My Vegetarian Recipe of the Day

I know I’ve previously printed an egglplant parmesan sandwich, but that’s not low carb at all. In fact, that’s probably completely off limits right now for a number of reasons. Many of the low carb recipes become unhealthy for other reasons— deep fried is not healthy, even if it is low carb. This one combines a low carb recipe with a low fat recipe for the best of both worlds.

Eggplant Parmesan

1 eggplant, sliced
3 eggs, beaten
Parmesan cheese (start with a half cup, but you may have to increase)
soy flour (about a half cup)
2 jars marinara sauce (just try to find one without sugar, or make your own)
mozzarella cheese, grated
salt and pepper

Slice eggplant. (This next step is vital— do not skip, or your eggplant may taste bitter.) Lightly salt each of the pieces of eggplant. Layer in a colander. Place a plate on top of the top layer. Put something heavy (I use a full bag of flour) on the plate. Let the eggplant sit for about 30 minutes. Rinse the eggplant well.

Preheat the oven to 400°F. Line baking sheet with foil. Spray foil with nonstick cooking spray.

Prepare three plates, one with beaten eggs, one with soy flour, one with parmesan cheese. Dip the eggplant slices in the beaten eggs, then in the soy flour, then in the eggs again, then in the parmesan cheese. Place on cooking sheets. Bake 30 minutes, turning eggplant over after 20 minutes, until golden brown and cooked through.

Spray 9×13 pan with nonstick spray. Starting with a thin layer of marinara, layer sauce, eggplant, sauce (again) and mozarella. You can use a square pan, but you will need to repeat layers.

Sprinkle Parmesan on top and bake for 20 minutes, or until eggplant is piping hot and sauce is bubbly.

If you want to eat vegetarian and low carb, you need to make friends with portobello mushrooms. They are really nice and thick and satisfying. They satisfy my craving for something substantial when I’m feeling a bit deprived. They seem a bit decadent, too. Here’s one of my favorite ways to enjoy them.

2 Portobello mushroom caps
6 T. balsamic vinegar
6 T. olive oil
1/2 t. salt
1/2 t. pepper
1/4 c. blue cheese
4 slices veggie bacon, cooked and crumbled
1 cup chopped fresh spinach
1 small tomato chopped

Clean the mushrooms and scrape out the gills. Marinate the mushrooms in the vinegar and oil with salt and pepper for 1 hour to overnight. I find the easiest way to do this is to put the vinegar and oil and spices in a gallon ziplock bag. Add the mushrooms. Seal, shake and refrigerate.

After marinating fill the hollowed out mushrooms with chopped spinach and tomatoes. Top with blue cheese and crumbled bacon. Cook at 350 for 30 minutes. Cheese should be melted and slightly browned.

This will only work for phase 2 or 3. This definitely falls into the “good carb” category and not necessarily the “low carb” category.

Lime Rice and Black-Eyed Peas

Lime Rice and Black-Eyed Peas
SERVES 8—Egg- & Dairy-free

This tasty dish reheats well.

1 cup raw short-grain brown rice
2 1/2 cups vegetable broth, boiling
1 tsp. olive oil
1 large shallot, minced
1/2 cup thinly sliced scallions
2 large fire-roasted chilies, seeded and diced
1 15-oz. can black-eyed peas
Juice of 1 lime
1/3 cup chopped fresh cilantro
1 Tbs. nutritional yeast
1/2 Tbs. dried marjoram
1 tsp. liquid aminos

1. Combine rice with broth, and bring to a boil. Reduce heat to low, and cook, covered, for 40 minutes, or until liquid is absorbed. Remove from heat, and set aside.
2. Heat oil in a large saucepan for 1 minute over medium-high heat. Add shallot, scallions and chilies, and cook for 3 minutes. Add black-eyed peas and rice, and reduce heat to low. Add lime juice, cilantro, yeast, marjoram and aminos. Cover, and cook mixture for 10 minutes, stirring occasionally.

1 pound of frozen Spinach (thawed and drained)
1 to 1 1/2 cup of egg beater (or 4 or 5 eggs)
3 garlic cloves, minced
1 small onion, chopped
1/4 cup of low fat ricotta cheese
1 1/2 cups of mixed low-fat cheeses (I use goat gouda, cheddar, mozza, gruyere, fontina, &
parmesan)
1/4 or 1/2 cup of soy flour
1/4 tsp oregano
1/2 tsp parsley
1/2 tsp thyme
1/2 tsp basil
1/4 to 1/2 tsp black pepper

Mix the ricotta with the hard cheeses.
Add the garlic, onion, and seasonings.
Mix in the spinach and the egg.
Stir in the soy flour. You may need to add more soy flour or egg, depending on the consistency.
Shape into patties and place on an oiled cookie sheet.

Bake for 30 minutes at 375.

