Recipes Under 400

Another pumpkin coffee

• 1 cup unsweetened almond mil
• 2 tablespoons pumpkin puree
• 2 teaspoons cocoa powder
• 3 dashes pumpkin pie spice (a few shakes)
• Sweetener to taste

STOVETOP: Whisk all the ingredients together and heat gently.

MICROWAVE: Put the pumpkin, cocoa powder, and spice in the bottom of the standard size mug first, mix together well. Pour on the milk until almost full then mix together, nuke it until hot. (Double recipe if using an extra tall or wide mug.).

50 Calories for entire recipe

Instant Gingerbread Coffee

• 1 -2 teaspoon instant coffee granules
• 1/4 teaspoon pumpkin pie spice (see here for mixture)
• 1 teaspoon molasses (be very careful with this, add it last, and start with even less; molasses sticks out and tastes horrible to me, so test it out)
• 1 cup water

1. Mix coffee granules and pumpkin pie spice in a mug.
2. Bring water to a boil, poor into mug, add molasses.
3. Stir and enjoy!

Makes one serving for 25 Calories 

Fat 0g / Carbs 6g (fiber 0, Sugars 3.7g)/ Protein .2 g

Dark Chocolate Banana Almond Smoothie

• 1 medium ripe banana (a little brown)
• 3/4 cup Unsweetened almond milk
• 1 tbsp (5g) dark cocoa powder
• 1/2 oz (14g) of cocoa roasted almonds (most of the fat is from these, so good fat!)
• About 10 ice cubes

Put all the ingredients in the blender except the ice cubes. Blend until smooth. Add the ice cubes (start with six and add as needed), blend again.

Another option is to replace the almonds with protein powder, though you won’t get that almond flavor.

Makes one serving for 250 Calories.

Fat 20g/ Carbs 29g (Fiber 7g, Sugar 20g), Protein 6g

Mixed Vegetable soup

• 1/2 sweet onion
• 2 carrots chopped
• 1/2 medium zucchini chopped
• 1/2 medium yellow squash chopped
• 1/2 large red pepper chopped
• 2 cups of your favorite broth or stock (a can would work)
• 1 15oz can undrained Cannellini beans (white beans)
• 1/2 tbsp lemon juice
• 1 tsp dried cumin
• 1/2 tsp ground ginger
• 1/2 tsp dried thyme
• 1/2 tsp dried rosemary

1. Spray a medium sized pot with some non-stick cooking spray and heat over medium-high. Add the onion and carrots and cook until they start browning
2. Add the remaining vegetables and sauté for a few minutes until they soften just a little.
3. Add the broth, beans with liquid, lemon juice, and spices and bring to a boil.
4. Shut off heat and serve!

Makes five one-cup servings, 100 Calories each.

Fat 1g/ Carbs 19g (Fiber 4g, sugar 4g)/ Protein 6g

veganbreakfast:

bircher muesli by blackmountain on Flickr.

(via fitfitfitfitfit)

Vegan Macaroons

• 8-10 medium sized dates, pitted (found in produce or by dried fruit)
• 1 banana
• 1 1/2 coconut flakes (make sure they are UNSWEETENED. You can find this either in the natural/organic section, bulk bins, or at natural food markets such as Whole Foods)
• optional - 1/2 to 1 tbs cocoa powder (if you like chocolate), cinnamon, or even pumpkin pie spices.

1. Blend all ingredients in a food processor until it reaches a smooth paste (you can try a blender, but it’s more difficult).
2. Bake at 325º F for 10-15 minutes. Cookies will be soft, but golden on the bottom and holding together. If you’d like to help yourself, line with parchment paper or a silicone baking sheet first.

*Depending on the size of the dates and the ripeness of the banana, you may need to add more or less coconut for a moist (but not gooey) consistency. Start off with 1 cup and add as needed.

Variation: Try using dried apricots instead of dates (you will have to soak them in water for about an hour before hand though. Feel free to play with the recipe.

