Nutrient Dense Cooking

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Nutritional analysis OF recipes

All recipes in this book are analyzed for nutritional content. Depending on the version of the cookbook you have, the percentage of daily values for nutrients such as vitamin A and calcium will be shown (not shown in the ASCii text version). These values are helpful for determining the nutritional content of the recipe. There are some problems with this analysis though. First, the nutrients shown are only a fraction of the important nutrients (e.g., magnesium is not shown). Second, some of the...

Soups And Stews

* Percent Daily Values are based on a 2,000 calorie diet. - Soups and stews can not only be eaten alone, but I also sometime like to use them as a sauce or topping on rice, other grains, potatoes, spaghetti squash, etc. Per serving 0 Calories 0g Fat (0 calories from fat) 0g Protein 0g Carbohydrate 0mg Cholesterol 0mg Sodium Saturated Fat o.2g Cholesterol omg Sodium 292mg Carbohydrate 34.2g Dietary Fiber 7.5g Protein 16.og * Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat...

Greek Spinach

Preparation Time 1 hour, 20 minutes Preparation Time 1 hour, 20 minutes - GLUTEN NOTE This is one of the few recipes in this cookbook that contains gluten from the whole wheat filo . I have included this recipe because because it is an interesting pie pastry, but simply can not be made in this form without gluten because filo needs to be made with a flour containing gluten to achieve the desired effect. The recipe in the form shown below is not suitable for people who want to or need to avoid...

Mushroom Garlic Lasagna

Preparation Time 2 hours, 30 minutes Preparation Time 2 hours, 30 minutes Saturated Fat l.9g Cholesterol omg Sodium i305mg Carbohydrate i40.9g Dietary Fiber 23.6g Protein 34.og * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat l.9g Cholesterol omg Sodium i305mg Carbohydrate i40.9g Dietary Fiber 23.6g Protein 34.og * Percent Daily Values are based on a 2,000 calorie diet. 2 teaspoons olive oil 2 large onions, diced 2 1 4 pounds collard greens (about 36 collard leaves)...

Vegetable Strudel

Preparation Time 1 hour, 20 minutes Serving Ideas Serve with 15-Cream Sauce Preparation Time 1 hour, 20 minutes Serving Ideas Serve with 15-Cream Sauce Saturated Fat 1.7g Cholesterol 0mg Sodium 414mg Carbohydrate 17.4g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 1.7g Cholesterol 0mg Sodium 414mg Carbohydrate 17.4g * Percent Daily Values are based on a 2,000 calorie diet. - GLUTEN NOTE This is one of the few recipes in this cookbook that contains gluten (from the...

Wild Mushroom Strudel

Preparation Time 1 hour, 20 minutes Preparation Time 1 hour, 20 minutes Saturated Fat 2.4g Cholesterol 0mg Sodium 434mg Carbohydrate 69.2g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 2.4g Cholesterol 0mg Sodium 434mg Carbohydrate 69.2g * Percent Daily Values are based on a 2,000 calorie diet. - GLUTEN NOTE This is one of the few recipes in this cookbook that contains gluten (from the whole wheat filo). I have included this recipe because because it is an interesting...

Simple Pie Crust

Saturated Fat 3.8g Cholesterol 0mg Sodium 60mg Carbohydrate 18.1g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 3.8g Cholesterol 0mg Sodium 60mg Carbohydrate 18.1g * Percent Daily Values are based on a 2,000 calorie diet. - GLUTEN NOTE This is one of the few recipes in this cookbook that contains gluten (from the whole-grain pastry wheat flour). I have included this recipe because I wanted to provide a traditional pie crust. See the 14-Non-Gluten Pie Crust for a...

Creamy Horseradish Dip with Raw Vegetables

Saturated Fat o.og Cholesterol omg Sodium 7img Carbohydrate 3.2g Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat o.og Cholesterol omg Sodium 7img Carbohydrate 3.2g Percent Daily Values are based on a 2,ooo calorie diet. - This dip is very low in fat. If you wanted it to have a richer mouth feel, add more nayonaise. - The serving size shown applies when this dish is being served as an appetizer. If this is served as a greater part of a meal, it may not make as many...

