Quinoa Pilaf

Quinoa Pilaf
Makes 8 servings

1 yellow or red onion, chopped
1/2 c chopped celery
1/2 c chopped carrot
1 T minced garlic
2 tsp ground cumin
1 tsp dried oregano
2 c quinoa, washed and dried
3 c boiling water or vegetable broth
1/4 c minced fresh cilantro or parsley (optional)

Saute onion, celery, carrot, and garlic until they start to caramelize or turn brown. Add cumin, oregano, and quinoa. Stir constantly and cook for about 3 minutes to allow spices and quinoa to toast. Add boiling salted water or vegetable broth. Cover and cook about 20 minutes or until all the liquid has completely absorbed and the quinoa has "bloomed". Do not stir during cooking and make sure the lid is tight to prevent moisture from escaping. Remove from heat and allow quinoa to sit for 5 to10 minutes. Add cilantro or parsley, if using. Fluff with fork and serve.

Allow leftovers to cool and refrigerate for up to 3 days.

Tip: For a variation, omit cumin and oregano and add 1 tsp dried thyme, rosemary, and/or sage.

Farmhouse Salad

Makes 2 servings

2 tomatoes
1 seedless cucumber
1 yellow, orange, or red bell pepper
4 green onions, chopped
2 tablespoons chopped fresh basil
1 tablespoon capers
¹/₂ cup fat-free Italian salad dressing
3 cups French bread chunks 

Cut tomatoes, cucumber, and bell pepper into bite-size pieces. Place in large bowl. Stir in green onions, basil, capers, and salad dressing and toss gently. Add bread chunks and mix again.

Per serving (1/2 of recipe)

• Calories: 227
• Fat: 2.4 g
• Saturated Fat: 0.6 g
• Calories from Fat: 9.5%
• Cholesterol: 0 mg
• Protein: 7.5 g
• Carbohydrates: 46.8 g
• Sugar: 13.2 g
• Fiber: 5.6 g
• Sodium: 973 mg
• Calcium: 98 mg
• Iron: 2.8 mg
• Vitamin C: 131.6 mg
• Beta Carotene: 852 mcg
• Vitamin E: 1.2 mg

Source: Mary McDougall of the McDougall Program www.drmcdougall.com

Barbeque-Style Portobellos

Makes 2 servings

Large meaty portobello mushrooms make a delicious meal when they're simmered in a spicy sauce and served with Polenta, Brown Rice, pasta, or French bread. ( I served mine over quinoa.)

2 large portobello mushrooms
¹/₂ cup vegetable juice
¹/₄ cup apple juice concentrate
¹/₂ cup roasted red peppers
1 tablespoon reduced-sodium soy sauce
1 tablespoon seasoned rice vinegar
2 teaspoons chili powder
¹/₂ teaspoon garlic powder
¹/₄ teaspoon black pepper 

Clean mushrooms and remove stems. Cut into 1/2-inch strips.

Combine vegetable juice, apple juice concentrate, red peppers, soy sauce, vinegar, chili powder, garlic powder, and black pepper in a blender. Process until smooth, then transfer mixture to a non-stick skillet and heat until bubbly.

Add mushroom strips, turning to coat evenly with sauce. Cover and cook over medium-high heat, turning occasionally, until mushrooms are tender, about 10 minutes. Serve immediately.

Per serving (1/2 of recipe)

• Calories: 132
• Fat: 1.2 g
• Saturated Fat: 0.2 g
• Calories from Fat: 8.4%
• Cholesterol: 0 mg
• Protein: 4.7 g
• Carbohydrates: 28.9 g
• Sugar: 19.9 g
• Fiber: 3.9 g
• Sodium: 589 mg
• Calcium: 31 mg
• Iron: 1.8 mg
• Vitamin C: 97.9 mg
• Beta Carotene: 1906 mcg
• Vitamin E: 1.6 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Hoppin' John Salad

I made this last night and my husband loved it! The lemon juice mixed with the green onions makes such a wonderful flavor!

Makes about 10 1/2-cup servings


2 cups cooked black-eyed peas, or 1 15-ounce can black-eyed peas, drained
1 ¹/₂ cups cooked brown rice
¹/₂ cup finely sliced green onions
1 celery stalk, thinly sliced (about 1/2 cup)
1 tomato, diced
2 tablespoons finely chopped fresh parsley
¹/₄ cup lemon juice
1 tablespoon olive oil
¹/₄ teaspoon salt
1 - 2 garlic cloves, crushed


Combine black-eyed peas, rice, green onions, celery, tomato, and parsley in a mixing bowl. In a small bowl, mix together lemon juice, oil, salt, and garlic and pour over the salad. Toss gently. Chill 1 to 2 hours if time permits.
Per 1/2-cup serving

• Calories: 91
• Fat: 1.9 g
• Saturated Fat: 0.3 g
• Calories from Fat: 18.5%
• Cholesterol: 0 mg
• Protein: 3.7 g
• Carbohydrates: 15.4 g
• Sugar: 1.3 g
• Fiber: 3.6 g
• Sodium: 68 mg
• Calcium: 20 mg
• Iron: 1.2 mg
• Vitamin C: 5.4 mg
• Beta Carotene: 137 mcg
• Vitamin E: 0.4 mg

Source: Turn Off the Fat Genes by Neal D. Barnard, M.D.; recipe by Jennifer Raymond M.S., R.D.

Jill’s Lazy Sunday Stew

This stew is quick and easy. It makes tons and is so good. Trully a lazy sunday stew.

