Easy Desserts

Ridiculously Easy Pineapple Sorbet
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A can of pineapple, a freezer, and a food processor are all you need to make this light, refreshing, and naturally sugar-free dessert.

1 can (about 20 ounces) pineapple chunks packed in juice

A few hours (or days) beforehand, open the can of pineapple and pour it, juice and all, into a freezer-safe container; a large, flat one works best. When it's frozen hard, remove it from the freezer and let it sit on the counter for 10 minutes. Use a table knife to break the block of pineapple into several large chunks; then put it into the food processor. (If your processor is small, you'll have to do this in more than one batch.)

Process the pineapple, stopping often to push the chunks under the blades, until it is a smooth, creamy consistency. This will take a few minutes, and you may have to be patient as the friction of the blades heats the pineapple slightly, allowing it to blend smoothly. Serve immediately. If you have leftovers, return them to the freezer and re-process briefly before serving later.

Tips: You can modify this recipe in dozens of ways. If you like your dessert sweeter, add a little of your favorite sweetener. If you like it creamier, try adding a couple of tablespoons of non-dairy milk or coconut milk (great flavor!) Or substitute half of the pineapple with frozen mangos, bananas, peaches, or berries. Get as creative as you want!

Makes 4 servings. Each contains 85 Calories (kcal); trace Total Fat; (1% calories from fat); 1g Protein; 22g Carbohydrate; 0mg Cholesterol; 1mg Sodium; 1g Fiber. Weight Watchers Core / 2 Flex Points.

Cherry-Chocolate Mousse Pie
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The basic pie is impossible to mess up; throw in everything from almonds to oranges to peanut butter and it always comes out delicious. It's a variation on the chocolate mousse that every vegan knows, the first vegan dessert that many of us learned.

Tip: Make a lower-fat version by using cocoa powder instead of chocolate chips.




1/2 cup dried cherries
1 12-ounce box light silken tofu (or extra-firm silken tofu)
2 tablespoons agave nectar (more if you want it sweeter)
1 teaspoon vanilla
10 ounces semi-sweet chocolate chips
1 prepared Graham cracker crust

Cover the dried cherries with 1/2 cup of boiling water and soak them until soft. Drain (and reserve) the water, and put the cherries into the food processor. Pulse to chop. Drain the tofu and add it to the food processor along with the agave nectar and vanilla. Process until smooth.

Melt the chocolate in a double boiler or in the microwave. Pour it into the food processor and puree, scraping down the sides as needed to make sure it's well blended. Pour into a prepared crust and chill for several hours.

Makes 8 servings. Each slice contains 341 Calories (kcal); 16g Total Fat; (39% calories from fat); 5g Protein; 49g Carbohydrate; 0mg Cholesterol; 155mg Sodium; 3g Fiber. Weight Watchers: 8 Flex Points.

(See, I told you it wasn't fat-free!)

If you'd like to make it without the crust, here's the info for a crustless version: 231 Calories (kcal); 11g Total Fat; (38% calories from fat); 4g Protein; 35g Carbohydrate; 0mg Cholesterol; 40mg Sodium; 3g Fiber. Weight Watchers: 5 Flex Points.

Serving Suggestion: Take the reserved cherry-soaking water, add some sugar, and simmer it on the stove until it's reduced to a syrup. Drizzle over pie just before serving. (Here's a sneaky photographer's secret: I added some grenadine to the cherry syrup to brighten the color.)

Easy Soups and Salad Recipes

Recipes from www.blog.fatfreevegan.com

Soups:

Ridiculously Easy Lentil Soup
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Instead of the frozen mirepoix vegetables, feel free to use 1 onion, 2 carrots, and 2 ribs celery, diced.

2 cups (400 g) green lentils, rinsed
7 cups (1600 ml) water
14 ounces (400g) mirepoix blend vegetables
8 ounces (220 g) Yukon Gold potatoes, cubed
2 servings vegetable bouillon cubes (I used one large Not-Beef Broth Cube, which is gluten-free)
1 teaspoon oregano
1 teaspoon basil
1/2 teaspoon crushed rosemary
3 bay leaves
4 garlic cloves, chopped

14.5 ounce can crushed tomatoes (use fire-roasted for best flavor)
freshly ground pepper, to taste
1/8 teaspoon hickory salt (or other smoked salt), optional
salt, to taste
additional seasonings, to taste
2 teaspoons red wine vinegar

Place lentils, water, and next 7 ingredients into pressure cooker or large pot.

For pressure cooking, seal the cooker and bring to high pressure. Cook under pressure for 10 minutes. Remove from heat and allow pressure to come down for 5 minutes. Then, release any remaining pressure and return to very low heat. Add tomatoes, pepper, and both salts, and taste to check seasonings. If necessary, add more to taste (I added more oregano and garlic). Cook uncovered for at least 15 minutes, adding more water if it seems too thick, and stirring from the bottom often. Stir in vinegar just before serving.

