Vegetarian

Vegan Mushroom Stroganoff

by on Jun.15, 2017, under Entrees, Vegan, Vegetarian

Ingredients:

8 ounces uncooked ribbon noodles
1 tablespoon olive oil
1 yellow onion, chopped
3 tablespoons whole wheat flour, divided
2 cups beefless beef broth or vegetable broth
1 tablespoon soy sauce
1 teaspoon lemon juice
1 teaspoon tomato paste
1 1/2 pounds mushrooms (half Portobello and half White Button mushrooms), cut into large 2-inch chunks
1/2 teaspoon dried thyme
1/2 teaspoon dried sage
1/2 teaspoon salt
1 tablespoon white wine vinegar
1/4 cup vegan sour cream (optional)
10 turns of fresh ground, black pepper
1/4 cup flat-leaf parsley, minced

Instructions:

  • Cook the noodles per the direction on the package. Under cook them a bit because they will be cooked again once incorporated into the sauce.
  • Drain and set aside.
  • In a large saucepan, add the olive oil and sauté the onions for 3 minutes over medium heat.
  • Add the flour and cook for 30 seconds, stirring constantly.
  • Gradually add the broth, soy sauce, lemon juice, and tomato paste, while stirring at the same time. Stir until mixture becomes thick and bubbly, about a minute.
  • Add the mushrooms, thyme, sage, and salt. Stir to combine.
  • Cook for 5 minutes, stirring frequently until mushrooms have shrunk in size.
  • Add the vinegar and simmer for 4 more minutes.
  • Add the noodles, sour cream, 1 tablespoon of flour, black pepper, and parsley and cook on low for an additional 5 minutes.
  • Garnish with parsley.

Nutritional Information:

Total Calories: 795 | Total Carbs: 104 g | Total Fat: 21 g | Total Protein: 50 g | Total Sodium: 1,548 g | Total Sugar: 13 g

(Per Serving: serves 4-6 people) Calories: 159 | Carbs: 20.8 g | Fat: 4.2 g | Protein: 10 g | Sodium: 309 mg | Sugar: 2.6 g

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Italian Orzo Spinach Soup

by on Jun.15, 2017, under Entrees, Soup, Vegan, Vegetarian

Total Time: 30 Mins
Prep Time: 5 Mins
Cook Time: 25 Mins

Ingredients:

2 tablespoons olive oil
1 small white onion, peeled and diced
1 cup diced carrots
1 cup diced celery
3 cloves garlic, peeled and minced
6 cups chicken or vegetable stock
1 (14-ounce) can fire-roasted diced tomatoes
1 1/2 cups (about 8 ounces) DeLallo whole wheat orzo pasta, or other whole wheat pasta
1/2 teaspoon dried thyme
1/4 teaspoon dried oregano
1/4 teaspoon dried rosemary
4 cups loosely-packed spinach
salt and black pepper
optional toppings: freshly-grated Parmesan cheese, crushed red pepper flakes

Directions:

Heat oil in a large stock pot over medium-high heat. Add onion and saute for 4 minutes, until soft. Add carrots, celery and garlic and saute for an additional 3 minutes. Add chicken stock, tomatoes, orzo (pasta), thyme, oregano, rosemary and stir to combine. Bring soup to a simmer, stirring occasionally. Reduce heat to medium-low and simmer for 10 minutes, stirring occasionally, until the pasta is al dente.

Stir in the spinach and cook for 1-2 minutes until it is bright green and wilted. Taste, and season with salt and black pepper as needed.

Serve warm, garnished with your desired toppings.

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Pumpkin Spiced Avocado Smoothie

by on Dec.12, 2014, under Smoothie, Vegetarian, Wheat Belly

Pumpkin Spiced Avocado Smoothie

Ingredients

½ ripe avocado
¼ cup coconut milk
¾ cup almond milk
½ frozen banana
1½ tablespoons maple syrup, or more to taste (substitute Coconut Sugar for Wheat Belly)
1½ – 2 teaspoons pumpkin pie spice

Directions

Combine everything in a blender and puree until smooth.
For a thinner smoothie, add additional almond milk.

