Can I be a Vegetarian Day 3? Moroccan Vegetable Soup

May 11, 2015

There's nothing like getting knocked out with Strep Throat and general cold that takes you away from your goals. One thing I've learned about diets in general... is that you have to be prepared. Planning is something that has to get done. When I first started this journey, planning was very difficult, but now it's done pretty quickly. Practice makes perfect. The secret is that you plan not only for your meals, but also for those times when the day to day gets in the way and you're unable to cook. For example, this time I got really sick so I wasn't able to cook... Brian doesn't cook so what did we eat? Brian's "go to" meals... We had plain strand noodles with Marinara Sauce and he learned how to make a "fideo" thankfully... and one day we had a delicious vegetarian pizza from our "Dion's" pizza company.  So having a mind set helped us keep our meats in the freezer so we could continue with the goal and we discovered an interesting pizza we never would have tried before.

I'm still pondering the benefits or usefulness of a vegetarian diet as a life style. I learned that without planning, a vegetarian might depend too heavily on carbohydrates such as bread or rice and not eat enough vegetables, (which could be disastrous for the waist line)... or they might depend too heavily on raw foods which for me would get a little boring. One thing I've learned though is that being vegetarian doesn't mean you have to look for ways to make meat dishes meatless... the truth is that I've uncovered some amazing dishes that are naturally vegetarian. They've never required meat and are incredibly delicious. I think people are so consumed with their preconceived notions about eating habits lose out many culinary delights. But there is another truth to being vegetarian, and that's that the general cost of food is significant lower. I've seen this to be true. Now, here's a delicious recipe to try. I LOVED it!

Moroccan Vegetable Soup

GTLF: Meatless Main Dishes P. 29

Serves 4, working time 30 min., total time: 1 hour

1 tablespoon olive oil

1 onion, finely chopped

2 carrots, halved lengthwise and thinly sliced

2 ribs celery, thinly sliced

1 1/3 C lentils, rinsed and picked over

1 tomato, coarsely chopped, or 1 C no salt added canned tomatoes, chopped with their juices

1 C low sodium tomato vegetable juice

2 tsp paprika

1 1/2 tsp ground coriander

1 1/2 tsp ground cumin

1 tsp ground ginger

3/4 tsp salt

1/2 tsp freshly ground black pepper

19 oz. can chick peas, rinsed and drained

2 tablespoons fresh lemon juice

1. In a large saucepan, heat the oil until hot but not smoking over medium heat. Add the onion and cook, stirring frequently, until tender about 7 min. Add the carrots and celery and cook, stirring frequently, until the carrots are crisp tender, about 5 min.

2. Add the lentils, tomato, tomato vegetable juice, paprika, coriander, cumin, ginger, salt, and pepper to the pan, stirring to coat. Add 6 C of water and bring to a boil.  Reduce to a simmer, cover, and cook for 15 min. Stir in the lemon juice. Divide among 4 bowls and serve.

Nutritional Information: 7 g fat, 416 calories, 0.7 sat. fat, 67 g carbohydrate, 25 g protein, 0 mg cholesterol, 653 mg sodium.

Tips:

1. GTLF suggests that the soup is even better the next day.  But they say always add the lemon juice just before serving. (I don't get that.)

2. Brian made this one and the vegetables were really chunky. I think "thinly sliced" is just for presentation.

3. This recipe has a little kick. I plan on making it for my next cold, it clears the sinuses that's for sure.

Can I be a vegetarian day 2: Red Beans and Rice

May 7, 2015

Well, two days in and I'm feeling pretty good. I'm not missing meat and I'm enjoying some wonderful recipes. The scale already has told me that I'm back to normal which is a relief. I'm at a size where it's better if I don't gain any weight but it's murder to lose weight.... I'll say one thing for sure. If you're interested in a weight loss, you really have to make a strong commitment. Regardless, GTLF makes it easy since we've made more than 300 recipes and love all of them.  Enjoy Red Beans and Rice.

Skillet Red Beans and Rice

GTLF: Meatless Main Dishes

Serves 4, working time 20 min., total time 45 min.

