Fruit Salad with Vanilla-Apple Syrup

From Vegetarian Times - "The syrup used in this salad is a wonderful all-purpose sweetener for plain yogurt, iced tea and cocktails. "

ingredient list

serves 6

Vanilla-Apple Syrup

• 2 cups apple juice
• 2 2-inch strips lemon zest
• 1/4 vanilla bean

Fruit Salad

• 2 medium mangoes, peeled and diced
• 1 pint strawberries, quartered (about 2 cups)
• 1 pint blueberries (about 2 cups)

Directions

1. To make Vanilla-Apple Syrup: Place apple juice and lemon zest in pot. Slice vanilla bean in half and scrape seeds into juice. Add bean to pot as well. Bring to a boil over medium-high heat. Reduce to medium-low, and simmer 30 minutes, or until mixture is syrup-like and reduced to 1/3 cup. Remove lemon zest and vanilla bean, and cool to room temperature.
2. To make Fruit Salad: Toss mangoes, strawberries and blueberries with Vanilla-Apple Syrup, and serve.

Nutritional Information

Per SERVING:

Calories	129
Protein	1g
Total Fat	5g
Carbs	32g
Sodium	4mg
Fiber	3g
Sugar	18g

Southwestern Tofu and Tortilla Scramble

From Vegetarian Times - "Full of lively flavors, this skillet meal is based on a regional egg dish known as . In the original recipe, the tortilla pieces are scrambled with eggs; this version replaces eggs with firm tofu for a hearty supper dish."

Meal plan: Microwave several sweet potatoes to serve on the side and prepare a simple salad of cherry tomatoes and arugula. Finish with a refreshing mixture of canned unsweetened pineapple chunks and peeled, diced papaya spooned over vanilla low-fat yogurt or soy yogurt if desired.

ingredient list

6 servings

• 1 tsp. ground cumin
• 3/4 tsp. salt
• 3/4 cup shredded reduced-fat cheddar cheese or cheddar-style soy cheese (3 oz.; optional)
• 4.5-oz. can chopped mild green chilies, drained
• 1 lb. firm tofu
• 1 Tbs. olive oil
• 1 medium onion, finely chopped
• 6 corn tortillas, torn or cut into 1-inch pieces
• 14.5-oz. can diced tomatoes, drained and liquid reserved

Directions

1. Drain tofu and blot well with paper towels. Cut into 1/2-inch dice and set aside.
2. In wide skillet, heat oil over medium heat. Add onion and cook, stirring often, until lightly golden, about 9 minutes.
3. Gently stir in tofu, tortillas, tomatoes, chilies, cumin and salt. Add enough re-served tomato liquid to moisten and blend gently but thoroughly. Cover and cook 10 minutes.
4. If using cheese, sprinkle evenly over tofu mixture, then cover and cook until melted, about 2 minutes. Serve hot.

Nutritional Information

Per serving:

Calories	160
Protein	6g
Total Fat	6g
Saturated Fat	0g
Carbs	22g
Choelsterol	0mg
Sodium	673mg
Fiber	3g

Southwestern Tofu Scramble

From Vegetarian Times - "Ground turmeric gives this egg-free scramble a golden hue. Leftovers (if any) make a great sandwich filling."

ingredient list

Serves 6

• 1 medium red bell pepper, diced (about 1 cup)
• 1 small carrot, diced (about 1/2 cup)
• 4 green onions, chopped (about 1/2 cup)
• 1 clove garlic, minced (about 1 tsp.)
• 1/2 tsp. ground cumin
• 1/4 tsp. ground turmeric
• 1 14-oz. pkg. medium tofu, drained and crumbled
• 1/2 tsp. hot sauce
• 2 Tbs. chopped cilantro
• salsa, for garnish

Directions

1. Heat large nonstick skillet over medium heat and coat with cooking spray. Add bell pepper and carrot, and cook 7 minutes, or until just tender. Stir in green onions, garlic, cumin and turmeric, and cook 1 minute more. Add tofu and hot sauce, and cook 5 minutes, or until heated through and all liquid has cooked off. Stir in cilantro, and serve with salsa.

Nutritional Information

Per SERVING:

Calories	113
Protein	11g
Total Fat	6g
Saturated Fat	1g
Carbs	6g
Choelsterol	0mg
Sodium	32mg
Fiber	3g

Quinoa Salad with Orange-Cumin Vinaigrette

From Vegetarian Times - "This light winter salad makes a satisfying meal, thanks to quinoa, a whole grain that’s high in protein."

ingredient list

Serves 4

• 1/3 cup sliced almonds
• 1 cup quinoa, rinsed and drained
• 1/4 tsp. salt
• 1/3 cup dried apricots, diced into small pieces
• 1/3 cup raisins
• 1/3 cup fresh orange juice
• 1 shallot, finely chopped (2 Tbs.)
• 2 Tbs. chopped fresh parsley
• 2 Tbs. chopped cilantro
• 2 Tbs. chopped fresh mint
• 1 Tbs. grated orange zest
• 1/2 tsp. ground cumin
• 1/2 tsp. ground coriander
• 2 Tbs. olive oil
• 2 oranges, peels sliced off and sections cut out

Directions

1. Toast almonds 4 to 5 minutes in dry skillet or toaster oven, or until pale brown and fragrant, stirring often.
2. Bring 2 cups water to a boil in medium saucepan. Add quinoa and salt, reduce heat to medium-low and simmer 15 minutes, or until tender and almost all water is absorbed. Drain, then transfer to large bowl. Toss with apricots and raisins.
3. Whisk together orange juice, shallot, parsley, cilantro, mint, orange zest, cumin, and coriander. Whisk in oil. Pour dressing over quinoa, and toss to coat. Garnish with orange slices and toasted almonds.

