Thursday, December 15, 2011

Lentil and Barley Stew

Prep:  50 Minutes  Cook:  40 minutes  Makes:  4 servings

2 tablespoons each:  vegan "butter", extra-virgin olive oil
1/2 onion, chopped
2 ribs celery, chopped
1 can (28 oz.) crushed tomatoes
2 cups water
1/2 cup dried lentils
1/3 cup pearled barley
1/2 teaspoon salt
1/8 teaspoon dried rosemary (sometimes use oregano)
Freshly ground pepper
1 large carrot, peeled, shredded

1.  Heat butter and oil in large saucepan over medium-high heat.  Add onion; cook, stirring until tender, 3-5 minutes.  Add celery; cook until softened, 5 minutes.

2.  Add tomatoes, water, lentils, barley, salt, rosemary, and pepper to taste.  Heat to boil; reduce heat to simmer.  Cover; simmer over low heat, stirring occasionally, until the barley and lentils are almost tender, 25 minutes.  Add carrot; cook until the barley and lentils are tender, 5 minutes.

Nutrition Information
Per serving:  330 calories, 14 gm fat, 5 gm sat. fat, 15 mg cholestorol, 46 gm carbohydrates, 12 gm protein, 601 mg sodium, 13 gm fiber

Tuesday, December 13, 2011

Roasted kale


2 bunches kale
2 tablespoons olive oil
2 to 3 large cloves garlic, minced
Sea salt and freshly ground black pepper
Nutritional yeast to taste
1 tablespoon toasted sesame seeds


Preheat oven to 375°F. Rinse kale and pat dry thoroughly. Remove and discard thick ribs and roughly chop leaves. Pat leaves dry again. Toss with olive oil, garlic, salt and pepper in a large bowl. Spread on a large rimmed baking sheet. Kale does not need to be in a single layer, as it will shrink in volume as it cooks. Bake for 15 to 20 minutes, stirring every five minutes or so, until leaves are tender, crisp on edges and slightly browned. Sprinkle with sesame seeds before serving.


Per serving: 100 calories (80 from fat), 9g total fat, 1.5g saturated fat, 3g protein, 5g total carbohydrate (2g dietary fiber, 0g sugar), 0mg cholesterol, 160mg sodium

Monday, December 12, 2011

Vegan Brownies

12 oz. silken tofu
1/2 c. unsweetened almond milk
1/2 c. agave syrup (or sweetener of your choice)
1/2 c. cocoa powder
1 c. sugar
1.3 c. flour
1 T. oil
1 T. vanilla extract
1/4 t. baking powder
1/4 t. salt

- Preheat oven to 325F.
- Combine all ingredients together until just blended.
- Pour batter into parchment paper-lined glass bake dish (11"x7" works well).
- Bake 30 minutes or until toothpick inserted in center comes out clean.
- Remove from pan and let cool on wire rack. Slice into squares.