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A Taste Of Vitality by Monda Rosenberg, Frances Berkoff

By Monda Rosenberg, Frances Berkoff

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Thai Coconut Soup Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet SOUP / teaspoon dark (toasted) sesame oil / pound mushrooms quartered (about cups when cut) small leek sliced thin medium carrots sliced thin medium red bell pepper cubed garlic cloves minced heart fresh lemon grass minced (white part only use rest for the broth) / cups kombu ginger broth (see NOTES) ounces coconut milk / teaspoon sea salt tablespoon miso tablespoons fresh basil chopped fine GARNISH tablespoons cilantro chopped fine / cup green onions chopped fine (about stalks) Heat a large pot over medium high heat and add oil Add mushrooms and saute Add leeks carrots red bell pepper garlic and white part of lemon grass all at once and saute for about minutes Add the broth coconut milk and salt to the soup and simmer for minutes Before serving stir in miso (making sure it all dissolves) and basil Garnish each bowl with cilantro and green onions NOTES: To make Kombu Ginger Broth simmer a inch piece of kombu a / inch piece of fresh ginger (sliced) and the part of the lemon grass stem not used in the stew in cups water for minutes VARIATIONS: To reduce the fat in this recipe use water in place of the coconut milk and then add coconut extract to taste to the stew (to obtain some coconut flavor) Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 26 Thai Stew Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g This stew can easily be the center of a meal (see the "Thai Menu") Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet STEW tablespoon dark (toasted) sesame oil / pound mushrooms quartered (about cups when cut) large onion diced large leek chopped medium carrots owl cut medium red bell pepper cubed celery stalks owl cut medium yellow squash owl cut garlic cloves minced tablespoon dark (toasted) sesame oil ounces tempeh defrosted cubed tablespoon ume vinegar / tablespoons Green Curry Paste Thai Kitchen Fat Free ounces coconut milk tablespoon Sucanat sugar / cup amaranth washed / cups kombu ginger lemon grass broth (see NOTES) / teaspoon sea salt (use less salt if salted broth is used) tablespoons fresh basil chopped fine GARNISH tablespoon cilantro chopped fine / cup green onions chopped fine (about stalks) Heat a large pot over medium high heat and add oil Saute mushrooms onions leeks carrots red bell pepper celery yellow squash and garlic sealing them one at a time (sealing is important for developing a good flavor) (about minutes total) During this process prepare tempeh First dab the oil on all sides of all the tempeh cubes then heat a pan over medium high heat and add the tempeh Seal on all sides When finished turn off heat let sit minutes and then splash the ume vinegar evenly on all pieces all around the pan After all the vegetables have been sealed add the prepared tempeh Thai paste coconut milk Sucanat sugar amaranth broth and salt to the stew and simmer for minutes Before serving stir in basil Garnish each bowl with a bit of cilantro and green onions Serving Size / cup NOTES: To make Kombu Ginger Lemon Grass Broth: simmer a inch piece of kombu a / inch piece of fresh ginger (sliced) and one stalk of fresh lemon grass cut into large sticks in cups water for minutes VARIATIONS: Use cup water and / tsp coconut extract (or to taste) in place of coconut milk to dramatically cut the fat Use quinoa in place of the amaranth Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 27 Tomato Lentil Soup with Polenta Balls Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes A hearty soup that makes a complete meal Polenta balls add color and texture to this soup An interesting use for left over polenta also Polenta can be made well before preparing the soup but if the polenta is cold either warm balls in a covered dish in the microwave or drop balls into the soup a few minutes before serving to warm them up Total Fat g Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet SOUP teaspoon olive oil medium onions finely chopped large fennel bulbs diced garlic cloves minced cups lentils washed (see "Glossary of Cooking Terms" for more information about washing beans) ounces tomatoes low sodium chopped large carrots diced cups vegetable broth (or water) bay leaf tablespoon dried basil teaspoon rosemary tablespoon Pernod liqueur optional pound spinach chopped (no long stringy pieces) / teaspoon salt / teaspoon ground black pepper POLENTA cups water teaspoon salt cups cornmeal whole grain Place the oil in a large soup pot over medium high heat Sauté the onions fennel and garlic until browned about minutes Add the lentils tomatoes carrots and broth Then add the bay leaf basil and