vegetarian ideas

[Manfred_Man]

I'm not a vegetarian myself, but a few have PM'd me to ask about some vegetarian recipes. Here's a couple:

Chocolate Recovery Pudding
1/4 lb (400 gm) medium firm tofu - protein, calcium
1 banana - electrolytes, potassium
1/2 pear - natural sugar
1/2 tbsp (8 ml) hemp oil - essential fatty acids (3-6)
1/2 tbsp (8 ml) cocoa powder - natural flavour
pinch sea salt - sodium: lost in sweat

- blend all ingredients together until reaching a consistent texture


Richie Rich Shake
2 cups (500 ml) water
1 1/2 cups (375 ml) ice
1 banana - electrolytes, potassium
1/2 cup (125 ml) blueberries - antioxidants
1 pear - natural sugar
1 tbsp (15 ml) hemp oil - essential fatty acids (3-6)
1 tbsp (15 ml) fround flax seeds - omega 3; fibre
2 tbsp (30 ml) hemp protein - complete protein
1 tsp (5 ml) maca (powdered form) - sterols, alkaloids, glucosinolates
1 tsp (5 ml) chlorella (powdered form) - vitamin B12, chlorophyll, nucleic acids

- blend all ingredients together
- add raw carob powder or 1 tbsp or raw pumpkin/sunflower seeds for variety

[painless2]

Is that first one any good?

[Old_Fart2]

Can you just eat some marijuana brownies instead of the hemp oil?

[Manfred_Man]

the first one's good, but there's no narcotic effect from the hemp oil (sorry, guys!)... besides, if you had mj brownies, you'd end up eating all kinds of stuff from the munchies!

all i can say is try it... you may like it!

[Manfred_Man]

Tofu Delight
(makes 1 serving)

½ small red onion
½ red bell pepper
2 tsp lite soy sauce
3½ oz. firm tofu
¼ cup chickpeas (garbanzo beans - canned, low sodium), rinsed & drained
¼ cup fresh mushrooms
1 oz. bean sprouts
1 tsp olive oil
2 tbsp brown rice

- place rice in a small pot with tight-fitting lid & cover with about two times the amount of water
(for example if you're cooking 4 tablespoons of rice, use 8 tablespoons of water...about ½ cup water)
- bring to a boil, uncovered, on high heat
- reduce heat to low, cover tightly & cook for about 15-20 minutes (or until water has been absorbed)

- drain and cube tofu
- set aside

- wipe mushrooms with a damp towel to clean
- slice mushrooms, onion, bell pepper and zucchini
- set aside

- heat oil on medium-high heat in a nonstick skillet
- stir-fry tofu for one to two minutes
- then add onion, pepper & zucchini until vegetables are crisp yet tender for about 4-5 minutes
- add cooked rice, sprouts, mushrooms, garbanzo beans & soy sauce
- stir-fry for 3-4 minutes more

- serve

400 calories, 16g fat (2.0g sat), 33g protein, 34g carbohydrate, 7g fibre, 0mg cholesterol, 740mg sodium, 13g sugar

[Adonis]

i would never reccomend the vegetarian path, unless someone is so disgusted by eating meat

[Manfred_Man]

Ravioli with Tofu in Spinach-Tomato Sauce
(makes 1 serving)

3½ oz. refrigerated light ravioli
1 cup tomato sauce (low sodium)
1 clove garlic
1½ cups frozen spinach
½ tsp. Italian seasoning
5 oz. firm tofu
1 tbsp. low fat or nonfat parmesan cheese
¾ tbsp. olive oil

- cook ravioli according to package directions, omitting salt
- drain & set aside in covered pot to stay warm

- drain tofu & cut into bite-sized cubes
- mince garlic
- heat oil in a nonstick skillet and sauté garlic and tofu for about 5-7 minutes, or until golden in colour
- remove from skillet

- in same skillet, add frozen spinach, tomato sauce & Italian seasoning
- cover, lower heat & cook for about 7-8 minutes, stirring occasionally
- gently combine cooked tofu & ravioli
- cover & heat about 1 minute
- serve

Calories 562
Total Fat 19.0 g
Saturated fat 5.0 g
Cholesterol 40 mg
Sodium 772 mg
Total Carbohydrate 65 g
Dietary Fiber 13 g
Sugars 5 g
Protein 38 g

[Manfred_Man]

i agree... i love meat, but a few have PM'd about vegetarian alternatives... hope this helps them! besides, i've tried these recipes with and without meat, and i really like them!