For regular cooking, bring to a boil, stir well, cover pot, and cook over low heat until lentils are tender, about an hour. (Add additional water if it begins to dry out.) Add tomatoes, pepper, and both salts, and taste to check seasonings. If necessary, add more to taste (I added more oregano and garlic). Cook uncovered for at least 15 minutes, adding more water if it seems too thick, and stirring from the bottom often. Stir in vinegar just before serving.

Servings: 8

Nutrition Facts
Serving size: 1/8 of a recipe (13.8 ounces).


Percent daily values are based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

Garden Vegetable and Bean Soup

Aside from an added can of cannellini beans and slightly increased seasoning because of the increased volume of the beans, this soup is exactly as the Weight Watchers Zero Points Garden Vegetable Soup over at Alanna Kellogg's incredible blog, A Veggie Venture. Alanna had marked it as a favorite recipe and named it as the best soup on her blog for January. It's filled with fresh veggies and nutrient-rich cabbage.

6 cups fat-free vegetable broth (but I used Imagine Un-Chicken broth)
cooking spray
2 carrots, peeled and diced
1 large onion, diced
4 teaspoons garlic (from a jar or substitute four cloves minced garlic)
1/2 cabbage, chopped
1/2 pound frozen green beans
2 tablespoons tomato paste
1 1/2 teaspoons dried basil
1 1/2 teaspoons dried oregano
generous grinding of black pepper
1 teaspoon salt
1 large zucchini, diced
1 19-ounce can (2 cups) cannellini beans, drained and rinsed (may substitute Great Northern Beans or any white beans)

Sauté the carrots, onion and garlic in a large sprayed or non-stick pot for about 5 minutes. Add all the remaining ingredients EXCEPT the zucchini and cannellini beans and bring to a boil. Cover, reduce the heat to medium and simmer for about 15 minutes or until the beans are tender. Add the zucchini and cannellini and cook until the zucchini are tender.

Simple though it seems, this soup was wonderful. And--attention parents--it is kid-friendly!

Even with the addition of beans, Weight Watchers members and people following Eat to Live or the McDougall Program can enjoy this without guilt. Based on 8 servings, the nutritional breakdown is about 86 Calories; trace Total Fat; (4% calories from fat); 4g Protein; 17g Carbohydrate; 0mg Cholesterol; 448mg Sodium; 5g fiber; 1 WW Point.

Quick and Easy Potato Soup
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This is such a simple recipe, SusanV adapted from the VitaMix cookbook.
Peeling the potatoes isn't even necessary because blending completely pulverizes the skin, but including the peel makes the soup a sort of gray-green color, so if you want your soup to be creamy white like in these pictures, you'll need to peel your 'taters. Just let them cool a little so you don't wind up with scorched fingers!



Potatoes can be microwaved, boiled, steamed, or even baked beforehand, but microwaving is quickest.

3 medium Yukon Gold potatoes, cooked and peeled, if desired
1/2 small onion
1 cup vegetable broth
1/4 teaspoon rosemary
1/8 - 1/4 teaspoon white pepper (using more will make it spicy)
1/2 teaspoon salt, or to taste
1 tablespoon raw cashews or 1/2 tbsp. cashew butter (optional)
1 tablespoon nutritional yeast
1 1/2 cups low-fat soymilk or other non-dairy milk

High-Powered Blender Users: Place two of the potatoes along with the remaining ingredients into the blender in the order given. Start machine on low speed and increase to highest setting. Blend for about 4 minutes, until steaming hot. Dice remaining potato and divide it among 4 bowls. Pour the soup over the potatoes and serve hot.


Regular Blender/Stovetop Users: Chop the onion and sauté it until soft in a medium-sized saucepan. Cut the potatoes into cubes and add 2/3 of them to the pan, along with the broth, rosemary, white pepper, and salt. Simmer, covered, for about 15 minutes. Pour into blender along with cashew butter, soymilk, and nutritional yeast. Blend until smooth. Return to pan, add remaining potatoes, and cook, stirring often, over low heat until hot.

Makes 4 servings. Per serving, with cashews: 131 Calories (kcal); 1g Total Fat; (8% calories from fat); 5g Protein; 26g Carbohydrate; 0mg Cholesterol; 306mg Sodium; 2g Fiber. Weight Watchers 2 Points.

Without cashews: Per serving: 119 Calories (kcal); trace Total Fat; (1% calories from fat); 4g Protein; 26g Carbohydrate; 0mg Cholesterol; 305mg Sodium; 2g Fiber. Weight Watchers Core/ 2 Points.


Smoky Refried Bean Soup
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This soup is so thick it's almost a chili. Use the minimum amounts of chipotle chili powder and hot sauce to make this a mild dish or add more to make it as hot as you dare.

The canned beans version is such a great convenience, and in this soup, they contribute a wonderful creaminess that will make you think the soup is richer than it is. But if you don't like using canned refried beans, you can always do it the old fashioned way: whiz up a cup and a half of pinto beans in your food processor with a little of their liquid and add them straight to the soup. No frying needed!

