Greek Pasta Salad

For some reason I've really been loving Mediterranean flavors lately. I guess it shouldn't come as a surprise, I mean, what's not to love, right? This recipe is perfect for a hot summer day (or any day for that matter) when you don't want to heat the house up too much. Best part? Store the leftovers in the fridge and enjoy for tomorrow's lunch or dinner.

Greek Pasta Salad (original from HERE)



Servings: 4, about 2 C each
Prep time: 30 minutes

• 2 medium tomatoes, coarsely chopped
• 2 small cloves garlic, minced
• 1/2 small red onion, finely chopped
• 3 T extra-virgin olive oil
• 1 T red-wine vinegar
• 1 T balsamic vinegar
• 8 oz whole-wheat farfalle or similar-size pasta
• 1 15-oz can chickpeas, rinsed
• 1 medium cucumber, seeded and chopped into 1/2-inch pieces
• 1/2 C crumbled feta cheese
• 2 T chopped fresh oregano or 2 teaspoons dried
• 1/2 T chopped fresh basil

Bring a large pot or water to boil. Combine tomatoes, garlic, oil and vinegar in a large bowl and let stand while pasta cooks. Cook pasta in the boiling water until just tender, according to package directions. Drain and rinse with cold water. Drain again. Add the pasta, chickpeas, cucumber, feta and herbs to the tomato mixture. Gently toss to combine.

Nutrition Facts

Serving Size 350 g

Amount Per Serving

Calories  726 Calories from Fat  204

% Daily Value*

Total Fat  22.6g 35%

Saturated Fat  5.2g 26%

Trans Fat  0.0g

Cholesterol  58mg 19%

Sodium  255mg 11%

Total Carbohydrates  104.2g 35%

Dietary Fiber  20.8g 83%

Sugars  14.2g

Protein  31.1g

Vitamin A 9% • Vitamin C 37% Calcium 26% • Iron 61%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sodium
• High in dietary fiber
• High in manganese
• Very high in vitamin B6

Banana Coconut Crunch Muffins

There they are. Those old, brown bananas. They seem to be breeding fruit flies as you read. No, as you blink. But is plain ol' banana bread worth the effort? Should you toss those yellow beauties of yester-week and cut your losses?

No. 

Because now you have the recipe old, brown bananas were made for. Intended for. Over-ripened for. Allow me to give you the life-giving elixir [aka recipe] for those banished bananas:

The Muffins:

• 3 C all-purpose flour
• 2 C sugar
• 2 t baking powder
• 1 t baking soda (Oops! -- I left this out on accident. Still turned out great)
• 1/2 t salt
• 1/2 pound unsalted butter, melted and cooled
• 2 eggs
• 3/4 C whole milk (I had cream and 1%. After a little research, I learned you can combine 3 T cream with 1 C skim/1% to approximate whole milk)
• 2 t pure vanilla extract
• 1 C mashed ripe bananas (2 bananas)
• 1 C medium-diced ripe bananas (1 banana)
• 1 C small-diced pecans
• 1 C old-fashioned oats
• 1 C sweetened shredded coconut
• Streusel (recipe follows)

Preheat the oven to 350° F.

Grease or line muffin pans (makes 18-20). Sift flour, sugar, baking powder, baking soda and salt in bowl using a whisk. Add the melted butter and stir well. Combine eggs, milk, vanilla and mashed bananas. Add them to the flour-and-butter mixture. Scrape the bowl and stir well to combine. Don't overmix.

Fold the diced bananas, pecans, oats and coconut into the batter. Spoon the batter into the prepared muffin tins, filling each to the top. Top each muffin with streusel. Bake for 25 to 30 minutes, or until the tops are brown and a toothpick comes out clean. Cool slightly, remove from the pan, and serve.

The Streusel: 

• 1/4 C butter, softened
• 1/4 C all-purpose flour
• 1/2 C old-fashioned oats
• 1/4 C light brown sugar
• cinnamon (optional)

Combine all ingredients in a small mixing bowl. Using two knives, cut the butter into the mixture [basically you're coarsely "chopping" the butter] as you would if making a pie crust (if that makes no sense to you, it's probably because of my bad explanation. Watch the video below). 

Read more at: http://www.foodnetwork.com/recipes/ina-garten/banana-crunch-muffins-recipe/index.html?oc=linkback

WARNING: If you proceed any further down the page, you may not want to consume. I'm still including the nutrition information. You have been warned. But you should still make them. And eat one today. Save one for tomorrow. And take the rest to your neighbors. =)

Yeah, it's definitely not a hearty, healthy breakfast muffin. It's more of a dessert muffin. Those nutrition facts down there ... that's approximately per muffin.

