Posts Tagged ‘Vegetarian’

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Cheesy Couscous and Beans

Thursday, October 8th, 2009
Recipe: Cheesy Couscous and Beans

Summary: adapted from “Cheesy Beans and Rice” at Allrecipes

Ingredients

  • 2 cups cooked whole wheat couscous
  • 16 oz black beans, drained
  • 10 oz diced tomatoes and green chilies
  • 1/4 tsp salt
  • 1/4 tsp onion powder
  • 1/2-1 tsp chili powder
  • 1 1/4 cups shredded cheddar cheese

Instructions

  1. In a bowl, combine couscous and beans.
  2. In a smaller bowl, combine tomatoes, salt, onion powder, and chili powder.
  3. In a greased 2-quart baking dish, layer a third of the bean mixture, cheese, and tomato mixture. Repeat layers. Top with remaining rice mixture and tomato mixture.
  4. Cover and bake at 350 for 15 minutes or until heated through. Uncover and sprinkle with remaining cheese. Bake 5 minutes longer or until cheese is melted.

Diet type: Vegetarian

Number of servings (yield): 5-6

Meal type: dinner

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Mac and Cheese with Cauliflower

Thursday, October 8th, 2009
Recipe: Mac and Cheese with Cauliflower

Summary: adapted from Real Simple, Feb. 2009

Ingredients

  • 12 oz whole wheat elbow macaroni
  • 1 bag cauliflower (or 1 head, roughtly chopped)
  • 1 cup dry whole grain bread crumbs
  • 1 Tbsp dry parsley
  • 3 Tbsp olive oil
  • salt and pepper
  • 1 tsp onion powder
  • 2 cups grated sharp cheddar cheese
  • 1 cup grated mild cheddar cheese
  • 1 1/4 cups sour cream
  • 1/2 cup milk
  • 1 Tbsp Dijon mustard

Instructions

  1. Heat oven to 400. Cook pasta, adding fresh cauliflower during the last 3 minutes of cooking time. (If using frozen cauliflower, add it with 5 minutes left, and pause the timer until the water returns to a boil.) Drain.
  2. Meanwhile, combine bread crumbs, parsley, 2 Tbsp. of the oil, and 1/4 tsp. each of salt and pepper. Set aside.
  3. Return pasta pot to medium heat and add remaining oil, onion powder, 1 tsp. salt, and 1/2 tsp. pepper. Mix in pasta, cauliflower, cheese, sour cream, milk, and mustard.
  4. Transfer to greased 13×9″ baking dish, sprinkle with bread crumbs, and bake until golden brown, 12-15 minutes.

Diet type: Vegetarian

Number of servings (yield): 6

Meal type: dinner

Note1: Definitely use SHARP cheddar cheese. You could go with 3 cups of sharp cheddar, but don’t go with all mild, or it’s bland.

Note2: Fresh cauliflower allows for cutting it smaller. When using frozen, I like to break it up a little with the spoon after it’s cooked and drained.

Note3: My macaroni comes in a 13.25-oz. box, and I just use the whole thing.

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Ranch Bean Dip

Tuesday, September 1st, 2009
Recipe: Ranch Bean Dip

Ingredients

  • 1 pkg. Ranch dressing mix (1 Tbsp.)
  • 1 can refried beans
  • 2 c. shredded cheddar
  • 1 c. sour cream

Instructions

  1. Mix all in saucepan. Heat until thoroughly blended and warm.

Diet type: Vegetarian

Meal type: snack

NOTES: Good with tortilla chips and acceptable with carrot sticks.

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Queso Dip

Tuesday, September 1st, 2009
Recipe: Queso Dip

Ingredients

  • 1 Tbsp. butter
  • 1 Tbsp. arrowroot powder or cornstarch
  • 3/4 c. sour cream
  • 1 c. shredded cheddar
  • 1 Tbsp. salsa

Instructions

  1. In a medium saucepan over medium heat, melt the butter. Thoroughly stir in arrowroot. Stir in sour cream. When mixture becomes hot and bubbly, mix in cheddar and salsa. Continue stirring until cheese has melted and mixture begins to thicken, about 10 minutes. Serve hot.

Number of servings (yield): 4

Meal type: snack

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Peanut Butter Dip

Tuesday, September 1st, 2009
Recipe: Peanut Butter Dip

Ingredients

  • 3 parts plain yogurt
  • 1 part creamy natural peanut butter
  • 1/2 part maple syrup

Instructions

  1. Mix thoroughly, and use for dipping fruit.

Diet type: Vegetarian

Meal type: snack

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Peanut Butter Balls

Tuesday, September 1st, 2009
Recipe: Peanut Butter Balls

Summary: from Let’s Eat Right to Keep Fit

Ingredients

  • 1 part peanut butter
  • 1 part honey
  • powdered milk or wheat germ

Instructions

  1. Mix equal parts of peanut butter and honey. Mix in enough milk powder or wheat germ to produce a “dough” consistency. Divide and roll into balls. (These do a little better once chilled.) 1/4 cup each of peanut butter and honey produces about 10 jumbo olive-sized balls.

Diet type: Vegetarian

Meal type: snack

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Herbed Almonds

Tuesday, September 1st, 2009
Recipe: Herbed Almonds

Ingredients

  • 2 c. raw almonds
  • 2 Tbsp. olive oil
  • 2 cloves garlic, finely chopped
  • 1/2 – 3/4 tsp. rosemary, crushed
  • 1-1/2 tsp. sea salt

Instructions

  1. Mix almonds, oil, garlic, and rosemary together well. Add salt. Spread on baking sheet and bake at 350 for 11-12 minutes.

Diet type: Vegan

Yield: 2 cups

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Double (Bean) Dip

Tuesday, September 1st, 2009
Recipe: Double (Bean) Dip

Ingredients

  • 16 oz. refried beans
  • 16 oz. black beans, drained
  • 8 oz. tomato sauce
  • 1 pkg. taco seasoning
  • 1 tsp. jalapenos

Instructions

  1. Mix well and heat on stovetop.

Diet type: Vegan

Meal type: snack

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Deviled Eggs

Tuesday, September 1st, 2009
Recipe: Deviled Eggs

Ingredients

  • 6 eggs
  • 1 tsp. Dijon mustard
  • 1/4 tsp. salt
  • dash pepper
  • 3 Tbsp. mayonnaise
  • 1/2 Tbsp. vinegar
  • 2 Tbsp. carrot puree (opt.)

Instructions

  1. Hard-cook eggs and cut in half. Scoop out yolks and mix with remaining ingredients. Spoon back into egg halves and sprinkle with paprika, if desired.

Diet type: Vegetarian

Number of servings (yield): 6

Meal type: snack

NOTE: If multiplying recipe, multiply either salt or vinegar; not both.

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Chili Dip

Tuesday, September 1st, 2009
Recipe: Chili Dip

Ingredients

  • 1 can chili (or 2 c. homemade)
  • 3 oz. cream cheese, cubed
  • chopped/sliced olives

Instructions

  1. Combine chili and cream cheese in saucepan over low heat. When cheese is melted, add olives. Use for dipping tortilla chips.

Diet type: Vegetarian

Meal type: snack

NOTE: This recipe is vegetarian if vegetarian chili is used.

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