Meatless Meals

The recipes below have been transferred from Modern Musings on blogger, but I just had to add a new meatless recipe for the launch.
Last year we used small pumpkins for our jack o’ lanterns and I attempted for the first time roasted pumpkin seeds but decided to make them savory. They were a huge hit.

Seeds from smaller pumpkins work much better than the huge ones.

Collect the seeds, wash them thoroughly and lay them on towels to dry overnight. Put the seeds in a bowl and coat with olive oil, not to much. Add any combination of seasonings. I used curry powder, garlic powder and a little salt, again just to coat. Spread onto pan in a single layer and bake at 250F until golden brown. I usually start checking after 20 minutes. Make sure to turn them a few times. Care2 offers a simple recipe and features a lot of helpful comments.

Inspired by Gwen Schantz and the official non profit location of Meatless Mondays. Cutting meat from your diet once a week will benefit your health and play a major part in preserving our Earth.
For more information visit the source.

Delicious Artichokes
Preparation Time: 10 minutes
Cook Time: 15 minutes
Ready In: 25 minutes
Ingredients:

• 4 medium artichokes
• 1/2 cup butter, melted
• 3 tablespoons basil pesto
• 1/4 cup Italian seasoned bread crumbs

Directions:
Trim the stems from the artichokes, and remove the small leaves from the bottoms. Slice 1 inch or so off the top so that it is flat. Pour 2 cups or 1 inch of water into a large pot, and insert a steamer basket. Place artichokes into the steamer, cover, and bring to a boil. Allow them to steam for about 15 minutes, or until a fork can easily pierce the stem.
In a cup or small bowl, mix together the melted butter and pesto. Drizzle the mixture over upright artichokes, being sure to dribble into all of the crevices. Then sprinkle bread crumbs across the tops and serve.
Nutrition Information:
Servings Per Recipe: 4
Amount Per Serving

• Calories: 349
• Total Fat: 28.7g
• Cholesterol: 66mg
• Sodium: 643mg
• Total Carbs: 19.5g
• Dietary Fiber: 7.6g
• Protein: 7.6g

Basil Pesto Submitted by FuzzyGreenMonkey
Original Recipe Yield: 12 servings
Preparation Time: 15 Minutes
Ready in: 15 Minutes
Ingredients:

• 3 cups chopped fresh basil
• 1 cup extra virgin olive oil
• 1/2 cup pine nuts
• 1/8 cup Brazil nuts
• 2/3 cup grated Parmesan cheese
• 2 tablespoons minced garlic
• 1/2 teaspoon chili powder

Directions:
1. Place the basil in a blender. Pour in about 1 tablespoon of the oil, and blend basil into a paste. Gradually add pine nuts, Brazil nuts, Parmesan cheese, garlic, chili powder, and remaining oil. Continue to blend until smooth.
Nutrition Details:
Servings Per Recipe: 12
Amount Per Serving

• Calories: 241
• Total Fat: 24.3g
• Cholesterol: 4mg
• Sodium: 106mg
• Total Carbs: 2.1g
• Dietary Fiber: 0.8g
• Protein: 4.3g

Cashew Rice Pilaf Submitted by Tina Coburn
Original recipe yield: 12 servings
Preparation Time: 5 Minutes
Cook Time: 35 Minutes
Ready In: 40 Minutes
Ingredients:

• 1 1/2 cups uncooked long grain rice
• 1 cup chopped onion
• 1 cup diced carrots
• 1 cup golden raisins
• 1/4 cup butter or margarine
• 3 cups vegetable broth
• 1 teaspoon onion salt
• 2 cups frozen peas
• 1 1/2 cups cooked wild rice
• 1 cup cashews
• 1/4 cup thinly sliced green onions

Directions:
In a Dutch oven, sautée the long grain rice, onion, carrots and raisins in butter until onion is tender. Add the broth and onion salt; bring to a boil. Reduce heat; cover and simmer for 20 minutes or until liquid is absorbed and rice is tender. Stir in peas, wild rice and cashews; heat through. Sprinkle with green onions if desired.

