Showing posts with label vegetarian. Show all posts
Showing posts with label vegetarian. Show all posts
Friday, March 20, 2015
Slow Cooker Vegetarian Chili Shepherds Pie
I got an email yesterday from Donna who asked if I had a recipe that used leftover chili and it dawned on me that I hadnt ever posted the vegetarian chili shepherds pie I included in the second book.
This recipe first has you make some chili, but if you made 3 crockpots-worth of chili for Fathers Day weekend, definitely feel free to use that as the filling!
The Ingredients.
serves 6
1 (15-ounce) can black beans, drained and rinsed
1 (15-ounce) can kidney beans, drained and rinsed
dont want to use canned beans? Heres how to cook dried beans.
1 (16-ounce) package frozen corn
1 small onion, diced
1 (15-ounce) can tomato sauce
1 teaspoon ground cumin
1/2 teaspoon kosher salt
1/2 teaspoon black pepper
1 cup shredded cheddar cheese
2 cups mashed potatoes (leftover, fresh, from a box-- your choice!)
1/2 teaspoon smoked paprika
The Directions.
Use a 4-quart slow cooker. Drain and rinse the beans, and add to the crockpot. Add corn and diced onion. Pour in the tomato sauce, and add cumin, salt, pepper. Stir well to combine. Sprinkle the shredded cheese evenly over the top.
Squish the 2 cups of mashed potatoes down on your chili with the back of a wooden spoon. Now dust with the smoked paprika.
Cover and cook on low for 5-6 hours, or on high for 3-4. Uncover the slow cooker near serving time and let cook uncovered on high for 20-30 minutes to cook away any collected condensation. The potatoes will brown on top a tiny bit and begin to pull from the sides.
The Verdict.
This is a fantastic was to either use up already-made chili, or clean out your pantry! The touch of smoked paprika at the end is my favorite part, it gives a bit of something special to the mashed potatoes. If youd like a traditional shepherds pie (well, sort of traditional. youd need to use ground lamb to make it really truly traditional), heres a recipe for you.
Im getting an awful lot of questions about the sponsored posts. No, I will not do only sponsored posts from now on. The timing with the Coca-Cola event and the Philadelphia cream cheese posts was/is unfortunate--and I can see how it would look that way. I spend a lot of time on the internet, and need to compensate myself for the time spent.
I also need to sell books, or the publishers will not continue to allow me to write for them. Its just how it all works. Im immensely fortunate I have the opportunity to work from home while being full-time with my children. But I cant ignore the bills or the mortgage, and it isnt fair to me to work for free.
Ive put the recap post for Coca-Cola over on the Totally Together website because I needed to put up a cream cheese post here yesterday (only one more of those to go!)--- the most valuable information I learned at the Coke event was that women need to help women.
I’m in the midst of a new site redesign (nothing will change, but it will all be different. don’t freak out.) and would like to start an everyone-is-included blog/website roll. If you have a site that you’d like included and you’re a REAL person and not some spam monster, please email me at contact@stephanieodea.com (I’m the contact!) with the subject line: blogroll and I’ll get you on the list. This roll will constantly be updated—it’s time we reach out and support one another.
Thank you for being so wonderful. Have a fantastic day.
Thursday, March 12, 2015
Vegetarian Recipe for Green Chile and Pinto Bean Layered Mexican Casserole
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| This Vegetarian Green Chile and Pinto Bean Layered Mexican Casserole is a perfect Meatless Monday dish |
This new recipe for A Month of Daily Phase One Recipes is the firstborn child of my Green Chile Mexican Casserole with Ground Beef and Layered Mexican Casserole with Chicken (that are also Phase One), and once Jake and I had the idea of trying to create a vegetarian casserole with some of those same flavors, it took us three tries to get it right. But this final version is a definite winner, with all the flavors that make bean and green chile burritos such a favorite of many people. Even though casseroles aren't too photogenic, I love them for the way the flavors combine to make a sum that's greater than the parts, and a leftover casserole like this in the fridge is always a nice benefit.