rosemary along with the Pernod Bring to a boil reduce heat to medium low and cover and simmer for minutes or until the lentils are tender and the soup is thick Add chopped spinach Remove the bay leaf Season with sea salt and pepper as desired and cook another minutes To make polenta balls heat water and sea salt in a large sauce pan until boiling Lower heat and slowly add corn meal mixing continuously (if lumps form add corn meal more slowly) Mixture will become very thick Once all the corn mean is added cook for more minutes stirring continuously then remove from heat and let cool for minutes Use a spoon to create polenta balls which are about Place inch ( cm) in diameter polenta balls in each bowl and ladle soup on top Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 28 Asian Sweet Potato Salad Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat Daily Value* hour g Total Fat Saturated Fat Cholesterol mg Sodium mg Carbohydrate Dietary Fiber Protein g g g g Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet BAKED SWEET POTATOES / pounds sweet potatoes (about large sweet potatoes) teaspoon canola oil / teaspoon sea salt MARINADE / tablespoons dark (toasted) sesame oil tablespoons maple syrup teaspoon lime zest tablespoon lime juice (zest and juice from one lime) / teaspoon sea salt tablespoon ginger juice fresh (squeezed from fresh grated ginger root) Take sweet potatoes and rub canola oil on them Then rub them with sea salt Bake whole potatoes directly on an oven rack in a degrees F ( degrees C) oven (no need to preheat the oven) for minutes until soft but not mushy Cool and place in refrigerator overnight When thoroughly chilled remove peel and slice into / inch slices Set aside Mix all marinade ingredients in bowl large enough to hold all sliced sweet potatoes Add sweet potatoes and toss to coat Let marinade in refrigerator for at least Per serving: Calories; g Fat ( calories from fat); g Protein; hours g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 29 Italian Roasted Vegetable Rice Salad Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Serving Ideas: Serve on top of fresh field greens with rice cakes Vitamin A Vitamin C Calcium Iron This salad is a complete meal by itself For a meal on the run wrap this salad in a Chapati or tortilla BEAN / cups white beans cooked (see "Glossary of Cooking Terms" for more information about cooking beans) GRAIN / cups brown basmati rice washed cups water / teaspoon sea salt * Percent Daily Values are based on a calorie diet / pound button mushroom caps (about cups) small zucchini squash sliced / " thick small yellow squash sliced / " thick tablespoon olive oil / teaspoon sea salt MARINADE / tablespoon olive oil tablespoons balsamic vinegar / teaspoon sea salt garlic cloves minced / cup fresh basil chopped ROASTED VEGETABLES medium onion slivered large red bell pepper cut into " pieces celery stalks sliced / " thick If cooking dried beans (rather than using canned beans) start cooking the beans For more information about cooking beans see the "Glossary of Cooking Terms" in the front of this book In a pot (appropriate for cooking rice on the stove top) add rice water and sea salt Cover and bring to a boil When boiling turn heat to low and simmer for minutes (use a flame tamer if available so rice does not burn to the bottom of the pot) While rice is cooking combined all cut vegetables in a large bowl and add oil Toss gently with hands to coat all vegetables with oil Add salt and toss gently again Place on a large baking sheet (it should not need to be oiled since the vegetables are oiled) and broil in an oven (no need to preheat the oven) until roasted (browned) Mix on sheet as needed so all sides get evenly browned/roasted (and not burnt) For the marinade while vegetables are roasting whisk olive oil balsamic vinegar and sea salt together in a large bowl Stir in garlic and basil When vegetables and rice are done add the beans to the oil/vinegar mixture turning gently to coat all beans with the marinade Then add the rice and do the same Lastly add the vegetables and finish by gently turning the vegetables into the mixture Serve immediately or refrigerate and serve Keeps very well in the refrigerator for up to a week VARIATIONS: Use other grains such as quinoa or mixed varieties of rice Use other beans or tempeh for the concentrated vegetable protein component "Asian Roasted Vegetable Rice Salad" Use ginger (ginger juice pressed from fresh ginger root is best) brown rice vinegar (in place of balsamic vinegar) tamari soy sauce mirin and dark sesame oil (in place of olive oil) Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 30 Blueberry Muffins Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Serving Ideas: Frost/ice the muffins after they have cooled Muffins with less than calories from fat!