Cilantro Sauce

Serving Ideas Serve over grain or beans. Serving Ideas Serve over grain or beans. Saturated Fat o.og Cholesterol omg Sodium 69mg Carbohydrate 1.4g * Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat o.og Cholesterol omg Sodium 69mg Carbohydrate 1.4g * Percent Daily Values are based on a 2,ooo calorie diet. 1 cup water 2 tablespoons water 2 tablespoons brown rice flour, (or spelt flour) 1 3 cup cilantro, chopped 1 2 teaspoon sea salt Dissolve flour and salt in 2 tablespoons...

OSAsian Sweet Potato Salad

Serving Ideas Serve on a bed of salad greens. Serving Ideas Serve on a bed of salad greens. Saturated Fat 0.6g Cholesterol 0mg Sodium 381mg Carbohydrate 41.8g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 0.6g Cholesterol 0mg Sodium 381mg Carbohydrate 41.8g * Percent Daily Values are based on a 2,000 calorie diet. - It is best to bake the sweet potatoes a day ahead since they are very difficult to handle when they are hot, and refrigerating overnight helps them firm up...

Raspberry Beet Salad

Amount Per Serving

Saturated Fat o.5g Cholesterol omg Sodium i27mg Carbohydrate 8.2g * Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat o.5g Cholesterol omg Sodium i27mg Carbohydrate 8.2g * Percent Daily Values are based on a 2,ooo calorie diet. 4 servings i5-Raspberry-Vinaigrette Dressing Wash beets and place in a metal tray that fits in the bottom of a pressure cooker. Add some water to the pressure cooker, and place metal tray with beets into the pressure cooker (water should not come up...

Tempeh Tuna Salad

Serving Ideas Serve as a filling for sandwiches. Serving Ideas Serve as a filling for sandwiches. Saturated Fat o.9g Cholesterol omg Sodium 5i7mg Carbohydrate i9.4g Dietary Fiber i.ig Protein i5.7g * Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat o.9g Cholesterol omg Sodium 5i7mg Carbohydrate i9.4g Dietary Fiber i.ig Protein i5.7g * Percent Daily Values are based on a 2,ooo calorie diet. - This vegetarian tuna salad goes nicely either on sandwiches, on green salads, or...

Blueberry Almond Scones

Saturated Fat 2.8g Cholesterol 0mg Sodium 196mg Carbohydrate 34.7g Dietary Fiber 3.3g Protein 3.7g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 2.8g Cholesterol 0mg Sodium 196mg Carbohydrate 34.7g Dietary Fiber 3.3g Protein 3.7g * Percent Daily Values are based on a 2,000 calorie diet. - An easy way to make tapioca flour is by grinding old fashion pearl tapioca in a coffee grinder (see the Glossary of Ingredients for more information on making or buying tapioca...

Spanish Rice

Preparation Time 1 hour, 20 minutes Saturated Fat o.2g Cholesterol omg Sodium 294mg Carbohydrate 33.2g * Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat o.2g Cholesterol omg Sodium 294mg Carbohydrate 33.2g * Percent Daily Values are based on a 2,ooo calorie diet. i teaspoon olive oil i large onion, diced i small green bell pepper, chopped 3 celery stalks, chopped i 2 teaspoon ground coriander i i 2 teaspoons cumin powder i i 4 cups brown basmati rice, washed i 3 4 cups...