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Egg Crust Vegetarian Breakfast Pizza
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| Egg-Crust Vegetarian Breakfast Pizza has a lot of pizza toppings on an eggy crust. |
(This Egg Crust Vegetarian Breakfast Pizza that's also perfect for Meatless Monday is today's pick for the month of Daily Phase One Recipes. You can see all the recipes from the month by clicking Daily Phase One Recipes. Check after the recipe for Phase One Flashbacks from this day in 2012 and 2013.)
When I posted my Egg-Crust Breakfast Pizza with Pepperoni, Olives, Mozzarella, and Tomatoes a few people asked why it was not called a Frittata. (If you're not familiar with Frittatas, they're a type of Italian omelet that's cooked partly on the stove and then finished under the broiler.) These Breakfast Pizzas that I'm having fun experimenting with are made with just two eggs and the egg is about half cooked before the pizza topping ingredients are layered on top. Then the Breakfast Pizza is cooked for a few minutes with a lid on and browned under the broiler so the cheese is melted and golden-brown. There are similarities, but frittatas have much more egg in proportion to other ingredients, while the egg part of the Breakfast Pizza really is more like a "crust" with the other ingredients added on top. This vegetarian version of a Breakfast Pizza was just as delicious as the first one, and I'd enjoy this for a Meatless Monday breakfast, lunch, or dinner.
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Wednesday, March 11, 2015
Recipe for Vegetarian Penne Pasta with Butternut Squash Mushrooms Scallions and Goat Cheese
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| This delicious Vegetarian Penne Pasta with Butternut Squash, Mushrooms, Scallions, and Goat Cheese has just enough goat cheese to add an interesting flavor boost. |
I've already confessed to being a butternut squash addict, and I'm always craving it at this time of year. And even though I wrote a post about How to Peel and Cut Up a Butternut Squash, sometimes I can't resist those package of pre-cut butternut squash that show up at Costco every fall. This delicious Vegetarian Penne Pasta with Butternut Squash, Mushrooms, Scallions, and Goat Cheese is a recipe I came up with that used half a two-pound package of pre-cut squash with some brown Crimini Mushrooms, a generous amount of chopped scallions, and just enough goat cheese to keep it interesting. You can use Feta if you're not a fan of the more pungent goat cheese, and some people might like to add some freshly grated Parmesan at the table. This recipe does have a few steps, but it's quick enough for an easy week-night dinner, and perfect for Meatless Monday.
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Sunday, March 8, 2015
Broccoli Shitake Mushroom and Red Pepper Quiche With A Brown Rice Crust How To Make A Healthy Vegetarian Quiche
Sauté the red bell pepper, red onion and shitake mushrooms.
A brown rice crust is easy to make and is low in calories and fat.
Sprinkle with 2 tablespoons of shredded parmesan and bake.
After baking 45 minutes at 375 degrees, let sit for 10-15 minutes.
Beware Restaurant Quiche
When some people see the word "broccoli" or "vegetable" in a menu item, they often get the false impression that the dish is healthy. With vegetable quiche dishes, nothing could be further from the truth. Thats because most quiche dishes made in a restaurant are prepared with butter, heavy cream, full fat cheeses and lots of eggs. And thats just the filling! The crust is generally made from refined white flour and butter or lard. It wouldnt be hard for a slice of restaurant quiche to be over 600 calories and contain 40 to 50 grams of fat.
