How Tracy Got Hot » Vegetarian and Vegan Recipes

Breakfast Pizzas

author — Fri, 11 Dec 2009 18:06:28 +0000

Greet-the-Sun Breakfast Pizzas

Prep time: 10 minutes | Start to finish: 20 minutes | Serves: 4

Details:

Pizza for breakfast? Why not? It’s especially tasty when topped with a sunny-side-up egg and veggies. Quarter or halve the recipe for just one or two pizzas, and try shredded part-skim mozzarella instead of feta, if you like.

Ingredients:

5 teaspoons extra-virgin olive oil, divided
4 ounces packed spinach (4 cups)
2 (6-inch) whole-grain pitas, halved horizontally
2 large plum tomatoes, thinly sliced
4 large eggs(I use egg whites)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 ounces reduced-fat feta cheese, crumbled (1/3 cup)

Enlarge Image

Nutritional Information:

250 calories
13 g total fat (3.5 g sat)
21 g carbohydrate
13 g protein
3 g fiber
500 mg sodium

Directions:

Preheat oven to 450°F.
In a large nonstick skillet, heat 1 teaspoon of oil over medium heat. Add spinach, in batches if necessary, and cook until wilted, 2 to 3 minutes.
Brush inside of each pita round with 1 teaspoon oil. Place pita rounds, oiled side up, on a large baking sheet and bake until starting to brown, about 5 minutes. Remove from the oven.
Divide tomatoes and spinach evenly among pita halves, leaving an empty space in the center of each for an egg. Crack 1 egg into the center of each pita. Sprinkle with salt and pepper, return to the oven, and bake until yolks are lightly set, 8 to 10 minutes. Sprinkle with cheese and continue baking until cheese has softened, about 2 minutes more. Serve warm.

Recipe reprinted with permission from The South Beach Diet Taste of Summer Cookbook. For information on the book, click here.

This pizza was quick and tasty .

Mac Un-Cheese

author — Fri, 11 Dec 2009 18:01:38 +0000

Makes 6-8 servings

1 lb (16 oz) pasta
2 cups vanilla soy/rice milk
2 tablespoons soy margarine
* 2 tablespoons vegan mayonnaise (such as Vegenaise® or Nayonaise®)
1 cup nutritional yeast
1 teaspoon turmeric
1/4 teaspoon ground sage
1 teaspoon salt
3/4 teaspoon ground pepper
1/2 teaspoon garlic powder

Cook pasta and drain. In a large bowl, combine pasta and all other ingredients. Mix thoroughly and enjoy.

For variety, mix in one cup of steamed vegetables, such as broccoli or peas.

*optional, but recommended for creamier meal

Missing Egg Sandwich

author — Fri, 11 Dec 2009 18:01:13 +0000

Makes 4 sandwiches

1/2 pound firm tofu, mashed (about 1 cup)
2 green onions, finely chopped
1 tablespoon vegan mayonnaise (such as Vegenaise® or Nayonaise®)
2 tablespoons pickle relish
1 teaspoon stoneground mustard
1/4 teaspoon cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
8 slices whole wheat bread
4 lettuce leaves
4 tomato slices

Combine the mashed tofu with the green onions, vegan mayonnaise, pickle relish, mustard, cumin, turmeric, and garlic powder. Mix thoroughly.

Spread on whole wheat bread and garnish with lettuce and tomato slices.

Baja Vegetable Wraps

author — Fri, 11 Dec 2009 18:00:51 +0000

Preparation Time: 20 minutes
Cooking Time: 20 minutes
Servings: 6-8

1 onion, chopped
1 green bell pepper, chopped
1 carrot, cut in half lengthwise, then sliced
½ teaspoon minced garlic
½ cup vegetable broth
1 bunch green onions, cut into 1 inch pieces
1 ½ cups sliced Napa cabbage
1 tablespoon soy sauce
1 teaspoon chili powder
1 teaspoon leaf oregano
2 cups chopped fresh tomatoes
2 cups chopped fresh spinach (packed)
2 15 ounce cans black beans, drained and rinsed
½ cup salsa
1-2 tablespoons chopped fresh cilantro
Tabasco or other hot sauce to taste

Place the onion, bell pepper, carrot, and garlic in a large pot with the vegetable broth. Cook, stirring occasionally, for about 4-5 minutes. Add green onions, Napa cabbage, soy sauce, chili powder and oregano. Continue to cook, stirring occasionally, for about 10 more minutes. Add the tomatoes, spinach, beans and salsa. Cook an additional 5 minutes. Remove from heat, stir in the cilantro and hot sauce to taste. Roll up in a warm tortilla and eat.

Hints: This may also be served over baked potatoes or whole grains.

This keeps well in the refrigerator and reheats well, so it makes a fast meal for lunch later in the week.

Jicama, Tomato, and Black Bean Salad

author — Fri, 11 Dec 2009 18:00:44 +0000

A Delicious Salad to Savor

Salads don’t have to be an uninspired mixture of lettuce and whatever vegetables you happen to have in the fridge. In fact, it’s quite easy to create nutritious, filling salads that are incredibly flavorful—the key is to experiment with different vegetables, fruit, cheese, and even spices. Then simply top with a tasty dressing and dig in! Here is a unique salad recipe to try:

Prep time: 15 minutes

Makes 4 (1-cup) servings

Description
Jicama, a delightfully crunchy Mexican root vegetable, is often eaten raw in salads and slaws. Tossed with a zesty lime dressing and mixed with beans and juicy tomatoes, it makes an easy, irresistible salad. Prepare a double batch and take it along to your next potluck—just be ready to share the recipe!

