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Recipes
PCRM's Healthy Eating for Life series is chock-full of scientific studies, health care advice, and nutritional information, but it's the recipe section of each book that tells the real story. When you see how easy—and delicious—a healthy diet can be, you'll be hooked for life. With the help and guidance of Jennifer Raymond, a renowned vegan chef, you'll be at home in the kitchen in no time. So pick a recipe and jump right in!
Cornmeal Flapjacks : Makes 16 3-inch pancakes Enjoy these sunny golden pancakes with fruit preserves, fresh fruit, or maple syrup. 1 cup fortified soymilk or rice milk In a large bowl, mix the soy or rice milk, maple syrup, and vinegar. Set aside. In a separate bowl, stir together the cornmeal, flour, baking powder, baking soda, and salt. Add to the non-dairy milk mixture, stirring just enough to remove any lumps and make a pourable batter. Add a bit more soy or rice milk if batter seems too thick. Preheat a non-stick skillet or griddle, then spray lightly with vegetable oil. Pour small amounts of batter onto the heated surface and cook until tops bubble. Turn carefully with a spatula and cook the second sides until browned, about 1 minute. Serve immediately. Per flapjack: 40 calories; 1 g protein; 8 g carbohydrate; 0.4 g fat; 1 g fiber; 55 mg sodium; calories from protein: 12%; calories from carbohydrates: 78%; calories from fats: 10%
Strawberry Smoothie | Makes about 2 1-cup servings
1 cup frozen strawberries Place all ingredients in a blender and process on high speed until smooth, 2 to 3 minutes, stopping blender occasionally to move unblended fruit to the center with a spatula. Serve immediately. Per 1-cup serving: 121 calories; 3 g protein; 31 g carbohydrate; 0.4 g fat; 2 g fiber; 8 mg sodium; calories from protein: 3%; calories from carbohydrates: 94%; calories from fats: 3% Downloadable Recipe Photos
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 Combine the wild rice and vegetable broth in a saucepan. Cover and simmer 20 minutes. Add the basmati rice, then cover and continue cooking over very low heat until tender, about 50 minutes. Preheat oven to 375°F. Place the 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 the 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 the mushrooms, celery, parsley, thyme, marjoram, black pepper, and salt. Cook, stirring frequently, for 5 minutes. Add the 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%
Chili Mac: Makes 6 servings
8 ounces pasta spirals or macaroni Cook the pasta in boiling water until it is tender. Drain and rinse it under hot water, then set it aside. Heat 1/2 cup of water in a large pot, then add the chopped onion and garlic. Cook until the onion is soft, about 3 minutes. Add the bell pepper, textured vegetable protein, crushed tomatoes, kidney beans, corn,
spices, and an additional 1/2 cup of water. Stir to mix, then simmer over medium heat,
stirring occasionally, for 20 minutes. Tips:
Per serving: 275 calories; 14 g protein; 52 g carbohydrate; 1g fat; 594 mg sodium; 0 mg cholesterol Downloadable Recipe Photos
Garbanzo Salad Sandwich : Makes 4 sandwiches Garbanzo beans make a delicious and very nutritious sandwich filling. 1 15-ounce can garbanzo beans, drained Mash garbanzo beans with a fork or potato masher, leaving some chunks. Add sliced celery, chopped onion, vegan mayonnaise, and pickle relish. Spread on whole-wheat bread and top with lettuce and sliced tomatoes. Per sandwich: 268 calories; 12 g protein; 48 g carbohydrate; 4 g fat; 7 g fiber; 348 mg sodium; calories from protein: 17%; calories from carbohydrates: 69%; calories from fats: 14%
Hoppin' John Salad : Makes about 5 1-cup servings
1 15-ounce can black-eyed peas, drained Combine the black-eyed peas, brown rice, green onions, celery, tomato, and parsley in a salad bowl. Mix the lemon juice, olive oil, salt, and garlic. Pour over the salad and toss to mix. Chill 1 to 2 hours before serving if time permits. Per 1-cup serving: 170 calories; 4 g protein; 30 g carbohydrate; 4 g fat; 6 g fiber; 120 mg sodium; calories from protein: 9%; calories from carbohydrates: 72%; calories from fats: 19% Downloadable Recipe Photos