How To Lighten Up A Veggie Quiche
First, the Crust
I was very excited to find ready made, whole wheat and spelt crusts at Whole Foods. At first glance, I thought that would be a healthy choice for my crust. After reading the label, however, I was surprised to find out that one crust contained almost 900 calories, 64 grams of fat and 32 grams of saturated fat. Even though the saturated fat was from "tropical" oils and contained zero cholesterol, I was still put off by the amount of total fat and calories. I found a few recipes that made a crust using a mixture of cooked rice and eggs and was very pleased with the results. To step it up a notch, I used brown rice and an egg white. The resulting crust had half the calories and 1/16th the fat of the ready-made whole wheat crust. It wasnt as convenient as pulling it out of the freezer but it was still pretty easy to make and certainly worth the effort.
Then, the Dairy
You can lower the calories and saturated fat and still get a very nice consistency by using reduced or low fat cheese instead of full fat cheese. In this recipe I use low fat cottage cheese and reduced fat swiss or cheddar. You can also replace cream with soy milk or fat free evaporated milk. To further reduce the calories and cholesterol, you can replace one of the eggs with 2 egg whites. The flavor created by adding a few tablespoons of high quality parmesan on top will give the impression that all of the dairy ingredients are rich and decadent and no one will realize that youve made these healthy substitutions.
Finally, the Vegetables
There is no need to fry the vegetables in loads of butter. Steam the broccoli and lightly sauté the onions, peppers and mushrooms in a few teaspoons of olive oil.
And the Result is...
The following recipe uses all of these techniques and weighs in at around 300 calories a slice with14 grams of fat and only 4 grams of saturated fat. It also provides around 20 grams of high quality protein and almost 7 grams of fiber. Thats pretty healthy for a quiche.
Good Menu for a Brunch, Baby or Bridal Shower
A veggie quiche is great to serve at a brunch or shower. Serve with roasted baby potatoes, a big fruit or raw green salad and, for a special treat, Mimosas (a flute filled with half champagne and half orange juice). Enjoy!
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Broccoli, Shitake Mushroom and Red Pepper Quiche in a Brown Rice Crust
[serves 8]
For the crust [youll need a 9 inch pie pan]
2 cups cooked brown rice
1 large egg white
pinch of salt and pepper
For the filling
2 cups broccoli florets
2 teaspoons olive oil
1/2 cup red onion, thinly sliced
1 cup red bell pepper, thinly sliced
1 cup baby shitake mushrooms
2 large organic, cage free eggs
2 large organic, cage free egg whites
1/2 cup unsweetened soymilk or fat free evaporated milk
1/2 cup low fat organic cottage cheese
1/2 cup reduced fat swiss or cheddar cheese, shredded
1/2 teaspoon sea salt
1/8 to 1/4 teaspoon black pepper
1/2 teaspoon fresh thyme (or 1/4 teaspoon dried)
2 tablespoons fresh parsley (or 1 tablespoon dried)
2 tablespoon parmesan, shredded
Preheat oven to 400 degrees F. Combine cooked brown rice, egg white, and a pinch of salt and pepper in a small bowl. Lightly grease a 9 inch pie pan. Press the rice mixture into the bottom of the pie pan and up the sides. Bake for 8 to 9 minutes until it "sets". Remove from oven. LOWER THE OVEN TO 375 degrees.
Steam the broccoli until fork tender and separate into small pieces. Remove from heat and let cool. Sauté the onion, bell pepper and shitake mushrooms until they soften, about 8 to 10 minutes. Remove from heat and let cool. Place the eggs and egg whites in a mixing bowl and lightly beat. Add the milk, cottage cheese, shredded swiss or cheddar cheese, salt, pepper, thyme and parsley and mix thoroughly. Add the cooled broccoli and sautéed vegetables and mix well. Pour mixture into the baked rice crust and top with parmesan cheese. Bake at 375 degrees for 45 minutes or until you can gently shake the quiche and it doesnt wiggle. Remove from oven and let sit for 10 to 15 minutes before serving.
Per serving: 304.1 calories, 13.9 g fat, 4 g saturated fat, 119 mg cholesterol, 19.8 g protein, 33.2 g carbohydrates and 6.6 g of fiber.
