Antipasto Salad
Makes about 6 cups
The vegetables in this salad are steamed until they are just tender, then marinated in a vinaigrette dressing. This salad is delicious hot or cold
1 large red potato, scrubbed
1 carrot, sliced
1 cup Italian green beans, fresh or frozen
1 cup cauliflower florets
1 small red bell pepper, sliced or diced
2 tablespoons finely chopped parsley
2 tablespoons balsamic vinegar
1 tablespoon seasoned rice vinegar
1 tablespoon olive oil
1 tablespoon lemon juice
2 teaspoons apple juice concentrate
2 garlic cloves, pressed
1 teaspoon stone ground or Dijon-style mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
Dice potatoes and steam with carrots over boiling water until just tender, about 10 minutes. Place in a salad bowl.
Steam green beans and cauliflower until just tender, 7 to 8 minutes. Add to salad.
Add bell pepper and parsley.
Mix vinegars, oil, lemon juice, apple juice concentrate, garlic, mustard, salt and pepper in a small bowl. Pour over vegetables, and toss to mix.
Serve immediately or chill before serving.
Per 1/2-cup serving: 44 calories; 1 g protein; 8 g carbohydrate; 1 g fat; 1 g fiber; 106 mg sodium; calories from protein: 8%; calories from carbohydrates: 68%; calories from fats: 24%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Asian Fusion Salad
(Makes 8 servings)
A meal in itself!
1 head red leaf lettuce
1 heaping cup snow peas
1 large cucumber
1 sweet red pepper
1-1/2 cup bean sprouts
2 carrots
8 ounces flavored baked tofu (possible flavors: teriyaki, sesame, ginger, peanut, spicy Thai)
1 tablespoon balsamic vinegar
1 teaspoon soy sauce
1 teaspoon sesame oil
1/4 teaspoon Thai chili paste or other chili sauce
1/2 cup bottled salad dressing of your choice (possible flavors: sesame shitake, tahini lemon, cilantro lime dressing, etc.)
Wash and tear lettuce into bite-size pieces. Drain thoroughly and place in large salad bowl. Trim tips from snow peas and cut on a diagonal into 1-inch slices. Peel cucumber and julienne (cut into thin, narrow slices, 1- or 2-inches long). Cut red pepper in half, remove seeds, and pith. Then cut into thin slices and cut slices diagonally into thirds. Rinse and drain bean sprouts. Julienne carrots and blanch them by submerging them in boiling water for 3-4 minutes. Rinse with cold water and drain. Add snowpeas, cucumber, red pepper, bean sprouts, and carrots to the salad and make an indentation in the center of the salad.
Cut tofu into quarter, slice, and then cut crosswise to make bite-sized pieces. Stir together vinegar, soy sauce, sesame oil, and chili paste. Pour over tofu and toss. Add tofu mixture to the center of the salad just before serving.
Serve with the salad dressing of your choice tossed in or on the side.
Recipe by Amy Lanou, Ph.D., PCRM's nutrition director for the Vegetarian Nutrition and Cooking Classes for Cancer Survivors.
Asparagus with Garlic and Pecans
(Serves 4)
1 pound asparagus, broken into bite-sized pieces
3 cloves garlic, minced
1 teaspoon olive oil
1 tablespoon soy sauce
1/2 cup pecans, halved
Sauté garlic in olive oil in a medium skillet. Add asparagus and soy sauce. Cook 4-6 minutes stirring often until asparagus is tender. Add pecans, continue heating for 1-2 minutes and serve.
Recipe by Amy Lanou, PCRM's nutrition director for the Vegetarian Nutrition and Cooking Classes for Cancer Survivors.
Aztec Salad
(Makes about 8 cups)
This delicious salad is also a visual feast. It may be made in advance and keeps well for several days. The cilantro may be omitted if you prefer.
2 15-ounce cans black beans, drained and rinsed
1/2 cup finely chopped red onion
1 green bell pepper, seeded and diced
1 red or yellow bell pepper, seeded and diced
1 15-ounce can corn kernels, drained, or 1 10-ounce bag frozen corn, thawed, or 2 cups fresh corn
2 tomatoes, diced
3/4 cup chopped fresh cilantro (optional)
2 tablespoons seasoned rice vinegar
2 tablespoons apple cider or distilled vinegar
1 lemon or lime, juiced
2 garlic cloves, pressed or finely minced
2 teaspoons ground cumin
1 teaspoon coriander
1/2 teaspoon red pepper flakes or a pinch of cayenne
In a large bowl, combine beans, onion, bell peppers, corn, tomatoes, and cilantro.
In a small bowl, whisk together vinegars, lemon juice, garlic, cumin, coriander, and red pepper flakes. Pour over salad and toss gently to mix.
Per 1/2-cup serving: 70 calories; 4 g protein; 14 g carbohydrate; 0.7 g fat; 4 g fiber; 235 mg sodium; calories from protein: 20%; calories from carbohydrates: 71%; calories from fats: 9%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.
Basmati-Vegetable-Fruit-Pan
(Serves 4)
1 cup basmati rice
2 cups broccoli florets
1 19-ounce can pineapple chunks, drained
2 unripe bananas
1 tablespoon olive oil
1 medium onion, cubed
1 medium carrot, grated
1/2 teaspoon curry powder
salt and pepper to taste
1 tablespoon chopped parsley
1 tablespoon chopped chives
1 tablespoon chopped fresh basil
Cook the rice in 2 cups of salted water for 20 minutes, or until done.
Cut the broccoli florets into small flowers. Cut the pineapple into bite-sized pieces and the banana into large slices.
Heat the olive oil in a pan, and add the onion. Shortly thereafter, add the broccoli and carrot. Lower the heat, cover the pan and let it simmer for a few minutes. Add the curry, pineapple, banana, salt, and pepper, and fry for a few more minutes. The vegetables should not be overly tender. Add the herbs shortly before serving. Serve the vegetable mixture on rice.