Eggplant Casserole
Makes 6-8 servings
Ingredients

• 1 large eggplant
• 1 tablespoon of cider vinegar
• 2 tablespoons non-fat milk
• 1/2 cup whole wheat flour
• 1 tablespoon sesame seeds
• 2 tablespoons olive oil
• 1 cup mushrooms, sliced
• 3 medium tomatoes, sliced
• 1 tablespoon fresh basil, chopped or 1 1/2 tsp dried basil
• 2 cups stale breadcrumbs
• 1 cup walnuts, chopped
• 1/4 cup Parmesan cheese, grated
• 1 large zucchini, diced
• 2 small onions, chopped

Directions
Preheat oven to 350 degrees. Cut eggplant into half-inch slices. Place in a large bowl and cover with boiling water. Add vinegar and let stand for 15 minutes, then drain and pat dry.Mix flour and sesame seeds together in a large, shallow bowl or plate. Dip eggplant slices in milk, then in the flour-sesame seed mix. Heat half the oil in a large frying pan and add half the eggplant in a single layer. Fry until lightly browned on both sides. Drain on absorbent paper. Repeat with the remaining slices.Place a layer of eggplant in a shallow ovenproof dish, top with mushrooms and tomatoes, and sprinkle with basil. Combine breadcrumbs, walnuts and cheese in a small bowl and sprinkle half the mixture over tomatoes. Top with combined zucchini and shallots. Cover with remaining eggplant, then sprinkle with the remaining breadcrumb mixture. Drizzle with oil. Bake for about 30 minutes, until golden brown. Serve with a fresh bean medley: butter beans, french beans and broad beans topped with a little fresh-ground pepper.
Nutrition Information per Serving

• Calories 370
• Total Fat 18g
• Saturated Fat 2g
• Cholesterol less than 5mg
• Sodium 330mg
• Total Carbohydrates 43g
• Protein 11g

Quick ‘n Easy Irish Soda Bread
Makes 1 large loaf (6-8 servings)
Ingredients

• 2 cups light rye flour (or whole-wheat flour)
• 2 cups all-purpose flour
• 2 teaspoons double-acting baking powder
• 1 teaspoon salt
• 1 teaspoon baking soda
• 2 tablespoons brown sugar
• 1 large egg, beaten
• 2 cups buttermilk
• Oatmeal

Directions
Combine the flours, baking powder, salt, baking soda, and brown sugar in a large bowl. Mix the egg with the buttermilk and stir into the dry ingredients just to blend. Dust the counter with oatmeal flakes. Turn out dough and knead about 10 times to cover with flakes and form a round ball. Place on cookie sheet sprayed with non-stick cooking spray. Cut a cross lightly on top of loaf and bake at 375 degrees for 45-50 minutes or until it sounds hollow when tapped on the bottom.
Nutrition Information per Serving

• Calories 300
• Total Fat 2g
• Saturated Fat 0.5g
• Cholesterol 35mg
• Sodium 750mg
• Total Carbohydrates 59g
• Protein 10g

Cool Summer Mojito Recipe
Ingredients

• 2 ounces light rum
• 1 ounce freshly squeezed lime juice (from organic limes, if you can get them)
• 3 fresh mint sprigs
• 1 heaping tablespoon of organic brown sugar
• 1 ounce club soda
• 1 lime wedge (for garnish)
• A cup of ice cubes

Directions
Add rum, lime juice, brown sugar, and mint to blender and blend on low speed just until mint is barely chopped up. Add ice and club soda and blend on low speed until ice is crushed but not dissolved. Pour over whole ice cubes and garnish with a lime wedge.

Summer Breakfast Sundae
Makes 4 servings
Ingredients

• 4 cups fresh fruit in bite-sized pieces
• 2 tablespoons chopped dried fruit
• 1 teaspoon honey
• 2 cups nonfat plain or vanilla yogurt
• 2 cups nonfat cottage cheese
• 4 tablespoons toasted almonds, chopped
• 2 teaspoons bran flakes
• 2 teaspoons fresh mint leaves, minced

Directions
Assemble a mix of fresh fruit (such as strawberries, blueberries, cherries, sliced nectarines, apricots or plums) in a medium-sized mixing bowl then add your choice of dried fruit (such as dates or figs) and mix well. Drizzle with honey. In another mixing bowl, blend together the yogurt and cottage cheese. Divide the creamy mixture among four bowls then ladle a quarter of the fruit mixture on top of each. Sprinkle with nuts and bran flakes, then garnish with mint.
Nutrition Information per Serving:

