Pineapple Tofu Stir-Fry

From EatingWell

2 servings, 1 1/2 cups each
Active Time: 35 minutes
Total Time: 35 minutes

Nutrition Profile:
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High calcium | High potassium |

Ingredients:

• 1 - 8-ounce can pineapple chunks or tidbits, 3 tablespoons juice reserved ( I would use fresh)
• 5 teaspoons rice vinegar
• 1 tablespoon reduced-sodium soy sauce
• 1 tablespoon ketchup
• 2 teaspoons brown sugar
• 7 ounces extra-firm, water-packed tofu, drained, rinsed and cut into 1/2-inch cubes (See Tip for Two)
• 1 teaspoon cornstarch
• 3 teaspoons canola oil, divide
• 1 tablespoon minced garlic
• 2 teaspoons minced ginger
• 1 large bell pepper, cut into 1/2-by-2-inch strips

Preparation:

1. Whisk the reserved 3 tablespoons pineapple juice, vinegar, soy sauce, ketchup and sugar in a small bowl until smooth. Place tofu in a medium bowl; toss with 2 tablespoons of the sauce. Let marinate for 5 minutes. Add cornstarch to the remaining sauce and whisk until smooth.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Transfer the tofu to the skillet using a slotted spoon. Whisk any remaining marinade into the bowl of sauce. Cook the tofu, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer the tofu to a plate.

3. Add the remaining 1 teaspoon oil to the skillet and heat over medium heat. Add garlic and ginger and cook, stirring constantly, until fragrant, about 30 seconds. Add bell pepper and cook, stirring often, until just tender, 2 to 3 minutes. Pour in the sauce and cook, stirring, until thickened, about 30 seconds. Add the tofu and pineapple chunks (or tidbits) and cook, stirring gently, until heated through, about 2 minutes more.

• Make Ahead Tip: The tofu can marinate (Step 1) for up to 30 minutes.

Nutrition:

Per serving: 263 calories; 12 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 34 g carbohydrates; 10 g protein; 4 g fiber; 368 mg sodium; 549 mg potassium.

Nutrition Bonus: Vitamin C (280% daily value), Vitamin A (50% dv), Calcium (25% dv), Magnesium (18% dv).

Exchanges: Exhanges: 2 fruit, 1 vegetable, 1 medium-fat meat, 1 1/2 fat

Source: Helping Reshape the World Newsletter, 04/27/10

Stuffed Grape Leaves

Serves 15

"Ever make a favorite appetizer for a party and secretly wish for plenty of leftovers? This recipe for vegetarian stuffed grape leaves, incites just such thoughts for one fl@vors subscriber kind enough to share her special recipe with us. She wrote, 'I take them for parties when I bring the appetizer, but I love it when there are leftovers. I like these with lots of lemon squeezed over.' Sounds like a naturally tasty recipe."

Ingredients

3 medium onions, chopped
1/3 cup extra virgin olive oil
1 (6 ounce) package long grain and wild rice (comes with a seasoning packet)
8 ounces tomato sauce
1 cup water
Salt and pepper to taste
1 cup flat-leaf parsley, finely chopped
2 tablespoons lemon juice
1/2 cup pine nuts
1 (8 ounce) jar grape leaves, (about 50 grape leaves)

Garnishes
Chopped parsley
Lemon wedges

Method

Sauté onions in olive oil over medium heat for 10 minutes or until golden. Stir in rice and seasoning packet, tomato sauce and water. Bring to boil. Cover tightly and simmer over low heat until all liquid is absorbed, about 25 minutes. Stir in salt, pepper, parsley, lemon juice, and pine nuts. Rinse grape leaves in cold water and dry thoroughly. Place leaves rib side down. Place well-rounded teaspoon of filling in center of leaf. Fold both sides over to center. Fold over one end and roll up. Arrange in 2-quart casserole, seam side down. Add 2 cups water. Weight stuffed leaves with plate. Bake at 350°F for 45 minutes.

Refrigerate until chilled, still weighted down. Remove from water. Serve cold with parsley and lemon wedges.

Nutrition

Per serving (about 3oz/95g-wt.): 140 calories (70 from fat), 8g total fat, 1g saturated fat, 0mg cholesterol, 590mg sodium, 15g total carbohydrate (2g dietary fiber, 2g sugar), 3g protein

Tags: Make Ahead, Entertaining, Greek, Gluten Free, Sugar Conscious, Vegan,Dairy Free, Wheat Free, Vegetarian

Source: http://www.wholefoodsmarket.com/recipes/60

Spinach Pie & Pineapple Dessert

A friend's mom makes this and I love it so much that I decided to give it a try. I used:

1 sheet Pepperidge Farm phyllo

2 boxes of frozen chopped spinach

1 small onion, chopped

6 oz. crumbled reduced-fat feta

2 eggs (as binder)

Salt

Oregano

I mixed all the ingredients in a bowl, poured them into a greased pyrex mold, topped it with the phyllo and egg wash and baked it at 400ºF for 15-20 minutes. So gooooood!!! I did overestimate the saltiness of the feta, though. I will add more salt to the mix next time I make it.

