Drain pasta, and reserve 1/4 cup cooking water. Stir pasta, tomatoes and reserved cooking water into mustard green mixture, and cook 2 to 3 minutes, or until sauce is hot and bubbly. Serve 1 cup pasta sprinkled with Parmesan cheese, if desired.

Nutritional Information
Per 1-cup serving: Calories: 382, Protein: 12g, Total fat: 16g, Saturated fat: 1g, Carbs: 51g, Cholesterol: mg, Sodium: 137mg, Fiber: 10g, Sugars: 5g

Found: Vegetarian Times

Monday, January 24, 2011

January Meeting Announcement

We resume our monthly meetings at Whole Foods Market in 2011 by welcoming Joe Alderman from PCM South. Joe contacted me after running across something I had said about one of compressed earth blocks' best attributes, that of being host to a phase change material. In the case of compressed earth block (and likewise adobe, rammed earth, and other earthen construction) the phase change material is water. The earthen material absorbs moisture out of the air overnight and gives it up to evaporation in the heat of the next day. The act of evaporation, phase changing from liquid to gas, requires heat to occur, and draws that heat from the surrounding spaces. Swamp coolers operate in much the same way.

Joe Alderman has a patented process of adding phase change material, in this case specific salts, to cellulose insulation to be used in standard wood stud construction in wall cavities, ceilings, or immediately under roof decking. Instead of fluxing between liquid and gas like water does, the salts flux between solid and liquid phases. All the detail you can burn your brain cells on can be found on Joe Alterman's website, PCM South. So if you are intrigued with the cooling attributes of phase change materials and you don't happen to be fortunate to live in a compressed earth block home (yet), all is not lost. You can benefit from phase change materials in your conventionally-built home. Come to the meeting on the 25th to learn more.

Friday, January 21, 2011

Meatless Monday Recipe-Spinach, Beet, and Orange Salad with Ginger-Agave Dressing

Spinach, Beet, and Orange Salad with Ginger-Agave Dressing

All of these are in season right now!

Beets pair beautifully with citrus, and this salad is a delicious example. Beets come in a variety of colors—not only several shades of red and purple, but also pink, yellow, and even white! And have you ever wondered what to do with those beautiful green leafy beet tops? They don’t have to go to waste, the tops are very nutritious and can be lightly steamed or served fresh in a salad mix.

2 small beets, scrubbed and trimmed, stems removed
6 cups baby spinach
2 medium oranges, peeled and cut into sections
4 tablespoons rice vinegar
2 tablespoons agave nectar
2 teaspoon paprika
2 teaspoons grated fresh ginger
1/2 teaspoon chili powder
juice of 1 lime

1. Preheat oven to 400 F. Wrap each beet in foil to seal. Place beets on a baking sheet.

2. Roast beets until fork tender; this may take as little as 40 minutes or as much as 1 hour and 20 minutes depending on the size of the beets. Let beets cool, unwrap, and peel beets under running water. Cut beets into bite-size wedges.

3. Arrange spinach on a platter and top with beets and oranges.

4. To prepare the dressing: Add vinegar, agave nectar, paprika, ginger, and chili powder to a saucepan and bring to a boil. Add lime juice. Let dressing cool and drizzle over spinach salad.

Nutrition Information
Per serving (1/4 of recipe): 89 calories; 0.5 g fat; 0.1 g saturated fat 5%; calories from fat; 0 mg cholesterol; 2.5 g protein; 20.6 g carbohydrate; 13.5 g sugar; 3.5 g fiber; 59 mg sodium; 100 mg calcium; 2.3 mg iron; 51.1 mg vitamin C; 2947 mcg beta-carotene; 1.5 mg vitamin E

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

Thursday, January 13, 2011

Meatless Monday Recipe-Kale Lasagna Diavolo

Kale Lasagna Diavolo
Vegetarian; 1 hr. 20 min

In honor of MLK day, I'm hoping that most of you will have time to make this dish. My whole family loved it, and left me 2 slices. I made it in an 8x11 glass baking dish. So, I made more then the recipe calls for.