Oven-Roasted Asparagus : Makes about 3 cups This is a deliciously easy way to prepare asparagus. 1 pound fresh asparagus Preheat oven to 450°F. Snap the tough ends off the asparagus then cut or break into 1-inch pieces. Place in a large bowl. Toast the sesame seeds in a dry skillet over high heat, stirring constantly, until they begin to pop. Transfer to a small bowl and add the soy sauce, vinegar, toasted sesame oil, and garlic. Stir to mix, then pour over the asparagus. Toss to coat evenly. Spread in a single layer in a 9- x 13-inch baking dish. Bake in preheated oven until tender, about 15 minutes. Per 1/2-cup serving: 27 calories; 2 g protein; 4 g carbohydrate; 1 g fat; 2 g fiber; 59 mg sodium; calories from protein: 23%; calories from carbohydrates: 51%; calories from fats: 26%
Golden Mushroom Soup : Makes about 2 quarts (8 1-cup servings)
2 onions, chopped Heat 1/2 cup of water in a large pot and add the onions. Cook over high heat, stirring often, until the onions are soft and all the water has evaporated, about 5 minutes. Add another 1/4 cup of water, stir to loosen any bits of onion that have stuck to the pan, and continue cooking until most of the water has evaporated and onions begin to brown, about 3 minutes. Add the sliced mushrooms and spices. Lower the heat slightly, cover and cook 5 minutes, stirring frequently. Add the soy sauce and stock. Cover and simmer 10 minutes. In a separate pan, mix the olive oil and flour to form a thick paste. Cook, stirring constantly, for 1 minute, then whisk in the soymilk or rice milk and cook over medium heat, stirring frequently, until steamy and slightly thickened. Add the non-dairy milk mixture to the soup. Stir in the lemon juice and red wine just before serving. Per serving: 105 calories; 4 g protein; 17 g carbohydrate; 1.5 g fat; 337 mg sodium; 0 mg cholesterol Downloadable Recipe Photos
Red Potatoes with Kale : Makes about 6 cups This dish is a colorful and delicious way to enjoy kale. 4 red potatoes (about 4 cups diced) Scrub potatoes and cut into 1/2-inch cubes. Steam over boiling water until just tender when pierced with a fork, about 10 minutes. Rinse with cold water, then drain and set aside. Rinse kale and remove stems. Chop leaves into small pieces. Heat oil in a large, non-stick skillet. Add onion and garlic and sauté 5 minutes, stirring often. Add cooked potatoes, black pepper, and paprika. Continue cooking until potatoes begin to brown, about 5 minutes. Use a spatula to turn the mixture gently as it cooks. Spread chopped kale leaves over potato mixture. Sprinkle with the soy sauce and 2 tablespoons of water. Cover and cook, turning occasionally, until kale is bright green and tender, 5 to 7 minutes. Per 1/2-cup serving: 88 calories; 3 g protein; 18 g carbohydrate; 1 g fat; 2 g fiber; 107 mg sodium; calories from protein: 12%; calories from carbohydrates: 77%; calories from fats: 11%
Fettucine with Broccoli and Pine Nuts: Makes 8 1-cup servings
8 ounces eggless fettucine 1 bunch broccoli Cook the pasta according to package directions until tender. Pour off cooking water, then rinse and drain. Heat oil in a large skillet and sauté the garlic, pine nuts, and red pepper flakes or cayenne for 1 minute, stirring constantly. Add the tomatoes and simmer for 7 minutes, stirring occasionally. Break or cut the broccoli into florets. Peel the stems and slice into rounds. (You should have about 3 to 4 cups of broccoli.) Steam until crisp tender, about 5 minutes, then add to tomatoes. Spread cooked pasta on a large platter and top with sauce. Serve immediately. Per 1-cup serving: 151 calories; 6 g protein; 26 g carbohydrate; 3 g fat; 4 g fiber; 218 mg sodium; calories from protein: 17%; calories from carbohydrates: 64%; calories from fats: 19% Downloadable Recipe Photos
Pueblo Pie: Makes a generous 9- x 13-inch casserole (12 servings) Pueblo Pie is like a Southwestern lasagne, with layers of corn tortillas, tangy garbanzo spread, chili beans, corn, and a spicy tomato sauce. Serve it with a green salad for a very satisfying meal. 1 large onion, chopped Heat 1/2 cup of water in a large pot or skillet. Add the onion and garlic and cook until soft, about 5 minutes. Add the tomatoes, chili powder, cumin, Veggie Ground Round, and 2/3 cup water. Simmer over medium heat for 5 minutes. Process the garbanzo beans, roasted peppers, tahini, and lemon juice in a food processor or blender until very smooth. Preheat oven to 350°F. Spread about 1/2 cup of the tomato sauce in the bottom of a 9- x 13-inch (or larger) baking dish. Cover with a layer of tortillas, then spread with one-third of the garbanzo bean mixture, holding the tortillas in place with your fingers. Sprinkle with one-third of the chili beans, green onions, and corn. Spread about 1 cup of tomato sauce over the top. Repeat layers twice, ending with tomato sauce. Make sure all the tortillas are covered. Bake 20 minutes, until hot and bubbly. Per serving (1/12th of casserole): 230 calories; 15 g protein; 35 g carbohydrate; 4 g fat; 9 g fiber; 225 mg sodium; calories from protein: 26%; calories from carbohydrates: 60%; calories from fats: 14%
