Warm and Nutty Cinnamon Quinoa

I used a red quinoa here, but you can use whatever kind you like, white/buff colored seems to be the most common. Also, a few notes and tips from the book: low-fat soy milk may replace the low fat milk, blueberries may replace the blackberries, dark honey may replace the agave nectar, and walnuts may replace the pecans.

1 cup organic 1% low fat milk (replace with nut milk to make vegan)
1 cup water
1 cup organic quinoa, (hs note: rinse quinoa)
2 cups fresh blackberries, organic preferred
1/2 teaspoon ground cinnamon

1/3 cup chopped pecans, toasted*
4 teaspoons organic agave nectar, such as Madhava brand

Combine milk, water and quinoa in a medium saucepan. Bring to a boil over high heat. Reduce heat to medium-low; cover and simmer 15 minutes or until most of the liquid is absorbed. Turn off heat; let stand covered 5 minutes. Stir in blackberries and cinnamon; transfer to four bowls and top with pecans. Drizzle 1 teaspoon agave nectar over each serving.

Serves 4.

*While the quinoa cooks, roast the pecans in a 350F degree toaster oven for 5 to 6 minutes or in a dry skillet over medium heat for about 3 minutes.

Source: http://www.101cookbooks.com/archives/warm-and-nutty-cinnamon-quinoa-recipe.html

Baked Ziti with Spinach & Cashew Cheese

1 Recipe of Mel's Zesty Marinara Sauce (see below)
1 lb Tinkyada Brown Rice Ziti or Penne, cooked al dente
2 c. Cashew Cheese (recipe below)
1 cup organic, frozen chopped Spinach thawed

Mel's Zesty Marinara Sauce
1 red onion, diced
1 c. shitake mushrooms, sliced thinly
4 cloves garlic, minced
2 tsp. oregano
1 tsp. thyme
1 TBL Tamari
1 TBL Balsamic Vinegar
Extra Virgin Olive Oil
½ can tomato paste
2 -28oz cans Fire Roasted Crushed Tomatoes
Salt & Pepper to taste
2 tsp. Agave Nectar (leave out for cleanse or add 1 tsp xylitol)
2 TBL Fresh basil, chopped

In a stock pot heat olive oil over medium heat and sauté onion, garlic & mushrooms until soft & caramelized. Add thyme & oregano and stir to incorporate to release the herbs. Add crushed tomatoes & tomato paste. Reduce heat and simmer 20-30
minutes. Add tamari, agave & balsamic vinegar & stir well. Simmer 5-10 minutes more. Season with salt & pepper and top with fresh basil.

Cashew Cheese
2 cups cashews, soaked for 4 hours & drained
Filtered water
2 TBL Nutritional yeast flakes
sea salt & pepper to taste

Place soaked cashews in a blender cup with just enough water to barely cover. Blend until very smooth. Add nutritional yeast and blend. This mixture should be fairly thick, so if it's too thin, add some more cashews. Season with salt & pepper to taste. Pour into a bowl and add spinach. Stir well to incorporate


Preheat oven to 400.
To Assemble:
Place cooked Ziti noodles in large bowl. Ladle in marinara sauce until well covered. Stir to coat. If you like more sauce, add more. Add 1 cup cashew cheese & spinach mixture and stir to incorporate. You can always add more if you want more. Pour into baking dish and ladle sauce on top to cover. Sprinkle with additional nutritional yeast flakes. Cover with foil and bake for 30 minutes until heated through. Remove from oven and let cool for 5-10 minutes before serving. MANGIA!!

Source: Karma Chow Newsletter, 05/05/10

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