Well since it seems s quiet and some one started the warm you up recipe
thread I will send in the menu for the cooking class I am teaching at or
parish. We have named it Clean Hearts and are learning hew ways to eat
healthy and deal with stress. ( an Ornish program really but they are not
ready to admit that)
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* Exported from MasterCook *
Baba-ghanoush
Serving Size : 12 Preparation Time :0:00
Categories : All Appetizers
Side Dishes
Amount Measure Ingredient -- Preparation Method
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2 medium eggplant, whole
2 tablespoons lemon juice
2 cloves garlic
1 tablespoon Tahini
1/4 teaspoon cumin
pierce the eggplants and roast, whole, in a 350 oven until they collapse
and the skins are turning crispy. scoop out the eggplant flesh into a
blender. add remaining ingredients puree until completely smooth and fluffy.
taste, add more seasonings if needed for individual taste and blend again
until you like it.
Cuisine:
"Vegetarian"
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Per serving: 29 Calories (kcal); 1g Total Fat; (22% calories from fat); 1g
Protein; 5g Carbohydrate; 0mg Cholesterol; 4mg Sodium
Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
Serving Ideas : Serve with warm pita or crisp Veggies
NOTES : May use 2 to 5 cloves of garlic according to taste.
lemon or lime juice is fine.
To reduce fat calories even further pour oil off Tahini before using for the
first time. Or leave it out of recipe.
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* Exported from MasterCook *
Broccoli And Tofu Bake
Serving Size : 4 Preparation Time :0:00
Categories : Main Course Side Dishes
Amount Measure Ingredient -- Preparation Method
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1 cup onion -- chopped
2 cloves garlic -- minced
2 cups broccoli flowerets
1 cup mushroom -- chopped
1 tablespoon water
1/4 cup egg Beaters® 99% egg substitute
2 egg whites
10 ounces soft silken tofu
1 tablespoon yellow mustard
1 teaspoon basil
1/8 teaspoon nutmeg
1/4 teaspoon salt
1/8 teaspoon black pepper
2 tablespoons nonfat parmesan cheese
red pepper -- rings
nonfat cooking spray
Sauté onion and garlic in a skillet sprayed with a nonfat cooking spray.
Add broccoli, mushrooms, and 1 tablespoon water or nonfat broth. Cover,
reduce heat and steam until broccoli and mushrooms are just tender. Place
in an 8 x 8-inch baking dish sprayed with nonfat cooking spray.
In a blender, combine egg substitute, whites, tofu, seasonings and cheese.
Blend for 2 minutes, scraping down the sides, until mixture is smooth.
Pour over broccoli mixture. Garnish each corner with a red pepper ring
bake at 350F for 35 minutes or until center is firm.
Cuisine:
"Vegetarian"
Source:
"Vegetarian Cooking for Healthy Living, page 62"
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Per serving: 99 Calories (kcal); 2g Total Fat; (20% calories from fat); 10g
Protein; 11g Carbohydrate; 3mg Cholesterol; 272mg Sodium
Food Exchanges: 0 Grain(Starch); 1 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0
Other Carbohydrates
NOTES : Silken tofu has a smooth texture and a sweetness resembling fresh
cream
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* Exported from MasterCook *
Garlic Mashed Potatoes
Serving Size : 10 Preparation Time :0:00
Categories : Side Dishes
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
3 pounds potato -- cubed
10 cloves garlic -- peeled
1/2 cup nonfat yogurt
1/2 cup nonfat sour cream
Use Yukon Gold potatoes or small new potatoes cubed and unpeeled. Place in
pot with garlic and enough water to cover cook until potatoes are tender.
Drain and mash then stir in Yogurt and sour cream. add salt and pepper to
taste
Cuisine:
"Vegetarian"
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Per serving: 126 Calories (kcal); trace Total Fat; (1% calories from fat);
4g Protein; 28g Carbohydrate; 1mg Cholesterol; 26mg Sodium
Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 0
Fat; 0 Other Carbohydrates
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* Exported from MasterCook *
Grilled portabella-mushrooms
Serving Size : 6 Preparation Time :0:00
Categories : Main Course Sandwiches
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
6 Portobello mushroom caps
3 ounces vegetable broth
2 limes -- juiced
1 clove garlic -- minced
1 small shallot -- minced
1 sprig rosemary -- chopped
1 teaspoon fresh parsley -- chopped
fresh ground pepper
3 tablespoons Miso
3 tablespoons balsamic vinegar
6 tablespoons water
2 pounds fresh spinach -- stems removed
Make marinade of vegetable broth, limes, garlic, shallot, fresh rosemary,
and parsley
Marinate Mushrooms at least one hour in the mixture
grill or broil over high heat 4 minutes caps up. Turn and season the
mushrooms with pepper, Miso, vinegar,water mixture.
Broil till soft.
Steam spinach in covered pot for 1 to 2 minutes or until just wilted.
Spread spinach on serving plate arrange portobello mushrooms on top and
serve.
Cuisine:
"Vegetarian"
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Per serving: 95 Calories (kcal); 2g Total Fat; (13% calories from fat); 8g
Protein; 17g Carbohydrate; 0mg Cholesterol; 470mg Sodium
Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0
Fat; 0 Other Carbohydrates
Serving Ideas : Serve over steamed fresh Spinach as a main course
or on a roll as a burger substitute
NOTES : sliced Portobello Mushrooms may be used. Grilling time may be less.
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* Exported from MasterCook *
Sour Cream Cake
Serving Size : 8 Preparation Time :0:00
Categories : Snacks and Desserts
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5 Tablespoons applesauce, unsweetened
2/3 cup sugar
1 teaspoon vanilla
1/4 teaspoon salt
1 cup nonfat sour cream
1/4 cup egg Beaters® 99% egg substitute
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1 1/2 cups cake flour
Combine first 5 ingredients and stir until smooth. Break up lumps in baking
powder and
soda, then whisk into mixture. Stir in flour until just combined.
Pour into a prepared loaf pan, and bake at 350F for 40-45 minutes. Cool in
the pan 10 min. before removing.
Sprinkle with Powdered Sugar
Cuisine:
"Vegetarian"
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Per serving: 167 Calories (kcal); trace Total Fat; (0% calories from fat);
4g Protein; 37g Carbohydrate; 3mg Cholesterol; 263mg Sodium
Food Exchanges: 1 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Fat;
1 1/2 Other Carbohydrates
Serving Ideas : 1/2 cup dried cranberries or Raisins may be added
NOTES : For a more nutrient packed cake use half Whole wheat Pastry Flour
and half Cake four.
The results will be a little denser but still delicious.
For larger cake double amounts and use prepared Bundt cake pan to bake.
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Serve the cake with fresh berries and a lemon sauce
TaTa for Now,
Nancy Adkins
Homepage : http://www.geocities.com/Heartland/Ridge/1669/
Motivation is what gets you started, Habit is what keeps you going!"
.
TaTa for Now,
Nancy Adkins
Homepage : http://www.geocities.com/Heartland/Ridge/1669/
Motivation is what gets you started, Habit is what keeps you going!"