• Calories 300
• Total Fat 4.5g
• Saturated Fat 0g
• Cholesterol 5mg
• Sodium 520mg
• Carbohydrates 46g
• Fiber 5g
• Sugars 39g
• Protein 21g

Ziti with Sun-Dried Tomato “Cream”
Makes 6 servings
Ingredients
*Tofu replaces heavy cream in this flavorful no-cook sauce, which is warmed when you toss with the hot cooked pasta.*

• 1 tablespoon salt
• 1 pound dried ziti
• 1 cup silken tofu, drained
• 2 cloves garlic, minced
• 1 cup oil-packed sun-dried tomatoes, drained and chopped
• 1/2 cup chopped fresh basil
• 2 tablespoons balsamic vinegar
• Salt and freshly ground black pepper, to taste
• 2 tablespoons olive oil
• 2 tablespoons chopped fresh parsley

Directions
In a large pot, bring 4 quarts of water to a boil. When water boils, add salt and pasta, stirring to prevent sticking. Cook until al dente, stirring occasionally, about 10 minutes. Meanwhile, in a food processor or blender, combine remaining ingredients except parsley and process until smooth, adding 1 to 2 tablespoons of pasta water to thin sauce to desired consistency. Drain pasta and transfer to serving bowl. Spoon sauce over pasta and toss to mix. Sprinkle with parsley and serve.
Nutritional Information Per Serving:

• Calories 158
• Protein 5g
• Total Fat 6g
• Saturated Fat 1g
• Carbohydrates 23g
• Cholesterol 0mg
• Sodium 583mg
• Fiber 2g

Alan Alda’s Che Cha
Ingredients

• 14 good-size Italian plum tomatoes
• or 2 (14 ounce) cans plum tomatoes
• 2 handfuls fresh basil leaves, chopped
• 1 clove garlic, minced
• 1/3 pound reduced fat mozzarella cheese, shredded
• 1 tablespoon olive oil
• 10 ounces fusilli (corkscrew macaroni) or your choice of noodle

Directions
Fill a pot with enough water to cover tomatoes. Bring to a boil. Add tomatoes to boiling water. Remove after about 10 seconds. Mix the tomatoes, basil, garlic and cheese with the olive oil. Let stand in a covered bowl for at least 3 hours (or overnight) refrigerated. Cook fusilli. Drain. Add sauce to hot pasta. Mix well, and serve warm.

Geared Up Ginger Granola
Makes 12 servings (about 6 cups)
Ingredients

• 4 cups oats
• 1 cup wheat bran
• 1/2 cup slivered almonds
• 1/2 cup sunflower seeds
• 1 teaspoon cinnamon
• 1/2 teaspoon salt
• 1/2 cup maple syrup
• 2 tablespoons vegetable oil
• 1 teaspoon vanilla
• 1 orange, for zest and juice
• 1/2 cup bite-sized mixed dried fruit (raisins, dried cranberries, chopped apricots, etc)
• 2 tablespoons finely chopped candied ginger (optional)

Directions
Preheat oven to 350F. In a large bowl, mix oats with bran, almonds, sunflower seeds, cinnamon, and salt. In another bowl, whisk maple syrup with oil and vanilla. Finely grate 1 teaspoon peel from the orange, then squeeze out 2 tablespoons of juice. Stir both into syrup. Pour over oat mixture and stir until well-mixed. Spread out on a large, rimmed baking sheet. Bake on the center rack of a preheated oven, uncovered. Stir occasionally to keep from sticking or burning (watch the edges of pan, which are more likely to burn). Bake until oats are golden, about 20 minutes. Remove pan from the oven and place on a rack to cool. Stir occasionally. When cooled, stir in dried fruit and candied ginger. Can be stored at room temperature in an airtight container up to 1 week. If refrigerated, keeps up to 1 month. If stored in the freezer, keeps up to 6 months.
Nutrition Information per Serving

• Calories 320
• Total Fat 8g
• Saturated Fat 1g
• Cholesterol 0mg
• Sodium 100mg
• Carbohydrates 54g
• Fiber 9g
• Protein 11g