Nutrition Facts

Serving Size 104 g

Amount Per Serving

Calories 364 Calories from Fat 163

% Daily Value*

Total Fat 18.1g 28%

Saturated Fat 9.2g 46%

Trans Fat 0.0g

Cholesterol 48mg 16%

Sodium 215mg 9%

Total Carbohydrates 47.6g 16%

Dietary Fiber 2.5g 10%

Sugars 25.0g

Protein 4.7g

Vitamin A 8% • Vitamin C 3% Calcium 5% • Iron 12%

Nutrition Grade D+

* Based on a 2000 calorie diet

Nutritional Analysis

Bad points

• High in saturated fat
• High in sugar

Vegetarian Sloppy Joes

After reading the title of this entry, you might be thinking to yourself: That's impossible. Vegetarian Sloppy Joes? Psshhh. Yeah right. Sloppy Joes are the antithesis of vegetarian. This girl's el pollo loco. 

I assure you, I am no crazy chick(en).

Wanna know the most amazing part? It. Tastes. Legit. I mean, it literally tastes like a Sloppy Joe. And you look at it and you almost see meat. It's really the craziest thing ever.

Scared of mushrooms? (Side note: I've been terrified of mushrooms ever since I accidentally saw an episode of Oprah when I was about 4 years old ... long story.) I used to be too. Guess what? You have nothing to fear with this recipe.

Vegetarian Sloppy Joes: 
Serves: 8
Prep: 30 minutes
Cook: 30 minutes
Total: 1 hour

Ingredients:

• 1 lb mushrooms, finely chopped in food processor
• 1/3 C pecans, pulsed in food processor
• 2 T extra virgin olive oil
• 1 onion, diced
• 1 green bell pepper
• 1 red bell pepper
• 1/2 t chipotle chili powder
• 1/4 C barbecue sauce
• 2 cloves garlic, minced
• 1 t yellow mustard
• 1 T Worcestershire sauce
• 2 T tomato paste
• 8 whole wheat hamburger buns

Directions:

Heat olive oil in a large sauce pan over medium heat. Saute onion, peppers and garlic until the peppers begin to soften (about 6 minutes). Stir in chipotle chili powder, barbecue sauce, mustard, Worcestershire sauce, tomato paste, mushrooms and pecans. Simmer for 15 minutes, or until your Joes reach your desired consistency. 

Serve on whole wheat hamburger buns topped with pepperoncinis or sliced jalapenos. 

Nutrition Facts

Serving Size 160 g

Amount Per Serving

Calories 203 Calories from Fat 79

% Daily Value*

Total Fat 8.8g 13%

Saturated Fat 1.1g 5%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 254mg 11%

Total Carbohydrates 28.3g 9%

Dietary Fiber 4.9g 20%

Sugars 8.9g

Protein 6.0g

Vitamin A 21% • Vitamin C 71% Calcium 5% • Iron 16%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol
• High in manganese
• High in selenium
• High in vitamin A
• Very high in vitamin B6
• Very high in vitamin C

Bad points

• High in sugar

Southwestern Three-Bean and Barley Soup

Boy, do I love me some slow cooker meals.

Well, let me include a caveat: I love me some slow cooker meals IF I can remember to start them in morning.

That being said, when I DO start my slow cooker meal on time, it is heavenly. HERE is the original recipe sans my modifications.

Southwestern Three-Bean and Barley Soup: 
Servings: 6
Preparation: 20 minutes
Cook time: 8 hours




Ingredients:

• 1 T extra-virgin olive oil
• 1 large onion, diced
• 2 stalks celery, diced
• 2 large carrots, diced
• 4 C water
• 4 C vegetable broth
• 1/2 C pearl barley
• 1/2 C dried black beans
• 1/2 C dried great northern beans
• 1/2 C dried kidney beans
• 2 T chili powder
• 2 t ground cumin
• 1 T fresh oregano

Directions: 

Rinse beans and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on high or 7 to 8 hours on low.

Serve topped with cilantro, fresh squeezed lime juice, and cheddar or sour cream ... or eat plain! It's great either way.

Unless you like your beans a little "al dente" (how else would you describe it? They're not crunchy, they're just not from a can ... ), I recommend soaking them the night before. I always forget to soak mine, though, so I'm pretty used to "al dente." 

Also, if you're interested in a stove-top version (for those of us who can't seem to remember to start the slow cooker in the morning), follow the link at the top of the page to the original recipe. I can't vouch for the stove top version, but it oughtta work just fine. 

Nutrition Facts

Serving Size 443 g

Amount Per Serving

Calories 296 Calories from Fat 42

% Daily Value*

Total Fat 4.7g 7%

Saturated Fat 0.9g 4%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 567mg 24%

Total Carbohydrates 49.4g 16%

Dietary Fiber 13.0g 52%

Sugars 4.1g

Protein 16.2g

Vitamin A 97% • Vitamin C 13% Calcium 11% • Iron 26%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in saturated fat
• No cholesterol
• High in dietary fiber
• High in manganese
• Very high in vitamin A
• Very high in vitamin B6

Roasted Red Pepper Soup

I love roasted red peppers. Frankly, I just love red peppers. I could eat them every day.

