Read + Write + Report
Home | Start a blog | About Orble | FAQ | Blogs | Writers | My Orble | Login

Health recipe Occasion recipe - Health 2 Know

Yummy Tempeh Broccoli Sauté Recipe

November 17th 2009 07:00
Sometimes you may not know what to serve as an entrée, so perhaps this might help in changing a little different for this coming Thanksgiving. ^_^

Tempeh is made from fermented soy beans—a protein-rich plant food. In just one serving of this recipe, there are 20 grams of protein. The broccoli in this recipe adds calcium.

Do enjoy!



Tempeh Broccoli Sauté For 4 servings
Recipe extracted from Cancer Project
Image extracted from weheartfood.com

Ingredients
1 10-ounce package tempeh (any variety)
2 broccoli stalks, chopped, or 2 bags frozen broccoli florets
1 small onion, finely diced
1 red bell pepper, seeded and diced
1 tablespoon minced garlic
1 tablespoon minced fresh ginger, or 1 teaspoon ground ginger
1/4 cup vegetable broth
1 tablespoon soy sauce or tamari
2 cups cooked couscous or cooked brown rice

Directions
Chop tempeh into 1/2-inch pieces and steam for 10 minutes. Discard cooking water. Sauté tempeh, broccoli, onion, bell pepper, garlic, and ginger in broth over medium-high heat until tempeh is lightly browned. Add soy sauce or tamari at the last moment. Serve over grain of choice

Allow leftovers to cool before covering and refrigerating. This dish will keep two to three days in the refrigerator.

Nutrition Information
Per serving:


285 Calories
8.1 g Fat
1.7 g Saturated Fat
25.5% Calories from Fat
0 mg Cholesterol

20.2 g Protein
37.2 g Carbohydrate
5.8 g Sugar
7.1 g Fiber

312 mg Sodium
127 mg Calcium
3.1 mg Iron
86.4 mg Vitamin C
1293 mcg Beta-Carotene

57
Vote
Add CommentsAdd Comments
[ Link ]
   


Healthy Sure-Fire Roasted Vegetables Recipe

November 16th 2009 06:44
Since Thanksgiving is so near, I have searched through my recipe database from Cancer Project and share with you some neat healthy suggestions for dinner.

Roasting vegetables with a mix of spices is an easy way to get all the healthy nutrients and fiber you need with very little added fat. This combination uses broccoli, peppers, squash, and eggplant. Serve them as a side dish, over couscous or brown rice, or wrapped up in a tortilla with salsa.

Do enjoy!



Sure-Fire Roasted Vegetables Recipe
Recipe extracted from Cancer Project
Image extracted from myrecipes.com

Ingredients (A)
vegetable oil spray
1 cup chopped broccoli
1 cup diced onion
1–3 garlic cloves, minced
1 cup diced bell peppers
1 cup diced zucchini or yellow squash
1 cup diced eggplant
Italian, Mexican, or Indian Seasoning Mix (see recipes below)
1 15-ounce can garbanzo beans or black beans, drained and rinsed, or 1 1/2 cups cooked garbanzo or black beans

Ingredients (B) (Pick a choice)

Italian Seasoning Mix:
2 teaspoons dried basil
1 teaspoon dried oregano
2 teaspoons dried rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup chopped fresh parsley

Mexican Seasoning Mix:
2 teaspoons ground cumin
1 teaspoon dried basil
1 teaspoon dried rosemary
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup minced fresh cilantro

Indian Seasoning Mix:
1 teaspoon curry powder
1 teaspoon garam masala
1/4 teaspoon salt
1/4 teaspoon black pepper
1/4 cup minced fresh cilantro

Directions (for A)
Preheat oven to 400 F.

Spray jelly roll pan lightly with vegetable oil spray. Combine broccoli, onions, garlic, bell peppers, zucchini or yellow squash, and eggplant in a bowl. Add your choice of Seasoning Mix. Toss vegetables to coat. Place vegetables in pan in a single layer.

Roast 10 minutes. Take pan out of oven and spray tops of vegetables with vegetable oil spray. Turn veggies and cook for another 5 to 10 minutes or until vegetables are tender.

Add beans and serve.

Roasted veggies are great when eaten fresh from the oven. Cooled leftovers can be stored in the refrigerator for one to two days.