From The Best in the World, edited by Neal D. Barnard, M.D.
Beets in Dill Sauce
(Makes about 4 cups)
4 medium-sized beets
2 tablespoons lemon juice
1 tablespoon stone-ground mustard
1 tablespoon cider vinegar
1 tablespoon apple juice concentrate
1 teaspoon dried dill weed, or 1 tablespoon fresh dill, chopped
Wash and peel the beets, then slice them into 1/4-inch thick rounds. Steam over boiling water until tender when pierced with a fork, about 20 minutes. Mix the remaining ingredients in a serving bowl. Add the beets and toss to mix. Serve immediately, or chill before serving.
Recipe from Foods That Fight Pain by Neal D. Barnard, M.D.
Braised Cabbage
(Serves 2-3)
1/2 cup water
2 cups coarsely chopped cabbage
salt
freshly gound black pepper
Bring the water to a boil in a skillet or saucepan. Stir in the cabbage, cover, and cook until it is just tender, about 5 minutes. Sprinkle with salt and pepper to taste.
From Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Braised Collards or Kale
(Makes 3 cups)
Collard greens and kale are rich sources of calcium and beta-carotene as well as other minerals and vitamins. One of the tastiest (and easiest) ways to prepare them is with a bit of soy sauce and plenty of garlic. Try to purchase young tender greens, as these have the best flavor and texture.
1 bunch collard greens or kale (6 to 8 cups chopped) 1 teaspoon olive oil
2 teaspoons reduced-sodium soy sauce
1 teaspoon balsamic vinegar
2-3 garlic cloves, minced
1/4 cup water
Wash greens, remove stems, then chop leaves into 1/2-inch wide strips.
Combine olive oil, soy sauce, vinegar, garlic, and water in a large pot or skillet. Cook over high heat about 30 seconds. Reduce heat to medium-high, add chopped greens, and toss to mix. Cover and cook, stirring often, until greens are tender, about 5 minutes.
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Broccoli with Sundried Tomatoes
(Makes about 4 cups)
The tangy flavor of sundried tomatoes is a perfect addition to steamed broccoli. Look for sundried tomatoes near the pickles and olives.
1 bunch broccoli
6 dried tomatoes in olive oil, drained
Rinse broccoli and cut into florets. Peel and slice stems into rounds. Steam over boiling water until just tender, 3 to 5 minutes.
While broccoli is cooking, cut tomatoes into small pieces and place in a serving dish. When cooked broccoli to tomatoes, toss and serve.
Per ½-cup serving: 20 calories; 2 g protein; 3 g carbohydrate; 0.4 g fat; 2 g fiber; 20 mg sodium; calories from protein: 29%; calories from carbohydrates: 55%; calories from fats: 16%
Recipe from Healthy Eating for Life for Women by Kristine Kieswer
Cabbage Rolls
(Makes 12 rolls)
Although this recipe has several ingredients and steps, it isn’t difficult to prepare, and everything comes together so deliciously in the end that it's well worth the effort. You could save some time by using a commercially prepared marinara sauce.
1 head green cabbage
Filling:
1 onion, chopped
1 garlic clove, pressed
2½ cups sliced mushrooms (about ½ pound)
½ teaspoon paprika
? teaspoon black pepper
? teaspoon cayenne
2 cups cooked brown rice
¼ cup raisins
¼ cup pine nuts
Sauce:
1 small onion, chopped
1 garlic clove, pressed
1 15-ounce can crushed or ground tomatoes
¼ teaspoon each: basil, oregano, fennel seeds
? teaspoon each: thyme, marjoram, black pepper
Remove core from cabbage, then steam whole head until soft, about 20 minutes. Remove from the pot to cool. When cool enough to handle, peel off 12 large leaves and set aside. Chop enough of the remaining cabbage to make 1 cup. Set aside.
To prepare filling, heat ½ cup of water in a large skillet or pot. Add onion and cook until soft, about 5 minutes. Add garlic and mushrooms. Continue cooking, stirring occasionally, until mushrooms are soft, about 5 minutes. Stir in paprika, black pepper, and cayenne. Remove from the heat and stir in cooked rice, raisins, pine nuts, and reserved chopped cabbage.
To prepare the sauce, heat ½ cup of water in a medium pot. Add onion and garlic and cook over high heat, stirring often, until onion is soft, about 5 minutes. Add tomatoes, basil, oregano, fennel seeds, thyme, marjoram, and black pepper. Cover and simmer over medium heat, stirring occasionally, until flavors are blended, about 25 minutes.
Preheat the oven to 350°F. To assemble, divide filling among the 12 leaves. Roll each leaf, starting at the core end and tucking in the edges. Arrange in a 9 × 13-inch baking dish, then spoon sauce evenly over top. Bake 25 minutes.
Per roll: 119 calories; 4 g protein; 24 g carbohydrate; 2 g fat; 4 g fiber; 129 mg sodium; calories from protein: 13%; calories from carbohydrates: 73%; calories from fats: 14%
Recipe from Healthy Eating for Life for Cancer by PCRM nutrition director Vesanto Melina, M.S., R.D.
Cabbage-Vegetable Strudel
1 small green cabbage, grated
1/4 teaspoon salt
1 teaspoon olive oil
1 kohlrabi, grated
3 carrots, grated
2 stalks celery, finely chopped
1 small onion, minced
1/2 cup water
black pepper, fresh ground, to taste
1 teaspoon soy margarine, melted (optional)
10 to 12 sheets of phyllo dough
Put the grated cabbage in a bowl and sprinkle with salt. Let it sit for 15 minutes. Transfer to a colander and wring out excess liquid. Transfer cabbage to a large skillet, add olive oil, and sauté until the cabbage turns a dark yellow color (about 10 minutes). Add the kohlrabi, carrots, celery, onions, and water. Simmer, stirring frequently, until vegetables are soft and the water has evaporated. Add freshly ground black pepper.