Saturday, March 7, 2015
Best Raw Vegan Vegetarian and Non Vegetarian Sources of Iron How to Help Avoid Iron Deficiency Anemia and Toxicity
Why Iron is Important
The World Health Organization claims that iron deficiency is the number one nutritional disease in the world affecting 30% of the population. Although many of the 2 billion affected are women and children in third world countries, iron deficiency is also prevalent in industrialized countries. Children, young girls and women of childbearing age are most “at risk” in the United States.
The most important use of iron in our bodies is to form hemoglobin – a molecule in our red blood cells that carries oxygen throughout our system. If there is not enough iron in your diet, you run the risk of developing iron deficiency anemia. Symptoms of anemia include fatigue, headache, shortness of breath, brittle nails, irritability, sore tongue, paleness of the skin, dizziness, weight loss and unusual food cravings.
Heme iron is the most easily absorbed form and only comes from animal products. Non-heme iron comes from plants and animal products. Plant sources contain 100% non-heme iron and animal products contain 40% heme and 60% non-heme iron. Because non-heme iron is less easily absorbed, vegetarians have a higher Recommended Daily Allowance of this nutrient. Even so, iron is so prevalent in the plant kingdom, with dietary care, vegetarians are no more at risk for iron deficiency than meat eaters.
Factors that Reduce Iron Absorption
Phytates, commonly found in nuts, beans and grains, can reduce the absorption of iron. Soaking or sprouting these foods, which is commonly done in the raw food community, can reduce phytic acid making the iron more bio-available. If buying bread or cereal, choose “sprouted” grain when available.
Tannins also decrease the absorption of iron and are found in black tea, coffee and wine. You may want to have that glass of wine before your iron-rich meal and skip the tea and coffee until much later.
Calcium should also be avoided when trying to optimize iron absorption. Calcium supplements should be taken several hours before eating an iron rich meal and calcium rich beverages such as milk should also be avoided during the meal.
Low stomach acid and antacids reduce iron absorption.
Phosphates in soft drinks can also reduce absorption of this important mineral. Here is one more reason not to drink soda with a meal (or ever, actually).
Factors that Enhance Iron Absorption
Vitamin C significantly enhances the absorption of non-heme iron. Citrus fruits, being high in vitamin C, improve iron absorption. When vegans and vegetarians eat many vitamin C rich fruits and vegetables, their absorption of non-heme iron can equal the absorption of heme iron by meat eaters. High vitamin C foods include: guava, kiwi, papaya, berries, citrus, orange juice, peppers, spinach, kale, broccoli, brussels sprouts, cauliflower, and greens to name a few. Don’t forget, this vitamin is very heat sensitive, so it’s always better to eat the fruits and vegetables raw or cook them “crisp tender”.
Stomach acid also enhances absorption.
Daily Requirements for Non-Vegetarians
Adult men and post-menopausal women: 8 mg
Women of childbearing age: 18 mg
Pregnant women: 27 mg
Lactating women: 9 to 10 mg
Daily Requirements for Vegetarians
Adult men and post-menopausal women: 14 mg
Women of childbearing age: 33 mg
Pregnant vegetarian women: 48.6 mg
Can you get Too Much Iron?
The upper limit for iron is 45 mg a day which isn’t difficult to reach if your multi has iron, you cook with cast iron cookware and you eat fortified foods such as Total or Multigrain Cheerios. Excess iron has been known to cause constipation and GI distress. Iron toxicity symptoms include fatigue, headaches, nausea, shortness of breath, weight loss, dizziness, and a gray hue to the skin. A hypothesis exists that suggests excess stored iron may lead to heart disease in men and post-menopausal women. Younger women, who regularly decrease their iron store during menstruation, enjoy a lower rate of heart disease. This would explain why women’s rate of cardiovascular disease after menopause increases. Many health professionals now suggest that adults avoid iron supplementation unless they are anemic. Many multi-vitamins are available "without iron".