Thai Coconut Soup Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet SOUP / teaspoon dark (toasted) sesame oil / pound mushrooms quartered (about cups when cut) small leek sliced thin medium carrots sliced thin medium red bell pepper cubed garlic cloves minced heart fresh lemon grass minced (white part only use rest for the broth) / cups kombu ginger broth (see NOTES) ounces coconut milk / teaspoon sea salt tablespoon miso tablespoons fresh basil chopped fine GARNISH tablespoons cilantro chopped fine / cup green onions chopped fine (about stalks) Heat a large pot over medium high heat and add oil Add mushrooms and saute Add leeks carrots red bell pepper garlic and white part of lemon grass all at once and saute for about minutes Add the broth coconut milk and salt to the soup and simmer for minutes Before serving stir in miso (making sure it all dissolves) and basil Garnish each bowl with cilantro and green onions NOTES: To make Kombu Ginger Broth simmer a inch piece of kombu a / inch piece of fresh ginger (sliced) and the part of the lemon grass stem not used in the stew in cups water for minutes VARIATIONS: To reduce the fat in this recipe use water in place of the coconut milk and then add coconut extract to taste to the stew (to obtain some coconut flavor) Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 26 Thai Stew Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g This stew can easily be the center of a meal (see the "Thai Menu") Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet STEW tablespoon dark (toasted) sesame oil / pound mushrooms quartered (about cups when cut) large onion diced large leek chopped medium carrots owl cut medium red bell pepper cubed celery stalks owl cut medium yellow squash owl cut garlic cloves minced tablespoon dark (toasted) sesame oil ounces tempeh defrosted cubed tablespoon ume vinegar / tablespoons Green Curry Paste Thai Kitchen Fat Free ounces coconut milk tablespoon Sucanat sugar / cup amaranth washed / cups kombu ginger lemon grass broth (see NOTES) / teaspoon sea salt (use less salt if salted broth is used) tablespoons fresh basil chopped fine GARNISH tablespoon cilantro chopped fine / cup green onions chopped fine (about stalks) Heat a large pot over medium high heat and add oil Saute mushrooms onions leeks carrots red bell pepper celery yellow squash and garlic sealing them one at a time (sealing is important for developing a good flavor) (about minutes total) During this process prepare tempeh First dab the oil on all sides of all the tempeh cubes then heat a pan over medium high heat and add the tempeh Seal on all sides When finished turn off heat let sit minutes and then splash the ume vinegar evenly on all pieces all around the pan After all the vegetables have been sealed add the prepared tempeh Thai paste coconut milk Sucanat sugar amaranth broth and salt to the stew and simmer for minutes Before serving stir in basil Garnish each bowl with a bit of cilantro and green onions Serving Size / cup NOTES: To make Kombu Ginger Lemon Grass Broth: simmer a inch piece of kombu a / inch piece of fresh ginger (sliced) and one stalk of fresh lemon grass cut into large sticks in cups water for minutes VARIATIONS: Use cup water and / tsp coconut extract (or to taste) in place of coconut milk to dramatically cut the fat Use quinoa in place of the amaranth Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 27 Tomato Lentil Soup with Polenta Balls Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes A hearty soup that makes a complete meal Polenta balls add color and texture to this soup An interesting use for left over polenta also Polenta can be made well before preparing the soup but if the polenta is cold either warm balls in a covered dish in the microwave or drop balls into the soup a few minutes before serving to warm them up Total Fat g Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet SOUP teaspoon olive oil medium onions finely chopped large fennel bulbs diced garlic cloves minced cups lentils washed (see "Glossary of Cooking Terms" for more information about washing beans) ounces tomatoes low sodium chopped large carrots diced cups vegetable broth (or water) bay leaf tablespoon dried basil teaspoon rosemary tablespoon Pernod liqueur optional pound spinach chopped (no long stringy pieces) / teaspoon salt / teaspoon ground black pepper POLENTA cups water teaspoon salt cups cornmeal whole grain Place the oil in a large soup pot over medium high heat Sauté the onions fennel and garlic until browned about minutes Add the lentils tomatoes carrots and broth Then add the bay leaf basil and rosemary along with the Pernod Bring to a boil reduce heat to medium low and cover and simmer for minutes