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Cauliflower Crust Pizza

by on Dec.12, 2014, under Entrees, Pizza, Vegetables, Vegetarian, Wheat Belly

Cauliflower Pizza

2 cups cauliflower, grated (about 1/2 a large head)
1 large egg, lightly beaten
1 1/2 cup part skim mozzarella, shredded and divided
2 tablespoons Parmesan cheese, grated
1/4 cup tomato sauce, homemade or store bought
1 cup grape tomatoes, sliced in half
2 cloves garlic, sliced
1/4 teaspoon red pepper flakes, crushed
1/4 cup basil leaves, for garnish

Heat oven to 425°. Line a rimmed baking sheet with parchment paper.

Grate the cauliflower using a box grater until you have 2 cups of cauliflower crumbles. Place in a large bowl and microwave for 7-8 minutes, or until soften. Remove and let cool. Mix in the egg, 1 cup mozzarella, Parmesan cheese, and salt and pepper. Once combined, pat into a 10-inch round on the prepared pizza pan. Spray lightly with non-stick spray and bake for 10-15 minutes, or until golden.

Top the pizza with the sauce, remaining mozzarella, cherry tomatoes, garlic, and red pepper flakes. Bake in the oven until melted and bubbly, another 10 minutes. Top with basil before serving.

Cauliflower Pizza Nutrition Facts

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Vegetable and Chickpea Curry

by on Oct.16, 2012, under Soup, Type II Friendly, Vegetarian

Makes: 4 to 6 servings
Ingredients
3 cups cauliflower florets
1 15-ounce can chickpeas, rinsed and drained
1 cup loose-pack frozen cut green beans
1 cup sliced carrots
1/2 cup chopped onion
1 14-ounce can vegetable broth
2-3 teaspoons curry powder
1 14-ounce can light coconut milk
1/4 cup shredded fresh basil leaves
Cooked brown rice (optional)

Directions
1. In a 3-1/2- or 4-quart slow cooker, combine cauliflower, chickpeas, green beans, carrots, and onion. Stir in broth and curry powder.
2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.
3. Stir in coconut milk and shredded basil leaves. Spoon rice, if using, into bowls, and ladle curry over the top.

Nutrition facts per serving: 219 calories, 8g protein, 32g carbohydrate, 7g fat (4g saturated), 9g fiber

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Creamiest Mac and Cheese

by on Sep.14, 2011, under Entrees, Pasta, Vegetarian

2 cups elbow macaroni (8 ounces)
3 tablespoons butter
2 large eggs
3/4 heavy cream or evaporated milk
1 teaspoon salt
3/4 teaspoon black pepper
3/4 teaspoon mustard powder
Pinch cayenne pepper (optional)
1 1/2 cups shredded Cheddar cheese (6 ounces)
8 slices American cheese

Directions
1. In a large pot of boiling salted water, cook the macaroni according to the package directions. Drain well and return the pasta to the pot. Add the butter and stir over medium heat until the butter has melted and the pasta is coated.

2. In a medium bowl, whisk together the eggs, cream, salt, black pepper, mustard powder, and cayenne pepper, if using. Pour the egg and cream mixture into the pot and stir. Add the cheeses and continue stirring over medium heat until the sauce has thickened and is very creamy, about 3 minutes. Serve hot.

Serves 4 to 6

Take Away Tip
Dairy products are delicate creatures when they come across heat. There’s always the risk of curdling, which makes a clumpy mess. The best protection against curdling, folks, is fat. So, regular milk, with its lower fat content, will just not cut it in this recipe. Stick with the heavy cream or evaporated milk, and this mac will be at its creamy best!

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Fresh Corn Salad with Tomatoes

by on Sep.10, 2011, under Salad Dressing, Salads, Vegetarian

Rice, Brown, cooked 2 Cups
Corn Kernels, cooked 1 Cup
Celery, minced 1/3 Cup
Shallot, medium, minced 1 each
Tomato, chopped, peeled 1/2 Cup
Lemon Juice 1 Tbsp.
Balsamic Vinegar 1 Tbsp.
Basil, minced, fresh 1 Tsp.
Thyme, minced, fresh 1 Tsp.
Dijon Style Mustard 1/2 Tsp.
Salt, Sea To Taste
Pepper, fresh ground To Taste
Lettuce, Romaine Garnish for serving – optional

In a medium bowl, combine the rice, corn, celery and shallot. In a blender or food
processor, combine the tomato, lemon juice, vinegar, basil, thyme, mustard, salt and
pepper. Process on high until well combined (about 25 seconds). Pour the dressing

Time to prepare: Quick
Servings: 4
Nutritional Information / Serving: 175 Calories; 1g Fat

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