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 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 1/2-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%
Summer Squash with Basil : Makes about 4 cups Most markets sell a variety of summer squashes, including green and yellow zucchini, crookneck, and scallop squashes. Use a single variety or a mixture in this recipe. 2 teaspoons olive oil Heat the oil in a large skillet and add the sliced squash. Cover and cook over medium heat, stirring occasionally, until barely tender, about 3 minutes. Add the chopped basil, then cover and cook another 2 to 3 minutes. Sprinkle with salt and pepper to taste. Per 1/2-cup serving: 24 calories; 1 g protein; 3 g carbohydrate; 1 g fat; 1 g fiber; 69 mg sodium; calories from protein: 17%; calories from carbohydrates: 42%; calories from fats: 41%
This is delicious, old-fashioned chocolate pudding. 2 cups fortified soymilk or rice milk Combine the non-dairy milk, cocoa, cornstarch, sugar, and vanilla in a saucepan. Whisk smooth. Cook over medium heat, stirring constantly until pudding is very thick. Pour into individual serving dishes and chill. Per 1/2-cup serving: 172 calories; 2 g protein; 40 g carbohydrate; 1 g fat; 2 g fiber; 2 mg sodium; calories from protein: 5%; calories from carbohydrates: 88%; calories from fats: 7% Downloadable Recipe Photos
Apple Crisp: Makes one 9- x 9-inch crisp Walnuts and rolled oats make a delicious topping for this crisp. 4 green apples, peeled and cored Slice apples thinly and spread in a 9- x 9-inch baking dish. Sprinkle with lemon juice, sugar, and cinnamon. Preheat oven to 350°F. Combine rolled oats, walnuts, maple syrup, vanilla, and salt in a bowl. Stir to mix, then spread evenly over apples. Bake until apples are tender when pierced with a knife, about 35 minutes. Let stand 5 to 10 minutes before serving. Per serving (1/9th of crisp): 192 calories; 4 g protein; 31 g carbohydrate; 7 g fat; 3 g fiber; 62 mg sodium; calories from protein: 8%; calories from carbohydrates: 60%; calories from fats: 32%
Fresh Apricot Crumble : Makes 9 servings
4 cups coarsely chopped fresh apricots Preheat oven to 350°F. Toss the chopped apricots with lemon juice and set aside. Mix together the rolled oats, sugar, and soy margarine. Remove 1 cup and set aside. Add water to the remainder and mix until crumbly. Pat the oat mixture into an oil-sprayed 9-inch-square baking pan. Spread evenly with apricots and top with reserved crumb mixture. Bake for 35 to 40 minutes, until top crust is lightly browned. Per serving: 143 calories; 4 g protein; 30 g carbohydrate; 2 g fat; 4 g fiber; 17 mg sodium; calories from protein: 12%, calories from carbohydrates: 78%; calories from fats: 10% Downloadable Recipe Photos Mac Users: PC Users: |
Try this cold, thick smoothie with whole grain cereal or a muffin for a
delicious breakfast. You can buy frozen strawberries or freeze your own in an airtight
container. To freeze bananas, peel them and break into inch-long pieces. Pack loosely in
an airtight container and freeze. Bananas will keep in the freezer for about two months,
strawberries for six months.
Kids
of all ages love this easy-to-make meal.
The
down-home goodness of black-eyed peas combined with flavorful brown rice makes a hearty,
delicious salad. The recipe calls for canned black-eyed peas, but you can also cook your
own or use frozen ones that have been cooked according to package directions.
This soup is delicious with toasted French bread. Add a tossed green salad for
a perfectly marvelous meal.
This dish is perfect for a light supper. For a heartier meal, serve
it with a bean soup and a crisp green salad.
This is a perfect summer dessert when fresh apricots are abundant and
flavorful.
