Grains & Pastas
Basic Brown Rice
(Makes 3 cups)
2 cups water
1 cup brown rice
1 teaspoon sea salt
1 strand kombu, or several strands wakame
Bring the water to boil, and add the brown rice and sea salt or sea vegetable. Return to a boil, lower the heat to a gentle simmer, cover, and cook for 45 minutes.
Recipe from Vegetarian Cooking for People with Allergies, by Raphael Rettner, D.C.
Broccoli with Kasha and Black Bean Sauce
(Makes about 8 cups)
1 large bunch broccoli
4 cups boiling water
2 cups kasha (use buckwheat groats for a milder flavor)
1/2 teaspoon salt
1 15-ounce can black beans, drained
1/2 cup roasted red pepper
2 tablespoons lemon juice
2 tablespoons tahini
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon ground coriander
1/4 cup chopped fresh cilantro
Cut off broccoli stems. Cut or break the tops into bite-sized florets. Peel the stem with a sharp knife, then slice it into 1/2-inch thick rounds. Set aside.
Into the water in a large saucepan, place kasha and salt. Cover and simmer for about 10 minutes, or until all the liquid has been absorbed.
While kasha is cooking, combine and purée all the remaining ingredients in a food processor or blender.
Just before you are ready to eat, steam broccoli over boiling water for about 5 minutes, or until it is bright green and just tender.
Place a generous about of kasha on each serving plate, then top with steamed broccoli and black-bean sauce.
Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.
Basmati and Wild Rice Pilaf
Makes about 6 cups
Basmati and wild rice give great flavor and texture to this low-fat pilaf. The nuts can be left out to reduce the fat even further if desired.
1/2 cup wild rice, rinsed
2-1/2 cups vegetable broth
1/2 cup brown basmati rice, rinsed
1/3 cup chopped pecans (optional)
1 onion, finely chopped
2 garlic cloves, minced
2 cups thinly sliced mushrooms
2 stalks celery, thinly sliced
1/3 cup finely chopped parsley
1/2 teaspoon thyme
1/2 teaspoon marjoram
1/4 teaspoon black pepper
1/4 teaspoons salt
Combine wild rice and vegetable broth in a saucepan. Cover and simmer 20 minutes. Add basmati rice, then cover and continue cooking over very low heat until tender, about 50 minutes.
Preheat oven to 375oF. Place pecans, if using, in a small oven-proof dish and bake until fragrant, about 8 minutes. Set aside.
Heat 1/2 cup of water in a large non-stick skillet and cook onion and garlic until all the water has evaporated. Add 1/4 cup of water, stirring to remove any browned bits of onion, and cook until the water has evaporated. Repeat until onions are browned, about 20 minutes.
Lower heat slightly and add mushrooms, celery, parsley, thyme, marjoram, black pepper, and salt. Cook, stirring frequently, for 5 minutes.
Add cooked rice and toasted pecans. Stir to mix, then transfer to a baking dish and bake 20 minutes.
Per 1/2-cup (with nuts): 95 calories; 3 g protein; 16 g carbohydrate; 3 g fat; 2 g fiber; 204 mg sodium; calories from protein: 11%; calories from carbohydrates: 65%; calories from fats: 25%
Per 1/2-cup (without nuts): 75 calories; 2 g protein; 16 g carbohydrate; 1 g fat; 1 g fiber; 204 mg sodium; calories from protein: 12%; calories from carbohydrates: 79%; calories from fats: 9%<
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Ginger Noodles
(Serves 6 to 8)
These exotic-tasting noodles are surprisingly easy to prepare. Soba noodles are made from buckwheat flour and are sold in natural food stores and Asian markets.
1 package soba noodles (approximately 8 ounces)
3 tablespoons seasoned rice vinegar
3 tablespoons reduced-sodium soy sauce
2 teaspoons finely chopped fresh ginger
2 garlic cloves, minced
1/2 to 1 jalapeno pepper, finely chopped
2 green onions, finely chopped, including tops
1/4 cup fresh cilantro (optional)
Cook the noodles in boiling water according to the package directions. When tender, drain, and rinse. Mix all the remaining ingredients, then pour over the noodles and toss to mix.
Recipe from Turn Off the Fat Genes by Neal D. Barnard, M.D.
Homestyle Squash and Pinto Beans
(Makes 4 servings)
Veggies, rice, and beans make this all-American dish a welcome guest after a hard day. Serve with a salad and fruit wedges.