or until the lentils are tender and the soup is thick Add chopped spinach Remove the bay leaf Season with sea salt and pepper as desired and cook another minutes To make polenta balls heat water and sea salt in a large sauce pan until boiling Lower heat and slowly add corn meal mixing continuously (if lumps form add corn meal more slowly) Mixture will become very thick Once all the corn mean is added cook for more minutes stirring continuously then remove from heat and let cool for minutes Use a spoon to create polenta balls which are about Place inch ( cm) in diameter polenta balls in each bowl and ladle soup on top Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 28 Asian Sweet Potato Salad Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat Daily Value* hour g Total Fat Saturated Fat Cholesterol mg Sodium mg Carbohydrate Dietary Fiber Protein g g g g Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet BAKED SWEET POTATOES / pounds sweet potatoes (about large sweet potatoes) teaspoon canola oil / teaspoon sea salt MARINADE / tablespoons dark (toasted) sesame oil tablespoons maple syrup teaspoon lime zest tablespoon lime juice (zest and juice from one lime) / teaspoon sea salt tablespoon ginger juice fresh (squeezed from fresh grated ginger root) Take sweet potatoes and rub canola oil on them Then rub them with sea salt Bake whole potatoes directly on an oven rack in a degrees F ( degrees C) oven (no need to preheat the oven) for minutes until soft but not mushy Cool and place in refrigerator overnight When thoroughly chilled remove peel and slice into / inch slices Set aside Mix all marinade ingredients in bowl large enough to hold all sliced sweet potatoes Add sweet potatoes and toss to coat Let marinade in refrigerator for at least Per serving: Calories; g Fat ( calories from fat); g Protein; hours g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 29 Italian Roasted Vegetable Rice Salad Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Serving Ideas: Serve on top of fresh field greens with rice cakes Vitamin A Vitamin C Calcium Iron This salad is a complete meal by itself For a meal on the run wrap this salad in a Chapati or tortilla BEAN / cups white beans cooked (see "Glossary of Cooking Terms" for more information about cooking beans) GRAIN / cups brown basmati rice washed cups water / teaspoon sea salt * Percent Daily Values are based on a calorie diet / pound button mushroom caps (about cups) small zucchini squash sliced / " thick small yellow squash sliced / " thick tablespoon olive oil / teaspoon sea salt MARINADE / tablespoon olive oil tablespoons balsamic vinegar / teaspoon sea salt garlic cloves minced / cup fresh basil chopped ROASTED VEGETABLES medium onion slivered large red bell pepper cut into " pieces celery stalks sliced / " thick If cooking dried beans (rather than using canned beans) start cooking the beans For more information about cooking beans see the "Glossary of Cooking Terms" in the front of this book In a pot (appropriate for cooking rice on the stove top) add rice water and sea salt Cover and bring to a boil When boiling turn heat to low and simmer for minutes (use a flame tamer if available so rice does not burn to the bottom of the pot) While rice is cooking combined all cut vegetables in a large bowl and add oil Toss gently with hands to coat all vegetables with oil Add salt and toss gently again Place on a large baking sheet (it should not need to be oiled since the vegetables are oiled) and broil in an oven (no need to preheat the oven) until roasted (browned) Mix on sheet as needed so all sides get evenly browned/roasted (and not burnt) For the marinade while vegetables are roasting whisk olive oil balsamic vinegar and sea salt together in a large bowl Stir in garlic and basil When vegetables and rice are done add the beans to the oil/vinegar mixture turning gently to coat all beans with the marinade Then add the rice and do the same Lastly add the vegetables and finish by gently turning the vegetables into the mixture Serve immediately or refrigerate and serve Keeps very well in the refrigerator for up to a week VARIATIONS: Use other grains such as quinoa or mixed varieties of rice Use other beans or tempeh for the concentrated vegetable protein component "Asian Roasted Vegetable Rice Salad" Use ginger (ginger juice pressed from fresh ginger root is best) brown rice vinegar (in place of balsamic vinegar) tamari soy sauce mirin and dark sesame oil (in place of olive oil) Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 30 Blueberry Muffins Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Serving Ideas: Frost/ice the muffins after they have cooled Muffins with less than calories from fat!