Serve as a burger, veggie side dish, etc.

You can add some brown rice to the mixture for a firmer patty.

I love cauliflower for low carb eating. Actually, my son prefers mashed cauliflower to mashed potaoes. I also really like casserole type dishes. This recipe would work as a main dish with a salad or it would work as a side dish for any meal where you would normally serve potatoes au gratin.

Cauliflower Gratin

1 head cauliflower, cut into florets (discard core and large stems)
1 (14 ounces) can vegetable broth (or homemade – about 1-3/4 cups)
2 Tbsp butter
2 ounces cream cheese
2 Tbsp sour cream
1 cup shredded cheddar cheese, divided use
1/4 cup sliced green onions, white and green parts
2 large eggs
Salt and freshly ground black pepper to taste
1/4 cup grated Parmesan cheese
Vegetable spray

Place cauliflower florets in a large saucepan. Add chicken broth and bring to a boil. Cover and simmer until very tender, about 12 minutes. Drain thoroughly and pat dry.

Pour cauliflower into food processor fitted with the metal blade. Add butter, cream cheese, sour cream, half of the cheddar cheese, green onion, salt, pepper, and eggs. Pulse to combine.

Spray an oven-proof casserole with vegetable oil. Pour cauliflower mixture into casserole dish and sprinkle evenly with remaining 1/2 cup cheddar cheese and all of the Parmesan cheese. Bake in a preheated 375 F. oven for about 45 minutes.

I have a confession. I know spaghetti squash is supposed to be a good substitute for spaghetti if you’re on a low carb diet, but I’ve just never been able to bring myself to try it. This recipe could change my mind, though. It looks delicious. I got this recipe from Recipzaar, where someone had adapted it from George Stella’s Low Carb and Loving It.

Spaghetti squash alfredo

1/2 medium spaghetti squash
4 tablespoons butter
1 cup heavy cream
1 clove garlic, crushed
1 1/2 cups grated parmesan cheese
1/4 cup chopped fresh parsley leaves
fresh basil leaves
grape tomatoes or cherry tomatoes, sliced in half

Slice spaghetti squash in half lengthwise, scoop out seeds with a spoon; place squash cut side down in microwave safe dish with 1/3 cup water; Cook about 15 minutes or until tender when tested with a fork.

Scoop out the cooked squash from its skin, discard skin; Use a fork to fluff and seperate the squash into”spaghetti”- like strands; you can use your hands; Reserve the cooked squash and heat in Microwave just before serving.

Melt half the butter in a medium saucepan over medium-high heat; add cream and reduce for about 2 minutes,then add garlic and cheese, WHISK QUICKLY, heating through;Stir in the rest of the butter and parsley.

Place spaghetti squash in a large serving bowl, and, pour Alfredo sauce over squash, Garnish with basil and tomatoes, serve and enjoy.

I know I’ve already posted a cauliflower gratin but I wanted to post recipes for variations on a mashed cauliflower theme for times when you didn’t have the time to prepare the gratin.

Mashed cauliflower and variations, courtesty of Recipelink.

STEAM, BAKE, OR ROAST UNTIL VERY SOFT:
1 head of cauliflower, cut into florets
2 large heads of garlic (peeled cloves)
1 onion, peeled and thickly sliced
salt and pepper to taste

PUREE VEGETABLES WITH:
1/4 cup sour cream
1/4 cup butter
sea salt & pepper to taste

Taste and adjust seasoning, butter, and sour cream so that you end up with a rich tasting, smooth puree.

RED CAULIFLOWER:
Stir 1/2 cup Roasted Red Bell Pepper Sauce or Dried Tomato Sauce into 2 cups cauliflower puree. (I wonder if my daughter would eat this just because it’s pink)

CAULIFLOWER SOUP:
Thin puree with nondairy milk or broth, (and a little cream). Taste and adjust seasoning, adding more liquid if necessary.

CHEESY CAULIFLOWER SOUP:
Stir cheddar, mozzarella, jack, gouda, or edam cheese into Cauliflower S.

Our family has had a cold running through it for the past couple of weeks. Colds and illnesses make me long for something that just tastes warm and good and comforting— you know, comfort food. Usually, for me this means casseroles or something made with cream of mushroom soup, perhaps with some potatoes thrown in for good measure. It also means a lot of recipes that are now off limits, as many of the recipes contain meat. Over the years, I’ve worked out some acceptable substitutes, and I’ll be looking for recipes that I haven’t tried, too, and sharing them all here with you over the next couple of weeks.

I love chicken and dumplings, which creates a problem, since I no longer eat chicken. But this recipe makes a wonderful substitution. I may even like it better than the original.