OLayered Potato MushroomOlive Tempeh

Serving Ideas Serve 15-Creamy Roasted Garlic Sauce (see recipe). Saturated Fat 1.6g Cholesterol omg Sodium 7o1mg Carbohydrate 1o2.5g Dietary Fiber 12.8g Protein 23.6g * Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat 1.6g Cholesterol omg Sodium 7o1mg Carbohydrate 1o2.5g Dietary Fiber 12.8g Protein 23.6g * Percent Daily Values are based on a 2,ooo calorie diet. MUSHROOMS 1 tablespoon olive oil 1 pound shiitake mushrooms, sliced 1 large onion, chopped 4 garlic cloves, minced...

Rice Sweet Potatoes Col lard Torte

Serving Ideas Serve with 15-Creamy Roasted Garlic Sauce (see recipe). Saturated Fat 0.8g Cholesterol 0mg Sodium 281mg Carbohydrate 73.4g Dietary Fiber 7.8g Protein 10.1g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 0.8g Cholesterol 0mg Sodium 281mg Carbohydrate 73.4g Dietary Fiber 7.8g Protein 10.1g * Percent Daily Values are based on a 2,000 calorie diet. - This dish is very fun to present to a crowd because it is quite beautiful and delicious. - The quickest way to...

Sicilian Rice Balls Arancini di Riso

Serving Ideas Serve with some steamed Serving Ideas Serve with some steamed Saturated Fat 1.6g Cholesterol 1mg Sodium 1222mg Carbohydrate 65.1g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 1.6g Cholesterol 1mg Sodium 1222mg Carbohydrate 65.1g * Percent Daily Values are based on a 2,000 calorie diet. - The original, decidedly non-vegan, recipe of this Italian treat was given to me by my friend Joe Ferr, with the challenge to veganize the recipe. This version of the...

Mexican Style Tempeh

Saturated Fat 0.5g Cholesterol 0mg Sodium 203mg Carbohydrate 15.4g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 0.5g Cholesterol 0mg Sodium 203mg Carbohydrate 15.4g * Percent Daily Values are based on a 2,000 calorie diet. - Can be served either as a side dish, or as a filling in enchiladas or burritos. 1 8 teaspoon cayenne, (or more to taste) 1 2 pound mushrooms, sliced (about 2 cups) 1 large onion, chopped 6 garlic cloves, minced 28 ounces tomatoes, low sodium,...

Baked Cauliflower

Saturated Fat 0.9g Cholesterol 0mg Sodium 479mg Carbohydrate 14.7g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 0.9g Cholesterol 0mg Sodium 479mg Carbohydrate 14.7g * Percent Daily Values are based on a 2,000 calorie diet. - An easy way to cook cauliflower results in a very soft cauliflower that melts in your mouth. 4 pounds cauliflower florets (from about two medium heads of cauliflower) (slice entire cauliflower into thick 1 inch slices) 12 1 3 ounces tofu, low-fat...

Collards with Corn and Red Bell Pepper

Saturated Fat 0.1g Cholesterol 0mg Sodium 211mg Carbohydrate 16.0g Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 0.1g Cholesterol 0mg Sodium 211mg Carbohydrate 16.0g Percent Daily Values are based on a 2,000 calorie diet. - Collards are one of the very nutritionally dense greens like kale . - Be careful not to overcook greens. If you have had boiled greens, and did not like them, give this dish a try as greens prepared in a saute method are much more palatable than...

Creamed Kale

Cactus Cerebro

Serving Ideas Serve as a sauce over rice and roasted vegetables. Saturated Fat 3.0g Cholesterol 0mg Sodium 322mg Carbohydrate 15.0g Dietary Fiber 1.9g Protein 5.5g * Percent Daily Values are based on a 2,000 calorie diet. Saturated Fat 3.0g Cholesterol 0mg Sodium 322mg Carbohydrate 15.0g Dietary Fiber 1.9g Protein 5.5g * Percent Daily Values are based on a 2,000 calorie diet. - Kale is one of the very nutritionally dense greens (like collards). - Be careful not to overcook greens. If you have...