1/4 cup vegetable broth (or more, as needed, to sauté in)
1/2 cup chopped onion
2 teaspoons minced seeded jalapeno pepper
2 garlic cloves, minced
1 cup (1/2-inch-thick) sliced yellow squash
1 cup (1/2-inch-thick) sliced zucchini
1/2 cup fresh corn kernels
1 16-ounce can pinto beans, drained
1 14.5-ounce can diced tomatoes, undrained
3 thyme sprigs
2 cups hot cooked brown rice
Heat broth in a large skillet over medium-high heat. Add the onion, jalapeno, and garlic, and sauté 2 minutes. Stir in squash and zucchini, and sauté 2 minutes. Add corn, beans, tomatoes, and thyme; cover, reduce heat, and simmer 10 minutes. Discard thyme.
Serve over rice.
Recipe by PCRM staff dietitian, Brie Turner-McGrievy
Mediterranean Rice Salad
(Serves 6 to 8)
3 cups cooked brown rice
1 green pepper, chopped
1 cup green beans, broken into small pieces, blanched or raw
3 Roma tomatoes, cut into chunks
1 cucumber, peeled and cut into chunks
1/2 cup fresh basil leaves, sliced
1 tablespoon mustard
1/2 cup seasoned rice vinegar
juice of 1 lemon
1 tablespoon olive oil
1/2 teaspoon dried parsley flakes
salt and cracked black pepper, to taste
In medium bowl, mix together rice, pepper, green beans, cucumber, tomato, and basil. Stir together mustard, rice vinegar, lemon juice, olive oil, and parsley. Pour over salad and toss to mix. Season with pepper and salt. Toss and serve.
Recipe from PCRM Vegetarian Cooking Classes for Cancer Survivors.
Kasha with Cabbage
Makes about 2½ cups
Toasted buckwheat groats are known as “kasha” and have a distinctive hearty flavor that goes well with cooked cabbage. Look for kasha in natural food stores and some supermarkets.
2 teaspoons olive oil
½ cup kasha or buckwheat groats
2 cups finely chopped cabbage
1 cup vegetable broth or water
¼ teaspoon salt
Heat oil in a large saucepan. Add kasha and shredded cabbage and cook over medium high heat, stirring constantly, for 1 minute.
Stir in vegetable broth and salt. Cover and simmer until kasha is tender and all the liquid is absorbed, about 10 minutes.
Per ½-cup serving: 45 calories; 1.5 g protein; 6 g carbohydrate; 2 g fat; 1 g fiber; 206 mg sodium; calories from protein: 12%; calories from carbohydrates: 48%; calories from fats: 40%
Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.
Nori Rolls
(Makes 3 rolls)
3 cups water
1 cup short-grain brown rice
1/4 teaspoon salt
1/4 cup seasoned rice vinegar
4 sheets nori
1 cup grated carrot
1 cup grated cucumber
1 cup grated baked tofu
1/4 medium-size avocado, sliced thin
1/4 cup (approximately) pickled ginger
In a medium-size saucepan place the water, rice, and salt. Cover and bring to a simmer, then cook for about 1 hour, or until rice is very tender and all the water has been absorbed. Cool.
Stir in vinegar.
Set aside.
To assemble the rolls: Place a sheet of nori on a bamboo sushi mat. Spread about 1 cup of rice in a thin, even layer on the sheet, leaving uncovered a 1-inch band along the top of the sheet.
Arrange about 1/4 cup each of carrot, cucumber, and tofu across the center of the rice, from edge to edge of the roll. Top with sliced of avocado and pickled ginger.
To form the roll: Holding the filling ingredients in place with your fingertips, use your thumbs to lift the bottom edge of the mat so that the nori edge nearest you is lifted over to meet the top edge of the rice. Use the uncovered portion of the nori as a flap to seal the roll. Use your hands to gently shape the roll, then let it sit on its seam to seal.
If bite-size pieces are desired, use a sharp, wet knife to cut the roll crosswise; clean the knife between cuts.
Recipe from Foods That Fight Pain, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Pasta con Asparagi
(Serves 4)
Maria D'Orazio brought her culinary genius and Italy's warmest smile to Toronto. In this dish, she combines two favorites. We have lightened the recipe by sautéing with water or vegetable stock instead of oil.
1 to 2 tablespoons water or vegetable stock
1 medium onion, chopped
1 28-ounce can tomatoes, chopped
2 pounds fresh asparagus
1 tablespoon chopped fresh basil
1/4 teaspoon ground sage
8 ounces spaghetti
Heat water or vegetable stock in a large, non-stick pan. Add onion and sauté over medium heat for 3 minutes, until translucent. Add tomatoes, asparagus, basil, and sage. Bring to a boil, cover, and simmer for 7 minutes. Remove from heat and keep warm.