1 large onion, chopped
3 - 4 cloves garlic, minced
1 green bell pepper, chopped
1 1/2 cups vegetable broth
1 14-ounce can diced tomatoes (I used fire-roasted)
15 ounces fatfree refried beans
15 ounces black beans, cooked
1 cup frozen corn kernels
1 teaspoon cumin
1 1/2 teaspoon smoked paprika
1/8 - 1 teaspoon chipotle chili powder (to taste)
1 teaspoon hot sauce (or to taste)
1/2 teaspoon Mexican oregano (optional)
salt and pepper, to taste

Spray a large, non-stick pot with cooking spray, and sauté the onion until it begins to brown. Add the garlic and bell pepper and cook for one more minute. Add all the remaining ingredients and cook until the flavors blend, 20-30 minutes.

Serving suggestion: Garnish with fresh tomato salsa and serve with baked tortilla chips and a large salad.

Makes 4 large servings. Per serving: 257 Calories (kcal); 1g Total Fat; (4% calories from fat); 15g Protein; 47g Carbohydrate; 0mg Cholesterol; 895mg Sodium; 14g Fiber. Weight Watchers Core (4 Flex Points).



Salad:

Raw Corn and Black Bean Salad with Avocado
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Fresh raw corn tastes good, a little starchier than you might expect, but sweet and juicy. People have been whipping up raw creamed corn, soup, chowder (and more chowder), salad (and more salad), and corn chips and, of course, eating it right off the cob.

This salad is very quick to throw together, light, with the flavors of summer. A couple of words of warning, though. You must use corn that is freshly picked for this to have the best flavor. Older raw corn is still edible, but it'll be tougher and less sweet. Also, some people (such as kids) just don't like raw corn.


If your corn is not absolutely fresh, cooking it before removing the kernels is recommended for best flavor. Baking and grilling produce the most flavorful results.

2 ears fresh corn, silks and husks removed
1 1/2 cups (1 can) cooked black beans, drained and rinsed in a colander until water runs clear
1 medium tomato, cut into 1/2-inch pieces
1/2 green bell pepper, finely chopped
1/4 teaspoon chili powder
1/4 teaspoon salt (or to taste)
1 tablespoon fresh lime juice
1/2 teaspoon hot sauce (or to taste)
1/4 - 1/2 jalapeno pepper seeded and finely chopped (to taste)
1 avocado
4 lime wedges, to serve

Cut the corn from the cob: Stand the corn on end in a large mixing bowl and insert a sharp knife just at the bottom of the kernels. Slowly cut all the way to the other end of the corn. Turn the corn and repeat until all the kernels are cut from the cob. (See a short video here.)

Put the corn in a medium mixing bowl. Add the well-rinsed black beans and all remaining ingredients except the avocado and lime wedges. Mix well, cover, and refrigerate a couple of hours to allow flavors to blend.

To serve, peel and slice the avocado. Place one-fourth of the slices on each salad plate, arranging them in a circle, if you wish. Fill the center of each circle with the salad. Serve with wedges of lime to be squeezed over the salad at the table, if desired.

Servings: 4

Nutrition Facts
Serving size: 1/4 of a recipe (7.4 ounces).


Percent daily values are based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

(Without avocado, contains 161 calories, 1g of fat (7% calories from fat), 32g carbohydrates, 9g fiber, 9g protein. My Points: 2.54.)

Recipes for Breakfast, Lunch And Dinner

From www.blog.fatfreevegan.com thanks to SusanV of FatFree Vegan Kitchen
and www.veganfeastkitchen.blogspot.com

Breakfast:

Fat-free Vanilla or Blueberry Waffles
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Fat-free waffles are softer and less crispy than traditional waffles, but if you want them crispier, simply pop the cooked waffles into the toaster for a minute or two. This is also a great way to reheat leftovers.

1 1/4 cups flour (for even crispier waffles, use rice flour)
2 teaspoons baking powder
1 teaspoon potato starch
1/2 teaspoon baking soda
3/4 teaspoon salt
1 1/3 cups soy milk (or other non-dairy milk)
1 tablespoon cider vinegar
2 tablespoons agave nectar (or maple syrup or sugar)
1/2 vanilla bean (or 1 teaspoon vanilla extract)
3/4 cup blueberries (optional)
canola oil spray

Combine the dry ingredients in a medium-sized bowl. Combine the soy milk, cider vinegar, and agave/sugar in a smaller bowl. Split the vanilla bean lengthwise and scrape the seeds into the liquid ingredients (or add vanilla extract). Pour the wet ingredients into the dry and stir just until all flour is moistened. If blueberry waffles, fold in blueberries. Set batter aside while you heat your waffle iron.

Spray your waffle iron with canola oil, if necessary, and follow your iron's instructions for making the waffles, cooking until golden brown. Makes approximately 12 waffles.