Serve it with some garlic bread and a salad for a great meal. The chili powder in this recipe gives the stew the kick it needs to keep you warm on those particularly cold days, while the beans provide protein, calcium, and fiber to keep you feeling fuller, for a longer period of time. This recipe is courtesy of Jill Ovnik. Jill is a Food for Life instructor for The Cancer Project who believes that education and exposure to the right foods can improve health and change lives. Jill is the founder and president of the website Vegan Gal (www.vegan-gal.com). She is also the writer and producer of the DVD Change Your Food, Change Your Life. Jill received her certification from the Food Studies Institute.

Jill’s Lazy Sunday Stew Directions Makes 8 servings 1 30-ounce bag frozen hash brown potatoes 2 14-ounce cans tomato sauce or diced tomatoes (if you prefer chunky soups)    1 1/2 cups water 2 15-ounce cans kidney beans, drained and rinsed       1 15-ounce can black beans, drained and rinsed (optional) 1 cup frozen corn                5 ounces (about 1 cup) frozen spinach 3 tablespoons chili powder                2 tablespoons ground cumin 1 tablespoon garlic powder                salt, to taste (optional) 1 tablespoon vinegar (optional)                3 or 4 green onions, chopped (optional) Combine tomato sauce or diced tomatoes, potatoes, and water. Cover the pot and simmer at medium-high heat until potatoes are tender, about 20 minutes. Add the beans, frozen corn and spinach, and spices. Turn down the heat to a low setting and simmer until all flavors are blended. Serve the soup garnished with chopped green onions. Nutrition Information Per serving (1/8 of recipe): calories: 282 fat: 1.7 g saturated fat: 0.3 g calories from fat: 5.2% cholesterol: 0 mg protein: 11.9 g carbohydrate: 59 g sugar: 7.1 g fiber: 11.3 g sodium: 687 mg calcium: 93 mg iron: 4.8 mg vitamin C: 21.9 mg beta-carotene: 1549 mcg vitamin E: 2.8 mg Recipe from Jill Ovnik A varied diet of beans, lentils, grains, and vegetables contains all of the essential amino acids your body needs. Learn more.

Potato Vegetable Soup

This soup is thick, chunky and filling.

Makes 8 1-cup servings

3 med potatoes, scrubbed and cut into 1/2-inch cubes
2 celery stalks, sliced
1 large carrot, sliced
2 c shredded green cabbage
3 c water
1 c fortified unsweetened soy- or rice milk
3/4 t salt
1/4 t black pepper

Combine potatoes, celery, carrot, cabbage, and water in large pot. Bring to a simmer, then cover and cook until tender, about 15 minutes.

Transfer about 3 cups of the mixture to a blender. Add non-dairy milk, salt, and pepper. Hold lid on tightly and blend until completely smooth, about 30 seconds, then return to the pot and stir to mix. Heat gently before serving.

Per 1-cup serving

• Calories 77
• Fat .6 g
• Protein 2.5 g
• Carbs 16.4 g
• Sugar 2.4g
• FIber 2.8 g
• Vit C 13.3 mg
• Beta Carotene: 736 mcg
• Vit E .2 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D; recipe by Jennifer Raymond, M.S, R.D

Fast Lane Chow Mein

I've made this dish several times, it's so easy and Ryan loves it!

Be sure to choose a vegetarian brand ramen soup where the noodles are baked rather than fried.
Makes 6 1-cup servings

1 1/2 cups water, divided
1 small onion, chopped
2 garlic cloves, minced
1 celery stalk, thinly sliced
1 c sliced mushrooms (about 1/4 pound)
1/2 c thinly sliced green cabbage
1 c chopped bok choy or broccoli florets
2 packages vegetarian ramen soup

Heat 1/2 c water in large pot. Add onion and garlic and cook until onion is soft, about 5 minutes.

Add celery, mushrooms, cabbage, and bok choy or broccoli.

Break ramen noodles into pieces and add to vegetables along with one of the ramen seasoning packets and remaining 1 c water. Stir to mix, then cover and cook over medium-high heat until vegetables and noodles are tender, 5 to7 minutes. Stir occasionally and add a bit more water if mixture begins to stick.

Per 1-cup serving

• Calories 90
• Fat .6 g
• Protein 3.6 g
• Carb 17.6 g
• Sugar 1.2 g
• Fiber 1.6g
• Calcium 27 mg

Vegetarian Swiss Steak

Ryan loved this because the Seitan satisfied his meat craving. Seitan is made from wheat and has a taste and texture like Chicken.

Makes 8 1-cup servings
1 large onion
1/2 c white wine or water
3 c sliced mushrooms
1 large green bell pepper, seeded and diced
1 red bell pepper, seeded and diced (optional)
2 T minced garlic (about 8 large cloves)
2 T chopped fresh basil, or 2 t dried
1/4 c light miso, dissolved in 1/2 c water
1 28-ounce can chopped tomatoes
1/4 t black pepper
16 oz seitan, cut into thick slices

Cut onion in half, then into thin slices. Heat wine or water in a large skillet or pot and braise onion until soft, about 5 minutes. Add the mushrooms, green bell pepper, red bell pepper (if using), garlic, and basil. Continue cooking over medium heat for 8 to 10 minutes, then stir in the dissolved miso, tomatoes, and back pepper. Simmer 5 minutes.

Preheat oven to 350.

Spread 1/2 c of sauce evenly in the bottom of a large casserole dish. Arrange the seitan slices in the dish, then cover with the rest of the sauce. Cover the dish and bake for 20 to 25 minutes.

Per 1-cup serving

• Calories 130
• Fat: 1.1 g
• Protein 14.9 g
• Carbs 14.4 g
• Sugar: 5.5g
• Fiber 2.6 g

from nutritionmd.org/recipes