Nutrition Information
Per 1-cup serving (with Italian Seasoning Mix):

133 Calories
1.8 g Fat
0.2 g Saturated Fat
12.2% Calories from Fat
0 mg Cholesterol

6.8 g Protein
24.7 g Carbohydrate
3.8 g Sugar
6 g Fiber

206 mg Sodium
67 mg Calcium
2.7 mg Iron
36.3 mg Vitamin C
458 mcg Beta-Carotene
0.8 mg Vitamin E


25
Vote
Add CommentsAdd Comments
[ Link ]
   


Yummy Holiday Apple Plum Pie Recipe

December 24th 2008 09:04


Recipe extracted from Cancer Project
Image extracted from post-gazette.com

In occasion of Christmas, I have dug out this neat recipe that I have received... Even a hearty serving of this healthy pie is lower in fat than a typical slice, and it’s loaded with nutritious fiber. Enjoy it with your whole family this holiday season!

Holiday Apple Plum Pie Makes 8 servings

Ingredients:
9-inch Crust (or use 1 9-inch premade, whole wheat pie crust):
1 1/2 cups whole-wheat or spelt pastry flour
1/4 teaspoon salt
4 teaspoons canola or vegetable oil
1/4 cup 1 tablespoon cold, nondairy milk, divided
1 tablespoon water, or as needed to moisten crust

Filling:
3 Granny Smith or tart apples, cored and thinly sliced
15-17 small red plums, pitted and sliced (about 2 1/4 pounds plums with pits)
1/2 cup 1/2 tablespoon evaporated cane juice, divided
1/4 cup light brown sugar
1/4 cup agave nectar
2 teaspoons ground cinnamon
1/2 teaspoon ground ginger
1 1/2 tablespoons fresh lemon juice
3 tablespoons apricot conserves or preserves
1 tablespoon water

Directions:

Preheat oven to 350 F.

For the crust, combine flour and salt in a mixing bowl. Cut in oil and nondairy milk with a fork until the mixture resembles coarse crumbs. Sprinkle with additional water as needed, tossing gently to lightly moisten.

Quickly form the dough into a ball, touching it as little as possible to prevent it from getting too warm. Place it between two sheets of wax paper (or plastic wrap will do), and roll into a circle about 1 inch larger than a 9-inch pie plate. If the dough is crumbly around the edges, sprinkle it with additional drops of water to moisten and reroll those portions. Remove the top sheet of wax paper and gently flip the crust over into the pie plate. Carefully remove the other sheet of paper. Press the crust into the pie plate and trim or flute edges as desired. Prick the sides and bottom of the crust with a fork to prevent air bubbles from forming underneath. Brush the crust edge with vanilla nondairy milk and then sprinkle it with remaining 1/2 tablespoon evaporated cane juice.

For the filling, place all filling ingredients, except apricot conserves and water, in a medium saucepan on medium-high heat. Cook and stir filling for 5 to 7 minutes, or until juices just begin to thicken and filling just begins to bubble. If time permits, pour 2/3 of the filling into the crust, then arrange the remaining 1/3 of the filling in a decorative pattern. Otherwise, simply pour the filling into the prepared crust. Bake for about 50 minutes, or until filling thickens and bubbles. Allow bubbling to occur for at least 3 minutes. If necessary, cover the pie crust with foil to prevent over-browning. Remove from oven and cool until at least room temperature.

Heat together apricot conserves and water. Mix well. Brush the top of the filling with the conserves and serve.

Nutrition Information
Per serving (1/8 of pie):
283 calories
3.3 g fat
0.3 g saturated fat
10.3% calories from fat
0 mg cholesterol

4.4 g protein
63.6 g carbohydrate
40.7 g sugar
5.6 g fiber

93 mg sodium
74 mg calcium
2.3 mg iron
12.8 mg vitamin C
207 mcg beta-carotene
1.1 mg vitamin E
60
Vote
Comments (2)Comments (2) Add CommentsAdd Comments
[ Link ]
Posted By: Jessicca - Category: Health recipe, Occasion recipe
   




[ Health 2 Know Home ] [ Create A New Post ]
Moderated by Wilson Pon
Copyright © 2006 2007 2008 On Topic Media PTY LTD. All Rights Reserved. Design by Vimu.com.
On Topic Media ZPages: Sydney |  Melbourne |  Brisbane |  London |  Birmingham |  Leeds     [ Advertise ] [ Contact Us ] [ Privacy Policy ]