Makes about 6 servings. Per serving, without blueberries: 128 Calories (kcal); 2g Total Fat; (9% calories from fat); 5g Protein; 26g Carbohydrate; 0mg Cholesterol; 542mg Sodium; 4g Fiber. 2 Weight Watchers Points.

With blueberries: 138 Calories (kcal); 2g Total Fat; (9% calories from fat); 5g Protein; 28g Carbohydrate; 0mg Cholesterol; 543mg Sodium; 4g Fiber. 2 Weight Watchers Points.

Or:

Vegan Omelette for One
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It's essential to use a truly non-stick skillet to make the omelet come out of the pan intact. Be sure to oil it and have it hot before you pour the batter into the pan. If the unfortunate happens and your omelet sticks, open-faced omelettes taste good, too!

Also: You may double this recipe but you must divide the batter in half and cook it as two separate omelets. If you try to cook too much at one time, your omelet will not cook properly.

6 ounces (1/2 package) Mori-nu lite silken tofu (or regular extra-firm silken tofu)
1 tablespoon soymilk
1 tablespoon nutritional yeast
1 tablespoon potato starch or cornstarch
1 teaspoon tahini
1/8 teaspoon onion powder
1/8 teaspoon turmeric
1/4-1/2 teaspoon salt, or to taste
1 pinch chipotle pepper or smoked paprika (optional)

Also needed:
Omelette filling of choice (have filling warm or at room temperature)

Blend together all ingredients until smooth. (I use a Magic Bullet blender, but you may use any small blender or hand blender. To use a larger blender, you may have to make a double batch.)

Spray a large non-stick skillet with olive oil and heat on medium-high until very hot. Pour the batter into the center of the skillet in a circular pattern about 6-8 inches across, and use a spoon or spatula to smooth over the top. Place your filling ingredients over the batter, and reduce the heat to low.



Cover and cook for about 2-4 minutes, checking often to see if it's done. When the edges have dried out, lift a small section with a spatula and check to see that the omelette is set. It will be golden in color, but not browned. When it's ready, loosen the omelette by sliding the spatula under it from each direction, and then fold one side over the other.



Cook for about one more minute. Carefully lift or slide it onto a plate and serve hot.



Omelette with fresh spinach and mushrooms sautéed beforehand and topped it with a little of the chipotle remoulade leftover from Monday's black-eyed pea cakes. Mmmmm.

Makes one serving. Without filling, this provides 157 Calories (kcal); 4g Total Fat; (22% calories from fat); 15g Protein; 16g Carbohydrate; 0mg Cholesterol; 687mg Sodium; 2g Fiber.



Lunch:

Asparagus Pesto Pasta Salad

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Enjoy this improved update of an old favorite, first posted in June of 2006.

Between the asparagus and the lemon juice, this turned out much more tangy than regular pesto. It's definitely a keeper!



This is one of those dishes that improve overnight as the sauce has time to develop its flavor.

2 pounds asparagus
2 tablespoons lemon juice
3 cloves garlic
1/4 cup pine nuts (lightly toasted)
1 cup lightly packed fresh basil leaves
1/2 teaspoon salt
3 tablespoons nutritional yeast
OPTIONAL: 1 tablespoon olive oil
1 pound whole wheat or gluten-free spiral pasta
2 medium ripe tomatoes, diced (optional)
Salt and pepper, to taste

Snap off the tough ends of the asparagus. Bring a large pot of water to a boil, and add the asparagus spears. Cook until just tender, about 4 minutes. Without emptying the water from the pot, lift out the asparagus spears and place them in a colander. Rinse with cool water.

Bring the water back to a boil. Add salt, if needed, and add pasta. Cook until the pasta is al dente. Reserve 1/2 cup of pasta cooking water, and drain and rinse the pasta with cool water. Put into a serving bowl.

Place the asparagus on a cutting board. Trim off the top 3 inches of the asparagus spears, and put the tips into the bowl with the pasta. Cut the bottoms into several pieces, and set aside to use in the pesto sauce.

Use a food processor to make the pesto: With the processor running, drop in the garlic cloves and allow them to chop. Add 2 tablespoons of the pine nuts, and pulse to chop. Add the lemon juice, basil, salt, nutritional yeast, and the asparagus pieces (not the tips!) along with 3-6 tablespoons of the reserved pasta water and optional olive oil. (Start with 3 tbsp. water and add more as needed.) Puree until smooth.

Toss the pasta, asparagus tips, and tomatoes (if using) with the pesto, and season with salt and pepper to taste. Sprinkle with the remaining pine nuts. Serve at room temperature or refrigerate until ready to serve.

Notes: If making it ahead of time, add the optional olive oil to keep the pasta from sticking together, but doesn't improve the taste, so don't feel like you need to use it.

Servings: 8

Nutrition Facts
Serving size: 1/8 of a recipe (7.7 ounces) without olive oil.