2 tsp olive oil

3 onions, finely chopped

2 carrots, halved lengthwise and thinly sliced

1 1/4 C long grain rice

1 1/2 tsp dried thyme

1 1/2 tsp dried oregano

14 1/2 oz. can reduced sodium vegetable broth

3/4 C dry white wine

1 C frozen baby lima beans, thawed

1 1/2 C canned no salt added tomatoes, chopped with their juices

1/2 tsp slat

1/2 tsp freshly ground black pepper

15 oz. can red kidney beans, rinsed and drained

1/2 C chopped fresh parsley

1 tablespoon fresh lime juice

1. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the onions and carrots and cook until the onions are softened, about 5 min. Add the rice, thyme, and oregano and cook until fragrant, about 1 min.

2. Stir the broth, wine, and 1 cup of water into the pan. Bring to a simmer, cover, and cook for 10 min. Stir in the lima beans, tomatoes, salt, and pepper ad bring to a boil. Reduce to a simmer and cook until the rice is tender, about 8 min. Stir in the kidney beans and parsley, remove from the heat, cover, and let stand for 5 min. to heat through. Stir in the lime juice and serve.

Tips:

1. GTLF suggests that if you like spice, just add it to your plate. We added the salsa chili tepin that my dad brought in the last visit. It was delicious!

2. I think it's interesting that the rice is not browned the way it is in the Spanish rice my parents taught me to make. I wonder what the purpose of browning rice is... hmmm.

Can I be a Vegetarian? Ratatouille Filled Crepes

May 6, 2015

I've had a good time, two weeks traveling... first to Washington D.C. and then a week in Los Angeles. I know I had fun but the scale says I had a blast! I don't like extreme diets, but I've had enough experience to know that with GTLF recipes, I won't be hungry and I'll have good nutrition without giving anything up. Also, for several months now, I've been thinking about the vegetarian life style. I've thought about what that really means, the philosophies, and how it aligns with what I've been trying to do.  So I'm going to try it. I love meat, and at this time I have no intention of giving it up, but I'm curious about my ability to go meatless... so, the next seven entries will be vegetarian. Today is the first day.

The recipes come from the Meatless Main Dishes book which I have learned does not follow all the "vegetarian" rules. It's main purpose is to go meatless, not to be vegetarian. For example, it will use things like chicken broth and the like for flavorings. If you are a strict vegetarian, then be aware of this fact and make the necessary adjustments.

Ratatouille Filled Crepes

GTLF: Meatless Main Dishes 

Serves 4, working time 40 min., total time 45 min.

Crepes

1/2 C yellow cornmeal

1/2 C flour

1 tsp. salt

1 egg white

3/4 C skimmed milk plus 1 tablespoon

1 tsp. olive oil

Ratatouille

1 tsp. olive oil

3 C eggplant peeled and cubed 1/2 in. cubes

2 green bell peppers, coarsely diced

1 zucchini, cut into 1/2 in. cubes

1. In a blender or food processor, combine the cornmeal, flour, 1/4 tsp of the salt, the egg white, milk, and 1 tsp of the oil. Process to form a smooth batter. Spray a 6 in. nonstick skillet with nonstick cooking spray and preheat over medium heat. Spoon 2 tablespoons of the batter into the pan, tilting it so that the crepe spreads to cover the bottom of the pan. Cook until lightly browned on one side and cooked through, about 30 seconds. Quickly turn the crepe over and cook for 10 seconds. Transfer to a plate, cover with waxed paper, and repeat with the remaining batter, spraying the pan each time and separating the crepes with waxed paper, for a total of 8 crepes.

2. In a large nonstick skillet, heat the remaining 1 teaspoon oil until hot but not smoking over medium heat. Add the eggplant and bell peppers, cover, and cook, stirring occasionally, until the bell peppers are softened, about 6 min. Add the zucchini, tomato paste, vinegar, basil, and oregano; cover and cook until the zucchini is tender, about 6 min.