Allow vegetables to cool for 15 minutes. Fold phyllo sheets in quarters. It should be four layers thick and about 5 by 8 inches. Place 1/2 cup of the vegetable filling diagonally across the phyllo sheets, fold the short corners over the dough, and roll it towards the long corner to make a log-shaped package. Place on a greased cookie sheet, loose-side down. Brush lightly with melted soy margarine, if desired.
Bake at 350°F in the middle of the oven for 20 to 25 minutes, until lightly browned.
Adapted from a recipe from Hotel Gellert in Budapest for The Best in the World II.
Calabacitas
(Serves 4)
I first learned of this recipe in a burrito shop in Ithaca, N.Y. I have sometimes seen it made with lima beans as well. It’s a perfect vegetable combination for tostadas, tacos, or burritos, or it can be used as a side dish or as a baked potato topping.
1 small yellow onion, finely chopped
2 tablespoon water
2 small zucchini, quartered lengthwise and sliced
1 8-ounce package of button mushrooms, sliced
1-1/2 cups frozen corn
1/2 teaspoon cumin
1/2 teaspoon chili powder
Braise onion in 1 tablespoon of water, stirring until liquid has evaporated. Add sliced zucchini, mushrooms, and the remaining water. Stir in spices and simmer for 5 minutes, covered, until mushrooms are soft. Stir in corn and cook for 2 more minutes to heat through. Add black pepper to taste.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by PCRM nutrition director Amy Lanou, Ph.D.
California Waldorf Salad
(Makes about 6 cups)
2 crisp, tangy apples (Fuji, winesap, Granny Smith, or similar)
1 large carrot, julienned or grated
1/2 cup raisins
1/4 cup chopped walnuts
1/3 cup vegan mayonnaise
3 tablespoons seasoned rice vinegar
Scrub and dice the apples, then place into a salad bowl. Add the carrots, raisins, walnuts, vegan mayonnaise, and vinegar. Stir to mix. Chill before serving, if possible.
Per 1/2-cup serving: 61 calories; 1 g protein; 11 g carbohydrate; 2 g fat; 1 g fiber; 153 mg sodium; calories from protein: 7%; calories from carbohydrates: 67%; calories from fats: 26%
Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.
Collard Greens with Portabello Mushrooms
(Makes about 6 cups)
4-6 cups cooked basmati or jasmine rice
Mushrooms:
2 portabello mushrooms
2 teaspoons toasted sesame oil
2 tablespoons red wine
2 tablespoons reduced-sodium soy sauce
1 tablespoon balsamic vinegar
1 garlic cloves, minced
Garbanzos:
1 small onion, sliced into crescents
2 teaspoons chopped garlic
2 teaspoons chopped fresh ginger
1 15-ounce cans garbanzo beans
1/4 cup chopped cilantro (optional)
1/4 teaspoon each: turmeric, coriander, cinnamon, cumin, black pepper
1/4 teaspoon salt
Greens:
1 bunch collard greens (6 to 8 cups chopped)
2 teaspoons olive oil
3 garlic cloves, minced
1 tablespoon reduced-sodium soy sauce
Prepare rice as directed. While rice is cooking, prepare remaining ingredients.
Cut mushrooms into 1/4-inch thick strips. In a large non-stick skillet combine oil, red wine, soy sauce, balsamic vinegar, and garlic. Heat until steamy, then add mushroom strips. Cover and cook over medium heat, turning frequently, until tender when pierced with a sharp knife, about 5 minutes. Remove from pan and set aside.
Without washing the pan, add 1/2 cup of water and sliced onion. Cook over high heat for 3 minutes, stirring occasionally. Reduce heat to medium-high and add garlic and ginger. Continue cooking, stirring often, until onion is soft, about 3 minutes. Stir in garbanzo beans with their liquid, cilantro, if using, turmeric, coriander, cinnamon, cumin, and black pepper. Cover and cook, stirring occasionally, for 15 minutes. Stir in salt. Remove from pan and set aside.
Wash collards, remove stems and chop leaves into 1/2-inch wide strips. You should have 6 to 8 cups. Without washing the pan, add olive oil and minced garlic. Cook over medium-high heat for 30 seconds, then add chopped collards. Cover and cook, stirring often, until just tender, about 4 minutes. Stir in soy sauce, cooked mushrooms, and garbanzo beans. Serve over cooked rice.
Per serving (1 cup collard mixture over 1 cup rice): 193 calories; 6 g protein; 37 g carbohydrate; 3 g fat; 4 g fiber; 285 mg sodium; calories from protein: 11%; calories from carbohydrates: 75%; calories from fats: 14%
Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.
Cottage Fries
(Serves 6)
4 medium red potatoes
1 medium onion, chopped
1 green bell pepper, diced
1 tablespoon plus 1 teaspoon olive oil
1 teaspoon paprika
1/2 teaspoon salt
1/4 teaspoon black pepper
Dice potatoes into generous bite-size pieces. Steam over boiling water until they are just tender when pierced with a fork, about 15 minutes. Do not overcook!
In a large skillet, sauté the onion and bell pepper in 1 teaspoon olive oil until the onion is soft, about 5 minutes. Transfer to a bowl and set aside. Add 1 tablespoon olive oil to the skillet and sauté the potatoes over medium-high heat until hot and lightly browned, about 5 minutes. Return the onion mixture to the pan, add remaining ingredients, toss to mix, and serve.
Recipe from Food for Life, by Neal Barnard, M.D.
Cucumber Arame Salad
(Serves 4 to 6)
This is a delicious light salad seasoned with arame and a delightful dressing. Arame is a brown sea vegetable with a delicate flavor.