Entire recipe is about 900 Calories, so it depends on how many macaroons you make. If you get 10 cookies, they’re 90 each, 12 is 75 each, etc.

Korean-Style Cucumber and Edamame Salad

I used young cucumbers that had very small seeds. If you’re using larger cukes with tough seeds, use 3 cucumbers and remove the seeds before slicing.

• 2 medium cucumbers (about 16 ounces) peeled, quartered lengthwise, and cut into 1/4-inch slices
• 1 medium onion, quartered and sliced
• 1 teaspoon Kosher flake salt
• 1 cup shelled edamame, prepared (boiled in salted water for 5 minutes)
• 1 tablespoon sesame seeds
• 3 tablespoons lemon juice, freshly squeezed
• 1/4-1/2 teaspoon cayenne pepper, or to taste
• 1/2 tsp sesame oil

1. Put the cucumber and onion slices into a mixing bowl and toss with salt. Allow to stand at room temperature for about an hour to draw out some of their moisture. Drain well in a colander. (If you’re avoiding salt, you can also rinse with cold water and allow to drain completely.)
2. While the cucumbers are sweating, toast the sesame seeds. Place them in a dry skillet over medium-high heat and stir until they begin to brown. (Alternately, place on a baking sheet in a toaster oven and toast until light brown; watch carefully because they burn easily.) Once they are toasted, crush lightly with a mortar and pestle.
3. Put the cucumber and onion back into the mixing bowl and add all remaining ingredients, including sesame seeds. Refrigerate to allow flavors to blend. Serve chilled or at room temperature.

Makes four servings (about half a cup each), 95 Calories each.

Fat 3.95g / Carb 10.g (Fiber 3.7g, sugar 4g) / Protein 5.7g / sodium 588mg 

Curry-Scrambled Tofu

Tofu can be either crumbled or cubed. Omit or reduce the salt to lower sodium. The black salt gives tofu a very eggy flavor but can be overpowering so use cautiously.

Ingredients

• 1/2 green pepper, chopped
• 1/2 red pepper, chopped
• 8 ounces mushrooms, trimmed and sliced
• 2 cloves garlic, minced or pressed
• 14 ounces extra-firm tofu, drained, dried off, and cubed or crumbled
• 1 teaspoon good curry powder (or more, to taste)
• 1/8 teaspoon ground red pepper (or to taste)
• 1/4 cup vegetable broth
• 1 teaspoon salt (or to taste)
• 1 tablespoon nutritional yeast
• pinch black salt (kala namak), optional

1. Heat a non-stick skillet. Spray it lightly with pan spray if you wish and add the chopped peppers and mushrooms. Cook until they begin to soften, about 2 minutes. Add the garlic and cook another minute or two until mushrooms have darkened in color.
2. Stir in the tofu, sprinkle it with curry powder and ground red pepper, and pour the vegetable broth over it. Cook on medium-high, turning gently with a spatula, until most of the liquid is evaporated and tofu is hot and beginning to brown in places. Stir in salt to taste along with nutritional yeast and black salt, if using. Keep warm until ready to serve.

Three servings, 178 calories each

 7.6g total fat, 825.3mg sodium, 353.8mg potassium, 11.6g carbohydrates, 3.7g fiber, 3.4g sugar, 18.2g protein

White Bean Salad with Za’atar

Serve this unusual salad over leafy greens, as a stuffing for pita bread, or as a dip for pitas or crackers.

