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The following recipes are from Vegan Meals for One or Two by Chef Nancy Berkoff, RD.
Almond Latte
(Makes 1 serving)
Capture the flavor of almonds and coffee in this drink.
1 cup brewed coffee
2/3 cup almond milk (or soy or rice milk with 1/4
teaspoon almond extract added)
1 Tablespoon vegan dry sweetener
1/2 teaspoon almond extract
1 teaspoon maple syrup
1 teaspoon chopped almonds, if desired
Combine coffee, milk, sweetener, extract, and syrup. Mix well. For a hot beverage, heat the ingredients in a microwave or on the stove; for a cold beverage pour mixture over ice or freeze for an almond/coffee slush. Top with almonds.
| Total Calories Per Serving: 153 | |||
| Total Fat as % of Daily Value: 6% | |||
| Protein: 5 gm | Fat: 4 gm | Carbohydrates: 21 gm | Calcium: 21 mg |
| Iron: 1 mg | Sodium: 25 mg | Dietary Fiber: 2 gm | |
Tomato-Mustard Vinaigrette
(Makes approximately 1 cup or 8 servings)
This recipe is very South-of-France.
1 teaspoon prepared mustard
2 minced garlic cloves or 1 Tablespoon granulated garlic
1/4 cup red vinegar
2 Tablespoons lemon juice
1 Tablespoon oil (olive oil works well, but other oils are fine)
1 ounce or 2 Tablespoons tomato juice or vegetable cocktail (such as V8)
1/2 teaspoon soy sauce
1/4 teaspoon black pepper
Combine all the ingredients in a nonreactive bowl and whisk until well combined or place in a blender and process until well com-bined. Refrigerate until ready to use.
| Total Calories Per Serving Using Olive Oil: 21 | |||
| Total Fat as % of Daily Value: 3% | |||
| Protein: <1 gm | Fat: 2 gm | Carbohydrates: 2 gm | Calcium: 3 mg |
| Iron: <1 mg | Sodium: 43 mg | Dietary Fiber: <1 gm | |
Pasta in Paradise
(Makes 2 servings)
This dish is colorful, with an unexpected secret ingredient (psst� it's the mango).
4 ounces uncooked vermicelli, rice noodles, or
spaghetti
1/4 cup red or yellow bell pepper strips (about 1
medium pepper)
1 cup ripe chopped papaya (about 1 small papaya)
1 cup ripe chopped tomatoes (about 1 medium tomato)
1/2 cup ripe, chopped mango (about 1 half mango or
look for frozen cubes)
2 Tablespoons chopped fresh cilantro or flat leafed
parsley
2 teaspoons olive oil
1/4 teaspoon cinnamon
1/2 teaspoon white pepper
2 Tablespoons chopped peanuts
Cook pasta according to package directions. Rinse, drain, and set aside to cool. In a large bowl, combine pepper, papaya, tomatoes, mango, cilantro, oil, cinnamon, and white pepper and toss to mix. Add pasta and toss to mix. Top with peanuts.
| Total Calories Per Serving Using Rice Noodles and Cilantro: 376 | |||
| Total Fat as % of Daily Value: 15% | |||
| Protein: 7 gm | Fat: 10 gm | Carbohydrates: 68 gm | Calcium: 44 mg |
| Iron: 2 mg | Sodium: 19 mg | Dietary Fiber: 4 gm | |
This is a colorful, flavorful dish, reminiscent of southern France.
Vegetable oil spray
1 minced garlic clove
1 Tablespoon tomato paste
1 cup cubed zucchini
1/2 pound cubed eggplant (not peeled)
1 cup cubed ripe tomatoes
1/2 cup chopped red bell pepper
1/4 cup chopped red onion
1/2 cup sliced fresh mushrooms
2 Tablespoons chopped fresh parsley
1 Tablespoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
Spray a medium-sized frying pan with oil and allow to heat. Add garlic and saut� for 1 minute. Stir in tomato paste and immed-iately add zucchini, eggplant, tomatoes, bell pepper, onions, and mushrooms. Cover and cook until veggies are tender, approx-imately 15 minutes. Combine seasonings and stir into vege-tables. Allow to cook for 1 more minute. Eat while hot or refrig-erate until ready to eat. You can also freeze this dish.