1 cucumber
1 cup arame
1 cup water
2 tablespoons lemon juice
1 tablespoon brown rice vinegar
1 teaspoon low-sodium soy sauce
2 tablespoons water
Peel and halve the cucumber lengthwise. Scoop out the seeds and slice it into thin crescents. Spread slices out and sprinkle with salt. Transfer to a bowl and let stand 15 minutes. Drain thoroughly.
Meanwhile, soak the arame in one cup of water until soft, 10 to 15 minutes.
Mix together lemon juice, soy sauce, vinegar and 2 tablespoons of water to make dressing.
Drain any excess water from arame, then combine with cucumber and dressing.
Recipe from The Power of Your Plate, by Neal Barnard, M.D.
Cucumber, Mango, and Spinach Salad
(Serves 10-12)
1 bag or bunch of spinach
1 mango, peeled and cut into bite size pieces
1 large English cucumber, peeled and sliced
6 scallions, thinly sliced
1/2 cup fresh, chopped basil leaves
Juice of 1 lime
1/2 cup seasoned rice vinegar
Fresh cracked black pepper to taste
Wash and drain spinach, tear into bite-sized pieces if necessary, and put into a large serving bowl. Toss mango, cucumber, scallions, and basil in a medium bowl. Dress with lime juice and vinegar. Arrange mango mixture on spinach and sprinkle with fresh cracked black pepper.
From a PCRM Cancer Class cooking demonstration.
Cucumbers with Creamy Dill Dressing
(Makes about 4 cups)
This salad features cool cucumber slices in a creamy tofu dressing. Use reduced-fat tofu.
8 ounces firm reduced-fat tofu
1 teaspoon garlic granules or powder
1/2 teaspoon dill weed
1/4 teaspoon salt
2 tablespoons lemon juice
3 tablespoons seasoned rice vinegar
1 tablespoon cider vinegar
2 cucumbers, peeled and thinly sliced
1/4 cup thinly sliced red onion
Blend the tofu, garlic granules, dill week, salt, lemon juice, and vinegars in a food processor for 2 to 3 minutes, until completely smooth. Pour dressing over cucumbers and onion and toss to mix. Chill before serving.
Recipe from Turn Off the Fat Genes, by Neal Barnard, M.D.
1 cup fresh or frozen blueberrie
1 cup fresh or frozen strawberries
6-12 lettuce leaves
1 banana
1/2 cup soy milk
Blend banana and soy milk to make topping. Arrange berries and lettuce leaves in a bowl. Pour topping over fruit and serve.
Fiesta Salad
(Serves 10)
This salad is a celebration of color and taste. It may be made in advance, and keeps well for several days. If you are a cilantro lover, you may want to double the amount.
1-1/2 cups dry black beans, or 3 15-ounce cans black beans
3-1/2 cups water
2 cups frozen corn, thawed
2 large tomatoes, diced
1 large green bell pepper, diced
1 large red or yellow bell pepper, diced
1/2 cup chopped red onion
3/4 cups chopped cilantro (optional)
2 tablespoons seasoned rice vinegar
2 tablespoons apple cider or distilled vinegar
1 lime or lemon, juiced
2 garlic cloves, mined
2 teaspoons ground cumin
1 teaspoon ground coriander
1/2 teaspoon crushed red pepper, or a pinch of cayenne
1/2-1 teaspoon salt
Sort through beans to remove any debris, then wash them and place them in a large pan or bowl with about 6 cups water. Soak overnight. Pour off soaking water and place in a kettle with the 3-1/2 cups of fresh water. Bring to a simmer, and cook until the beans are just tender, about 45 minutes to 1 hour. (Although the beans should be thoroughly cooked, in this case they should not be overcooked.) Drain and cool the cooked beans. If you are using canned black beans, simply drain them and proceed.
When the beans are cool, combine them with the corn, tomatoes, bell peppers, red onion, and cilantro. Whisk together dressing ingredients and pour over the salad. Toss gently to mix.
From Food for Life by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
French Green Lentils
(Makes about 6 cups)
French green lentils have a distinctive and delicious peppery flavor. Look for them in natural food stores and fine food markets. Brown lentils may be used as a substitute. Increase the cooking time to 50 minutes.
1 cup French green lentils
4 cups vegetable broth
1 large onion, chopped
½ cup chopped cilantro
1 teaspoon black mustard seeds
1 teaspoon turmeric
1 teaspoon cumin
1 teaspoon coriander
½ teaspoon ginger
?–¼ teaspoon cayenne
½ teaspoon salt
Rinse lentils and place in a large pot with vegetable broth, onion and cilantro.
Combine mustard seeds, turmeric, cumin, coriander, ginger, and cayenne in a small skillet. Toast over medium-high heat, stirring constantly, until spices are fragrant and just begin to smoke, about 2 minutes. Add to lentils.
Cover and simmer until lentils are tender, about 30 minutes. Add salt to taste.
Per 1-cup serving: 124 calories; 9 g protein; 22 g carbohydrate; 0.3 g fat; 5 g fiber; 182 mg sodium; calories from protein: 30%; calories from carbohydrates: 68%; calories from fats: 3%
Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.
Fresh Broccoli Salad
(Makes about 4 cups)
Enjoy the great flavor and protective power of tender crisp broccoli in this delicious salad.
1 bunch broccoli
½ cup finely sliced red onion
1–2 garlic cloves, minced
½ cup seasoned rice vinegar
1 tablespoon toasted sesame oil
½ teaspoon dried red pepper flakes
Cut or break broccoli into small florets. Transfer to a salad bowl. Add remaining ingredients and toss to mix. Chill, tossing once or twice, for 20 minutes or longer before serving.
Per ½-cup serving: 32 calories; 1 g protein; 3 g carbohydrate; 2 g fat; 1.5 g fiber; 310 mg sodium; calories from protein: 16%; calories from carbohydrates: 37%; calories from fats: 46%
Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.