Cook pasta according to package directions, omitting any fat or salt. Drain pasta and place in a serving bowl. Add the asparagus mixture and toss. Serve immediately.
Tip: Because asparagus tips cook faster than the thicker ends, you may wish to thin the asparagus with a potato peeler or chop of the ends.
Recipe from Solo Maria, Toronto, Canada, printed in The Best in the World, edited by Neal Barnard, M.D.
Pasta Salad
(Serves 8-10)
This pasta salad is delicious hot or cold. It is made without oil, and is lighter than traditional pasta salads. Artichokes packed without oil are available in cans and jars, and in the frozen food section of most supermarkets.
12 ounces pasta shells (about 2 cups)
1 jar water-packed artichoke hearts, drained and quartered
2-3 cups button mushrooms (about 1/2 pound)
1/4 cup cider vinegar
1/3 cup seasoned rice vinegar
2 tablespoons fresh lemon juice (optional)
2 teaspoons stone-ground or Dijon-style mustard
1/2 cup chopped green onions
1 garlic clove
1/2 teaspoon each dried basil and oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
3 tablespoons water
3 tablespoons chopped fresh parsley
1 small red bell pepper, diced
Bring water to a boil in a large pot, then add pasta. Cook until pasta is just tender. Rinse, drain, and place in a large bowl. Add the artichoke hearts and mushrooms.
In a blender, combine the vinegars, lemon juice, mustard, 1/4 cup green onions, garlic, seasonings, and water. Process until smooth. Pour over pasta, and allow to marinate until pasta is cool. Add the remaining green onions, parsley, and red bell pepper and gently toss to mix.
Recipe from Food for Life, by Neal Barnard, M.D.
Pasta with Roasted Vegetables
(Serves 6)
1/2 large eggplant, cut into bite-sized chunks
1 medium zucchini, quartered and sliced
1 sweet red pepper, cut into bite-sized chunks
1 small onion, cut into bite-sized chunks
10-12 baby bella or cremini mushrooms, quartered
1/2 head garlic (about 6 cloves)
2 tablespoons olive oil
1-2 teaspoons fresh thyme
16-ounces penne or other bite-sized pasta
2 Roma tomatoes, chopped
salt, to taste
pepper, to taste
crushed red pepper, to taste (optional)
vegan parmesan or nutritional yeast flakes, to taste
Heat oven to 400ºF. Peel garlic cloves and cut in half. Spread eggplant, zucchini, red pepper, onion, mushrooms, and garlic cloves on a flat pan (baking dish or cookie sheet). Sprinkle with 1 tablespoon of olive oil, salt, and pepper, and toss. Roast for 25 to 35 minutes, turning vegetables once during cooking, until vegetables are soft and have crispy edges.
Cook pasta according to package directions, drain, and rinse. Toss pasta with vegetables, tomatoes, fresh thyme, and the remaining tablespoon of olive oil. Serve warm or at room temperature. Serve with vegan parmesan or nutritional yeast flakes.
Recipe by Amy Lanou, PCRM's nutrition director for the Vegetarian Nutrition and Cooking Classes for Cancer Survivors.
Peanut Butter Spaghetti
Makes about 4 cups
Peanut sauce takes just minutes to prepare and gives spaghetti a whole new personality. Serve this spaghetti with lightly steamed vegetables.
8 ounces uncooked spaghetti
½ cup peanut butter
1 cup hot water
2 tablespoons reduced-sodium soy sauce
2 tablespoons seasoned rice vinegar
1 tablespoon sugar or other sweetener
2 garlic cloves, minced
½ teaspoon ginger
Cook spaghetti according to package directions. Drain and rinse. Set aside.
While pasta cooks, combine peanut butter, water, soy sauce, vinegar, sugar, garlic, and ginger in a saucepan and whisk until smooth.
Heat gently until slightly thickened. Add cooked pasta and toss to mix. Serve immediately.
Per ½-cup serving: 151 calories; 6 g protein; 15 g carbohydrate; 8 g fat; 2 g fiber; 260 mg sodium; calories from protein: 14%; calories from carbohydrates: 39%; calories from fats: 47%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Penne with Fresh Spinach, Tomatoes, and Olives
(Serves 4)
1 tablespoon olive oil
1 medium onion, chopped
2 14.5-ounce cans tomatoes, diced
1/2 cup kalamata olives, pitted, sliced
1 pound fresh spinach, coarsely chopped
1 tablespoon chopped fresh parsley
8 ounces penne pasta
Heat oil in a large, nonstick skillet. Add onion and sauté over medium heat for 3 minutes. Add chopped tomatoes. Bring to a boil and then reduce heat, cover, and simmer for 20 minutes. Add sliced olives, chopped spinach, and parsley. Cook an additional 5 minutes.
