vegetarian ideas

[Cappinstud]

M-man, again your ideas are very helpful. I've recently taken on a vegen diet. Not grossed our by meat, or a moral issue, just trying to eliminate animal fats from my diet. I really appreciate the tofu recipes. I'd like to try the pizza recipes too, but I've also eliminated most cheeses from my diet. Any suggestions out there for cheese substitiutes in pizza and pasta dishes? I appreciate anyone's help. Thanks.

[Manfred_Man]

hey, Cappinstud!

i can't really think of any substitutes for cheeses for pasta or pizza. since i'm lactose intolerant, i go for goat cheese on my pizza. it brings a really interesting taste...

i'll ask some of my buddies who are head chefs at some of the best italian/mediterranean restaurants here in T.O.

[Italianangel]

LOVE THIS THREAD!!
Lentil burgers are one of my faves!!
Linda

[Manfred_Man]

hey, Cappinstud!

all my buddies said basically the same thing: "What?!?! No cheese?!?!"

depending on the recipe, you could try various types of oil (eg. virgin olive oil, safflower oil) or pesto

try artichoke hearts and sun-dried tomatoes, which are both usually packed in olive oil, to your pizza or pasta

trust this helps...

[Manfred_Man]

Creamy Asparagus Soup
(makes 4 servings)

1 lb fresh asparagus
3/4 cup onion (chopped)
1/2 cup vegetable broth
1 tbsp unsalted butter
2 tbsp wholewheat flour
1 tsp salt
1 pinch ground black pepper
1 1/4 cups vegetable broth
1 cup soy milk (or low-fat milk)
1/2 cup yoguort
1 tsp lemon juice
1/4 cup grated Parmesan cheese
cayenne pepper (optional)

- place asparagus & onion in a saucepan with 1/2 cup vegetable broth
- bring the broth to a boil
- reduce heat & let simmer until the vegetables are tender

- reserve a few asparagus tips for garnish
- place remaining vegetable mixture in an electric blender & puree until smooth

- melt butter in the pan that was used for simmering the asparagus & onions
- stir while sprinkling flour, salt & pepper into the butter
- don't let the flour burn/darken
- allow the mixture to cook only 2 minutes
- stir in remaining 1 1/4 cups vegetable broth & increase the heat
- continue stirring until the mixture comes to a boil

- stir the vegetable puree & milk into the saucepan
- whisk yoguort into the mixture, followed by lemon juice
- stir until heated through, then ladle into bowls
- garnish with reserved asparagus tips
- sprinkle with Parmesan cheese if desired

- to add a touch of zing, add a small pinch of cayenne pepper


Calories: 158; Total Fat: 7g; Cholesterol: 15mg; Sodium: 969mg; Total Carbs: 15.9g; Dietary Fibre: 3.6g; Protein: 9.8g

[Manfred_Man]

Broccoli Rabe
(makes 4 servings)

1 lb broccoli rabe (trimmed)
5 tbsp extra virgin olive oil
1 clove garlic, minced
1 tbsp grated Parmesan cheese

- bring a large pot of salted water to a boil
- cut an X in the bottom of the stems of the broccoli rabe
- place rabe in the boiling water
- cook until tender but still firm (approx 5 minutes)
- drain

- in a large heavy skillet over medium heat, heat olive oil & saute garlic for 1-2 minutes
- stir in the broccoli rabe & saute 10-15 minutes, or until desired doneness

- dust with parmesan cheese, if desired

- serve as a side dish


Calories: 184; Total Fat: 17.9g; Cholesterol: < 1mg; Sodium: 43mg; Total Carbs: 4.3g; Dietary Fibre: 0g; Protein: 3.2g

[Manfred_Man]

Red Chard & Spinach Quiche
(makes 4 servings)

1 - 9" unbaked pie crust
1/2 lb spinach (rinsed & chopped)
1/2 pound red Swiss chard (rinsed & chopped)
1 tbsp extra virgin olive oil
1 onion (diced)
3 cloves garlic (minced)
1/4 tsp curry powder
1 tsp dried parsley
1/2 tsp salt
1/2 tsp ground black pepper
8 small oyster mushrooms (chopped)
2 tsp capers
1 (12 ozs) package firm tofu (cubed)
1/4 cup low-fat milk
1/4 tsp ground nutmeg
1 pinch ground cinnamon
1 pinch ground cardamom
1/2 cup grated Parmesan cheese
1/2 cup shredded Cheddar cheese


- preheat oven to 350 degrees F (175 degrees C)
- bake pie crust until lightly browned
- in the meanwhile, place spinach & Swiss chard in a steamer over 1" of boiling water, and cover
- lightly cook, approx. 5 minutes

- heat oil in a large skillet over medium heat & saute onions & garlic
- when onions become transparent, add spinach & chard
- stir in curry powder, parsley, salt & pepper
- saute until spinach & chard reduce
- then add mushrooms & capers
- stir & remove from heat

- in a blender or food processor, combine tofu, milk, nutmeg, cinnamon, cardamom & Parmesan cheese
- process until smooth & creamy
- pour over vegetables & mix well
- transfer mixture to the pie crust

- bake in preheated oven for 20 minutes
- remove from oven & sprinkle top with Cheddar cheese
- bake for 10 more minutes, or until cheese is lightly browned

- serve & enjoy!