Vegetarian chicken and dumplings

For the Soup:
1/2 stick (4 Tbsp.) margarine or butter
1/2 cup onion, chopped
1/2 cup celery, chopped
1/2 cup flour
1/4 tsp. celery salt
1/2 tsp. pepper
8 cups vegetable broth
2 medium carrots, diced
1 lb. faux chicken, torn into small pieces (try Worthington brand Chickette or Morningstar Farms Meal Starters Chick’n Strips) or you can use white button mushrooms halved, if you don’t want to use a meat substitute
1 bay leaf

For the dumplings:
1 cup flour
1/2 t. salt
1 1/2 t. baking powder
1/2 c. milk (or soy milk)
2 T. oil or melted butter or margarine
1 T. chopped fresh parsley

Place the margarine, onion, and celery for the soup in a large saucepan and sauté until the vegetables are soft.
Add the flour, salt, and pepper to make a thick paste. Slowly mix in the broth and bring to a boil.
Add the carrots, faux chicken, and bay leaf.

Combine 1 cup flour, baking powder and 1/2 teaspoon salt in a medium bowl. Combine milk and oil. Add to the dry ingredients, along with the chopped fresh parsley. Stir just to moisten dry ingredients and drop by tablespoon directly into the boiling broth. Cover tightly. Return to the boil. Reduce heat without lifting cover and simmer about 15 minutes.

This recipe is adapted from a recipe at All Recipes. I really like it, but you do need to use a very sharp cheddar, and I think it works well with a pepper jack, as well. In fact, a lot of times I leave out the mozzarella and just use jack and cheddar. It can be a bit bland, if you don’t add enough salt. I’m also trying to figure out how to make it a bit creamier— perhaps some sour cream? Now, after that ringing endorsement, I know you’re just dying to try this recipe But it really is one of my standby recipes, and everyone always enjoys it a lot! It’s very flexible, though, so don’t feel like you can’t work with it and adapt it to your family’s tastes.

Macaroni and Cheese

1 (8 ounce) package elbow macaroni
5 tablespoons butter
5 tablespoons all-purpose flour
1 quart milk (works best if warmed, but I’ve made it many times without)
salt and pepper to taste
1 pinch cayenne pepper
5 ounces cubed Cheddar cheese (I find grated works better for all the cheeses)
5 ounces mozzarella cheese, cubed
5 ounces Monterey Jack cheese, cubed
paprika to taste

Preheat oven to 350 degrees F (175 degrees C). Grease a 9×13 baking dish. Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.

In medium saucepan, melt butter and stir in flour to make a roux. Cook 1 to 2 minutes, stirring constantly, then whisk in warm milk a little at a time to make a white sauce. Bring to a boil, then reduce heat and simmer. Mix in salt, pepper, and cayenne, and stir frequently until sauce thickens.

Remove pan from heat and stir in cheddar, mozzarella, and jack. Combine pasta with sauce and stir well. Pour into baking dish. Use paprika to make a decorative pattern on top. Bake 45 to 60 minutes, or until top is the desired crispiness. Let rest 20 minutes before serving.

***After experimenting around, I have found that sprinkling a 1/4 cup of parmesan cheese on top gives it a bit of crunch and also adds a bit more flavor.

I really liked Sherpherd’s Pie a lot when I was growing up. It’s a great winter food, somewhere between a stew and a casserole. I prefer mine deep dish, although you can make smaller ones in a pie pan.

2½ T olive or vegetable oil
2 cloves garlic, minced
½ c onion, minced
1 large tomato, chopped
6 c mixed vegetables, finely chopped
Some possibilities: – bell peppers – carrots – celery – corn – green beans – leeks – mushrooms – peas – spinach – zucchini
1 c vegetable stock or water
1 t soy sauce or Bragg’s Aminos
pepper
2 to 2½ c mashed potatoes (I think you could also successfully substitute mashed cauliflower, but if you really need comfort food, maybe you should just allow yourself the carbs)

Directions Heat 2 T oil over medium heat, add garlic, and sauté for 2 minutes. Add onion and continue sautéing until soft, about 5 minutes. Add tomato and cook for two more minutes, stirring frequently. (If you need to make the mashed potatoes, start them now).
Add stock and vegetables, bring to boil, cover, lower heat, and cook until vegetables are tender, about 5-10 minutes. Add soy sauce and pepper, taste, and adjust seasonings as necessary.

Preheat oven to 350.

Use remaining ½ t oil to grease casserole. Put vegetables in it, then cover with a layer of mashed potatoes.

Bake until bubbly, about 30 minutes. Serve hot.

For a more substantial dish, you can add/substitute things like pre-cooked tofu, lentils, or seitan.

I’ll be adding some more comfort foods later, but right now I’m a bit distracted by different culinary demands in our lives.

In our family, we celebrate Passover. Passover can be a bit tricky if you’re vegetarian. No roast chicken or brisket at the seder, obviously. So, what do you serve? Leading up to Passover, I’ll be printing some recipes that are appropriate for Passover. Since we don’t follow orthodox halacha when it comes to kosher for Passover, make sure you check with your rabbi if you have questions about whether something listed would be allowed. We do tend to follow Sephardic custom, which allows rice, beans, and corn.