Meanwhile, cook pasta according to package directions, omitting any fat or salt. Drain and transfer to a serving bowl. Add spinach mixture and toss gently. Serve immediately.
Recipe from Best in the World; edited by Neal D. Barnard, M.D
Quick Vegetable Ramen
(Serves 2)
1 package vegetarian ramen soup
1 cup chopped broccoli
1 green onion, sliced
Follow the package instructions for cooking ramen. Add the broccoli to the boiling water along with the noodles. Stir in the sliced green onion just before serving.
Recipe from Eat Right, Live Longer, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Polenta
(Makes 4 cups)
1 teaspoon salt
4 cups water
1 cup polenta or stone-ground yellow cornmeal
1/2 teaspoon crushed dried rosemary (optional)
Bring salted water to a boil, then slowly pour in the polenta, stirring constantly with a whisk to prevent it from lumping. Lower heat and simmer, stirring fairly constantly until thick, about 10 minutes.
Recipe from Food for Life, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Quinoa Tabouli
(Serves 4 to 6)
2-1/2 cups cooked quinoa (1 cup dry)
3/4 cup chopped mint
1/2 cup diced seedless cucumbers
2 cups finely chopped parsley
2 small tomatoes
3 green onions, chopped
3 tablespoons lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper
Rinse quinoa thoroughly. Bring 1 cup quinoa and 1-3/4 cup water to a full boil over medium heat, cover, and reduce to simmer. Continue simmering for 15 minutes. Remove from heat and uncover. Allow to cool.
In a bowl, combine quinoa, mint, cucumbers, parsley, tomatoes, and onions. In a small bowl, whisk together the lemon juice, oil, salt, and pepper. Pour over salad; toss. Serve at room temperature or refrigerate for 1 or more hours and serve cold.
Recipe from CalciYum! by David and Rachel Bronfman
Ravioli with Fresh Mushroom and Tomato Sauce
Serves 8
2 packages Soy Boy ravioli or 16 ounces penne pasta
8 ounces fresh, sliced mushrooms
1 zucchini, chopped
Fresh garlic, crushed, to taste
1-2 tablespoons wine, sherry, or water
1 12-ounce can chopped or crushed tomatoes
Italian seasoning to taste
Black pepper to taste
1 bunch fresh spinach, washed and drained (optional)
Cook ravioli or other pasta according to package directions, drain, and set aside. Sauté mushrooms, zucchini and garlic in wine or water. Add tomatoes, Italian seasoning, and pepper. Heat through. Toss with ravioli and serve. If you want to get fancy, serve ravioli on a bed of fresh spinach.
From a PCRM Cancer Class cooking demonstration.
Simple Pasta Supper
(Makes about 6 cups)
8 ounces pasta spirals
1 tablespoon olive oil
1 onion chopped
1/4 cup chopped garlic
1 cup tomato juice or V-8 juice
1 15-ounce can red kidney beans, including liquid
2 cups finely chopped fresh kale
1/2 cup chopped fresh basil
1/4 teaspoon salt
Cook the pasta until just tender. Transfer to a colander. Rinse and drain. Set aside.
Heat the oil in a large skillet or pot. Add the onion and garlic and cook over high heat, stirring often until the onion begins to brown, about 6 minutes. Stir in 1/4 cup of water, scraping the pan to remove any bits of onion. Add the tomato juice, kidney beans with their liquid, kale and basil. Stir to mix, then cover and simmer until the kale is tender, about 5 minutes. Stir in the cooked pasta. Add salt to taste before serving.
Per cup: 126 calories; 5 g protein; 22 g carbohydrate; 2 g fat; 372 mg sodium
Recipe from Turn off the Fat Genes by Neal Barnard, M.D.
Spanish Bulgur
(Serves 8)
2 cups bulgur
3-1/2 cups boiling water
2 garlic cloves, minced
2 teaspoons olive oil
4 to 6 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
Place the bulgur in a large bowl and pour the boiling water over it. Cover the bowl and let stand 20 minutes, until the bulgur is tender. Drain off any excess water.
In a large skillet, sauté the garlic in oil for a few seconds over medium heat. Do not let it brown. With the pan still on the heat, stir in the soaked bulgur and add the chili powder, cumin, and salt. Turn with a spatula to mix in the spices and continue cooking until the mixture is very hot. Serve immediately.