Percent daily values are based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

And/Or:

Triple Corn Soup

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Using corn in three forms to create a soup that's different from anything. Its base is blended corn kernels; masa (finely ground corn flour) is added for thickening; and corn tortillas add texture and crunch. The result is a very corn-centric taste that's slightly spicy and surprisingly cheesy. Serve it alone, as a starter-course soup, or as a hearty main dish soup with some pinto beans, diced tomatoes, or cooked vegetables mixed in.



1 small onion, chopped
2 cloves garlic, minced
1 pound frozen corn
3 cups warm vegetable broth (more as needed)
1/4 teaspoon cumin
1/4 teaspoon chipotle chili pepper (more or less, to taste)
2 tablespoons masa (corn flour)
1/2 tablespoon nutritional yeast
2 corn tortillas
salt, to taste
chili powder, to taste
chopped parsley, for garnish

In a heavy saucepan, sauté the onion until it is lightly browned. Add the garlic and cook for another minute.

Scrape the onions into the blender along with the corn, 2 cups of vegetable broth (Vita-Mix users may use all 3 cups), cumin, chipotle, masa, and nutritional yeast. Blend until very smooth.

High-Powered Blender Users: Continue blending at high speed for 4 to 5 minutes, until soup is steaming hot and bubbly. Add salt to taste. Soup is ready to serve.

Regular Blender Users: Pour the blender contents back into the saucepan, add the remaining 1 cup of broth, and simmer on very low until soup is thick and bubbly, about 15 minutes. Watch closely and stir often to prevent scorching. If it becomes too thick, add more broth. Add salt to taste.

While the soup is cooking, make the tortilla chips. Preheat oven to 400F. Cut the tortillas in half and then each half into strips about 1/2-inch wide. Place them on a cookie sheet, spray lightly with 1 quick spray of canola oil (optional, but helps seasonings stick), and sprinkle with salt and chili powder. Bake until light brown and crunchy, 5-10 minutes. Stir once, halfway through, and watch closely to prevent them from burning.

Serve the soup in bowls, garnished with chopped parsley. Divide the tortilla chips equally among the bowls, or save a few to add at the table to provide additional crunch.

Makes 4 large servings. Per serving: 158 Calories (kcal); 1g Total Fat; (7% calories from fat); 5g Protein; 36g Carbohydrate; 0mg Cholesterol; 26mg Sodium; 4g Fiber. Weight Watchers 2 Points.



Dinner:

Brussels Sprout Slaw with Mustard Dressing and Maple-Glazed Pecans

Thanks to Bryanna from http://veganfeastkitchen.blogspot.com/ and one of her cookbooks.

Show up to a Thanksgiving meal with this side dish and you're sure to please.

8 servings

Recipe by Amanda Saltsman

Photograph by Elinor Carucci

November 2009

This can also be substituted for Coleslaw with Poppy Seed Dressing or other ideas.

Ingredients

• Nonstick vegetable oil spray
• 1 cup large pecan halves
• 1/4 cup pure maple syrup
• 1/2 teaspoon plus 1 tablespoon coarse kosher salt plus additional for seasoning
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup whole grain Dijon mustard
• 2 tablespoons apple cider vinegar
• 2 tablespoons fresh lemon juice
• 1 tablespoon sugar
• 1/4 cup vegetable oil
• 1 1/2 pounds brussels sprouts, trimmed

Preparation

• Preheat oven to 325°F. Spray large sheet of foil with nonstick spray. Place pecans on small rimmed baking sheet. Whisk maple syrup, 1/2 teaspoon coarse salt, and 1/4 teaspoon pepper in small bowl. Add to nuts and toss to coat; spread in single layer. Bake nuts 5 minutes. Stir. Continue to bake nuts until toasted and glaze is bubbling thickly, about 6 minutes. Immediately transfer nuts to prepared foil and separate. Cool completely. DO AHEAD Can be made 2 days ahead. Store airtight.
• Whisk mustard, vinegar, lemon juice, and sugar in small bowl; whisk in oil. Season with coarse salt and pepper.
• Bring large pot of water to boil. Add 1 tablespoon coarse salt. Add brussels sprouts. Cook until crisp-tender and still bright green, about 5 minutes. Drain; rinse with cold water. Cool on paper towels.
• Using processor fitted with 1/8- to 1/4-inch slicing disk, slice brussels sprouts. Transfer to large bowl. DO AHEAD Dressing and brussels sprouts can be made 1 day ahead. Cover separately; chill.
• Toss brussels sprouts with enough dressing to coat. Let marinate 30 to 60 minutes. Mix in some pecans. Place slaw in serving bowl. Top with remaining pecans.

• shopping tip

  Look for Grade B pure maple syrup. It has a bolder maple flavor than the delicate Grade A.

Hungry for More? If you have a question about this recipe, contact askba@bonappetit.com. To see more recipes like this one, check out Thanksgiving Sides Slideshow.

