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, June 3, 2011
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.
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.
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
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.
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.
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
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
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.
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
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.
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.
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.
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
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
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.
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
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
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
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.
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
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
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
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
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
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
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
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
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
Directions
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
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
Directions
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.
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
Vegan
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.
Directions
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
Vegan
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.
Directions
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
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
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