Fresh Spinach Salad
(Serves 2)
2 cups spinach
1/2 cup sliced mushrooms
1/4 cup chopped green onions
sea salt, to taste (optional)
tamari (optional)
sesame seeds, for garnish
Thoroughly wash the spinach, tearing the larger leaves. Drain well. Add the mushrooms and green onions, and toss well. Sprinkle with tamari, if desired, then sprinkle each serving with sesame seeds.
Recipe from Vegetarian Cooking for People with Allergies, by Raphael Rettner, D.C.
Garlic Spinach
(Serves 4)
1 large bunch of fresh spinach
3 cloves of garlic
1 teaspoon vegetarian Worcestshire sauce
Wash and de-stem spinach. Peel and mince garlic. Braise garlic in Worcestshire sauce over medium heat, stirring, until lightly browned. Add spinach to hot skillet. Use tongs to turn spinach until it is just wilted. Serve hot or at room temperature.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by PCRM nutrition director Amy Lanou, Ph.D.
Fruity Spinach Salad
(Serves 4)
4 cups cleaned spinach leaves
2 oranges, peeled, sliced, and quartered
1 cucumber, peeled, sliced and quartered
1 sweet red pepper, seeded and chopped
2 tablespoons raw or roasted sunflower seeds
To taste: ready-prepared fat-free raspberry vinaigrette dressing
Toss spinach with cucumber, orange, and red pepper chunks in medium sized bowl. Sprinkle with sunflower seeds. Serve with dressing on the side.
Per serving: 93 calories; 3 g protein; 17 g carbohydrate; 3 g fat; 4 g fiber; 59 mg sodium; calories from protein: 13 percent; calories from carbohydrates: 73 percent; calories from fats: 25 percent.
Grilled Summer Vegetables
(Makes about 4 servings)
Grilled vegetables are easy to prepare and delicious as a side dish with polenta, pasta, or rice. The vegetables can be varied according to the season and your tastes. For example, use fresh asparagus when it is available in spring, and zucchini during summer and fall.
1 red onion
1 red bell pepper
1 medium zucchini or other summer squash
2 cups button mushrooms
2 ears fresh corn
2 teaspoons olive oil
2 teaspoons garlic granules or powder
2 teaspoons mixed Italian herbs
2 teaspoons chili powder
1/2 teaspoon salt
Preheat grill.
Cut onion, bell pepper, and zucchini into generous chunks. Place in a large mixing bowl. Clean mushrooms and add. Husk corn, cut it into 1-inch lengths, and add.
Sprinkle vegetables with olive oil and toss to coat. Sprinkle with garlic granules, Italian herbs, chili powder, and salt. Toss to mix.
Spread vegetables in a single layer on a grilling rack and place over medium-hot coals. Cover and cook 5 minutes. Turn with a spatula and cook until tender when pierced with a sharp knife, about 5 more minutes. Repeat with remaining vegetables.
Variation: Preheat oven to 450oF. Arrange vegetables in a single layer in one or two large baking dishes and cook in preheated oven until tender when pierced with a sharp knife, about 20 minutes.
Per 1/2-cup serving: 42 calories; 1 g protein; 8 g carbohydrate; 1 g fat; 1 g fiber; 93 mg sodium; calories from protein: 11%; calories from carbohydrates: 68%; calories from fats: 21%
Recipe from Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D
.
Golden Potatoes
(Serves 6)
Top these colorful, spicy potatoes with chutney and serve them with lentil or bean soups.
4 large red potatoes
2 teaspoons whole mustard seed
1/2 teaspoon turmeric
1/2 teaspoon cumin
1/4 teaspoon ginger
1/8 teaspoon cayenne
1/8 black pepper
1 cup water
1 onion, chopped
1-1/2 teaspoon soy sauce
Scrub the potatoes, then steam them over boiling water until tender when pierced with a fork, 40 to 50 minutes. Cool completely, then cut them into 1/2-inch cubes.
Toast the spices in a large nonstick skillet for 1 to 2 minutes, then carefully pour in 1/2 cup of the water. Add the chopped onion and cook, stirring frequently, until the onion is soft and most of the liquid has evaporated, about 5 minutes. Add the potatoes along with the remaining water and the soy sauce. Stir to mix, then cover and cook over medium heat for 5 minutes. Stir before serving.
Recipe from Eat Right, Live Longer by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Italian-style Green Beans
(Makes about 6 cups)
You’ll enjoy green beans in this tangy tomato sauce.
1 pound fresh green beans
1 tablespoon olive oil
2 cups chopped tomatoes, fresh or canned
2 large garlic cloves, minced
2 tablespoons chopped fresh basil or 1 teaspoon dried basil
salt and fresh ground pepper to taste
Trim ends off beans and cut or break into bite-sized lengths. Steam until just tender, about 10 minutes, then set aside.
Heat oil in a large skillet, then add tomatoes and garlic. Simmer 10 minutes.
Add green beans and basil. Cook until beans are very tender, about 5 minutes, stirring occasionally. Add salt and pepper to taste.
Per 1/2-cup serving: 35 calories; 1 g protein; 5 g carbohydrate; 1.5 g fat; 2 g fiber; 60 mg sodium; calories from protein: 12%; calories from carbohydrates: 53%; calories from fats: 35%
Recipe from Healthy Eating for Life for Women by Kris Kieswer
Mixed Greens with Apples and Walnuts
(Makes about 4 cups)
This simple salad is especially delicious in the autumn when apples are fresh. Using a pre-washed salad mix makes it easy to prepare.
6 cups salad mix or washed and torn butter lettuce
1 tart green apple (Granny Smith, pippin, or similar)
1/4 cup chopped walnuts
3-4 tablespoons seasoned rice vinegar
Place salad mix or torn leaf lettuce into a bowl. Core and dice apple and add to salad along with walnuts. Sprinkle with seasoned rice vinegar and toss to mix.
