Food & Recipes

  • Bulgur Wheat and Quinoa Pilaf

    1 cup bulgur wheat
    1 cup quinoa
    1 large onion, chopped
    1 cup chopped celery
    1/4 cup minced fresh parsley
    1 teaspoon crushed dried rosemary or dried thyme or oregano
    Salt to taste

    Place the bulgur and quinoa in a dry, heavy skillet (such as cast-iron), stir-fry pan, or wok over high heat and cook, stirring constantly, until the grain smells toasty. Remove from the heat immediately and set aside.

    Steam-fry the onion and celery in a large nonstick saucepan with a tight lid until the onion begins to soften. Add the broth, bulgur, quinoa, parsley, and rosemary, thyme, or oregano. Bring to a boil over high heat, then reduce the heat to low and cook, uncovered, for 20 minutes. Let stand for 5 minutes. Fluff with a fork and season with the salt.

  • In Season: Butternut Squash

    This hearty gourd has a whole lot of life beyond the Thanksgiving dinner table. Packed with plenty of powerful nutrients, butternut squash offers fiber, potassium for strong bones, and vitamin B6, which boosts the nervous and immune systems. Its bright, tangerine hue reflects its most powerful health benefit: carotenoids, which protect against heart disease.

    By Pamela Brill
  • Lemon and Artichoke Tagine (Moroccan Stew)

    2 tablespoons whole-wheat flour
    12 ounces low-fat chicken substitute strips, such as Yves Veggie Chicken Tenders,
    Lightlife Smart Menu Chik’n Strips, or Morningstar Farms Meal Starters Chik’n
    Strips
    1 large onion, sliced
    6 cloves garlic, chopped
    2 cups sliced mushrooms
    1 large green or red bell pepper, cored, seeded, and cut into chunks
    2 cups low-sodium vegetarian broth
    1 tablespoon group coriander
    1/2 tablespoon black pepper
    1/4 teaspoon ground turmeric
    1/4 teaspoon ground ginger
    1/4 teaspoon paprika
    1/4 teaspoon crushed red pepper
    1 lemon, with peel, sliced and seeded
    1 jar (7 ounces) marinated artichoke heart quarters, rinsed under hot water and drained
    Salt to taste

    Place the flour in a shallow dish and roll the chicken substitute strips to coat. Place the strips in a large, heavy, deep nonstick skillet or stir-fry pan over medium-high heat and cook until browned. Remove from the pan and set aside.

    Add the onion and garlic to the skillet and steam-fry until soft, adding very small amounts of water as needed to prevent sticking and burning. (Or place in a microwaveable dish, cover, and microwave on high for 7 minutes.)

    Add the strips, mushrooms, bell pepper, broth, coriander, parsley, black pepper, tumeric, ginger, paprika, and red pepper. Place the lemon slices on top of the stew, cover reduce the heat, and simmer for 30 minutes.

    Remove and discard the lemon slices. Stir in the artichokes and cook just until heated. Season with salt and serve immediately.

    MAKES 4 SERVINGS

    Per serving: 165 calories, 20 g protein, 25 g carbohydrates, 3 g sugar, 1 g total fat, 3% calories from fat, 0 mg cholesterol, 10 g fiber, 584 mg sodium

  • Chocolate-Dipped Strawberries

    1/4 cup Wax Orchards fudge topping
    12 large fresh whole strawberries, cleaned, with stems

    Heat the topping in a small saucepan just until softened. Divide equally into 2 small bowls. Hold strawberries by the stem ends, dip in the topping, and enjoy!

    MAKES 2 SERVINGS

    Per serving: 125 calories, 1 g protein, 29 g carbohydrates, 23 g sugar, 1 g total fat, 5% calories from fat, 0 mg cholesterol, 4 g fiber, 41 mg sodium

  • Wheatberry Pancakes

    1 cup wheat berries (whole wheat kernels)
    1 tablespoon whole flaxseed
    2 cups water
    1/3 cup chickpea flour (besan) or low-fat soy flour
    1 tablespoon sugar
    2 teaspoons lemon juice
    1/2 teaspoon baking soda
    1/2 teaspoon salt

    Place the wheat berries, flaxseed, and water in a blender and process at high speed for about 2 minutes. Add the flour and process for 2 to 3 minutes or until very smooth. Add the sugar, lemon juice, baking powder, baking soda, and salt and process until well mixed.

    Heat a heavy nonstick griddle or skillet (a nonstick electric griddle cooks very evenly) over high heat until drops of water dance on the surface and then quickly disappear. Reduce the heat to medium-high. Working in batches if necessary, pour dollops of batter quickly onto the griddle, leaving space to expand. When bubbles appear on the surface, gently flip the pancakes. Don’t overcook; they should be a bit puffy when you take them off the griddle, so they are light and cakey.