Note: Herbes de Provence is a seasoning blend that includes many herbs and spices, including thyme and lavender. You can use 3 Tablespoons of herbes de Provence to replace the listed seasonings. Many markets sell this blend with all the other spices.
| Total Calories Per Serving: 52 | |||
| Total Fat as % of Daily Value: 1% | |||
| Protein: 2 gm | Fat: 1 gm | Carbohydrates: 11 gm | Calcium: 50 mg |
| Iron: 2 mg | Sodium: 13 mg | Dietary Fiber: 4 gm | |
Pears in Parchment
(Makes 4 servings)
This is an elegant dessert also known as oven-poached pears. Pur�e some raspberries or strawberries so you can serve the pears on a pink palette.
4 Tablespoons apricot or raspberry jam or preserves
4 ripe Bartlett or Bosc pears
4 Tablespoons chopped almonds or hazelnuts
4 teaspoons vegan margarine
4 teaspoons apple juice concentrate
2 teaspoons ground ginger
2 teaspoons lemon or orange zest
Preheat oven to 375 degrees. Measure the pears and cut four pieces of foil 2-1/2 times the size of the pears (you are going to be folding the pears into a foil envelope, so you need room).
Wash the pears and cut them almost half way through so that you create wedges still held together by the base of the pear.
Double (fold in half) each piece of foil. Place a Tablespoon of jam in the center of each folded piece of foil. Place one pear on top of the jam (it's okay if the wedges separate a bit). Sprinkle 1 Tablespoon nuts, 1 teaspoon margarine, 1 teaspoon apple juice concentrate, 1/2 teaspoon ground ginger, and 1/2 teaspoon zest on each pear. Be sure the pears are standing upright and then wrap them in a loose, but sealed, foil envelope. Place pears on a baking sheet or in a baking dish and bake for 10 minutes at 375 degrees or until the pears are soft and heated through.
Notes: The pears can be prepared the night before and stored in the refrigerator until ready to cook. Once cooked, do not store pears in foil; store in plastic or glass. You can use apples, fresh peaches, or nectarines in this recipe, instead of pears.
| Total Calories Per Serving: 182 | |||
| Total Fat as % of Daily Value: 11% | |||
| Protein: 2 gm | Fat: 7 gm | Carbohydrates: 30 gm | Calcium: 30 mg |
| Iron: <1 mg | Sodium: 54 mg | Dietary Fiber: 5 gm | |
Latin A.M. Chocolate
(Makes 1 serving)
The cinnamon adds a wonderful accent to this morning choc-olate drink.
1-1/2 cups soy or rice milk (plain, vanilla, or chocolate
are all fine)
1/8 cup unsweetened cocoa powder
2 Tablespoons dry sweetener
1/4 teaspoon ground cinnamon
1/8 cup boiling water
1/8 teaspoon almond extract
In a small saucepan, heat milk for 3 minutes over medium heat. In a small bowl, combine cocoa powder, dry sweetener, and cinnamon. Add hot water to cocoa and mix thoroughly until there are no lumps. Stir in almond extract. Whisk cocoa mixture into hot milk, pour into a mug and drink hot.
Note: Refrigerate leftovers and reheat in a microwave or on top of a stove. Use as a hot beverage or as a sauce for ice cream, sorbet, or baked items.
| Total Calories Per Serving Using Plain Soymilk: 247 | |||
| Total Fat as % of Daily Value: 13% | |||
| Protein: 13 gm | Fat: 9 gm | Carbohydrates: 38 gm | Calcium: 36 mg |
| Iron: 4 mg | Sodium: 47 mg | Dietary Fiber: 9 gm | |
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VRG Home | About VRG | Vegetarian Journal | Books | Vegetarian Nutrition F.A.Q. | Subscribe to Journal | Game | Vegetarian Family | Nutshell | VRG-News Recipes | Travel | What's New | Bulletin Board | Veg Kids | Search | Links |
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| Last Updated September 28, 2001 |
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