[Old_Fart2]

Although I love meat too much myself to give it up, studies have shown that a vegetarian diet correlates to longevity. I do eat less meat than I used to and leaner meats, at that.

[Manfred_Man]

as much as i love eating meat, i'm definitely selective regarding the cuts of meat/poultry/fish i cook and eat, along with the produce & fruit that i get

if it's true that you are what you eat, i want to be lean, healthy, fresh & clean...

[Manfred_Man]

Cous Cous & Vegetable Casserole
(Makes 6-8 servings)

¼ cup olive oil
2 onions (thinly sliced)
4 cloves garlic (crushed)
2 birds eye chillies whole
3 tbsp tomato paste
4 cups vegetable stock
½ bunch coriander (rinsed & chopped)
½ bunch parsley (rinsed & chopped)
3 large tomatoes, quartered
2 cups mixed hard vegetables (potato, carrot, fennel, swede, turnip and/or parsnip - all chopped)
2 cups mixed soft vegetables [i](eggplant, squash, green beans, zucchini and/or peas - all chopped)
1 lemon (peel finely grated, then juiced)
1 serving of cooked cous cous per person
5 tbsp mixed nuts (sunflower, pepitas & pine nuts - dry roasted)
ground spices
1 tsp cumin
1 tsp all spice
1 tsp tumeric
1 tsp sweet paprika
1 tsp black pepper
½ tsp ginger

- heat oil in large pot

- add onions, chilli & garlic
- gently fry for 3 minutes

- add tomato paste and spices
- cook for a further 3 minutes

- add stock and water
- cover and cook for about 20 min

- toss in coriander, parsley & tomato, plus all the hard vegetables
- simmer until vegetables are half cooked

- add soft vegetables
- cook further until tender

- serve on cous cous sprinkled with the pepitas, sunflower seeds & pine nuts

[Manfred_Man]

Black Bean Lasagne Rolls

8 lasagna noodles (uncooked)
1 cup shredded low-fat Monterey Jack cheese
1 container part-skim ricotta cheese (15 oz)
1 can chopped green chiles (5 oz - drained)
1/2 tsp cayenne pepper
1/8 tsp salt
2 cups drained canned unsalted black beans
light olive oil
1 jar unsalted salsa (15 oz)
fresh cilantro sprigs (optional)

- cook lasagna noodles according to package directions, omitting salt and fat; drain well
- combine cheeses and next 3 ingredients, stirring well
- spread cheese mixture over one side of each noodle
- spoon black beans evenly over cheese mixture
- roll up noodles beginning at narrow ends
- place lasagna rolls, seam sides down, in an 11"x7"x1-1/2" baking dish lightly greased with light olive oil
- cover and bake at 350 degrees for 25 minutes, or until thoroughly heated
- to serve, spoon salsa evenly over rolls, and garnish with cilantro sprigs, if desired

295 calories; fat 7.8g (sat 4.3g); protein 18.8g; carbohydrate 37.8g; fibre 2.8g; cholesterol 26mg; sodium 387mg

[busching]

Something that 's really good - by itself or as an addition to meat and fish- is Ratatouille
My language skills in explaining cuisine is not good enough though but I'm sure you'll find it in basic cooking-books

[Manfred_Man]

Ratatouille

2 onion, sliced into thin rings
3 cloves garlic, minced
1 medium eggplant, cubed
2 zucchini, cubed
2 medium yellow squash, cubed
2 green bell peppers, seeded and cubed
1 yellow bell pepper, diced
1 chopped red bell pepper
4 roma (plum) tomatoes, chopped
1/2 cup olive oil
1 bay leaf
2 tbsp chopped fresh parsley
4 sprigs fresh thyme
salt & pepper to taste
pinch cayenne pepper