• Nutritional Information

  One serving contains the following:
  Calories (kcal) 223.1
  %Calories from Fat 68.3
  Fat (g) 17.1
  Saturated Fat (g) 1.4
  Cholesterol (mg) 0
  Carbohydrates (g) 17.4
  Dietary Fiber (g) 4.2
  Total Sugars (g) 9.9
  Net Carbs (g) 13.2
  Protein (g) 3.9

Or:

Balsamic-Glazed Chickpeas and Mustard Greens

(printer-friendly version)



With some sweet red onion, cooked chickpeas, and a reduced balsamic dressing, the mustard greens salad quickly becomes a complete, light meal.



This fits into the category of warm dinner salads, but you could serve it as a side dish to up to four people.

10 ounces mustard greens
1/2 large red onion, thinly sliced
4-6 tablespoons vegetable broth, divided
4 cloves garlic, chopped
1 pinch red pepper flakes
1/2 teaspoon salt (optional)
2 tablespoons balsamic vinegar
1/2 teaspoon soy sauce
1/4 teaspoon agave nectar or sugar
1 cup cooked chickpeas, rinsed and drained

Remove any large stems from the greens and discard. Tear the leaves into bite-sized pieces.

In a deep pot or wok, sauté the onion in a tablespoon or two of vegetable broth until mostly faded to pink, about 4 minutes. Add the chopped garlic and red pepper and another tablespoon of broth and cook, stirring, for another minute. Add the mustard greens, 2 tablespoons of broth, and cook, stirring, until greens are wilted but still bright green, about 3-5 minutes. Stir in the salt, if using. Remove greens and onions from pan with a slotted spoon and place in a serving dish, leaving any liquid in pan.

Add the balsamic vinegar, soy sauce, and agave or sugar to the liquid in the pan (if there is no liquid, add 2 tablespoons of broth). Add the chickpeas and cook, stirring, over medium heat until the liquid is reduced by about half. Spoon the chickpeas over the greens and drizzle the sauce over all.

Serve warm, with additional balsamic vinegar at the table.

Servings: 2

Nutrition Facts
Serving size: 1/2 of a recipe (12.3 ounces).



Percent daily values are based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Though MyPoints are calculated using a formula similar to Weight Watchers Points ^TM, this site has no affiliation with Weight Watchers and does not guarantee the accuracy of this information.

And/Or:

Skillet Gardener's Pie
(printer-friendly version)



"If everyone lived on mashed potatoes, the world would be a happy place."
--EV, Food Philosopher and Potato Lover

Feel free to substitute about 1- 1/2 cups of any cooked beans or lentils. Or, if faux meats are your thing, rehydrate some TVP, crumble up a couple of Boca burgers, or chop up some seitan and use it instead.

2 pounds Yukon gold or red potatoes
1/2 cup soy milk
salt and pepper, to taste
1 large onion, diced
2 cloves garlic, minced
2 large carrots, diced
2 ribs celery, diced, leaves minced and reserved
8 ounces mushrooms, diced
2 cups fat-free vegetable broth
16 ounces kidney beans, cooked
2 cups green beans, cut in 1" pieces
1 1/2 teaspoons thyme
2 teaspoons fresh rosemary, minced (or 1 tsp. dried)
1/4 teaspoon sage
2 cups baby spinach leaves, packed
1 tablespoon cornstarch
2 tablespoons water (or veg. broth)
extra rosemary for garnish

Scrub the potatoes and cut them into cubes. (I leave mine unpeeled, but if you want you can peel them before dicing.) Place potatoes in a large pot and cover with water. Bring to a boil and simmer until potatoes are tender. Reserve a cup of their cooking water, if possible, and drain. Place in a large bowl, add the soymilk, and mash until smooth, adding a little of the potato-cooking water if they seem too dry. Add salt and freshly ground pepper to taste and set aside in a warm place.

While the potatoes are cooking, make the "pie" filling. Spray a large non-stick or cast iron skillet with canola oil. Heat it on a medium-high burner and add the onions. Sauté until onions are translucent. Add the garlic, carrots, celery, and mushrooms, and sauté for 3 more minutes.

Add the vegetable broth, kidney beans, green beans, and herbs. Simmer on medium heat for 20 minutes and all vegetables are tender. Add salt and pepper to taste (I added a little hickory smoke salt). There should still be some liquid in the pan, but if it has become too dry, add a little of the potato-cooking water. Add the spinach and stir until it's completely wilted. Mix the corn starch with the water until smooth, and add it to the pan. Cook, stirring, until mixture has thickened.

Spoon the potatoes evenly over the top of the filling and sprinkle with chopped rosemary. If potatoes have cooled, put the skillet under the broiler for a minute or two. Serve immediately while hot.

Makes 6 servings. Per serving: 272 Calories (kcal); 1g Total Fat; (3% calories from fat); 13g Protein; 56g Carbohydrate; 0mg Cholesterol; 46mg Sodium; 11g Fiber. Weight Watchers Core/ 5 Flex Points.