Calories: 443; Total Fat: 27.8g; Cholesterol: 20mg; Sodium: 852mg; Total Carbs: 28.6g; Dietary Fibre: 6.4g; Protein: 24g

[Cappinstud]

Sorry to respond so late MM, just been away awhile. I have put low fat cheeses back into my diet, so I'm enjoying some of your recipes. Thanks for all of your suggestions. I really didn't realize how much I missed pizza, and your suggestions are great.

[fiona]

I like this thread too.

I don't eat like that, though. Too luxe for me, I would get fat! Usually I just cut up a salad, throw some beans on it, and have some protein powder in hot drink.

[Italianangel]

doesn't protein powder denature or degrade from heat, I wonder if mixing in a hot drink would destroy any of its properties?
Linda

[Manfred_Man]

Originally Posted by Italianangel

doesn't protein powder denature or degrade from heat, I wonder if mixing in a hot drink would destroy any of its properties?
Linda

good point... i remember a nutritionist saying something along those lines...
whey protein powders are best with a cold or chilled liquid, like milk, water, fruit juices.
for warmer drinks, go with brown rice protein powders, although they can be pricey. the texture may be slightly grainy, but the taste is surprisingly nice

[Ingrida]

Vegetarian Chili (4 Servings)

INGREDIENTS:
4 egg whites large
16 oz tofu, burger mix
1 cup chopped onion
1 cup chopped green pepper, sweet (bell)
1/2 cup slices carrot
3 cloves garlic
16 oz crushed tomato canned
16 oz tomato sauce
16 oz canned kidney beans
2 tbsp chili powder
3/4 cumin seed
1/4 tsp cayenne pepper


Use 1 package vegetarian burger mix (enough to make four burgers)Cook the four burgers
according to package directions. Chop onions, green peppers and garlic. Combine the rest of the
ingredients in a large pot. Crumble the burgers with your fingers and add to chili sauce. Simmer for
30 minutes


NUTRITIONAL INFORMATION (PER SERVING)
Calories :360
Protein (g) 30
Carbohydrates (g) :62
Fat (g) : 3
Carb - Protein - Fat % Ratio: 63-30-7

[GR8Smoke]

Don't laugh but I was a line cook/ waiter in a Vegan restuarant to put myself through college so I got a couple of dishes I remembered that the ladies love and this Buckwheat Noodle appetizer was one of them. I supplied a very crued drawing because I don't have the ingredients so don't laugh too too hard. (It took me an hour to draw mind you lol) But you got to trust me that the ladies do love this dish. Easy to make too!

Buckwheat Noodle Appetizer
Serves 2-3

Ingredients
- Buckwheat noodle (3 bundles)
- 1 tbsp Sesame seed (toasted)
- 1+ tbsp Sesame seed oil
- 1 1/2 tbsp Sake (rice wine)
- 1/4 cup Cucumber (diced long)
- 1 tbsp Soy sauce
- 1/4 cup Peanut butter (smooth)
- 1/4 cup Vegatable broth
- 1/4 sheet unflavored Seaweed paper (cut w/ scissores into 1/8" X 1 1/2")


Prep
1st) Start by cooking the buckwheat and immediately cooling it in ice water, take it out of the ice water and throw it into the fridge. 15 minutes

2nd) Mix the peanut butter with the sesame oil (to taste). The consistancy should be of Elmers glue.

3rd) Mix the soysauce, sake, and veggie broth (adjust to taste). Heat- then cool.

4th) Dice cucumbers, and cut the seaweed paper. Toast the sesame.

You can actually put everything into a slurry and eat it but that would've been a waste for me to draw the whole picture dammit.

Plating
a) Put the cucumbers on the plate first, then pour the Sake/Soysauce/Veggie broth over it.

b) The buckwheat should be sticking a little bit when you take it out of the fridge so rinse it with a little water. Afterwards- Hold the buckwheat over the plate and spin the plate slowly. It should look something like a volcano.

c) Drizzle the peanut butter sauce over the buckwheat.

d) Sprinkle the sesame seed over it.

e) Put the seaweed paper on top.

Done!

I'm not a vegatarian nor a vegan but I do like this dish a lot. It's a variation of a Japanese dish and sells like crazy at the restuarant I worked at. I hope you enjoy it.