- heat 1 1/2 tablespoon of olive oil in a large pot over medium-low heat
- add the onions and garlic and cook until soft

- in a large skillet, heat 1 1/2 tablespoon of olive oil and saute the zucchini in batches until slightly browned on all sides
- remove the zucchini and place in the pot with the onions and garlic

- saute all the remaining vegetables one batch at a time, adding 1 1/2 tablespoon olive oil to the skillet each time you add a new set of vegetables
- once each batch has been sauteed add them to the large pot

- season with salt & pepper
- add the bay leaf and thyme and cover the pot
- cook over medium heat for 15-20 minutes

- add the chopped tomatoes and parsley to the large pot
- cook another 10-15 minutes
- stir occasionally

- remove the bay leaf and adjust seasoning

Calories: 193; Total Fat: 14.1g; Cholesterol: 0mg; Sodium: 10mg; Total Carbs: 16.6g; Dietary Fibre: 5.4g; Protein: 3.1g

[Old_Fart2]

Great one, Manfred. I love that stuff!

[busching]

Gone for a second and a recipe is up in a blink ! Reppo

[Manfred_Man]

hey, busching! here's a great baked version

Baked Ratatouille
(makes 8 servings)

1/4 cup olive oil
6 cloves garlic, minced
1 tbsp dried parsley
1 tsp dried parsley (separate)
2 eggplant, cut into 1/2" cubes
salt to taste
1 pinch cayenne peper
2 cups grated Parmesan cheese
4 zucchini, sliced
2 large onion, sliced into rings
4 cups sliced fresh mushrooms
1 red bell pepper, sliced
1 green bell pepper, sliced
4 large tomatoes, chopped

- preheat oven to 350 degrees F (175 degrees C)
- coat bottom and sides of a 1 1/2 quart casserole dish with 1 tablespoon olive oil

- heat remaining 1 tablespoon olive oil in a medium skillet over medium heat
- saute garlic until lightly golden brown
- mix in parsley & eggplant
- saute until eggplant is soft for about 10 minutes
- season with salt to taste

- spread eggplant mixture evenly across bottom of prepared casserole dish
- sprinkle with a few tablespoons of parmesan cheese
- spread zucchini in an even layer over top
- lightly salt and sprinkle with a little more cheese
- continue layering in this fashion, with onion, mushrooms, bell peppers, and tomatoes, covering each layer with a sprinkling of salt and cheese

- bake in preheated oven for 45 minutes

Calories: 279; Total Fat: 15.3g; Cholesterol: 20mg; Sodium: 487mg; Total Carbs: 24.5g; Dietary Fibre: 7.4g; Protein: 15.4g

[busching]

That's new to me - to bake in the oven. Thanks for the tip. Hey, you're fast on responses !
Do you have all recipes in the head ?

[Manfred_Man]

Sweet Potato Burritos
(makes 12 servings)

3 tsp olive oil
1 onion, chopped
4 cloves garlic, minced
6 cups canned kidney beans, drained
2 cups water
2 tbsp chili powder
1/2 tsp cayenne pepper
2 tsp ground cumin
4 tsp prepared mustard
3 tbsp low-sodium soy sauce
4 cups cooked & mashed sweet potatoes
12 (10") flour tortillas, warmed
8 ozs shredded Cheddar cheese

- preheat oven to 350 degrees F (175 degrees C)
- heat oil in a medium skillet, and saute onion and garlic in until soft
- stir in beans, and mash
- gradually stir in water, and heat until warm

- remove from heat, and stir in the chili powder, cayenne pepper, cumin, mustard & soy sauce
- divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas
- top with cheese
- fold up tortillas burrito style

- bake for 12 minutes in the preheated oven, and serve

Calories: 513; Total Fat: 8.4g; Cholesterol: 20mg; Sodium: 1174mg; Total Carbs: 79.3g; Dietary Fibre: 13.6g; Protein: 19.6g

[Manfred_Man]

you know what they say:
"Variety is the spice of life!"

either i love to cook, or i get bored with the same recipe...

hope you enjoy the recipes...