Recipe from Eat Right, Live Longer, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Spinach Barleycakes
(Makes 10 barleycakes)
2 tablespoons shelled sunflower seeds
1 small onion
2 medium garlic cloves
1 small carrot
2 cups fresh mushrooms
1 10-ounce package frozen spinach
2 cups cooked barley
2 tablespoons tahini
1/2 to 1 teaspoon salt
vegetable-oil spray for skillet
Grind the sunflower seeds in a food processor. Add the onion, garlic, carrot, and mushrooms. Grind thoroughly and then add the remaining ingredients and process for about 1 minute, or until well mixed.
Preheat a large, non-stick skillet and lightly coat with vegetable-oil spray. Form the barley mixture into patties (they will be quite soft). Cook each side over medium-high heat for about 3 minutes, or until golden brown.
Recipe from Foods That Fight Pain by Neal Barnard, M.D.
Spicy Bulgur Pilaf
Makes about 4 cups
Bulgur makes a quick and delicious Mexican pilaf. Serve it with refried beans or chili and a green salad.
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 cup bulgur wheat
2 teaspoons chili powder
3/4 teaspoon cumin
1/8 teaspoon celery seed
1/2 red bell pepper, finely diced
1/2 teaspoon salt
1-3/4 cups boiling water or vegetable stock
Heat oil in a large skillet or pot and cook onion for 3 minutes.
Stir in garlic, bulgur, chili powder, cumin, and celery seed. Continue cooking, stirring often, until onion is soft, about 5 minutes.
Add bell pepper, salt, and boiling water. Stir to mix, then cover and simmer until bulgur is tender and all liquid is absorbed, about 20 minutes.
Oven method: Preheat oven to 350°F. Prepare as above, except before adding boiling water, transfer bulgur mixture to an ovenproof dish. Add boiling water, cover with foil and bake until bulgur is tender and all liquid is absorbed, about 30 minutes.
Per 1/2-cup serving: 89 calories; 3 g protein; 16.5 g carbohydrate; 2 g fat; 4 g fiber; 137 mg sodium; calories from protein: 11%; calories from carbohydrates: 70%; calories from fats: 19%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Tabouli
(Serves 6)
Let soak for 30 minutes or until water is absorbed:
1 cup boiling water
1 cup bulgur
Stir in:
1 cucumber, chopped
1 tomato, chopped
2 cloves garlic, minced
4 green onions, chopped
1 red pepper, chopped
1/2 cup parsley, minced
Mix for a dressing:
2 tablespoons olive oil
juice of 1 lemon
handful of chopped fresh basil or mint
Toss well and chill.
Recipe from The Power of Your Plate, by Neal D. Barnard, M.D.
Vegetable Rotini with Ginger Peanut Sauce
(Serves 6)
8 ounces rotini
1 to 2 tablespoons chopped fresh ginger root
2 tablespoons peanut butter
1 tablespoon soy sauce
1 tablespoon sherry
1-1/2 tablespoons vinegar
1 teaspoon sesame oil
1 teaspoon Dijon mustard
1 cup steamed carrots
1 cup steamed broccoli
3 scallions, finely chopped
Boil the rotini until tender. Drain, saving 1/2 cup of the water.
In a blender, whir the 1/2-cup pasta water and the ginger, peanut butter, soy sauce, sherry, vinegar, sesame oil, and mustard. Toss pasta with sauce. Top with carrots, broccoli, and chopped scallions.
Recipe from The Vegetarian No-Cholesterol Barbecue Cookbook, by Kate Schumann and Virginia Messina, M.P.H., R.D.
Veggie Confetti Couscous
(Serves 6)
This dish is quick, colorful, and healthy. Serve it with a crusty bread and a fruit salad.
1/2 teaspoon ground cumin
1/2 teaspoon salt-free seasoning (like Mrs. Dash)
1 cup uncooked couscous
1-1/2 cups vegetable broth
cooking spray
2 teaspoons olive oil
1 small onion, diced
1 cup diced zucchini
1 cup diced yellow squash
1 cup grape tomatoes
1/4 cup low-fat vinaigrette
1/4 cup chopped cilantro
In a large saucepan, combine the cumin, seasoning, and vegetable broth. Bring to a boil over high heat. Add the couscous. Stir, cover, and remove from heat. Let sit for 10 minutes then fluff with fork.
In a non-stick skillet lightly coated with cooking spray, heat the olive oil over medium-high heat. Add the onion and cook until translucent. Add the zucchini and squash and cook until softened. Add the tomatoes and cook briefly until skins are slightly darkened.
Add the vegetable mixture to the couscous. Stir in the vinaigrette and cilantro.
Recipe from PCRM staff dietitians Jennifer Keller, R.D., and Brie Turner-McGrievy, M.S., R.D.
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