Per 1/2-cup serving: 31 calories; 1 g protein; 4 g carbohydrate; 2 g fat; 1 g fiber; 141 mg sodium; calories from protein: 10 percent; calories from carbohydrates: 46 percent; calories from fats: 44 percent.
Mushrooms with Barbeque Sauce
(Serves 4)
1 small yellow onion, finely chopped
1 12-ounce package button or cremini mushrooms, sliced
1/2 cup barbeque sauce
Braise onions in 1/4-cup water for 3-4 minutes. Add mushrooms and continue cooking for 4-5 more minutes. Add barbeque sauce and cook until sauce is desired thickness. Serve over veggie burgers, potatoes, or rice.
Recipe by Amy Lanou, Ph.D., PCRM’s nutrition director for the Vegetarian Nutrition and Cooking Classes for Cancer Survivors.
Pan-Grilled Portabello Mushrooms
(Serves 4)
Serve with your favorite type of rice and a big pile of steamed spinach, chard, or collard greens.
4 large portabello mushrooms
2 teaspoons of olive oil
2 tablespoons of red wine
2 tablespoons of soy sauce
1 tablespoon of balsamic vinegar
2 medium-size cloves garlic, minced
Clean mushrooms and trim stems flush with the bottom of the caps. In a large skillet, mix the remaining ingredients. Heat until the mixture begins to bubble; add mushrooms, tops down. Reduce to medium heat. Cover and cook for about 3 minutes, or until tops are browned. (If the pan becomes dry, add 2 to 3 tablespoons of water.) Turn the mushrooms and cook for about 5 minutes more, or until tender when pierced with a sharp knife. Serve hot.
Recipe from Foods That Fight Pain by Neal Barnard, M.D.
Potato Pancakes
(Serves 4)
Pancakes:
4 large potatoes, grated
2 carrots, grated
1 medium onion, grated
1/4 cup chopped cilantro
1/2 teaspoon salt
2 tablespoons flour (optional)
Mix ingredients, press firmly into patties, and fry in oil, pressing down occasionally while cooking. Turn and fry on other side. Serve two pancakes per person, with apple sauce.
A leek can be substituted for cilantro.
Apple Sauce:
8 apples, peeled and coarsely chopped
2 cinnamon sticks
8 ounces white wine or water
Cover the bottom of a saucepan with 1/2 inch of white wine or water. Add the apples and cinnamon sticks. Bring to a boil, then turn down heat, and simmer 10 minutes, until the apples are almost falling apart. Blend or mash with a fork. Sweeten with sugar if needed.
Recipe from Restaurante Eduardos, in Cascais, Portugal, taken from The Best in the World, edited by Neal D. Barnard, M.D.
Potato Salad
(Makes about 5 cups)
This delicious, creamy potato salad contains no cholesterol and is surprisingly low in fat.
4 medium potatoes, diced
2 celery stalks thinly sliced, including leaves
3 green onions, chopped
¼ cup finely chopped parsley
3 tablespoons seasoned rice vinegar
? cup vegan mayonnaise
1½ tablespoons stone ground mustard
¼–½ teaspoon salt
? teaspoon black pepper
Steam potatoes over boiling water until just barely tender, about 15 minutes, then transfer to a large bowl.
Add celery, onions, parsley, and vinegar. Stir to mix.
Stir in vegan mayo, mustard, salt, and pepper and toss gently. Chill before serving, if time allows.
Per ½-cup serving: 102 calories; 3 g protein; 25 g carbohydrate; 0.5 g fat; 2 g fiber; 214 - 267 mg sodium; calories from protein: 10%; calories from carbohydrates: 86%; calories from fats: 4%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D.
Rainbow Salad
(Makes 6 cups)
Cabbage and carrots team up to make a beautiful and delicious salad.
2 cups shredded green cabbage
2 cups shredded purple cabbage
2 carrots, grated or julienne
2 stalks celery, thinly sliced
3 green onions, sliced
1 apple, finely chopped or julienne
1 tablespoon lemon juice
1/2 cup Tofu Mayo or vegan mayonnaise
1/3 cup apple juice concentrate
Combine green cabbage, purple cabbage, carrots, celery, and green onions in a salad bowl. Toss apple with lemon juice and add to salad. Add Tofu Mayo and apple juice concentrate and mix well. Chill before serving if possible.
Per 1/2-cup serving: 40 calories; 1 g protein; 9 g carbohydrate; 0.1 g fat; 1 g fiber; 87 mg sodium; calories from protein: 7%; calories from carbohydrates: 89%; calories from fats: 4%
Recipe from Healthy Eating for Life for Children by PCRM nutrition director Amy Lanou, Ph.D
Rootin' Tootin' Salad
(Serves 6)
Three root vegetables—beets, jicama, and carrots—combine to make this crunchy, nutritious salad.
1 15-ounce can diced beets, drained
1 small jicama, peeled and cut into thin strips or diced
2 medium-size carrots, peeled and cut into thin strips or diced
3 tablespoons of lemon juice
2 tablespoons seasoned rice vinegar
2 teaspoons stoneground mustard
1/2 teaspoon dried dill weed
Place beet cubes into a large salad bowl, along with jicama and carrot pieces. In a small bowl, mix lemon juice (if used), vinegar, mustard, and dill; pour over the salad. Toss to mix. Serve warm or chilled.
Recipe from Foods That Fight Pain by Neal Barnard, M.D.
Salad of Color
(Serves 4)
1 sweet red pepper, cut into chunks
1 orange
1 cup of sugar snap peas, cut in half
1 cucumber, peeled and cut into chunks
8 fresh basil leaves, sliced
1 tablespoon seasoned rice vinegar
cracked black pepper, to taste
Remove the peel off the orange and cut the peeled fruit into bite size chunks. In medium bowl, mix together the orange, red pepper, cucumber, and basil. Sprinkle with rice vinegar and season with pepper. Toss and serve.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by PCRM nutrition director Amy Lanou, Ph.D.