I had leftover phyllo so I cut up some pineapple, put it in a ramekin and topped it with the phyllo, some egg wash and maple sugar. It came out sooo good! Next time I'll sprinkle the pineapple with some flour or arrowroot so the juice that comes out of it makes a sauce.

Curried Kale with Caramelized Shallots

"Kale, is one of nature's super foods. Enjoy it raw, sauteed, juiced or made into Kale chips. I like to use the heartier Dino Kale for this tangy yet subtlety sweet recipe that will give you a new found love for this healthy & nutritious super food!" 3 Shallots, thinly sliced 1 TBL Coconut Oil 1 TBL Curry Powder 1 TBL Agave Nectar 1 tsp. fresh lemon juice 1 bunch Kale (about 4 oz) stems removed and chopped into large pieces 2 TBL Tamari, Braggs or Nama Shoyu 2 TBL Water Heat oil over medium heat, add shallots and sauté until dark brown and caramelized, about 20 minutes. Stir in curry powder, agave and lemon juice. Add kale, soy sauce and water. Cover and steam for 5 minutes, stirring occasionally until kale is still chewy but tender. Do not overcook. Serve over Quinoa or Brown Rice! Source: Karma Chow Newsletter, 04/08/10

Holiday Table Worthy Veggie Meatloaf

3/4 c. Tomato Paste 3 TBL Tamari, divided 1 TBL dark agave nectar ½ tsp liquid smoke 1 TBL plus 2 tsp garlic, minced and divided ¼ c. olive oil, divided 1 c. onion, chopped & divided 1 c. Portobello mushrooms, chopped ½ c. celery, diced ½ c. carrot, finely diced ¾ tsp. sea salt ¾ tsp. freshly ground pepper ¾ c. cooked brown rice 2 c. cooked French lentils 1-1/2 tsp. Vegan Worcestershire sauce ¼ tsp. Dijon mustard 1 TBL Arrowroot powder ¾ c. gluten free/wheat free breadcrumbs 1. Preheat oven to 350 degrees. Line a loaf pan with parchment paper and set aside. 2. Cook lentils and brown rice per package directions. Set aside to cool (these can be prepared the day before and stored in the refrigerator overnight) 3. In a small bowl, combine tomato paste, 2 TBL tamari, agave, liquid smoke & 1 TBL garlic. Set aside 4. Heat a large skillet over medium heat, add 2 TBl olive oil and ½ cup onions. Saute for 5 minutes. Add mushrooms and sauté for 7 minutes. Transfer to a small bowl. Add the remaining 2 TBL of olive oil to skillet and sauté the celery, carrots, remaining garlic, salt and pepper over low heat. Cover and cook 10 minutes, stirring occasionally until veggies are tender. 5. In a food processor, pulse the rice and lentils 10 times. Transfer to a large blow. In the food processor, pulse cooked veggies, Worcestershire sauce, remaining TBL tamari, mustard, arrowroot and 1/3 cup of tomato mixture 10 times. Add to rice & lentil mixture. Fold in reserved sautéed mushrooms & onions, breadcrumbs and ½ cup raw chopped onion. 6. Press half of the mixture into the prepared loaf pan and spread with half of the tomato topping. Then, press the rest of the mixture into the pan, and coat with remaining tomato topping. Cover with foil and bake 45 minutes. Uncover and bake 15 minutes until top is brown. Remove from oven and cool for 15 minutes before serving. Source: Karma Chow Newsletter, 12/02/09

Garlicky Brussels Sprouts Sauté

Even people who don’t like Brussels sprouts will eat—and enjoy—this fast dish with a

tender crunch. Pre-peeled garlic cloves from the produce section make this recipe even

quicker.

Serves 6

• 1 lb. Brussels sprouts, ends trimmed
• 2 Tbs. olive oil
• 12 cloves garlic, peeled and quartered lengthwise
• 1 Tbs. brown sugar
• 1/2 tsp. salt
• 1/8 tsp. ground black pepper
• 1 Tbs. apple cider vinegar

1. Place Brussels sprouts in bowl of food processor. Pulse 12 to 15 times, or until shredded.

2. Heat oil in large nonstick skillet over medium-low heat. Add garlic, and cook 5 to 7 minutes, or until light brown. Increase heat to medium-high, and add shredded Brussels sprouts, brown sugar, salt and pepper. Cook 5 minutes, or until browned, stirring often. Add 1 1/2 cups water, and cook 5 minutes more, or until most of liquid is evaporated. Stir in vinegar, and season to taste with salt and pepper. Serve immediately.

Nutritional Information

Per SERVING:

Calories	87
Protein	3g
Total Fat	4g
Carbs	10g
Sodium	213mg
Fiber	3g
Sugar	2g

Source:

http://www.vegetariantimes.com/recipes/9697?section=

Hot Artichoke Dip

Everyone loves spinach-artichoke dip, but it’s a fat-and-calorie fiesta. Not this recipe—

yet you’ll never know it.