Warm up a winter evening with a spicy lasagna that gets hearty texture from chopped kale. Goat cheese mashed into traditional ricotta gives it flavorful tang.

1 tsp. olive oil, plus more for oiling pan
1 8 oz. bunch kale-stems removed (I ran out of kale, so I added spinach to this mix)
1 15 oz. pkg. fat-free ricotta cheese
4 oz. chevre or soft goat cheese (I used 5 oz. chevre cheese that had black pepper in it)
2 cups prepared tomato puree (I used 1 15oz can diced tomatoes and 1 8 oz. can contadina sauce and pureed it together using my blender-came out to 2 1/2 cups)
1/2 tsp. red pepper flakes (with the black pepper in the goat cheese, I cut this to 1/4 tsp.)
6 lasagna noodles, cooked and drained or 6 no-cook lasagna noodles (I used 9 noodles)
1/4 cup grated Parmesan cheese

1. Preheat oven to 400 F. Coat 8 inch square baking pan with oil.

2. Cook kale in large pot of boiling salted water 2 minutes. Drain, and rinse under cold water until cool enough to handle. Thoroughly wring out kale, then chop. Season with salt and pepper, if desired, and set aside. (I did not season.)

3. Mash together ricotta and chevre in bowl, set aside.

4. Heat 1 tsp. oil in small saucepan over medium-low heat. Add garlic and cook 15 seconds, or until fragrant. Add tomato puree and red pepper flakes; simmer 5 minutes, or until thickened.

5. Spread 1/4 cup sauce in prepared baking dish. Place 2 lasagna noodles on top of sauce. Top with half of cheese mixture, half of kale, and 1/3 cup sauce. Top with two more noodles, remaining cheese and remaining kale. Top with remaining lasagna noodles and cover with remaining sauce. Sprinkle with Parmesan cheese and bake 40 minutes, or until cheese has melted and lasagna is bubbly.

Per 1 cup serving: 183 cal.; 14 grams prot.; 5 grams total fat; 3 grams sat. fat; 21 grams carbs.; 13 mg chol.; 450 mg sod.; 2 grams fiber; 5 grams sugars

Found: Vegetarian Times Jan./Feb. 2011

Friday, January 7, 2011

Meatless Monday Recipe-Tempeh Sloppy Joes

Tempeh Sloppy Joes
Makes 4 servings

1 cup water, divided
1 small onion, chopped
1 green bell pepper, seeded and chopped
1 8-ounce package tempeh, crumbled into small pieces
1 8-ounce can tomato sauce
2 tablespoons ketchup
1 tablespoon agave nectar
1 tablespoon apple cider vinegar
1 tablespoon vegan Worcestershire sauce
2 teaspoons prepared mustard
1/2 teaspoon garlic powder
4 multigrain hamburger buns

1. Heat 1/2 cup water in skillet. Add onion and bell pepper and sauté until cooked through. Add remaining 1/2 cup water and tempeh. Sauté for 5 to 7 minutes, allowing the tempeh to get well-done.

2. Add tomato sauce, ketchup, agave nectar, vinegar, Worcestershire sauce, mustard, and garlic powder and cook for 15 minutes.

3. Serve on buns.

Note: You can substitute faux meat crumbles, textured vegetable protein (TVP), or even lentils in this recipe.

Nutrition Information

Per serving: 273 calories; 7.9 g fat; 1.6 g saturated fat; 24.5% calories from fat; 0 mg cholesterol; 17.6 g protein; 36.6 g carbohydrate; 14.4 g sugar; 6.3 g fiber; 666 mg sodium; 143 mg calcium; 3.9 mg iron; 27.7 mg vitamin C; 239 mcg beta-carotene; 1.5 mg vitamin E

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