Roadside Bean & Potato Salad
Makes 4 servings
Ingredients

• 1/2 pounds small red potatoes, quartered
• 1/2 cup tomato-vegetable juice
• 2 tablespoons red wine vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon olive oil
• 1/2 cup chopped fresh basil
• 1/2 teaspoon black pepper
• 2 cups cherry tomatoes, halved
• 1 yellow bell pepper, chopped
• 1 red onion, halved and thinly sliced
• 1 15-ounce can red kidney beans, rinsed well and drained
• 8 ounces fat free mozzarella cheese, cubed

Directions
Cook the potatoes in a large pot of boiling water until tender (will take about 10 minutes) then drain well. Whisk together the tomato juice, vinegar, mustard, oil, basil, and black pepper in a large bowl. Add the drained potatoes to the dressing and toss to coat well. Add the tomatoes, bell pepper, onion, beans and mozzarella cheese then toss again. Ready to serve at room temperature or refrigerate to chill slightly.
Nutritional Information Per Serving

• Calories 308
• Total Fat 4.5g
• Saturated Fat 0.6g
• Cholesterol 10mg
• Fiber 8g
• Carbohydrates 43g
• Protein 25g
• Sodium 845mg

Indian-Style Chick Peas
Makes 4 servings
Ingredients

• 1 large onion, chopped coarsely
• 4 cloves garlic, minced
• 1 chili, finely diced (optional)
• 1/2 teaspoon cumin
• 2 15-ounce cans chickpeas, reserve half the liquid
• juice of 1/2 lemon
• 3 tablespoons tomato paste
• 2 teaspoons peanut butter
• 2 cups cooked Basmati rice

Directions
Sauté onion, garlic and chili (optional) in nonstick pot until slightly browned. Add cumin and cook about 30 seconds, or until spices start to give off wonderful smells and turn slightly brown. Add chick peas and the reserved liquid. Add lemon juice and tomato paste. Cook for about five minutes. Place half of the chickpea mixture in a blender and blend for about 15-20 seconds. Add it back to the pan and cook for an additional 5 minutes, until heated through. Stir in peanut butter and cook a few minutes more. Season with salt and pepper to taste. Serve over basmati rice.
Nutritional Info Per Serving

• Calories 390
• Total Fat 4g
• Saturated Fat 0.5mg
• Cholesterol 0mg
• Sodium 650mg
• Carbohydrates 88g
• Fiber 11g
• Protein 16g

Summer Greens Pasta with Garlicky Mustard Butter
Inspired by The Tassajara Recipe Book, by Edward Espe Brown (Shambhala, 1985).
Serves 4
Ingredients

• 1 stick organic butter or to taste (some folks find this amount to be too much)
• 2 tablespoons Dijon or country-style mustard
• 2 cloves garlic
• 2 tablespoons parsley, finely minced
• 2 tablespoons finely snipped chives or minced scallions
• Sea salt and freshly ground pepper, to taste
• 3/4 pound pasta of your choice
• 4 cups assorted fresh greens, well-washed, and coarsely chopped. These may include Swiss chard, spinach, turnip greens, broccoli rabe, curly mustard, collards, or whatever is fresh

Directions
Allow the butter to soften, then blend with mustard. Remove skin from garlic, chop coarsely, and pulverize in a mortar with a pinch of salt. Add parsley and chives and continue to pulverize for a little while to allow flavors to be released. Combine garlic-chive mixture with mustard butter and add a few grinds of pepper. Bring a large pot of salted water to a rolling boil and add pasta. Cook according to package directions and in the last couple of minutes of cooking, add the greens. When done, drain pasta and greens in a colander, then place in a large heavy-bottomed skillet. Heat pasta and greens over medium heat with the prepared butter, tossing until well-coated. Be sure not to allow the butter to brown. Serve hot.