Makes about 2 1/2 cups

• 1 12-oz. pkg. light silken tofu
• 2 Tbs. reduced-fat mayonnaise
• 1 Tbs. Dijon mustard
• 1 Tbs. lemon juice
• 2 cloves garlic, minced (about 2 tsp.)
• 1/2 tsp. onion powder
• 1 15.5-oz. can artichoke quarters in water, drained, rinsed, chopped
• 1 cup frozen chopped spinach, thawed and squeezed dry
• 1/2 cup grated Parmesan cheese
• Paprika for dusting
• 
  

1. Preheat oven to 400F. Purée tofu, mayonnaise, mustard, lemon juice, garlic and onion powder in blender or food processor until smooth. Transfer to bowl.
2. Stir artichokes, spinach and Parmesan cheese into tofu mixture. Spoon into 8-inch glass pie dish or casserole. Bake 20 minutes. Dust with paprika; serve.

Nutritional Information

Per TABLESPOON:

Calories	16
Protein	1g
Total Fat	1g
Carbs	1g
Choelsterol	1mg
Sodium	56mg
Fiber	1g
Sugar	1g

Source:

http://www.vegetariantimes.com/recipes/9709?section=

Vegan Cardamom Scented Chocolate Chip Cookies

"This recipe is a favorite of many of my clients and I thought that it would be perfect to share again for the upcoming holiday of love. Cardamom is a sexy scented spice that aids in digestion and speeding up the metabolism!"

2 c. Spelt or Oat Flour

3/4 c. Rolled Oats

1/2 c. chopped Walnuts (optional)

1 c. Grain Sweetened Chocolate Chips

1/2 tsp. Sea Salt

3/4 tsp. Baking soda

1/8 tsp Cinnamon

¼ tsp Cardamom

2/3 c. Agave Nectar

2/3 c. Coconut Oil, melted

2 TBL Almond Milk

1 tsp. Vanilla Extract

Preheat Oven to 350 degrees. Place dry ingredients in a large mixing bowl and stir to

combine.

Combine wet ingredients in a medium bowl and whisk together. Add wet mixture to dry and stir together with a wooden spoon until combined. Refrigerate for 10 minutes.

Place by the tablespoon on a baking sheet lined with parchment paper. Bake for 10-12 minutes or until golden brown. Remove and cool on a wire rack.

Source:

Karma Chow Newsletter, 02/01/2010

Vegan/Macrobiotic Chocolate Chip Cookies

These are UNBELIEVABLE!!! I've gotten sooo many carnivores hooked on these!

3 Tbs. canola oil

2 cups walnuts

1 cup light brown sugar (I used 2/3 cup maple sugar to make them macro)

2 tsp. vanilla extract

1½ cups oat flour

1 tsp. baking soda

1 tsp. salt

¼ tsp. ground cinnamon

2 cups rolled oats

3 3.5-oz. bars bittersweet vegan chocolate, chopped, or 1½ cups vegan chocolate chips (12 oz.) (I used grain-sweetened chocolate chips to make them macro)

1. Preheat oven to 350°F. Coat 2 baking sheets with cooking spray, or line with parchment paper.

2. Blend walnuts in food processor 30 seconds, or until ground into a fine meal. Add canola oil, and blend 2 to 3 minutes more, or until mixture has the consistency of natural peanut butter, scraping down sides of food processor occasionally. Transfer to bowl.

3. Whisk together brown sugar and ½ cup water in small saucepan, and bring mixture to a boil. Pour brown sugar mixture over ground walnut butter, add vanilla extract, and stir until no lumps remain.

4. Whisk together oat flour, baking soda, salt, and cinnamon in separate bowl. Stir oat flour mixture into walnut mixture. Cool 10 minutes. Fold in oats, then chocolate chips.

5. Shape cookie dough into 2-inch balls, and place 2 inches apart on prepared baking sheets. Flatten cookies with bottom of drinking glass dipped in water. Bake 8 to 10 minutes, or until cookies begin to brown and tops look dry. Cool 3 minutes on baking sheets, then transfer to wire rack to cool completely.

Source:

http://www.vegetariantimes.com/recipes/10870

Classic Waffles

"A lovely, crispy waffle perfect for the morning."

Original Recipe Yield 10 to 12 waffles

Ingredients

• 2 cups all-purpose flour
• 1 teaspoon salt
• 4 teaspoons baking powder
• 2 tablespoons white sugar
• 2 eggs (or substitute with unsweetened applesauce to make the waffles vegan)
  
• 1 1/2 cups warm milk
• 1/3 cup butter, melted
• 1 teaspoon vanilla extract

Directions

1. In a large bowl, mix together flour, salt, baking powder and sugar; set aside. Preheat waffle iron to desired temperature.
2. In a separate bowl, beat the eggs (or pour in the applesauce). Stir in the milk, butter and vanilla. Pour the milk mixture into the flour mixture; beat until blended.
3. Ladle the batter into a preheated waffle iron. Cook the waffles until golden and crisp. Serve immediately.

Nutritional Information

Amount Per Serving Calories: 379 | Total Fat: 16.2g | Cholesterol: 123mg

Source:

http://allrecipes.com/Recipe/Classic-Waffles/Detail.aspx