Nutritional Information

Per SERVING:

Calories	383
Protein	9g
Total Fat	13.5g
Saturated Fat	1.5g
Carbs	61g
Choelsterol	0mg
Sodium	161mg
Fiber	7g
Sugar	22g

Papaya - Avocado Salad

From Vegetarian Times - "When buying ripe papayas, look for firm (not hard) fruit with a yellowish rind that has no spots or bruises."

ingredient list

Serves 4

• 4 ripe papayas, divided
• 2 small avocados, diced (1 cup)
• 1/3 cup unsalted cashews, chopped
• 1/4 cup coarsely chopped cilantro or fresh mint
• 3 Tbs. fresh lime juice
• 1 medium shallot, finely chopped (2 Tbs.)
• 1 cup packed arugula, coarsely chopped

Directions

1. Halve 2 papayas and scoop out seeds. Set halves aside. Peel remaining 2 papayas with vegetable peeler, then halve and scoop out seeds. Cut peeled papaya halves into 1/2-inch dice, and place in medium bowl.
2. Add avocados, cashews, cilantro, lime juice, and shallot to diced papayas in bowl, and toss to combine. Season with salt and pepper. Fold in arugula. Fill papaya halves with salad, and serve immediately.

Nutritional Information

Per SERVING:

Calories	252
Protein	5g
Total Fat	11g
Saturated Fat	2g
Carbs	39g
Choelsterol	0mg
Sodium	162mg
Fiber	9g
Sugar	19g

Vegetarian Gumbo

From Vegetarian Times - "Here, the rich, dark roux of a Louisiana-style gumbo is laced with carrots, parsnips, okra, and green beans, but feel free to substitute any vegetables you have on hand."

ingredient list

Serves 8

• 1/2 cup vegetable oil
• 1/3 cup flour
• 1 small onion, chopped (1 cup)
• 1 small green bell pepper, chopped (1 cup)
• 3 stalks celery, chopped (1 cup)
• 1 28-oz. can diced tomatoes
• 2 cups fresh or frozen green beans
• 3 carrots, sliced (2 cups)
• 1 parsnip, diced (1 cup)
• 1 cup fresh or frozen sliced okra, optional
• 1 Tbs. ground cumin
• 1 Tbs. paprika
• 1 Tbs. dried oregano
• 1/4 tsp. cayenne pepper

Directions

1. Stir together oil and flour in Dutch oven or heavy-bottomed pot until smooth. Cook over high heat 10 minutes, or until roux turns a dark caramel color, stirring constantly.
2. Add onion, bell pepper, and celery, and cook 5 minutes, or until vegetables are softened. Stir in all remaining ingredients and 4 cups water. Season with salt and pepper. Reduce heat to medium-low, cover, and cook 40 minutes, or until carrots are tender. Serve over rice.

Nutritional Information

Per Serving:

Calories	216
Protein	3g
Total Fat	14.5g
Saturated Fat	2g
Carbs	21g
Choelsterol	0mg
Sodium	309mg
Fiber	6g
Sugar	8g

Three Sisters Casserole

From Vegetarian Times - "A Native American expression, “three sisters” refers to the practice of growing beans, corn and squash together. This filling casserole can be frozen for an upcoming party or made fresh for dinner."

ingredient list

Serves 6

• Polenta Topping
• 1 1/2 cups yellow cornmeal
• 1 Tbs. chili powder
• 3/4 tsp. salt
• 
  
• Filling
• 3 Tbs. olive oil, divided
• 1 small onion, chopped (about 1 cup)
• 1 large red or yellow bell pepper, cut into 1-inch dice (about 1 cup)
• 1 lb. kabocha squash, peeled and cut into 1-inch cubes (about 2 cups)
• 1 15-oz. can diced tomatoes with chiles
• 2 cloves garlic, minced (about 2 tsp.)
• 1 tsp. ground coriander
• 1 tsp. ground cumin
• 1/2 tsp. salt
• 1 15-oz. can pinto beans, drained and rinsed
• 1 cup frozen corn kernels, thawed

Directions

1. To make Polenta Topping: Whisk together cornmeal, chili powder, salt and 4 1/2 cups water in double boiler, or in large metal bowl over barely simmering water. Cook 40 minutes, or until polenta is thick and stiff, stirring 3 or 4 times. Remove from heat.
2. To make Filling: Preheat oven to 375F. Heat 2 Tbs. oil in large saucepan over medium heat. Add onion, and cook 7 minutes, or until softened, stirring often. Add bell pepper, and cook 5 minutes more, stirring often.
3. Stir in squash, tomatoes, garlic, coriander and cumin. Cook 5 minutes, stirring occasionally. Stir in 1/2 cup water and salt. Bring mixture to a boil. Reduce heat to medium low, and simmer, partially covered, 10 to 15 minutes, or until squash is tender. Stir in beans and corn, and cook 5 minutes, or until slightly thickened, stirring occasionally.
4. Coat 8x11-inch baking dish with cooking spray. Spread 2 cups polenta over bottom of prepared dish. Spoon squash mixture over polenta. Smooth remaining polenta (about 2 1/2 cups) over top.
5. Score casserole into 6 squares with knife. Brush top with remaining 1 Tbs. oil. Bake 30 minutes, or until heated through and top is lightly browned. Serve with Pumpkin Seed Pesto.

Nutritional Information

Per SERVING:

Calories	304
Protein	8g
Total Fat	8g
Saturated Fat	1g
Carbs	52g
Sodium	830mg
Fiber	9g
Sugar	5g