Spiced Butternut Squash Puree

Preparation Time 1 hour, 10 minutes Serving Ideas Serve with toasted, shredded coconut and or hazelnuts. * Percent Daily Values are based on a (or about 25 ounces of canned pumpkin) 1 tablespoon green chili peppers, minced (or 1 8 teaspoon cayenne pepper) 2 tablespoons maple syrup, (or to taste) 1 4 teaspoon sea salt 1 2 teaspoon olive oil 1 tablespoon ground fennel seeds 3 4 teaspoon ground cardamom 3 tablespoons lime juice (from 2 fresh limes) Wash squash. Place whole squash in the oven, and...

Dried Fruit and Nut Pie Crust

Saturated Fat 2.3g Cholesterol omg Sodium 12mg Carbohydrate 6.7g * Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat 2.3g Cholesterol omg Sodium 12mg Carbohydrate 6.7g * Percent Daily Values are based on a 2,ooo calorie diet. - This crust is so easy because it does not have to be baked (but you can bake it), and it is easily pressed into a pie pan without any rolling (which makes for less of a mess). It is also very flavorful, and goes great with fresh fruit pies (such as a...

Kahlua Chocolate Chunk Ice Cream

Serving Ideas Serve with cakes or cookies. Saturated Fat 4.5g Cholesterol omg Sodium 24mg Carbohydrate 47.og Dietary Fiber 2.4g Protein 6.6g * Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat 4.5g Cholesterol omg Sodium 24mg Carbohydrate 47.og Dietary Fiber 2.4g Protein 6.6g * Percent Daily Values are based on a 2,ooo calorie diet. - Due to the high alcohol content of this ice cream, most ice cream makers will only be able to get this ice cream to a soft serve stage (the...

Balsamic Glaze Dressing

Serving Ideas Serve on salad greens. - The balsamic vinegar, cooked down into a glaze, makes this a dressing a little more on the sweet side. * Percent Daily Values are based on a 2,ooo calorie diet. (not necessary, but gives the dressing a (use more for a thicker consistency) First, in a small non-reactive (e.g., stainless steel) sauce pan, gently simmer balsamic vinegar until reduced to one quarter of the original amount. Cooking vinegar makes a strong smell in the kitchen, so you will...

IsBasil Key Lime Dressing

Serving Ideas Serve on salad greens. * Percent Daily Values are based on a 2,000 calorie diet. 10 garlic cloves, crushed 8 ounces flax oil, (or hemp oil) 1 1 2 cups fresh basil, chopped (about one large bunch of basil) 6 tablespoons key lime juice 1 4 cup brown rice syrup 1 pinch xanthan gum, (optional) (not necessary, but gives the dressing a thicker consistency if desired) (use more for a thicker consistency) There are 3 different methods for making this dressing (1) HALF BLENDED - HALF...

Grapefruit Vinaigrette

Serving Ideas Serve on salad greens or steamed vegetables. Saturated Fat 1.og Cholesterol omg Sodium 79mg Carbohydrate 4.1g * Percent Daily Values are based on a 2,ooo calorie diet. Saturated Fat 1.og Cholesterol omg Sodium 79mg Carbohydrate 4.1g * Percent Daily Values are based on a 2,ooo calorie diet. 1 2 cup fresh squeezed grapefruit juice 1 1 2 tablespoons grapefruit zest, chopped (both above juice and zest from about one small grapefruit) 3 garlic cloves, crushed 6 ounces hemp oil, (or...

O8Asparagus Quinoa Risotto

* Percent Daily Values are based on a 2,000 calorie diet. 3 cups no-salt-added mushroom broth, (or water) 1 teaspoon olive oil 1 2 teaspoon sea salt 1 pound shiitake mushrooms, sliced (using both the white and green parts) 2 pounds asparagus, sliced 1 2 thick 1 3 cup no-salt-added mushroom broth, (or water) 1 teaspoon sea salt 1 2 teaspoon Espelette powder, (optional) (a Basque red pepper powder that is not as spicy as cayenne pepper) (could use a lesser amount of cayenne pepper as a...