• 1 medium red bell pepper, chopped
• 2 ribs celery, minced
• 1 kohlrabi, peeled and diced small (or other crunchy vegetable, see note)
• 4 green onions, sliced
• 1/2 cup minced parsley
• 2 16-ounce cans great northern beans, rinsed well and drained
• 1/2 package lite silken tofu (about 6 ounces)
• 1 to 2 cloves garlic
• 1 teaspoon tahini (optional)
• 3 to 4 teaspoons za’tar (or 2 tsp. sumac, 1 1/2 tsp. thyme, 1 tsp. sesame seeds)
• 1 teaspoon smoked paprika
• 1/8 teaspoon white pepper
• juice of 1/2 to 1 lemon
• salt to taste

Instructions

1. Place the bell pepper, celery, kohlrabi, green onions, parsley, and all but 1/2 cup of the beans into a large serving bowl.
2. Place the remaining ingredients, including the reserved beans and juice of half a lemon, into a food processor, and blend until smooth. Add this dressing to the bowl and stir well to coat. Refrigerate until well chilled, at least an hour, but better the next day. Check seasonings and add more salt, lemon juice, and za’tar to taste. Serve sprinkled with additional parsley or za’tar.

Notes

You can use about a cup of any crunch-providing vegetable or fruit instead of the kohlrabi. Water chestnuts or jicama would provide a neutral flavor while Asian pears or apples would contribute a hint of sweetness.

Makes six servings, 215 calories each

1.7g total fat, 56.7mg sodium, 37.6g carbohydrates (9.7g fiber, 2.4g sugar), 14.5g protein

Ridiculously Easy Southwestern Coleslaw

• 1/2 medium cabbage
• 2 carrots
• 1-2 hot chile peppers, thinly sliced or chopped
• 5-6 tablespoons salsa verde
• 1 1/2 tablespoons lime juice
• 2 tablespoons vegan mayo or lite silken tofu
• 1/2 teaspoon agave nectar (or other sweetener)
• 1/4 teaspoon cumin
• salt to taste

Instructions

1. Remove and discard the core of the cabbage, and cut cabbage in half. Use a food processor fitted with a shredding disk to shred the cabbage and carrots. Place in a serving bowl along with the sliced chile pepper.
2. Whisk all remaining ingredients together until smooth. (If you’re using silken tofu, you may need to blend it in a small blender or food processor.) Add the dressing to the cabbage and mix well. Add salt to taste. Cover and allow to marinate in the refrigerator for at least an hour. Check seasonings before serving and add more salsa, lime juice, cumin, or salt if necessary.

Makes six servings, 25 Calories each (using lite silken tofu)

1g total fat, 151.3mg sodium,  5.1g carbohydrates, 1.1g fiber, 2.5g sugar, 1.4g protein, 

Kale Mallung (Sri Lankan Kale and Coconut)

Mallung is a dry dish, so resist the temptation to add too much water. 

Ingredients

• 1 medium red onion, chopped
• 1 to 2 hot chile peppers, seeded and chopped
• 12 ounces kale, stems removed and leaves thinly sliced
• 1/4 teaspoon ground cumin
• generous grating of black pepper
• 1/2 cup shredded coconut, fresh or frozen
• 1 to 2 tablespoons lime juice
• salt to taste

Instructions

1. Heat a large, deep, non-stick skillet. Add the onions and peppers, and cook, stirring often, until onions soften and turn pink. Add water by the tablespoon if needed to prevent sticking.
2. Add the kale and a splash (about 1/4 cup) of water, along with the cumin and pepper. Cover and cook, stirring every minute or so, until kale is wilted but still bright green, about 4 to 5 minutes. Add the coconut and 1 tablespoon lime juice and leave on the heat just long enough to heat through. Check the seasoning and add more lime juice if needed and salt to taste. Serve hot or cold.

Makes four servings, 94 calories each

4.1g total fat, 40.5mg sodium, 13.9g carbohydrates, 3.3g fiber, 1.3g sugar, 3.7g protein, 

Roasted Spaghetti Squash
Gina’s 

• 1 large ripe spaghetti squash
• salt and fresh pepper

1. Cut the squash in half lengthwise, scoop out the seeds and fibers with a spoon.
2. Place on a baking sheet, cut side up and sprinkle with salt and pepper. 
3. Bake at 350°F about an hour or until the skin gives easily under pressure and the inside is tender. 
4. Remove from oven and let it cool 10 minutes. 
5. Using a fork, scrape out the squash flesh a little at a time. It will separate into spaghetti-like strands. Place in a serving dish and serve hot.