If you don’t observe Passover, don’t worry! Many of these recipes are delicious anytime.

I love this kugel. As a matter of fact, it’s one of my favorites all year round. But at Passover, it’s especially nice, as Passover food can sometimes get a bit, um, boring… This is especially good for serving at your seder or for the Sabbath meal that falls during Passover.

Vegetable kugel

3 large zuchinni
3 large carrots
2 baking potatoes
1 large onion
4 eggs, whisked together
1-1/2 teaspoons salt
20 grinds black pepper
1/2 c. oil (use one that is kosher for Passover)
3/4 c. matzoh meal

Select an oven-to-table dish measuring approximately 10×8 x 2 inches deep
or use an oval gratin dish about 11-12 inches long. I have used a 9×13 pan, but I don’t think it’s the best option.

Preheat the oven to 350 F.

Cut the ends of the zuchinni and carrots, peel all the vegetables (except
the zuchinni), then grate on the finest disc of the food processor (or
grate by hand) and mix together in a bowl. (You don’t have to use the finest disc on the food processor. If you use the regular grating disc, it will be slightly more rustic. I kind of like it better that way, but the finer grating will be more traditional.)

In a very large bowl, whisk the eggs and seasonings until fluffy, then stir
in the oil and meal, followed by the vegetables. Mix very
thoroughly, then pour into the dish and smooth level. Bake for 1 to 1-1/4
hours or until a rich golden brown.

This is a standby of mine for a vegetarian Thanksgiving, as well. I’ve adapted the recipe to make it appropriate for Passover.

Adapted from Pat Stockett’s “The Thanksgiving Book”

This hearty vegetarian standard takes the place of roast
turkey at White Cloud Inn, in the Pocono Mountains of
Pennsylvania.

WHITE CLOUD INN BAKED NUT LOAF adapted for Passover

1/2 cup chopped onion
1/2 cup diced celery
1 Tbs olive oil
1 cup each walnuts and cashews
1 cup cottage cheese
1/2 tsp salt
1 cup matzoh meal
2 eggs, lightly beaten
1/4 tsp poultry seasoning
1 1/4 tsp onion powder
2/3 cup water

Preheat oven to 375. Saute onion and celery in oil. Put all other ingredients in food processor and process until slightly chunky. You don’t want it to be completely pureed. Mix processed ingredients with sauted vegetables and then put all ingredients into a greased 9×9 baking dish and bake until just firm and slightly brown on top, about 35-40 minutes.

Serve with your favorite kosher for Passover sauce or gravy. The Inn uses a mushroom sauce, but the dish is also good with a tomato sauce or onion gravy. Yield: 5 to 6 servings.

I haven’t tried this one yet, but it’s on the list for a dessert/snack/goodie for this year. It just sounds delicious, and the name is irresistable— MY TRADEMARK, MOST REQUESTED, ABSOLUTELY MAGNIFICENT CARAMEL MATZOH CRUNCH. Yum. I got this recipe from A Treasury of Jewish Holiday Baking by Marcy Goldman.

4-6 unsalted matzohs
1 cup (2 sticks) unsalted butter or unsalted Passover margarine
1 cup firmly packed brown sugar
3/4 cup coarsely chopped chocolate chips or semi-sweet chocolate (preferably fair trade)

Preheat the oven to 375°F. Line a large (or two smaller) cookie sheet completely with foil. Cover the bottom of the sheet with baking parchment — on top of the foil. This is very important since the mixture becomes sticky during baking.
Line the bottom of the cookie sheet evenly with the matzohs, cutting extra pieces, as required, to fit any spaces.

In a 3-quart, heavy-bottomed saucepan, combine the butter or margarine and the brown sugar. Cook over medium heat, stirring constantly, until the mixture comes to a boil (about 2 to 4 minutes). Boil for 3 minutes, stirring constantly. Remove from the heat and pour over the matzoh, covering completely.

Place the baking sheet in the oven and immediately reduce the heat to 350°. Bake for 15 minutes, checking every few minutes to make sure the mixture is not burning (if it seems to be browning too quickly, remove the pan from the oven, lower the heat to 325°, and replace the pan).

Remove from the oven and sprinkle immediately with the chopped chocolate or chips. Let stand for 5 minutes, then spread the melted chocolate over the matzoh. While still warm, break into squares or odd shapes. Chill, still in the pan, in the freezer until set.

This makes a good gift.

Variation:
You can also use coarsely chopped white chocolate (or a combination of white and dark), and chopped or slivered toasted almonds (sprinkled on top as the chocolate sets). You can also omit the chocolate for a caramel-alone buttercrunch.