    MAKES TWELVE 4” PANCAKES (3 SERVINGS)

    Per serving: 261 calories, 11 g protein, 53 g carbohydrates, 6 g sugar, 3 g total fat, 9% calories from fat, 0 mg cholesterol, 9 g fiber, 534 mg sodium

  • Roasted Butternut Squash, Rosemary, and Garlic Lasagna

    3 pounds squash, diced
    1/4 cup butter
    4 tablespoons flour
    4 cups milk
    2 tablespoons rosemary
    1 head raosted garlic
    Lasagna noodles
     

    1. Layer diced squash in a shallow baking pan, roast for 10 minutes at 450 degrees; then mash roasted squash.

    2. In a heavy saucepan, combine butter, flour, milk, and rosemary. Stir in roasted garlic, simmer for another 10 minutes; then add mashed squash.

    3. Pour sauce into baking dish, and cover with 3 lasagna noodles. Spread remaining sauce over pasta, and assemble another layer. Cover with foil, and bake for 30 minutes at 375 degrees.

  • Black Bean Soft Tacos

    Tofu Sour Cream
    1 package (12.3 ounces) reduced-fat extra-firm silken tofu, crumbled
    1/2 teaspoon sugar
    1/4 teaspoon salt

    Place the tofu, lemon juice, sugar, and salt in a food processor or blender and process until very smooth. Refrigerate in a covered container for up to 1 week.

     

    Tacos
    8 corn tortillas (6-inch)
    1 1/2 cups Vegetarian “Refried” Beans made with black beans*
    2 cups Low-Fat Guacamole**
    1 cup no-sugar-added tomato salsa
    4 cups finely shredded green cabbage or lettuce
    1 cup Tofu Sour Cream

    Heat the tortillas (see note). Spread about 3 tablespoons of beans down the middle of each tortilla. Top with guacamole, salsa, cabbage or lettuce, and tofu sour cream. Eat out of hand with lots of napkins!

    Per serving (8): 174 calories, 10 g protein, 33 g carbohydrates, 3 g sugar, 1 g total fat, 7% calories from fat, 0 mg cholesterol, 7 g fiber, 557 mg sodium

  • Vegetarian “Refried” Beans

    4 1/2 cups cooked or 3 cans (15 ounces each) black, small red, kidney, or pinto beans, rinsed and drained.
    1 small onion, finely chopped
    2 tablespoons red wine vinegar
    1 teaspoon salt
    1 teaspoon ground cumin
    1 teaspoon dried oregano
    1 teaspoon dried garlic granules
    1 teaspoon chili powder
    Hot-pepper sauce to taste (optional)
    A few dashes of liquid smoke (optional)

    Place the beans, onion, vinegar, salt, cumin, oregano, garlic granules, chili powder, hot-pepper sauce, if desired, and liquid smoke, if desired, in a food processor. Blend for several minutes or until very smooth. Transfer to a serving bowl, cover, and refrigerate.

    For hot dip, microwave on high for about 3 minutes or heat in a skillet, stirring constantly.

  • Low-Fat Guacamole

    5 ounces fresh green beans or frozen small whole green beans
    1/2 cup reduced-fat firm or extra-firm silken tofu
    3 tablespoons lemon juice
    2 cloves garlic, crushed
    1/2 teaspoon ground cumin
    1/4 cup chunky no-sugar-added tomato salsa

    1. Cook the green beans and lima beans in enough water to cover for about 5 minutes or just until tender but not mushy. Drain well, transfer to a food processor, and blend until smooth.
    2. Add the tofu, lemon juice, garlic, salt, and cumin and blend until smooth. Add the salsa and pulse briefly to mix. Scoop into a covered bowl and refrigerate.

  • Roasted Butternut Squash Salad With Warm Cider Vinaigrette

    1 squash
    2 tablespoons olive oil
    1 tablespoon maple syrup
    1 teaspon salt
    1/2 teaspoon pepper
    3/4 cup apple cider
    2 tablespoons apple cider vinegar
    2 tablespoons shallots, minced
    2 teaspoons Dijon mustard
    1/2 cup olive oil
    Salt and pepper to taste
    4 ounces arugula (optional)

    1. Season squash with olive oil, maple syrup, salt, and pepper. Roast 15 to 20 minutes at 400 degrees.

    2. In a small saucepan, combine apple cider, apple cider vinegar, and minced shallots; cook 6 to 8 minutes.

    3. Add Dijon mustard, olive oil, and salt and pepper to taste. Mix 4 ounces baby arugula with squash; top with vinaigrette.