Showing posts with label calorie. Show all posts
Showing posts with label calorie. Show all posts
Sunday, March 8, 2015
Artichokes With Creamy Garlic Lemon Pepper Dill Sauce Low Calorie High Fiber Vegan and Gluten Free
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| Dip steamed artichokes in this delicious, creamy dill sauce. Serve as an appetizer or in place of the salad course. Follow Foods For Long Life on FACEBOOK . |
Artichokes
I treasure the artichoke. Had I not grown up eating them, I probably would have no idea what to do with this thorny vegetable. But thankfully, artichokes have been a part of my life since I had enough teeth in my mouth to bite the delicious meat off of each succulent leaf.
They are not only delicious but they are a very healthy food. One medium artichoke is only 64 calories yet has a whopping 10 grams of fiber! Artichokes have been shown to reduce cholesterol and stimulate the production of bile which helps in the digestion of fats. This wonderful vegetable also contains the flavonoid silymarin which protects the liver (and is also great for hangovers). Artichoke leaves also contain the phynutrients rutin, quercetin and gallic acid which all have powerful antioxidant properties.
Dill Weed
Fresh dill pairs perfectly with garlic, lemon and black pepper in this flavorful dip. By using a silken or soft tofu as a base, this creamy dill sauce is dairy and gluten free.
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| Fresh dill weed |
* * * *
Artichokes with Garlic Lemon-Pepper Dill Sauce
Vegan, Gluten Free
[makes 4 servings]
4 medium artichokes
14 oz package silken or soft organic tofu
2 teaspoons chopped garlic, (2 small cloves)
1 teaspoon grated lemon zest
2 tablespoons freshly squeezed lemon juice
2 tablespoons chopped, fresh, dill weed
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt
Prepare the artichokes. Pull off any small leaves near the base of the artichoke.
With a sharp knife, cut off the tops (about an inch or so).
With a pair of scissors, cut off the thorny tips of the leaves.
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| Trim thorny tips of leaves. |
If the artichokes are really big, (they seem to be growing them larger and larger lately) you can cut them in half, vertically. Most artichokes can be left whole.
Trim the bottom of the stem or remove it, peel it, and cook it with the artichokes.
Clean the artichokes by rinsing them under cold water.
Place artichokes in a large pot with about 2 to 3 inches of water and a steamer basket. Bring to a boil, cover and cook until the outer leaves are tender and easy to remove. Add more hot water to the pot as needed as the cooking time could be as long as 45 minutes to an hour. Start testing outer leaves after 30 minutes.
While the artichokes are cooking, prepare the dipping sauce.
Place the remaining ingredients in a blender and process until smooth.
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| This also makes a great salad dressing if you add a touch of extra virgin olive oil or cold pressed hempseed oil or, for a low fat dressing, use as is. |
Divide the sauce into 4 ramekins. Place each ramekin on a plate with one cooked artichoke and serve.
For another presentation idea, remove all the cooked leaves and place them in a circle. Clean the artichoke bottom and place in the bottom of the ramekin. Place the ramekin in the center of the plate.
Place the sauce over the artichoke bottom in the ramekin. When you are finished dipping the leaves, eat the bottom (which I consider the BEST part of the artichoke).
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| A presentation idea |
Per serving: 128 calories, 4 g total fat, 0.5 g saturated fat, 288 mg omega-3 and 1,930 mg omega-6 fatty acids, 0 mg cholesterol, 10 g protein, 17 g carbohydrates, 11 g fiber and 371 mg sodium.
Saturday, March 7, 2015
Eggless Egg Salad Sandwich A Delicious Low Calorie Vegan Lunch
Extra firm sprouted tofu crumbled with a dough blender.
Follow your heart flaxseed and olive oil, reduced fat vegenaise.
Reduced fat vegenaise mixed with turmeric and relish juice.
Crumbled tofu with celery, dill, sweet relish and vegenaise.
Vegan egg salad sandwich on toasted multigrain bread.
Whats for Lunch?
Sandwiches can be a challenge for new vegans. Once you take common sandwich ingredients like tuna fish, turkey and cheese off the table, you may feel inclined to head for the fake, overly processed vegan meats and cheeses. Ive never been a big fan of these and many of them dont taste very good. Some also are packed with way too much salt.
Nut butters with low sugar jam or hummus with roasted red peppers and other veggies are two good options for lunch. Heres another: egg salad without the eggs!
Takes Minutes to Make
Just crumble the tofu (I like to use a dough blender but you can use a fork or knife or just crumble it with your hands). Mix is a few ingredients like minced celery, dill and sweet pickle relish and stir in a low fat vegenaise mixed with turmeric. Season to taste and youre eggless egg salad is done!
