Recipes from PCRM

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Banana Cake

(Serves 8)

2 cups unbleached all-purpose or whole wheat pastry flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1 cup raw sugar or other sweetener
1/3 cup oil
4 ripe bananas
1/4 cup water
1 teaspoon vanilla extract
1 cup chopped walnuts

Preheat oven to 350° F.
Mix flour, baking soda, and salt in a bowl.
In a large bowl, beat sugar and oil together, then add the bananas and mash them. Stir in the water and vanilla, and mix thoroughly. Add the flour mixture along with the chopped walnuts, and stir to mix. Spread in a non-stick or lightly oil-sprayed 9-inch square baking pan. Bake for 45 to 50 minutes, or until a toothpick inserted into the center comes out clean.
Recipe courtesy of from Food for Life by Neal D. Barnard, M.D.; recipe by Jennifer Raymond.

Apple Oat Muffins

(Makes 12 medium muffins)

1-1/2 cups whole wheat pastry flour
1-1/2 cups unbleached all-purpose flour
1-1/4 cups quick oats or oat bran
1 teaspoon ground cinnamon
1/2 teaspoon grated nutmeg
1/2 teaspoon salt (optional)
2-1/2 teaspoons baking soda
2 large apples, finely chopped
1 12-ounce can apple juice concentrate
1/2 cup raisins
Preheat oven to 325°F.

In a large bowl, mix the flours, oats, spices, salt, and baking soda. Add the chopped apple along with the apple juice concentrate and raisins. Stir just enough to mix. Spoon batter into nonstick or lightly oil-sprayed muffin tins and bake for 25 minutes, or until tops bounce back when pressed lightly.
Recipe courtesy of from Food for Life, by Neal Barnard, M.D.

Cinnamon Raisin French Toast

Makes 6 slices

This cholesterol-free French toast is a delicious way to start the day, and it adds beneficial soy and whole wheat to your diet.
1 cup fortified soymilk or rice milk (plain or vanilla)
1/4 cup whole wheat pastry flour
1 tablespoon maple syrup
1 teaspoon vanilla
1/2 teaspoon cinnamon
6 slices cinnamon raisin bread

Combine milk, flour, maple syrup, vanilla, and cinnamon in a blender. Blend until smooth. Pour into a flat dish. Soak bread slices in batter until soft but not soggy. The amount of time this takes will vary depending on the bread used.

Cook in an oil-sprayed non-stick skillet until first side is golden brown, about 3 minutes. Turn carefully with a spatula and cook second side until brown, about 3 minutes.

Per slice: 129 calories; 6 g protein; 23 g carbohydrate; 2 g fat; 4 g fiber; 191 mg sodium; calories from protein: 17%; calories from carbohydrates: 68%; calories from fats: 15%
Recipe courtesy of from Healthy Eating for Life for Women by Kris Kieswer

Tofu Scramble

1/2 cup vegetable broth
1/2 cup chopped celery
1/2 cup minced onion
1/2 cup chopped bell pepper
1 cup chopped carrot
1 cup chopped kale
16 ounces low-fat tofu, drained and crumbled
1/4 teaspoon salt
1/4 teaspoon pepper
1 teaspoon dried basil

Heat 1/4 cup of vegetable broth in a skillet over medium-high heat. Add the celery, onion, bell pepper, and carrot. Cook until softened. Add the remaining vegetable broth and kale. Cover the pan and cook until the kale is wilted. Add the crumbled tofu. Cook until firm and lightly browned. Add the salt, pepper, and basil.
Recipe courtesy of from a PCRM Weight Loss Study Cooking Demonstration contributed by PCRM staff dietitian Brie Turner-McGrievy, M.S., R.D.


Makes 28 brownies
These brownies are tender and delicious with no added fat and no cholesterol. For a real treat, top them with raspberry jam or preserves.