I practically do.

Roasted Red Pepper Soup: (original recipe)
Servings: 4
Prep: 20 minutes
Cook: 20 minutes
Total: 40 minutes



Ingredients:

• 2 T extra-virgin olive oil
• 2 large sweet potatoes, peeled and cut into small pieces
• 2 stalks celery, chopped
• 2 shallots or 1/2 red onion, chopped
• Kosher salt and freshly ground pepper
• 4 roasted red bell peppers; peeled, seeded and pureed
• 4 to 5 sun-dried tomatoes
• 4 C low-sodium chicken or vegetable broth
• 2/3 C sour cream
• 1/4 C chopped fresh cilantro
• 1/3 C shredded pepper jack cheese

Directions:

Heat the olive oil in a large pot over medium-high heat. Add the potatoes, celery, shallots, and pepper to taste and cook, stirring frequently, until the potatoes begin to soften, about 5 minutes. Add the pureed red peppers, sun-dried tomatoes, chicken broth and 1 cup water. Cover and bring to a simmer, then uncover and cook until the potatoes are tender, about 15 minutes.

Transfer the soup and sour cream to a blender and, keeping the lid slightly ajar, puree until smooth. Season with salt and pepper and stir in half of the cilantro. Divide among bowls and sprinkle with cheese and remaining cilantro.

Nutrition Facts

Serving Size 619 g

Amount Per Serving

Calories 336 Calories from Fat 140

% Daily Value*

Total Fat 15.6g 24%

Saturated Fat 6.2g 31%

Trans Fat 0.0g

Cholesterol 17mg 6%

Sodium 117mg 5%

Total Carbohydrates 44.3g 15%

Dietary Fiber 7.6g 30%

Sugars 6.0g

Protein 6.9g

Vitamin A 12% • Vitamin C 399% Calcium 7% • Iron 28%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in cholesterol
• Low in sodium
• High in potassium
• Very high in vitamin B6
• Very high in vitamin C

Baked/Fried Falafel Sandwiches with Lemon Tahini Sauce

I really, REALLY enjoy this meal (oh, and the leftovers are DELISH). HERE and HERE are the original recipes, in case you're interested.

Baked/Fried Falafel Sandwiches with Lemon Tahini Sauce (Revised 6/27/13)

Ingredients: 

Servings: 4-5

Prep & Cook time: 40 minutes

Falafel:

• 2 15oz can chickpeas, drained
• 2-3 green onions, coarsely chopped
• 1 large clove garlic, minced
• 1 egg
• 1/2 lemon, juiced
• 1/4 C finely chopped parsley
• 2 T finely chopped cilantro
• 1 1/2 t ground cumin
• 1 1/2 t ground coriander
• ½ t cayenne pepper
• ¼ t pepper
• 1/3 C whole wheat flour 
• 1/4 C whole wheat flour (for shaping patties)
• Vegetable oil (for frying)

Lemon Tahini Sauce

• 1 T tahini paste
• Juice of 1/2 lemon
• 2 T olive oil
• 1/4 C plain greek yogurt
• 2 T parsley, finely chopped

Remaining Ingredients:

• 1/2 C feta cheese, crumbled
• 8 pita breads (5” diameter)
• 1 C red onion, thinly sliced
• 2 C tomatoes, chopped
• 2 C lettuce, chopped

Heat oil in deep frying pan at medium heat (360° F). Combine chickpeas, onions, garlic, egg, lemon juice, parsley, cilantro and spices in a food processor and pulse until well blended. Scoop the bean mixture into a bowl and stir in flour. Pour remaining flour (for shaping patties) onto a plate. Shape into 12 equal sized patties and roll in flour. Place patties in oil and fry, both sides, approximately 4 minutes each (until browned).

OR

Preheat oven to 400° F. Place patties on a cookie sheet and brush with olive oil. Bake 10 minutes on each side.

Whisk the tahini, lemon juice, olive oil, yogurt and parsley in a small bowl.

Divide the hot falafel between the warmed pita breads and top with chopped lettuce, tomato, red onion, feta, and lemon-tahini sauce.

Sorry, folks, I don't know how to calculate how much fat/calories frying adds. From my research, I'd say add 100-150 calories per serving if you choose to fry vs. bake.

Nutrition Facts

Serving Size 446 g

Amount Per Serving

Calories 678 Calories from Fat 136

% Daily Value*

Total Fat 15.1g 23%

Saturated Fat 4.2g 21%

Trans Fat 0.0g

Cholesterol 47mg 16%

Sodium 1221mg 51%

Total Carbohydrates 111.3g 37%

Dietary Fiber 12.2g 49%

Sugars 5.6g

Protein 25.0g

Vitamin A 17% • Vitamin C 53% Calcium 27% • Iron 44%

Nutrition Grade A-

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sugar
• Very high in vitamin B6