Thai Coconut Soup Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet SOUP / teaspoon dark (toasted) sesame oil / pound mushrooms quartered (about cups when cut) small leek sliced thin medium carrots sliced thin medium red bell pepper cubed garlic cloves minced heart fresh lemon grass minced (white part only use rest for the broth) / cups kombu ginger broth (see NOTES) ounces coconut milk / teaspoon sea salt tablespoon miso tablespoons fresh basil chopped fine GARNISH tablespoons cilantro chopped fine / cup green onions chopped fine (about stalks) Heat a large pot over medium high heat and add oil Add mushrooms and saute Add leeks carrots red bell pepper garlic and white part of lemon grass all at once and saute for about minutes Add the broth coconut milk and salt to the soup and simmer for minutes Before serving stir in miso (making sure it all dissolves) and basil Garnish each bowl with cilantro and green onions NOTES: To make Kombu Ginger Broth simmer a inch piece of kombu a / inch piece of fresh ginger (sliced) and the part of the lemon grass stem not used in the stew in cups water for minutes VARIATIONS: To reduce the fat in this recipe use water in place of the coconut milk and then add coconut extract to taste to the stew (to obtain some coconut flavor) Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 26 Thai Stew Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g This stew can easily be the center of a meal (see the "Thai Menu") Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet STEW tablespoon dark (toasted) sesame oil / pound mushrooms quartered (about cups when cut) large onion diced large leek chopped medium carrots owl cut medium red bell pepper cubed celery stalks owl cut medium yellow squash owl cut garlic cloves minced tablespoon dark (toasted) sesame oil ounces tempeh defrosted cubed tablespoon ume vinegar / tablespoons Green Curry Paste Thai Kitchen Fat Free ounces coconut milk tablespoon Sucanat sugar / cup amaranth washed / cups kombu ginger lemon grass broth (see NOTES) / teaspoon sea salt (use less salt if salted broth is used) tablespoons fresh basil chopped fine GARNISH tablespoon cilantro chopped fine / cup green onions chopped fine (about stalks) Heat a large pot over medium high heat and add oil Saute mushrooms onions leeks carrots red bell pepper celery yellow squash and garlic sealing them one at a time (sealing is important for developing a good flavor) (about minutes total) During this process prepare tempeh First dab the oil on all sides of all the tempeh cubes then heat a pan over medium high heat and add the tempeh Seal on all sides When finished turn off heat let sit minutes and then splash the ume vinegar evenly on all pieces all around the pan After all the vegetables have been sealed add the prepared tempeh Thai paste coconut milk Sucanat sugar amaranth broth and salt to the stew and simmer for minutes Before serving stir in basil Garnish each bowl with a bit of cilantro and green onions Serving Size / cup NOTES: To make Kombu Ginger Lemon Grass Broth: simmer a inch piece of kombu a / inch piece of fresh ginger (sliced) and one stalk of fresh lemon grass cut into large sticks in cups water for minutes VARIATIONS: Use cup water and / tsp coconut extract (or to taste) in place of coconut milk to dramatically cut the fat Use quinoa in place of the amaranth Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 27 Tomato Lentil Soup with Polenta Balls Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes A hearty soup that makes a complete meal Polenta balls add color and texture to this soup An interesting use for left over polenta also Polenta can be made well before preparing the soup but if the polenta is cold either warm balls in a covered dish in the microwave or drop balls into the soup a few minutes before serving to warm them up Total Fat g Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet SOUP teaspoon olive oil medium onions finely chopped large fennel bulbs diced garlic cloves minced cups lentils washed (see "Glossary of Cooking Terms" for more information about washing beans) ounces tomatoes low sodium chopped large carrots diced cups vegetable broth (or water) bay leaf tablespoon dried basil teaspoon rosemary tablespoon Pernod liqueur optional pound spinach chopped (no long stringy pieces) / teaspoon salt / teaspoon ground black pepper POLENTA cups water teaspoon salt cups cornmeal whole grain Place the oil in a large soup pot over medium high heat Sauté the onions fennel and garlic until browned about minutes Add the lentils tomatoes carrots and broth Then add the bay leaf basil and rosemary along with the Pernod Bring to a boil reduce heat to medium low and cover and simmer for minutes or until the lentils are tender and the soup is thick Add chopped spinach Remove the bay leaf Season with sea salt and pepper as desired and cook another minutes To make polenta balls heat water and sea salt