Take a look at the amount of potassium, fiber, Vitamin A, and folicin in one serving:


Nutritional info courtesy of MasterCook

What a delicious way to get your vitamins and minerals!

Dessert:

Fatfree and Fabulous Fudgy Brownies
(printer-friendly version)

1/2 tbsp. ground flax seed
1-1/2 tbsp. hot water
3/4 cup lite silken tofu (firm), crumbled
1/2 cup water
1/2 cup pure maple syrup
1/2 cup unsweetened cocoa powder
2 teaspoons vanilla extract
1/2 cup whole wheat flour
3/4 cup unbleached white flour or cake flour
1 cup unbleached cane sugar
1/4 teaspoon baking powder
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 to 1/2 cup chopped walnuts (optional--depending on how nutty you like your brownies)

Mix the ground flax seeds with 1- 1/2 tablespoons of hot water and set aside. (Mixture will thicken slightly.)

Preheat the oven to 350 degrees F. Mist an 8-inch x 8-inch x 2-inch glass baking pan with non-stick cooking spray and set it aside.

Blend the tofu, water, maple syrup, cocoa powder, flax mixture, and vanilla extract until completely smooth. (I use a hand-blender, but you can do this in a regular blender.)

Place the remaining ingredients, except the walnuts, in a medium mixing bowl and stir them together until they are well combined. Pour the blended mixture into the dry ingredients in the mixing bowl, and stir them until they are well combined. Fold in the walnuts, if using.

Pour the batter into the prepared baking pan. Bake on the center rack of the oven for 30 minutes, or until a cake tester inserted in the center comes out clean. Completely cool the brownies in the pan. Cut and serve.

These are fudgy, not cake-like, brownies, and they're actually better the second day...if you can make them last two days! This is really as fudgy as it gets without added oils or chocolate chips, so you can indulge your sweet tooth without worry.

The nutritional breakdown, based on 12 brownies:

Nutrition (per serving without walnuts): 163 calories, 9 calories from fat, 1g total fat, 0mg cholesterol, 75.4mg sodium, 124.5mg potassium, 37.7g carbohydrates, 2.2g fiber, 24.9g sugar, 3.3g protein, 2.9 points.

Nutrition (per serving, with walnuts): 179 calories, 22 calories from fat, 2.6g total fat, 0mg cholesterol, 75.5mg sodium, 135.2mg potassium, 38g carbohydrates, 2.3g fiber, 25g sugar, 3.7g protein, 3.3 points.

This recipe is an adaptation of Ultra-Fudgy Fudge Brownies. It was inspired by some evilly seductive photos posted by a gluten-free goddess.

And/Or:

Fresh Cranberry Sorbet
(printer-friendly version)



It's kind of an unusual use for cranberries at this time of year, and you may need to throw on a jacket while you eat it, but if you love sweet-tart tastes, give it a try. It's kind of like frozen cranberry relish!




Ripe pears mellow the tart taste of the cranberries somewhat, but if you like things sweeter, you may need to add more agave nectar or other sweetener.

1 package (12 ounces) cranberries*
2 ripe pears, peeled and cored
1/2 cup agave nectar, or to taste
1/2 cup water (approximately)
grated rind of one orange

Put all ingredients into the food processor and puree until smooth. Pour into a shallow pan or dish and place in the freezer. Let it freeze until solid. About 15 minutes before serving, take it out of the freezer and let it thaw for about 10 minutes. Put it back into the food processor and process until it becomes fluffy. If necessary, add a little cold water to aid in blending. Serve immediately.

Or, if you have an ice cream maker, just follow the manufacturer's directions.

*You can use frozen cranberries, but be prepared to process in small batches before adding the other ingredients.

Makes about 8 small servings. Per serving: 107 Calories (kcal); trace Total Fat; (1% calories from fat); trace Protein; 28g Carbohydrate; 0mg Cholesterol; trace Sodium; 3g Fiber.

Animal Sanctuary Event Celebrations

Farm Sanctuary’s

Orland, CA Shelter • Saturday, November 21
Delight in a festive benefit featuring a candlelit gourmet dinner, entertainment and special presentations from actress and animal advocate Daniela Sea, Farm Sanctuary’s California Shelter Director Leanne Cronquist, renowned cookbook author Colleen Patrick-Goudreau, and Farm Sanctuary’s President and Co-Founder Gene Baur. Musical performance by Jonathan Richman.

PAWS

Animals Holiday Celebration
Galt sanctuary
December 5
Noon - 2:30pm
Tickets are at the gate.

October 24 Farm Sanctuary's Walk for Farm Animals!