1 cup whole-wheat pastry flour
1 cup sugar
1/3 cup cocoa powder
1/4 cup Roma, Caffix, or Pero (optional)
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 12.3-ounce package Mori-Nu lite silken tofu (firm or extra firm)
1/2 cup fortified soymilk or rice milk
1-1/2 teaspoons cider vinegar
1-1/2 teaspoons vanilla
raspberry jam or preserves for serving (optional)

Preheat oven to 350°F.
Stir together the flour, sugar, cocoa, Roma (if using), baking soda, and salt in a large mixing bowl. Purée the tofu in a food processor or blender until completely smooth, then blend in the non-dairy milk, vinegar, and vanilla.
Add the tofu mixture to the dry ingredients and stir just enough to mix. Spread into a nonstick or oil-sprayed 9- x 13-inch baking dish and bake until the top springs back when pressed lightly in the center, about 25 minutes. Remove from the oven and allow to cool in the pan for 10 minutes.
48 calories; 1 g protein; 11 g carbohydrate; 0.3 g fat; 1 g fiber; 65 mg sodium; calories from protein: 9%; calories from carbohydrates: 85%; calories from fats: 6%
Recipe courtesy of from Healthy Eating for Life for Children by Amy Lanou, Ph.D

Hummus Dip

Makes 2 cups
Hummus is a creamy garbanzo spread that can be used as a sandwich filling, or served as a dip with fresh vegetables or wedges of pita bread.

2 garlic cloves
1 15-ounce can garbanzo beans
3 tablespoons tahini (sesame seed butter)
2 tablespoons lemon juice
1/4 teaspoon cumin
1/4 teaspoon paprika
1/4 teaspoon salt

Place garlic and parsley in a food processor and chop finely.
Drain beans, reserving liquid. Add to the food processor along with tahini, lemon juice, cumin, and paprika. Process until very smooth: about two minutes. The mixture should be moist and spreadable. If it is too dry, add some of the reserved bean liquid to achieve desired consistency. Per 1/4 cup: 95 calories; 4 g protein; 11 g carbohydrate; 4 g fat; 2 g fiber; 136 mg sodium; calories from protein: 17 percent; calories from carbohydrates: 46 percent; calories from fats: 37 percent.

Caviar d'Aubergines

Serves 8

6 small eggplants
1 bulb garlic (approximately 10 cloves), with skin
1 tablespoon olive oil, divided
juice of 1 lemon
salt, to taste
pepper, to taste

Preheat oven to 350° F.
Wash and drain the eggplants. Prick each eggplant several times with a fork and place on a baking sheet.
Wrap garlic in foil and place the eggplant and garlic in the oven. Bake for about 40 minutes or until the eggplant and garlic are soft. The garlic should have a golden color.
Remove eggplant and garlic from the oven and remove their skins and place in a blender. Garlic can be removed from the skin by breaking open the skin and then scooping out the soft, cooked garlic. Start to blend and gradually drizzle in the olive oil. Pour mixture into a medium bowl. With a wooden spoon, mix in the lemon, salt and pepper.
Serve hot or cold with toasted slices of baguette bread.

Per serving: 129 calories; 4.5 g protein; 27 g carbohydrate; 2.5 g fat; 10 g fiber; 37 mg calcium; 304 mg sodium; calories from protein: 11%; calories from carbohydrates: 76%; calories from fats: 13%
Recipe courtesy of Source: New Century Nutrition

Penne with Fresh Spinach, Tomatoes, and Olives

(Serves 4)

1 tablespoon olive oil
1 medium onion, chopped
2 14.5-ounce cans tomatoes, diced
1/2 cup kalamata olives, pitted, sliced
1 pound fresh spinach, coarsely chopped
1 tablespoon chopped fresh parsley
8 ounces penne pasta

Heat oil in a large, nonstick skillet. Add onion and sauté over medium heat for 3 minutes. Add chopped tomatoes. Bring to a boil and then reduce heat, cover, and simmer for 20 minutes. Add sliced olives, chopped spinach, and parsley. Cook an additional 5 minutes.
Meanwhile, cook pasta according to package directions, omitting any fat or salt. Drain and transfer to a serving bowl. Add spinach mixture and toss gently. Serve immediately.
Recipe courtesy of from Best in the World; edited by Neal D. Barnard, M.D

Quinoa Tabouli

(Serves 4 to 6)

2-1/2 cups cooked quinoa (1 cup dry)
3/4 cup chopped mint
1/2 cup diced seedless cucumbers
2 cups finely chopped parsley
2 small tomatoes
3 green onions, chopped
3 tablespoons lemon juice
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon black pepper

Rinse quinoa thoroughly. Bring 1 cup quinoa and 1-3/4 cup water to a full boil over medium heat, cover, and reduce to simmer. Continue simmering for 15 minutes. Remove from heat and uncover. Allow to cool.
In a bowl, combine quinoa, mint, cucumbers, parsley, tomatoes, and onions. In a small bowl, whisk together the lemon juice, oil, salt, and pepper. Pour over salad; toss. Serve at room temperature or refrigerate for 1 or more hours and serve cold.
Recipe courtesy of from CalciYum! by David and Rachel Bronfman.

