Totally Vegan, Totally Delicious

How about a vegan recipe this week? This recipe has heart-healthy walnuts, lycopene-rich tomatoes, and fiber-filled, cholesterol-lowering broccoli.

But if that’s not enough to entice you, this comforting pasta dish is truly yummy. Who would’ve known that raisins would turn into sweet little bites of flavor and be wonderful in pasta sauce? The very best part is that the whole thing comes together quickly, so it makes an easy weeknight meal.

Broccoli Pasta with Tomatoes, Walnuts, and Raisins

Recipe adapted from Vegan on the Cheap by Robin Robertson

1 lb broccoli, cut into florets

1 lb penne

3-4 garlic cloves, chopped

1/3 cup toasted walnuts, chopped

1/3 cup raisins
1/4 cup Italian parsley, minced

1 teaspoon dried basil

1 teaspoon dried marjoram

1 14.5-oz can diced tomatoes

1 14.5- or 32-oz can crushed tomatoes

1/2 teaspoon sugar

Steam the broccoli until tender, four or five minutes. Rinse under cold water to stop the cooking process. Set aside.

Follow the package directions to boil the penne until al dente.

Cook the garlic in a little olive oil in a preheated skillet for about one minute. Add the walnuts, raisins, parsley, basil, and marjoram. Stir in the tomatoes and the sugar. Salt and pepper to taste. Simmer the sauce until the liquid is slightly reduced. Add the broccoli and heat through.

Add the cooked, drained pasta to the sauce, tossing gently to combine.

References

Robertson, Robin. Vegan on the Cheap. New Jersey: John Wiley & Sons, Inc., 2010.

Eat Delicious Food AND Help Prevent Cancer? Yes, please!

The American Cancer Society states that “eating a diet made up of mostly vegetables, fruits, and whole grains can help reduce cancer risk.” They also state that most of the foods you eat should come from plant sources. Because cancer has touched the lives of many people close to me, I’m interested in doing whatever I can to minimize my risk (and my family’s risk) for this terrible disease.

Here’s another flavorful recipe full of healthy vegetables and legumes. You could eliminate the cheese to make this vegan, or use different vegetables you may have on hand. We love Mexican food at my house, and my husband devours these enchiladas!

Black Bean Enchiladas

Recipe adapted from Taste of Home’s 2009 Healthy Cooking Annual Recipes

1 onion, chopped

1 green pepper, chopped

½ cup sliced fresh mushrooms

1 garlic clove, minced

2 teaspoons olive oil

1 15-oz can black beans, rinsed and drained

¾ cup frozen corn, thawed

1 4-oz can chopped green chilies

1 packet reduced-sodium taco seasoning

1 teaspoon dried cilantro or parsley flakes

6 (8-inch) whole-wheat tortillas

1 can enchilada sauce

¾ cup shredded reduced-fat Mexican cheese

Sauté the onion, pepper, mushrooms, and garlic in oil until crisp tender. Add the beans, corn, chilies, taco seasoning, and cilantro or parsley flakes. Continue to cook for two or three minutes.

Warm the tortillas, and lightly spray a 9 x 13-inch baking dish with cooking spray. Scoop about ½ cup of the bean mixture into each tortilla and roll up, placing the seam side down in the pan. Pour the enchilada sauce over tortillas and sprinkle with cheese. Bake, uncovered, at 350 degrees for 25 to 30 minutes.

References

http://www.cancer.org/acs/groups/content/@highplains/documents/document/04februarypresentationpdf.pdf  Accessed January 9, 2011.

http://www.cancer.org/InYourArea/HighPlainsHawaiiPacific/LocalStories/good-nutrition Accessed January 9, 2011.

Taste of Home Healthy Cooking 2009 Annual Recipes. Wisconsin: Reiman Media Group, Inc., 2009. Print.

Pineapple, Peppers, & Protein

As a recently converted vegetarian, home cook, and food lover, I’m always looking for nutritious, tasty, meat-free recipes. I love the flavors in this low-fat recipe, especially the tang of the sweet and sour sauce. Kidney beans are a great source of fiber, protein, and iron. Bell peppers add a nice crunch and vitamin C.

Sweet & Sour Veggie Medley

Recipe adapted from Taste of Home’s Light & Tasty Annual Recipes 2004

8 oz pineapple tidbits

¼ cup brown sugar

1 tablespoon cornstarch

¼ teaspoon ground ginger

¼ cup white vinegar

2 tablespoons reduced-sodium soy sauce

1 onion, cut into wedges or strips

1 green pepper, cut into 1-inch pieces

1 red pepper, cut into 1-inch pieces

1-2 sliced carrots

1 garlic clove, minced

2 16-oz cans kidney beans, rinsed and drained

1-2 cups brown rice, cooked

Combine the brown sugar, cornstarch, and ginger in a bowl. Drain the pineapple into a measuring cup, adding enough water to equal ½ cup. Add to brown sugar mixture. Stir in the vinegar and soy sauce. Set aside.

In a nonstick skillet or wok, stir fry the onion, peppers, and carrot in a little olive or vegetable oil until crisp-tender. Add garlic and stir fry for another minute or two. Stir in the pineapple tidbits and beans; heat through. Stir in the soy sauce mixture and bring to a boil. Cook and stir until thickened, about one to two minutes. Stir in rice.