in a large sauce pan until boiling Lower heat and slowly add corn meal mixing continuously (if lumps form add corn meal more slowly) Mixture will become very thick Once all the corn mean is added cook for more minutes stirring continuously then remove from heat and let cool for minutes Use a spoon to create polenta balls which are about Place inch ( cm) in diameter polenta balls in each bowl and ladle soup on top Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 28 Asian Sweet Potato Salad Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat Daily Value* hour g Total Fat Saturated Fat Cholesterol mg Sodium mg Carbohydrate Dietary Fiber Protein g g g g Vitamin A Vitamin C Calcium Iron * Percent Daily Values are based on a calorie diet BAKED SWEET POTATOES / pounds sweet potatoes (about large sweet potatoes) teaspoon canola oil / teaspoon sea salt MARINADE / tablespoons dark (toasted) sesame oil tablespoons maple syrup teaspoon lime zest tablespoon lime juice (zest and juice from one lime) / teaspoon sea salt tablespoon ginger juice fresh (squeezed from fresh grated ginger root) Take sweet potatoes and rub canola oil on them Then rub them with sea salt Bake whole potatoes directly on an oven rack in a degrees F ( degrees C) oven (no need to preheat the oven) for minutes until soft but not mushy Cool and place in refrigerator overnight When thoroughly chilled remove peel and slice into / inch slices Set aside Mix all marinade ingredients in bowl large enough to hold all sliced sweet potatoes Add sweet potatoes and toss to coat Let marinade in refrigerator for at least Per serving: Calories; g Fat ( calories from fat); g Protein; hours g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 29 Italian Roasted Vegetable Rice Salad Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat hour Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Serving Ideas: Serve on top of fresh field greens with rice cakes Vitamin A Vitamin C Calcium Iron This salad is a complete meal by itself For a meal on the run wrap this salad in a Chapati or tortilla BEAN / cups white beans cooked (see "Glossary of Cooking Terms" for more information about cooking beans) GRAIN / cups brown basmati rice washed cups water / teaspoon sea salt * Percent Daily Values are based on a calorie diet / pound button mushroom caps (about cups) small zucchini squash sliced / " thick small yellow squash sliced / " thick tablespoon olive oil / teaspoon sea salt MARINADE / tablespoon olive oil tablespoons balsamic vinegar / teaspoon sea salt garlic cloves minced / cup fresh basil chopped ROASTED VEGETABLES medium onion slivered large red bell pepper cut into " pieces celery stalks sliced / " thick If cooking dried beans (rather than using canned beans) start cooking the beans For more information about cooking beans see the "Glossary of Cooking Terms" in the front of this book In a pot (appropriate for cooking rice on the stove top) add rice water and sea salt Cover and bring to a boil When boiling turn heat to low and simmer for minutes (use a flame tamer if available so rice does not burn to the bottom of the pot) While rice is cooking combined all cut vegetables in a large bowl and add oil Toss gently with hands to coat all vegetables with oil Add salt and toss gently again Place on a large baking sheet (it should not need to be oiled since the vegetables are oiled) and broil in an oven (no need to preheat the oven) until roasted (browned) Mix on sheet as needed so all sides get evenly browned/roasted (and not burnt) For the marinade while vegetables are roasting whisk olive oil balsamic vinegar and sea salt together in a large bowl Stir in garlic and basil When vegetables and rice are done add the beans to the oil/vinegar mixture turning gently to coat all beans with the marinade Then add the rice and do the same Lastly add the vegetables and finish by gently turning the vegetables into the mixture Serve immediately or refrigerate and serve Keeps very well in the refrigerator for up to a week VARIATIONS: Use other grains such as quinoa or mixed varieties of rice Use other beans or tempeh for the concentrated vegetable protein component "Asian Roasted Vegetable Rice Salad" Use ginger (ginger juice pressed from fresh ginger root is best) brown rice vinegar (in place of balsamic vinegar) tamari soy sauce mirin and dark sesame oil (in place of olive oil) Per serving: Calories; g Fat ( calories from fat); g Protein; g Carbohydrate; mg Cholesterol; URL http://www vitalita com/ mg Sodium A Taste of Vitality 30 Blueberry Muffins Makes Nutrition Facts Servings Per Recipe Amount Per Serving servings Preparation Time: Calories Calories from fat Daily Value* minutes g Total Fat Saturated Fat g Cholesterol mg Sodium mg Carbohydrate g Dietary Fiber g Protein g Serving Ideas: Frost/ice the muffins after they have cooled Muffins with less than calories from fat!

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