3. Stir the tomatoes, sugar, black pepper, and the remaining 3/4 tsp. salt into the pan. Divide the crepes among 4 plates. Sprinkle each crepe with 2 tablespoons of the mozzarella. Dividing evenly, top the cheese with the ratatouille. Sprinkle with the remaining mozzarella, roll up, and serve warm or at room temperature.

Tips:

1. Unless you're an expert making crepes, you'll have to do some planning here. Crepes require practice so plan on a little extra time in the kitchen.

2. I found out that cutting zucchini in a 1/2 in. dice is better done by first cutting vertically and then horizontally.

Moo Shu Style Grilled Chicken or Asian style Burritos...

April 19, 2015

What's interesting about this recipe is that these Moo Shu Style Grilled Chicken breasts are wrapped in a delicious tortilla which makes for an interesting "burrito". At first I was skeptical, but after trying these... and reacting to Brian's "Oh! Gotta Have It" attitude, these burritos are to die for. Usually, this dish would be served in a crepe like pancake; the tortilla is a simplification. My curiosity has been peeked though, and I'm wondering where I can find these as they're traditionally served.

Moo Shu Style Grilled Chicken

GTLF: Grilling p. 19

Serves 4, working time 10 min., total time 20 min.

8 scallions, trimmed

3 tablespoons reduced sodium soy sauce

1/4 C plum jam

2 tablespoons plus 2 tsp. reduced sodium ketchup

2 tablespoons plus 1 tsp rice vinegar

3/4 tsp five spice powder

1 pound skinless, boneless chicken breasts

eight 8 in. flour tortillas

1 red bell pepper, cut into thin julienne strips

1. In a large bowl of water, soak the scallions until ready to cook.

2. In a small bowl, combine the soy sauce, plum jam, ketchup, vinegar, and five spice powder. Transfer 1/2 C of the plum jam mixture into a measuring cup and spread onto the chicken breasts. Set the chicken aside. Using the remaining mixture, spread one side of the tortillas with the plum jam mixture and set aside.

3. Preheat the grill to a medium heat. Spray the rack, off the grill, with nonstick cooking spray. Grill the chicken and scallions, covered, for 3 min. or until the scallions are cooked through. Remove the scallions and cook the chicken, covered, turning once, for 5 min. or until cooked through. Remove the chicken from the grill and grill the tortillas, jam sides up, for 20 seconds to warm through.

4. Thinly slice the chicken on the diagonal. Dividing evenly, place the chicken, scallions, and bell peppers on the jam side of the tortillas. Place 2 filled tortillas on each of 4 plates and serve open face or rolled.

Nutritional Information: 7 g fat, 435 calories, 1.1 g sat. fat, 60 g carbohydrate, 34 g protein, 66 mg cholesterol, 991 mg sodium.

Tips:

1. GTLF suggests that you can trade out hoisin sauce for plum jam.

2. I ran out of red bell peppers before doing this dish and used green peppers instead. Believe me, the red bell peppers really make this recipe "pop" visually.

Asian Grilled Pork Salad

April 18, 2015

One thing I've learned on this journey is that things that have Oriental Sesame oil are delicious! It's not an overpowering kind of flavor, but it's one that packs a little punch... You know it when it's there. In this case, it is used to compliment the sauce that composes this salad. This salad does require some marinating time so read carefully. Enjoy!

Asian Grilled Pork Salad

GTLF: Grilling p. 47

Serves 4, working time 25 min., total time 30 min. plus marinating time.

1/4 C reduced sodium soy sauce

1/4 C orange marmalade

2 tablespoons frozen orange juice concentrate

1 tablespoon chopped fresh ginger

1/8 tsp ground cloves

3/4 pound well trimmed pork tenderloin

2 tsp. dark Oriental sesame oil

2 tablespoons white wine vinegar

8 oz. linguine

2 C peeled baby carrots

1 C snow peas

2 red bell peppers, cut into 2 inch wide strips

1 navel orange, peeled and sectioned

1. In a large bowl, combine the soy sauce, marmalade, orange juice concentrate, ginger, and cloves. Transfer 1/3 C of the mixture to a sturdy plastic bag. Add the pork, squeeze the air out of the bag, seal, and marinate at room temperature for 20 min. or up to 12 hours in the refrigerator. To the orange soy mixture remaining in the bowl, add the sesame oil and vinegar. Set the dressing aside.