Sautéed Broccoli with Ginger
(Serves 4)
1 clove garlic, minced
1/2-inch piece fresh ginger root, peeled and grated
2 teaspoons vegetable oil
1 pound broccoli, cut into florets
1 medium leek, sliced thin (white part only)
2 tablespoons vegetable stock
1 teaspoon tamari
Sauté the garlic and ginger in the oil in a large skillet for 1 minute. Add the broccoli, leek, and stock. Toss together all the ingredients to mix well. Cover the pan and cook for 3 minutes. Remove the cover and continue to sauté, stirring frequently, until the vegetables are just tender, about 10 minutes. Mix in the tamari and serve immediately.
Recipe from The Vegetarian Way, by Virginia Messina, M.P.H., R.D., and Mark Messina, Ph.D.
Sesame Bok Choy and Carrot Stir-Fry
(Serves 2)
1 teaspoon dark sesame oil
4 cloves garlic, minced
3 carrots, cut diagonally into 1/4-inch slices
1/2 cup chopped green onions
5 cups bok choy, cut into 1/2-inch pieces
1/4 cup vegetable stock
2 teaspoons minced ginger root
1 teaspoon granulated sugar
2 tablespoons toasted sesame seeds
3 cups cooked quinoa
In a large nonstick skillet or wok, heat oil over medium heat. Add garlic, carrots and green onions; stir-fry for 3 minutes. Add bok choy and stir-fry another 2 minutes. Stir in vegetable stock, ginger and sugar. Reduce heat and simmer 5 minutes.
Sprinkle sesame seeds over stir-fry. Spoon over quinoa.
Recipe from CalciYum!, by David and Rachelle Bronfman.
Spicy Thai Peanut Satay
(Serves 5 to 8)
No, it’s not from Thailand; it’s from Wisconsin. The Ovens on Monroe Street is a bakery and restaurant featuring delightful dishes, this one in the Thai tradition.
4 cups vegetables, fruits, and nuts
1 tablespoon water
1 tablespoon minced garlic
1 tablespoon olive oil
Use any combination of broccoli, carrots, cauliflower, red cabbage, green peppers, scallions, tomatoes, mushrooms, unsalted cashew halves, cilantro, raisins, and pineapple chunks totaling 4 cups.
Sauté the vegetable/fruit/nut mixture with the water, garlic, and olive oil. Serve over rice topped with Peanut Sauce (recipe below).
Peanut Sauce
(Serves 5 to 8)
1 cup soy sauce
1 cup peanut butter
2 tablespoons minced fresh garlic
1 tablespoon red curry paste
1/4 cup water
1/4 cup cooking sherry
2 to 3 dashes of Tabasco
1 cup lemon or lime juice
1/2 teaspoon cayenne
1/2 tablespoon onion powder
1/2 tablespoon basil
1/4 teaspoon paprika
salt and pepper to taste
Mix all ingredients using a whisk or blender, until creamy.
Recipe from The Ovens on Monroe Street, Madison, Wisconsin, printed in The Best in the World, edited by Neal Barnard, M.D.
Steamed Asparagus with Raspberry Sauce
(Serves 4)
A friend and creative cook, Alanna, introduced me to this recipe idea. Sounds odd, but tastes great and looks marvelous.
1 pound of asparagus
1 cup frozen raspberries
1/2 fresh orange or 1 teaspoon frozen orange juice concentrate
1 teaspoon orange zest (optional)
Put frozen raspberries in a saucepot with orange juice or juice concentrate. Simmer, stirring often, until raspberries have fallen apart and the mixture looks like a sauce (about five minutes). Remove from heat and set aside.
Steam asparagus over hot water until bright green and soft, but not mushy. Pour sauce over asparagus. Serve hot or at room temperature. Garnish with orange zest, if desired.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by PCRM nutrition director Amy Lanou, Ph.D.
Stuffed Tomato Salad
(Serves 5)
5 large ripe tomatoes
1 can garbanzo beans (or 1 cup precooked chickpeas or garbanzo beans)
1 stalk celery, chopped (optional)
salt and pepper to taste
Scoop out tomatoes, saving pulp for a sauce. Fill tomatoes with beans and celery. Season with salt and pepper. Garnish with sauce and lettuce or sprouts.
Recipe from Meatless Meals for Working People, by Debra Wasserman and Charles Stahler.
Sure-Fire Roasted Vegetables
4 to 5 cups of "soft" veggies
Chopped broccoli (1 cup)
Onions (1 cup)
Chopped garlic or whole cloves (1 to 3 cloves)
Bell peppers (1 cup)
Zucchini or yellow summer squash (1 cup)
Eggplant (1 cup)
OR
4 to 5 cups of "hard" veggies
Chopped carrots (1 cup)
Sweet potatoes or new potatoes (1 cup)
Butternut squash (or other squash), cubed (1 cup)
Parsnips or rutabaga (1 cup)
Onions (1 cup)
Chopped garlic or whole cloves (1 to 3 cloves)
Seasoning Mix:
For Italian:
2 teaspoons dried basil
1 teaspoon dried oregano
2 teaspoons dried rosemary
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup chopped fresh parsley
For Mexican:
2 teaspoons cumin
1 teaspoon basil
1 teaspoon rosemary
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup chopped cilantro
For Indian:
1 teaspoon curry powder
1 teaspoon graham masala
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 cup chopped cilantro
Preheat oven to 400°F. Spray jelly roll pan with cooking spray.
Combine vegetable mixture (either hard or soft vegetables) in bowl. Add your choice of seasoning mix. Toss vegetables to coat with seasoning. Place vegetables in pan in a single layer.
For soft vegetables: Roast 10 minutes. Take pan out of oven and spray the tops of the vegetables with cooking spray. Turn veggies and cook for another 5 to 10 minutes or until vegetables are tender.