Zucchini Pancakes Topped with Diced Tomatoes
Makes 6 servings
Ingredients

• 1 pound tomatoes, peeled, seeded and coarsely chopped
• 1-1/2 lbs zucchini or summer squash
• 1 medium red onion
• 1-1/2 teaspoon salt
• 2 cloves garlic, crushed
• 2 tablespoons fresh mint or basil, chopped
• 1/8 teaspoon ground nutmeg
• 2 tablespoons grated Parmesan cheese
• 1/2 cup egg substitute
• 3 tablespoons flour
• Black pepper, to taste
• 2 tablespoons vegetable oil

Directions
First, pour the chopped tomatoes into a colander and place over the sink to drain while you’re working. Next, start on your pancakes. Grate the zucchini and onion, then roll up the grated veggies in a hand towel or a few layers of sturdy paper towels and press gently to remove excess moisture. It’s tempting to take a short cut, but don’t skip this step! The excess moisture needs to be removed or the pancakes won’t be the right consistency. Combine the pressed zucchini and onion with garlic, salt, fresh mint or basil, nutmeg, cheese, eggs, flour, salt and pepper in a large mixing bowl. Heat oil in a heavy-bottomed skillet until a drop of water skitters across the surface of the pan. Pour 1/4 cup of the zucchini batter into the hot oil. The batter will be lumpy, so you may want to tilt the skillet to distribute the batter nicely. Let the pancake completely brown on one side then flip to brown the other side. Remove from the pan and place on paper towels (this blots out some of the oil you’ve used for frying). When you’re ready to serve, just remove the tomatoes from the colander and season lightly with salt and pepper. Serve the zucchini pancakes topped with fresh diced tomatoes.
Nutrition Information per Serving

• Calories 120
• Total Fat 6g
• Saturated Fat 1g
• Cholesterol 0mg
• Sodium 650mg
• Carbohydrate 12g
• Fiber 3g
• Protein 6g

Greek Breakfast Yogurt
Makes 4 servings
Ingredients:

• 4 fresh figs
• 2 fresh peaches
• 4 ripe yellow plums
• 1 honeydew or cataloupe
• 16 strawberries
• 3 cups fat-free plain or vanilla yogurt
• 5 tablespoons honey

Directions:
Peel and slice the figs. Remove pits and cut the peaches into thick slices. Remove pits and quarter the plums. Place fruits around the rim of a large plate or platter. De-seed the melon, remove the outer skin, chop into bite-size pieces, and add to the plate. Hull the strawberries and add to the plate. Pour the yogurt into the center of the plate. Drizzle with fruit and yogurt with honey.
Nutrition Information per Serving:

• Calories: 330
• Fat: 1g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 15mg
• Total Carbohydrates 70g
• Dietary Fiber: 6g
• Protein: 18g

Escalivada - Catalan Roast Vegetables
Serves 4-6
Ingredients:

• 3 red peppers
• 3 large tomatoes
• 2 small eggplants
• 2 onions
• 1/4 cup olive oil
• Salt to taste

Directions:
Wash, dry, and then brush all the whole vegetables with olive oil. Place vegetables on the grill (roasting on the grill is called “a la brasa” in Catalan). If you don’t have a grill, you can use an oven. Once the skins of the vegetables are blackened all over, remove from heat and place in a covered bowl or paper bag. Allow to cool, and the skins should loosen. Peel the skins off the vegetables and arrange on a platter. Dress in olive oil and salt to taste. Escalivada can be served on its own, or as a side dish. This is a beautifully colorful dish and an elegant addition to a dinner party.
Nutrition Information per Serving:

• Calories 210
• Total Fat 12g
• Saturated Fat 0g
• Cholesterol 0mg
• Sodium 250mg
• Total Carbohydrates 25g
• Fiber 8g
• Sugar 14g
• Protein 4g

Black-Eyed Pea Salad
Makes 8 servings
Ingredients

• 2 15.5-ounce cans black-eyed peas
• 1 large tomato, chopped
• 1 medium red bell pepper, chopped
• 1 medium green bell pepper, chopped
• 1/2 red onion, diced
• 1 stalk celery, chopped
• 1 tablespoon chopped fresh parsley
• 3 tablespoons balsamic vinegar
• 2 tablespoons olive oil
• salt and pepper to taste

Directions
In a medium bowl, toss together black-eyed peas, tomato, red bell pepper, green bell pepper, red onion, celery, and parsley. In a small bowl, mix balsamic vinegar and olive oil. Season with salt and pepper. Pour over vegetables and toss. Cover and chill in the refrigerator 8 hours or overnight.
Nutritional Information Per Serving

• Calories 133
• Total Fat 4.1g
• Saturated Fat 0.6g
• Cholesterol 0mg
• Sodium 479mg
• Carbohydrates 19.4g
• Protein 5.8g

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