2. Meanwhile, in a large pot of boiling water, cook the linguine for 5 min. Add the carrots and cook for 6 min. Add the snow peas and cook until the pasta is tender, about 30 seconds. Drain the pasta and vegetables to the dressing in the bowl, tossing to coat.

3. Preheat the grill to a medium heat. Spray the rack, off the grill, with nonstick cooking spray. Grill the pork and bell peppers, covered, turning occasionally, and basting with the marinade for 15 min. or until the pork is cooked through and the pepper skins are blackened. (Remove the peppers before the pork if necessary.)

4. Slice the pork and divide among 4 plates. Add the peppers to the pasta and vegetables and divide the salad among 4 plates. Drizzle any dressing remaining in the bowl over the pork. Arrange the orange sections on top of the plates and serve warm or at room temperature.

Nutritional Information: 8 g fat, 490 calories, 1.9 g sat. fat, 76 g carbohydrate, 30 g protein, 60 mg cholesterol, 679 mg sodium.

Tips:

1. I finally learned about sectioning the orange... you need to cut all the way past the white pulp to the orange... then you cut between the wedges. This is how to separate... do it over a bowl or sink or something since it is messy, but it sure makes for a pretty garnish. I just sucked on all the orange rinds so I didn't feel I wasted anything.

Roasted Vegetable Soup with Turkey Meatballs

April 17, 2015

A lot of people ask me about the time investment required for cooking, the cost of new foods and how I choose what to make next. So far I've learned that in order to make something in the kitchen, you should probably invest at least 1/2 an hour. If you have a family, maybe the dinner can be a combined effort instead of just the efforts of one person. That's always good. Otherwise, regardless of who does the cooking, a good half hour is needed on average for these recipes. Also, I noticed that I didn't know any real cooking skills entering the kitchen, but now I've learned some. These skills help keep the time down.

As far as the grocery bill is concerned, Brian says it's the about the same as when he lived on his own. How can that be since we're two and not one... well, I think it might have to do with all the prepared food he would buy. While he did buy fresh foods, his diet was mostly hungry man frozen dinners, frozen pizza and any of the three recipes he knew by heart. So, prepared meals must really be more expensive than those you put together yourself. What's even better is that at least you know what you're eating.

What's nice about choosing one book and sticking with it is that after completing more than 300 of the recipes, I'm pretty confident I don't need to buy any extra spices. I know the ones I do buy will get used. It's not like I'm buying a 3 dollar bottle of sesame seed oil that'll I'll use for one recipe and shelve forever... I'm using it. Also, I know what kinds of meats to buy and what their portions should be... so if I see a sale I can buy and know how to package. Also, keeping to a grocery list prevents buying on impulse which is a real hidden money pit. I have learned to stick to the list which includes the items for the recipes, fruit for snacks and a few items to keep in the pantry for those days when you want to clean out the refrigerator.

As far as planning is concerned. I used to spend hours looking through the books and deciding what to make. Now I just try to make 2-3 vegetarian dishes, 1-2 meat dishes like pork, beef or chicken and the rest seafood . Then I choose the books I have used least and fill the categories with whatever recipe comes up first that fits. I mean, I have decided to cook all of them. Now it takes just a few minutes.

Growing up, we'd always say, what's for dinner... I like having a plan. You don't overeat, you don't overspend, you don't get frustrated.

Here is today's recipe. Don't be fooled, it's not a long time in the kitchen, it's just a few new skills...

Roasted Vegetable Soup with Turkey Meatballs

GTLF: Hearty Soups and Stews p. 13

Serves 4, working time 30 min., total time 45 min.