Raw Food Vegan Sources of Iron: (source, NutritionData.com)
Raw Vegetables (Per 1 cup serving)
Asparagus, 2.9 mg
Mustard spinach, 2.3 mg
Leeks, 1.9 mg
Kale, 1.1 mg
Dandelion greens, 1.7 mg
Spring onions, 1.5 mg
Fruits (Per ½ cup serving or as noted)
Dried Apricots, 3.8 mg
Dried Peaches, 3.2 mg
Dried currants, 2.3 mg
Sun dried tomatoes, 2.5 mg
Avocado (1 cup pureed), 1.4 mg
Raw Nuts and Seeds (Per 1 ounce serving or as noted)
Pumpkin and squash seeds, 4.3 mg
Sesame seeds, 4.1 mg
Organic raw Tahini (1 tablespoon), 3.0 mg**
Cashew nuts, 1.9 mg
Pine nuts, 1.6 mg
Flax seeds, 1.6 mg
Hemp seeds, 1.3 mg
Grains
Unfortunately, very little data exists on raw, sprouted grains.
Crude rice bran (2 tablespoons) 2.7 mg
Sprouted wheat (1/2 cup) 1.2 mg
Raw Beans (Per 1 cup serving)
Peanuts, 6.7 mg
Sprouted lentils, 2.5 mg
Snow peas, sugar snap peas, 2.0 mg
Other
Dried spirulina (1 tablespoon), 2 mg
Parsley (1/2 cup fresh), 1.9 mg
Cumin seed (1 teaspoon), 1.3 mg
Dried Thyme (1 teaspoon), 1.2 mg
Cooked Vegan Food Sources of Iron (Source: NutritionData.com)
Cooked Vegetables (Per 1 cup serving or as noted)
Spinach, 6.4 mg
Swiss Chard, 4.0 mg
Potato (1 large baked), 3.2 mg
Beet greens, 2.7 mg
Collards, 2.2 mg
Brussels sprouts, 1.8 mg
Turnip greens, 1.2 mg
Kale, 1.2 mg
Broccoli, 1.0 mg
Cooked Grains (Per 1 cup serving)
Kellogg’s Oat Bran Flakes, 25.2 mg
General Mills Whole Grain Total, 24 mg
Multigrain Cheerios, 18.6 mg
Spelt, 3.2 mg
Quinoa, 2.8 mg
Multigrain bread,(2 slices), 1.4 mg
Brown rice, 0.8 mg
Cooked Beans (Per 1 cup serving)
Soybeans, 8.8 mg
Lentils, 6.6 mg
Black beans, 3.6 mg
Pinto beans, 3.6 mg
Garbanzo beans, 3.2 mg
Kidney beans, 3.0 mg
Peas, 2.4 mg
Other
Blackstrap molasses (2 tablespoons), 7.2 mg**
Sources of Heme Iron (Per 3 oz. serving or as noted)
Chicken livers, simmered, 9.9 mg
Chicken, thigh meat, stewed, 1.2 mg
Beef liver, braised, 5.4 mg
Beef, lean top sirloin, 1.5 mg
Egg, hard-boiled (2 large), 1.2 mg
Pacific oysters, raw, 4.3 mg
Tuna, light, canned in water, drained, 1.3 mg
Salmon, wild Atlantic, cooked dry heat, 0.9 mg
(**) source, manufacturers information
Summary
Iron is plentiful in both the animal and plant kingdoms.
Vegans can get sufficient iron from plants by eating those high in iron and eating foods like fortified cereals. Iron absorption will increase with the consumption of foods high in vitamin C at the same meal. To optimize iron consumption, grains and beans can be soaked to lessen phytate content. Tannins, antacids and soda should be avoided and calcium supplements should not be taken at mealtime.
Raw food vegans (especially pregnant women or women of childbearing age) may have a harder time getting sufficient iron, especially if on a 100% raw food diet. If you are 80% raw or less, consider supplementing your diet with high iron foods like cooked beans and taking all of the other precautions listed above.