Should make about six servings. 1 cup of this is 42 Calories.

Fat: 0.4 g • Protein: 1.0 g • Carb: 10.0 g • Fiber: 2.2 g • Sugar: 3.9 g Sodium: 27.9 mg

Sautéed Brussels Sprouts
Gina’s Weight Watcher Recipes

• 1 lb brussels sprouts (outer leaves removed and washed)
• 1 tbsp extra virgin olive oil
• 2 cloves garlic, minced
• 1 shallot, minced
• kosher salt and fresh ground pepper

Finely shred the brussels sprouts after thoroughly washing. In a sauté pan, heat olive oil. Add shallots and sauté about 2 minutes, add garlic and saute until golden. Addbrussels sprouts, salt and pepper and sauté on medium-low for about 4-5 minutes.

Makes four 1/2 cup servings, 85 Calories each

Fat: 3.7 g • Carbs: 11.9 • Fiber: 4.3 • Protein: 4.1 g 

Pumpkin Spice Smoothie

The consistency may be off for some, but I’ll do anything for pumpkin.

• 1 medium banana, frozen (cut into chunks beforehand to make this easier)
• 1 cup unsweetened soy or almond milk
• 1/2 cup canned pumpkin puree
• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/4 teaspoon allspice
• 1/4 teaspoon nutmeg
• 1 tablespoon maple syrup

1. Break the banana into chunks (if you haven’t already), and place in blender or food processor with remaining ingredients.
2. Blend until creamy-smooth.
3. Taste and adjust spices.
4. Pour into cups.
5. If you like, let it firm up in the freezer for 1/2-1 hour.

Makes two 1-cup servings, 168 Calories each.

Fat 2.9g / Carbs 32.1g (5.3g fiber, 15.9g sugar) / Protein 6.8g

dontdiefordiets:

Red Bean Chipotle Burgers

These bean and grain-based burgers may not taste like meat, but they’re a delicious meal in their own right. Use as much or as little chipotle peppers as you like; the flavor can be a subtle smokiness or a raging inferno!

• 1 small onion, peeled and cut into quarters
• 1 clove garlic
• 1 16-ounce can light-red kidney beans, drained and rinsed
• 1/2 cup oatmeal, uncooked
• 1/2 cup cooked brown rice
• 1-3 teaspoons chopped chipotles (from canned chipotles), to taste
• 1 tablespoon tomato paste
• 1/2 teaspoon salt (optional for salt-free diets)
• 1/4 teaspoon oregano
• 1/4 teaspoon thyme
• 1/8 cup flour (whole wheat preferred)

1. Preheat oven to 425 F. 
2. Put the onion and garlic into a food processor and pulse to chop coarsely. Add the beans and process until coarsely chopped. Add the remaining ingredients and process until well blended–just slightly more chunky than refried beans.
3. Spray a non-stick cookie sheet or silicone baking mat lightly with canola oil. Use a spoon to scoop the burger mixture onto the baking sheet, smoothing it into six patties. (It is easiest to do this by making six “piles” of beans and using the spoon to smooth the top and round the edges of the patties.) 
4. Bake for about 15 minutes. When the bottoms are lightly browned and beginning to get crisp, turn the burgers and cook for 10-15 more minutes, until the other side is brown. Do not overcook or they will be tough!

Serve immediately with accompaniments as desired. These keep well in the fridge and can be reheated for a quick lunch.

Makes 6 burgers, 124 Calories each

1g Total Fat; 6g Protein; 24g Carbohydrate; 465mg Sodium (288mg without salt); 4g Fiber.

(via spoonfulofglass-deactivated2011)