1 red onion, thickly sliced

1 1/2 pounds plum tomatoes, halved lengthwise

2 red bell peppers, halved lengthwise and seeded

6 oz lean ground turkey

1/4 C low fat milk

1/8 tsp freshly ground black pepper

6 tablespoons chopped fresh basil

13 3/4 oz can reduced soidum chicken broth, defatted

1 tablespoon balsamic vinegar

1 Clove garlic, minced

2 tsp paprika

1/2 tsp salt

1. Preheat the broiler. Place the onion slices, tomatoes, and bell peppers, cut sides down, on a broiler pan and broil 4 in. from the heat for 12 min., or until the pepper and tomato skins are blackened. When cook enough to handle, peel the tomatoes and bell peppers.

2. Meanwhile, in a medium bowl, combine the ground turkey, bread crumbs, milk, black pepper, and 2 tablespoons of the basil, stirring to thoroughly blend. Shape the turkey mixture into 3/4 in. balls, using about 1 rounded tsp per ball.

3. Transfer the broiled vegetables to a food processor or blender and puree until smooth, about 1 min. Pour the vegetable puree into a large saucepan along with the broth, vinegar, garlic, paprika, and salt. Bring to a simmer and cook for 3 min. to blend the flavors. Drop the meatballs into the simmering soup and cook until they are cooked through, about 5 min. Stir in the remaining 1/4 C basil, divide among 4 bowls and serve.

Nutritional Information: 5 g fat, 173 calories, 1.1 g sat. fat, 22 g carbohydrate, 13 g protein, 32 mg cholesterol, 669 mg sodium.

Tips:

1. I made 24 small meatballs.

2. GTLF explains that the turkey mixture should be mixed with a "light" hand. Too much mixing and you'll end up with tough meatballs. I wonder what turkey meatballs might taste like in abondigas...

Broiled Tuna and Pepper Salad

April 16, 2015

One thing I really love about these books is the variety. I mean, everyone makes potato salad the same general ways... a variety of crunchy vegetables like celery, onions, and pickles, maybe a little color with mustard and a little zip with a splash of vinegar, but they always have mayonnaise. It's nice to learn new recipes that don't have this delicious but high fat ingredient. And it's nice to change things up a little... although I'm the first to say that you can't go wrong with a classic recipe.  I feel excited for the next pot luck because I have a new pasta, potato and tuna salad recipe that are sure to bring on the compliments. Here's the new take on Tuna fish... it includes tuna "steak".

Broiled Tuna and Pepper Salad

GTLF: Main Dish Salads p. 104

Serves 4, working time 30 min., total time 35 min.

3/4 pound tuna steak
1/4 C reduced sodium chicken broth, defatted
2 cloves garlic
1/2 C low sodium tomato vegetable juice
2 tablespoons red wine vinegar
1 tablespoon olive oil
3 tablespoons chopped fresh basil
3/4 tsp salt
1/2 tsp freshly ground black pepper
19 oz. can white kidney beans (cannellini), rinsed and drained
1 red bell pepper, diced
1 yellow bell pepper, diced
2 tomatoes, diced
1 C sliced radishes
1/2 C sliced scallions

1. Preheat the broiler. Brush the tuna with the broth. Broil the tuna 6 in. from the heat, turning once, for 5 min. or until just barely opaque. Set aside to cool, then cut into bite size pieces.

2. In a small pot of boiling water, cook the garlic for 2 min. to blanch. Drain and finely chop.

3. In a large bowl, combine the chopped garlic, tomato vegetable juice, vinegar, oil, basil, salt, and black pepper. Stir in the kidney beans, bell peppers, tomatoes, radishes, and scallions, tossing to coat thoroughly. Gently fold in the tuna and serve warm, at room temperature, or chilled.

Nutritional Information: 8 g fat, 280 calories, 1.5 g sat. fat, 25 g carbohydrate, 27g protein, 29 mg cholesterol, 682 mg sodium.

Tips:

1. Tuna steak is a fleshy, rosy pink colored fish you can buy at the seafood counter of the grocery store. Try it! I'm not sure how this dish would be different if you used the canned tuna.

2. Step three says to fold the tuna in gently because it will tend to separate. GTLF explains that tuna is very soft, but once cooked, it forms a much more firm texture. However, it's still vulnerable to flaking so this is why you should be careful.