Men and post-menopausal women should be careful not to supplement or eat too many iron-fortified foods unless they have iron deficiency anemia.
Healthy Vegan and Vegetarian Thanksgiving Menu and Recipes
A simple vegan antipasto appetizer.
Vegan split pea soup with carrots.
Vegan stuffed pumpkin with quinoa, pecans, cranberries and apples.
Vegan lemon tahini encrusted baked cauliflower.
Vegan sweet potato casserole with pineapple and pecans.
Garden fresh green beans with garlic, lemon and dill.
Vegan apple and blackberry crisp.
Vegan carrot cake with cashew cream icing.
A Healthy and Vegan Friendly Thanksgiving
If you are hosting a Thanksgiving dinner and have some vegan guests, heres what you need to know. Vegans do not eat any animal products - besides avoiding meat, fish and poultry,(that includes broth made from turkey, chicken or beef), they dont use milk, eggs, cheese, butter and honey (although some vegans eat honey so make sure to check). This menu provides vegan friendly recipes from appetizers to desserts. The quinoa stuffed sugar pumpkin makes a great main entree. Even if you arent a vegan or vegetarian, these delicious dishes will make your Thanksgiving meal lighter and healthier.
How to Make Your Favorite Recipe Vegan Friendly
To make your own recipes vegan friendly, replace:
* Butter with a vegan buttery spread or olive oil
* Honey with agave syrup
* Eggs with EnerG egg replacer or make an egg by whipping up 1 tablespoon of ground flax seed with 3 tablespoons of water
* Chicken or beef broth with vegetable or mushroom broth
* Ricotta cheese with tofu processed in a food processor
* Cream with silken tofu
Healthy Vegan Thanksgiving Menu
[Please click on the recipe titles to link to the actual recipes and then hit the back arrow to return to this posting].
Appetizer
I love to serve a big Vegan Antipasto when we entertain. For the non-vegans, you can add baby buffalo mozzarella or chunks of provolone. This antipasto is very easy to make and can be assembled in minutes.
Soup
One of my favorite soups is Vegan Split Pea Soup with Carrots. You can make this ahead of time and reheat on Thanksgiving day. Or, make it early in the day and leave it in the pot. Set aside and warm it right before dinner.
Main Course
For the main entree we have Vegan Stuffed Pumpkin with Quinoa, Pecans, Cranberries and Apples. This is a very filling dish so if you make all the other side dishes, this recipe will serve 8. Ive chosen 3 healthy and fairly easy side dishes to go with the stuffed pumpkin and/or with a traditional turkey. The first is Vegan Lemon Tahini Encrusted Baked Cauliflower. This dish makes a very elegant presentation and slices nicely. Although this recipe usually serves 4, with all the other dishes, a large cauliflower would probably serve 6 to 8. The next dish is Vegan Sweet Potato Casserole with Pineapple and Pecans. This light and healthy casserole will serve 8 and can be made the day before. The last side dish is Garden Fresh Green Beans with Garlic, Lemon and Dill. This recipe will serve 6 to 8.
Dessert
For dessert we have 2 options. The first is a Vegan Gravenstein Apple and Blackberry Crisp . Of course you can replace the Gravensteins with other apples and you can also replace the blackberries with cranberries or raisins. This recipe serves 6. The second dessert is Vegan Carrot Cake made with a cashew cream icing. The sheet cake can serve up to 30 people so if you have a smaller crowd, pour the entire batter in a 9"x13" pan, make only half the icing and just ice the top. That will still serve up to 20 people but you can eat if for several days or send some home with your guests!
Check out the 2010 Healthy Vegan Thanksgiving Menu!
I hope you enjoy these menus for your Thanksgiving or other winter holiday feasts.
Check out more vegan recipes and articles on vegan nutrition on my blog.
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