Get creative and add chopped olives, chives or red onion or minced red bell pepper. The combinations are endless. Without the bread, each serving is just a bit over 100 calories!
Follow Foods For Long Life on FACEBOOK !
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Vegan Egg Salad Sandwich
[makes 3 sandwiches]
1/2 package of extra firm tofu * (about 8 ounces)
1 stalk celery, minced (1/2 cup)
2 tablespoons sweet pickle relish
2 tablespoons reduced fat vegenaise **
1/2 teaspoon turmeric
1 teaspoon pickle relish juice
1 teaspoon dried dill
sea salt to taste
ground black pepper to taste
6 slices multigrain bread, lightly toasted
1 large tomato, thinly sliced
Dijon mustard for the bread (optional)
* I prefer Wildwood Sproutofu made from sprouted soybeans
** I like Follow your heart flaxseed and olive oil reduced fat vegenaise
Dry the extra firm tofu and crumble into a medium bowl using a dough blender, fork or just crumble with your hands.
Add celery and sweet pickle relish and set aside.
In a small bowl or cup, mix together the vegenaise, turmeric and sweet pickle juice.
Add the vegenaise mixture to the crumbled tofu and gently mix until combined.
Mix in dill and salt and pepper to taste.
Lightly toast the bread.
Spread some dijon mustard on three slices of toast, if desired.
Divide the egg salad and spread evenly over the 3 slices and add tomatoes.
Cover with the remaining 3 pieces of toast and serve immediately or cover with plastic wrap and put in your lunchbox.
Per sandwich: 263.9 calories, 9.6 g fat, 0.9 g saturated fat, 0 mg cholesterol, 16.6 g protein, 31.7 g carbohydrates and 5.9 g dietary fiber.
Without the bread, 3 servings: 114.9 calories, 7.6 g fat, 0.9 g saturated fat, 0 mg cholesterol, 7.9 g protein, 5.4 g carbohydrates and 1.2 g dietary fiber.
Thursday, March 5, 2015
Low Calorie Vegan And Gluten Free Zucchini And Turnip Soup With Fresh Ginger Perfect For Weight Loss!
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| Zucchini turnip soup has less than 50 calories per cup! Follow Foods For Long Life on FACEBOOK . |
Turnips
Have you ever eaten a turnip? Theyre a delicious root vegetable which when peeled looks a lot like a potato but with fewer calories and carbohydrates. Turnips have a slightly bitter taste and add a wonderful and interesting flavor to soups. You can also mash them up like potatoes or roast them with a little olive oil and salt.
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| Turnips are a great source of fiber, vitamin C and manganese and are also a good source of vitamin B6, folate, calcium, potassium and copper. |
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| Peeled turnips look like potatoes. Potatoes have 116 calories per cup and 28 g of carbohydrates. Turnips have only 36 calories and 8 g of carbohydrates! |
Great Soup for Weight Loss!
This soup uses up lots of that garden zucchini. Its quick and easy to make with a few simple ingredients and blends up into a delicious, low calorie, low fat soup. Eating a 45 calorie cup of this soup before a meal will definitely curb your appetite. Or make a whole meal of it with a 2-cup serving and a mixed green salad.
Zucchini and Turnip Soup
Vegan, Gluten Free
[makes 8 cups]
8 cups diced zucchini
4 cups peeled and diced turnips
2 cloves garlic, chopped
1 tablespoon peeled and minced fresh ginger
2 cups water
1 large Rapunzel vegan vegetable bouillon cube
1 bay leaf
Salt to taste if needed
Freshly ground black pepper to taste
Place the zucchini, turnips, garlic, ginger, water, bouillon cube and bay leaf in a large pot. Bring to a boil on high heat. Reduce heat to medium and cook, partially covered, until the vegetables are soft.
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| After vegetables soften, remove bay leaf and blend. |
Remove the bay leaf and place the soup in a blender and blend until smooth. If you dont have a high-speed blender, make sure you mince the ginger very small.
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| Place in a blender. |
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| Blend until smooth. |
Adjust for salt (remember many bouillon cubes already contain a lot of salt) and add freshly ground black pepper to taste.
Serve with additional freshly ground black pepper if desired.
Per cup: 45 calories, 0.5 g fat, 0.4 g saturated fat, 0 mg cholesterol, 2.6 g protein, 8.6 g carbohydrates, 2.1 g dietary fiber and 309 mg sodium.
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