For hard vegetables: Roast 15 minutes. Take pan out of oven and spray the tops of the vegetables with cooking spray. Turn veggies and cook for another 15 minutes or until vegetables are tender.
Make it a meal by adding a can of drained and rinsed beans (such as garbanzo or black beans). Serve vegetables as a side dish, over couscous or brown rice, or wrapped up in a burrito with salsa.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by Brie Turner-McGrievy, R.D.
Taste of Morocco
(Serves 4)
Hearty enough to feed a tribe of hungry Bedouins—or teeny boppers. Using frozen peppers cuts the cooking time to about 20 minutes.
1 zucchini, cubed
1 sweet potato or small winter squash, cubed
1 clove garlic, minced or pressed
1 tablespoon oil
1/4 cup water
1 15-oz. can chick peas
1 teaspoon ground cumin
1/2 teaspoon allspice
1/2 teaspoon ground ginger
1/2 teaspoon turmeric
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon cayenne
1/4 teaspoon cinnamon
1 red bell pepper, diced
1 yellow bell pepper, diced
2 cups uncooked couscous
1/2 cup raisins
Sauté the zucchini, sweet potato or squash, and garlic in the oil until partially cooked, about 5 minutes. Use water as necessary to keep the vegetables from sticking. Drain and rinse the chick peas. Add the spices, chick peas, and pepper to the pan. Cover and cook for about 5 minutes.
Meanwhile, place the couscous and raisins in another saucepan. Add enough water so that the couscous is covered by about 1/2 inch. Bring the mixture to a boil, then cover tightly, remove from the heat, and let set for at least 10 minutes. Remove the cover from the pepper/chick pea mixture, stir, and cook a few minutes longer to heat thoroughly and thicken. Serve the bean pepper stew over the couscous.
From Cooking with PETA by People for the Ethical Treatment of Animals.
Three Bean Delight
(Serves 4)
Toss together:
1 cup cooked kidney beans
1 cup cooked garbanzo beans
1 cup cooked lima beans
1 cup onion, chopped
1/2 cup green pepper, chopped
4 teaspoons olive oil
Serve hot or cold with a grain or bread. To serve cold for a salad, add a few drops of lemon juice or vinegar.
Recipe from Vegetarian Cooking for People with Diabetes, by Patricia Le Shane.
Tomato, Cucumber, and Basil Salad
(Serves 6)
4 fresh tomatoes, quartered and sliced
1/2 large English cucumber, peeled, quartered and sliced
1/2 cup fresh basil leaves,
3-4 tablespoons balsamic vinegar
fresh cracked black pepper, to taste
Arrange cucumber and tomato in a flat bowl. Add basil leaves, dress with balsamic vinegar, and sprinkle with fresh cracked black pepper.
Recipe by Amy Lanou, Ph.D., PCRM’s nutrition director.
Wonderful Winter Squash
(Makes 4 cups)
1 medium winter squash (butternut or kabocha, for example)
1/2 cup water
2 teaspoons soy sauce
2 tablespoons maple syrup
Slice the squash in half and then peel and remove the seeds. Cut the squash into 1-inch cubes (you should have about 4 cups).
Place the cubes into a large pot with the water. Add the soy sauce and syrup. Cover and simmer over medium heat for 15 to 20 minutes, or until squash is tender when pierced with a fork.
Recipe from Foods That Fight Pain by Neal Barnard, M.D.
Yams with Cranberries and Apples
(Serves 8)
A beautiful blend of sweet and tart flavors, this recipe is a perfect addition to any meal, for the holidays or otherwise.
4 yams, peeled
1 large, green apple, peeled and diced
1 cup raw cranberries
1/2 cup raisins
2 tablespoons raw sugar or other sweetener
1/2 cup orange juice
Preheat oven to 350° F.
Cut peeled yams into 1-inch chunks and place in a large baking dish. Top with diced apple, cranberries, and raisins. Sprinkle with sugar or other sweetener, then pour orange juice over all. Cover and bake for 1 hour and 15 minutes, or until yams are tender when pierced with a fork.
Recipe from Food for Life by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
Zippy Yams and Bok Choy
(Serves 4)
2 small bok choy, finely sliced
2 small yams, cut into bite-sized chunks
1 onion, sliced and quartered
2 large cloves of garlic, minced
1 tablespoon Worcestshire sauce
1/2 teaspoon Thai chili paste
1/2 lemon
Put yams in a deep skillet and just cover them with water. Cover skillet and boil yams for 5 to 10 minutes until soft when pierced with a fork. Add onions and garlic and continue to simmer until about half of the water has boiled away. Add vegetarian Worcestshire sauce, chili paste, and bok choy. Simmer until the bok choy is soft. Squeeze lemon over the mixture and serve.
Recipe from PCRM Weight Loss Study Cooking Demonstration contributed by PCRM nutrition director Amy Lanou, Ph.D.
Zucchini Skillet Hash
(Serves 8)
8 ounces gluten-free pasta (quinoa, rice, etc.)
1/2 cup water
1 medium-sized onion, chopped
2 medium-sized stalk celery, sliced thin
2 medium-sized zucchini, diced
3 Boca Burgers patties, chopped
1 15-ounce can garbanzo beans, including liquid
1/2 teaspoon salt
Cook pasta according to package directions. Drain and rinse, then set aside.
In a large skillet heat the water; add onion (if used) and garlic. Cook over high heat for about 3 minutes, or until onion is soft. Add mushrooms and celery and continue cooking—stirring frequently—for about 5 minutes, or until the mushrooms begin to brown. Add a small amount of burger patties; then cook, stirring often, for about 3 minutes, or until zucchini is just tender when pierced with a fork.
Purée beans, with their liquid, in a blender or food processor. Add to the vegetable mixture, along with pasta and salt. Heat gently, stirring frequently, until hot and steamy.
Recipe from Foods That Fight Pain, by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.
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