Healthy Eating

Healthy Eating

Smoked Tofu with Black-Eyed Peas

This is a hearty meal and will delight meat-eaters and vegetarians alike!

8 ounces of baked, seasoned and smoked tofu, cut into 1/2 inch pieces

16 oz frozen black-eyed peas

2 teaspoons oil

ground black pepper

hot pepper sauce

16 oz frozen and chopped mustard

greens or spinach

1 sliced onion

salt

4 cups water

In a medium saucepan, heat oil over medium heat. Add onion and cook, stirring occasionally, until well browned, about 10 minutes.

Stir in peas, greens, tofu, water, hot sauce, salt and pepper; bring to a boil over high heat. Reduce heat to low, cover and cook until greens and peas are tender, about 25 minutes. Adjust seasoning with salt, pepper and hot sauce, if desired. Serve immediately.

Vegan Scalloped Potatoes

Creamy scalloped potatoes without the dairy. Add bulgur and barley for more protein.

2 medium potatoes, sliced 1/4 inch thick

1 1/2 cups soy milk, plain

1 tablespoon cornstarch

1 teaspoon salt

1 teaspoon roasted garlic

pepper to taste

1 tablespoon bulgur wheat (optional)

1 tablespoon barley (optional)

Stir cornstarch into soy milk until smooth and lump free. Add salt and seasoned garlic plus optional barley and bulgur wheat and optional pepper to taste.

Arrange potatoes in oven-to-table dish. Pour over potatoes, cover. Bake for about 45 minutes. Remove cover and brown top. Serve warm.

Angel-Hair Pasta with Onion-Mushroom Sauce

A quick and healthy alternative to traditional spaghetti. Serve with warm bread.

1 1/2 cups broth

1 ounce dry crepe mushroom

1/2 ounce dry shiitake mushroom

1 tablespoon margarine

2 cups button mushrooms, sliced thinly

1 cup red onion

2 cloves garlic, minced

1 teaspoon thyme

1 tablespoon lemon peel, grated

8 ounces angel hair pasta, cooked

In a 2-quart saucepan, bring the broth, crepes and shiitakes to a boil over medium-high heat. Remove the pan from the heat and let the mixture stand for 20 minutes. In a 3-quart saucepan, melt the margarine over medium heat. Add the button mushrooms, onions and garlic, and cook, stirring frequently, until the onions are tender, 4 to 5 minutes. Drain the crepes and shitakes, reserving the liquid.

Add the drained mushrooms to the onion mixture and cook, stirring frequently, until they are tender, 10 to 15 minutes. Stir in the reserved liquid, thyme and lemon peel; cook for 2 minutes. Spoon over the hot pasta and toss.

Ten Layer Casserole

Only 15 minutes of prep time is required. The 1 hour baking time makes thi casserole perfect for a large dinner or part as you will have time to prepare other dishes while it bakes.

1 (15-oz.) can tomato sauce

2 tablespoons golden brown sugar, firmly packed

2 tablespoons sweet pickle relish

1 teaspoon dry mustard

1/2 teaspoon garlic powder

2 cups cooked brown nce

1 can whole kernel corn, drained

2 cans kidney beans, rinsed and drained

1 cup chopped peeled onion

Preheat oven to 350°F.

Lightly oil a 1-1/2 quart casserole dish, or spray with nonstick cooking spray.

In a small bowl, combine tomato sauce, brown sugar, relish, dry mustard and garlic powder. Mix well.

Spread half of the rice in the bottom of the prepared baking dish. Top with half the corn. Spoon half of the beans evenly over the corn. Top with half of the onions and then half of the sauce. Top with remaining rice, corn, beans, onions and the remaining sauce. Cover and bake for 1 hour. Serve hot.

Baked Fish Dijon

Serve with vegetables and your choice of bread.

Juice from 1 lemon

1 tablespoon olive oil

1 tablespoon Dijon style mustard

1 teaspoon Dill Weed

1/2 teaspoon Ground Black Pepper

1/4 teaspoon Garlic Powder

1 1/2 pounds firm white fish fillets such as

flounder, sole, cod, or pollack (6 fillets)

1 carrot, peeled and shredded

3 tablespoons grated Parmesan Cheese

Rinse fish and pat dry with paper towels. Set aside. 

Place lemon juice, oil, mustard, dill, pepper, and garlic powder in 1-cup glass measure and beat with fork until well combined.

Brush lemon dressing on both sides of fish fillets. Arrange in 13 x 9 x 2-inch baking pan, overlapping thinnest portions. Drizzle remaining dressing over fish. Arrange shredded carrot over fish and sprinkle with cheese.

Bake in 350 degree F oven about 12 minutes or until fish flakes easily with fork.

Maple Pear Crunch

This is a wonderful low-fat dessert that will become a family favorite. Be prepared to make it often.

1/3 cup maple syrup

1 Tbs. lemon juice

4 large ripe firm pears, cored and thinly sliced

1/2 cup all purpose flour

3 Tbs. yellow cornmeal

3 Tbs. brown sugar, packed

1/8 tsp. cinnamon

1/4 cup unsalted butter, chilled and cut into small pieces

Preheat the oven to 375°F.

Combine maple syrup and lemon juice in a heavy non-reactive saucepan. Cook over low heat for 5 minutes or until very hot. Remove from heat. Stir in pear slices and transfer to a buttered baking dish. Set aside.

Combine the next 4 ingredients in a food processor or bowl. Add butter and cut into dry ingredients until mixture resembles coarse meal. Sprinkle topping over pears and bake 40 minutes or until bubbly and golden.