Indian Split Pea Dahl

Indian Split Pea Dahl

1-1/2 cups yellow split peas
3 cups water
1 large onion, chopped
1 small green pepper, chopped
1 teaspoon tumeric
1/2 teaspoon curry powder
1-1/2 teaspoon black mustard seeds
1/2 cup water
juice of 1 lemon
salt to taste

Simmer split peas in 3 cups water for 30 minutes or until tender. Add more water, if needed.
In another saucepan, simmer chopped onions, green peppers, tumeric, curry powder, mustard seeds and 1/2 cup water for 15 minutes or until onions and peppers are tender. Mix with peas and add lemon juice and salt.
Serve over a generous portion of brown rice. Chutney is a nice accompaniment.
Recipe courtesy of from The Power of Your Plate, by Neal Barnard, M.D.

Butternut Soup with Cinnamon Cream

Serves 4
The soymilk helps lighten the ingredient list for this delectable cream soup.

2 tablespoons olive oil
1 onion, finely chopped
2 pounds butternut squash, peeled and chopped
1 carrot, chopped
4 centimeter (1.5 inch) piece fresh root ginger, grated
1/2 teaspoon ground cinnamon
1 tablespoon ground coriander
3 cups vegetable stock
1 cup soymilk
salt and freshly ground pepper

In a heavy-bottomed pan, heat the olive oil and fry the onion over medium heat for 5 minutes until golden. Add the squash, carrot, ginger, cinnamon, and coriander. Sauté over a medium heat, stirring for 5-8 minutes until the vegetables are browned. Add the stock and soymilk and bring to a boil. Reduce the heat to medium and cook, stirring for 30–35 minutes until the vegetables are tender. Blend until smooth in a blender or food processor. Season with salt and pepper.

Per serving: 218 calories; 6 g protein; 35 g carbohydrate; 9 g fat; 5 g fiber; 122 mg calcium; 773 mg sodium; calories from protein: 7%; calories from carbohydrates: 60%; calories from fats: 33%
Recipe courtesy of Source: Best in the World II

Sesame Kale

Serves 4

1 large bunch kale
1/2 red bell pepper
2 carrots
1-1/4 teaspoon sesame oil
2 garlic cloves, minced, or 2 teaspoons chopped
3 tablespoons vegetable stock
2 teaspoons lite soy sauce
1-1/4 teaspoons sesame seeds, toasted
freshly ground black pepper to taste

Wash the kale. Cut off and discard the tough stems. Slice the leaves once down the middle, then cut them crosswise into 1 inch wide strips. Slice the red pepper and carrots in small strips. In a wok, heat the oil. Add the garlic. Sauté for 10 seconds. Add the kale, red pepper, carrots, and the stock. Cover and steam for 3 minutes until the kale wilts. Add the soy sauce. Top the kale with sesame seeds and fresh ground pepper. Serve warm immediately or serve cold after chilling it in refrigerator for 2 hours.
Per serving: calories 60, fat 2.5g, 35% calories from fat, cholesterol 0mg, protein 2.9g, carbohydrates 7.3g, fiber 3.2g, sodium 162mg.
Recipe courtesy of from Jennifer Reilly, R.D.

Rootin' Tootin' Salad

(Serves 6)

Three root vegetables—beets, jicama, and carrots—combine to make this crunchy, nutritious salad.
1 15-ounce can diced beets, drained
1 small jicama, peeled and cut into thin strips or diced
2 medium-size carrots, peeled and cut into thin strips or diced
3 tablespoons of lemon juice
2 tablespoons seasoned rice vinegar
2 teaspoons stoneground mustard
1/2 teaspoon dried dill weed

Place beet cubes into a large salad bowl, along with jicama and carrot pieces. In a small bowl, mix lemon juice (if used), vinegar, mustard, and dill; pour over the salad. Toss to mix. Serve warm or chilled.

Recipe courtesy of from Foods That Fight Pain by Neal Barnard, M.D

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