To view this alert as a Web page, please use this link: http://action.farmsanctuary.org/site/MessageViewer To share this message, please click here: http://action.farmsanctuary.org/site/TellAFriend

Join us October 24 for the San Francisco Walk for Farm Animals! What's one part rally, two parts festival and 100 percent fun? It's the annual San Francisco Walk for Farm Animals, of course! Please plan to be one of the concerned citizens who will take to the streets of the City by the Bay on behalf of farm animals. Many people have already signed up. Will you join them? To register - or make a gift of support - visit walkforfarmanimals.org today! In addition to the Walk itself, we’ve got amazing gift bags for registered walkers, the opportunity to bid on some awesome items at the silent auction, an awards ceremony for our top fundraisers, live music, and some special guests. Joyce Tischler, animal law attorney and co-founder of the Animal Legal Defense Fund, will be joining us along with Christopher Cook, author of “Diet for a Dead Planet.” You’ll certainly want to hear what they have to say, so come on down and get inspired. A modest $15 pre-registration fee (or $20 for day-of registration) is your admission to the feel-good, do-good event of the season. You even get a to-die-for, limited edition 2009 Walk t-shirt designed by animal activist and founder of Herbivore Clothing Co. Founder Josh Hooten. Think about it: Where else can you have that much fun AND get a cool t-shirt for $15 ... while actually doing something good? The bottom line is: Farm animals need you to get out there on October 24 and walk. They need you to show that you care and that you believe farm animals deserve compassion. They need you to help send a message of hope so big and so powerful that it can't be ignored. They need you to be part of the kind of positive energy and buzz that San Francisco is famous for. If you can’t join the Walk, please consider making a donation. Every dollar counts in our work to protect farm animals from abuse, neglect and cruelty. To register - or make a gift of support - visit walkforfarmanimals.org today! See you there! I edited this message for the animals, from the National Walk Coordinator with Farm Sanctuary

Action Alerts, Sneak Previews and News: Remember World Go Vegan Week Starts October 25!

Speak Up To Stop Pres. Obama's BAD Wild Horse Plan The Obama Administration's proposal to manage the nation's wild horses and burros, as announced by Interior Secretary Ken Salazar on October 7 is cloaked in the language of helping horses, but, if approved by Congress, it would destroy the fabric of wild horse society, devastate wild horse populations and lead to the elimination of more western herds. Read more, then contact President Obama and your U.S. Senators. Click here to contact President Obama (using this web form) and your Senators. Ask them to support The ROAM Act, which has already passed the House. Tell them to change destructive government policies by enacting real change for America's wild horses. Instead of a policy that continues the cruel roundups and stockpiling of horses, the government must place a moratorium on all round ups, prioritize keeping wild horses wild on the range, and humanely and safely house those who cannot be returned to the range in sanctuaries.
World Go Vegan Week Starts October 25! Choose from delicious beginnings like fabulous French toast, scones and muffins, a nutritious lunch of fajitas or mock-chicken salad, and a delicious dinner of mushroom pecan burgers, mac-n-cheese casserole or pasta with peanut sauce by googling or goodsearching "vegan recipes mac-n-cheese" or specifying what you want. And don’t forget about dessert - try pecan pie, lemon cake, strawberry “teesecake,” and, for the chocoholics, chocolate cake, chocolate chip cookies and chocolate peanut butter cups! While we are celebrating World Go Vegan Week, there is some good news for animals on farms. California, the nation’s largest dairy state, became the first state to ban tail-docking of dairy cows. Tail-docking is cutting off the tails of dairy cows for the convenience of the workers. It can cause life-long pain to the cows. Let’s hope that other states follow California's lead. Also, Michigan enacted a new law that will phase out battery cages, veal crates and gestation crates for pigs, similar to Prop. 2 in California. This makes Michigan the 2nd state to ban battery cages, the 5th to ban veal crates and the 7th to ban gestation crates. Click the "Events" button at the WGVW web site to find a WGVW event in your town. If you can't attend or have an event, you can still make a donation! Perfect Timing - October 25, New Wild Horse Documentary On PBS Watch Cloud: Challenge of the Stallions, the newest installment of Emmy award winning filmmaker Ginger Kathren's marvelous documentary series about America's wild horses, airing on PBS Nature Sunday October 25 at 8 p.m. Click here for a sneak preview! Ask TV Network TLC To Cancel "My Monkey Baby" On Sunday October 4, cable network TLC premiered "My Monkey Baby." The show featured a couple who held captive a capuchin monkey as their "daughter," dressing poor "Jessica Marie" in designer clothes, treating her as a human child and doing everything short of enrolling her in soccer camp. Monkeys do not make good "pets" and it is unnatural and dangerous to treat them as human children. There are about 15,000 non-human primates in private hands in the U.S., and TV programs that appear to promote this are acting irresponsibly. Click here to ask TLC to cancel "My Monkey Baby." You can also send them a letter here: Discovery Communications Viewer Relations One Discovery Place 5th Floor Silver Spring, MD 20910 ThePetitionSite.com, Change.org, Please also sign the petition to abolish bowhunting and other petitions on http://www.thepetitionsite.com/animal-welfare and http://animalrights.change.org/ Thank you!