Ingredients
3 tablespoons fresh lime juice
1 garlic clove, minced
1/2 teaspoon ground cumin
3 tablespoons extra-virgin olive oil
1 (15-ounce) can black beans, rinsed and drained
1 small jicama, peeled and chopped
3 tablespoons diced red onion
1/4 cup chopped fresh cilantro
Salt and freshly ground black pepper

Instructions
Whisk together lime juice, garlic, and cumin in a large mixing bowl; slowly whisk in oil. Add beans, jicama, tomatoes, onion, and cilantro. Toss to combine, season with salt and pepper, and serve.

This recipe is from The South Beach Diet Quick & Easy Cookbook.

Nutritional Information
190 calories
11 g fat (1.5 g sat)
22 g carbohydrate
4 g protein
9 g fiber
400 mg sodium

Mandarin Spinach Salad

author — Fri, 11 Dec 2009 18:00:42 +0000

Mandarin Spinach Salad
Serves 2

5 ounces washed spinach leaves
2 10-ounce cans mandarin oranges
2 tablespoons sesame oil
2 teaspoons soy sauce
1/2 cup sunflower seeds, pine nuts, or crushed almonds

Mix all of the ingredients in a large bowl and serve immediately.

Butternut Squash Pizzas with Rosemary

author — Fri, 11 Dec 2009 18:00:40 +0000

Are you a Vegetarian or Vegan? These recipes will be just for you. Start eating for your Beachbody.

INGREDIENTS

1 cup thinly sliced onion
1/2 butternut squash – peeled, seeded, and thinly sliced
1 teaspoon chopped fresh rosemary
salt and black pepper to taste
3 tablespoons olive oil, divided
1 (16 ounce) package refrigerated pizza crust dough
1 tablespoon cornmeal
2 tablespoons grated Asiago or Parmesan cheese

DIRECTIONS

Preheat oven to 400 degrees F (205 degrees C). Place sliced onion and squash in a roasting pan. Sprinkle with rosemary, salt, pepper, and 2 tablespoons of the olive oil; toss to coat.
Bake in the preheated oven for 20 minutes, or until onions are lightly browned and squash is tender; set aside.
Increase oven temperature to 450 degrees F (230 degrees C). On a floured surface, roll each ball of dough into an 8 inch round. Place the rounds on a baking sheet sprinkled with cornmeal (you may need 2 baking sheets depending on their size). Distribute squash mixture over the two rounds and continue baking for 10 minutes, checking occasionally, or until the crust is firm. Sprinkle with cheese and remaining tablespoon olive oil. Cut into quarters, and serve.

PREP TIME	20 Min
COOK TIME	30 Min
READY IN	50 Min

Review: This recipe is so delicious. If you love butternut squash you are going to be amazed at how many different things you can use the base mixture on. allrecipes.com

Tracy Garcia

Barbeque Seitan Sandwiches

author — Fri, 11 Dec 2009 18:00:39 +0000

Makes 4 servings

1 small red onion, chopped
1 16-ounce package of seitan strips or chunks of seitan cut into strips (try White Wave Vegetarian Stir Fry Strips or Lightlife Steak Style Strips)
1 1/2 tablespoons vegetable oil
2 1/2 to 3 cups vegetarian barbeque sauce
4 sandwich rolls (I use Ezekiel Bread)
hot sauce to taste
garnish: lettuce, tomato, green pepper, if desired

Drain seitan and set aside.

Sauté the onion in vegetable oil in a large pan over high heat until soft.

Add seitan, and cook until lightly browned, stirring often. Add barbeque sauce, reduce to medium heat, and cook, stirring every 5 minutes, until the barbeque sauce has thickened to completely coat the seitan (about 30 to 45 minutes).

Add hot sauce to taste. Spread seitan mixture on rolls and garnish, if desired.

Flax Waffles

author — Fri, 11 Dec 2009 18:00:38 +0000

Team Beachbody’s Favorite Recipes

2 cups whole wheat flour

1 cup white flour

4 Tbsp. sugar

6 Tbsp. baking powder

4 Tbsp. ground flaxseed

1/2 tsp. salt

4 eggs

3 cups skim milk

1/4 cup olive oil

Mix dry ingredients. Mix wet ingredients separately. Then, mix everything together and whisk until smooth. Pour about 3/4 of a cup of batter at a time onto waffle iron. Cook the waffles until they almost stop steaming. Makes about 11 waffles. If you don’t eat them right away, you can freeze them.

Preparation Time: 10 minutes
Cooking Time: 5 minutes

Nutritional Information: (per serving)

Calories: 245

Protein: 9 g

Fiber: 4 g

Carbs: 36 g

Fat Total: 9 g

Saturated Fat: 1.5 g

Tangerine and Jicama Salad Recipe!

author — Fri, 11 Dec 2009 18:00:34 +0000

Tangerine and Jicama Salad Recipe! vegetarian and vegan

The salad is a simple creation but peeling and sectioning the tangerines might seem intimidating if you’ve never done it before. Although some might think that tangerines don’t yield enough fruit to make this method worth the effort, I disagree! It really didn’t take much time at all and I enjoyed this salad even more than the orange salads I usually make! Here are some step-by-step photos to show you the process:

1. Cut off the top and bottom of the tangerine.

2. Using a sharp knife, carefully cut off the peel in sections, being sure to remove all of the white pith as you go.

3. Continue until the tangerine has been peeled completely.

4. Holding the tangerine in one hand and a paring knife in the other, carefully remove each section by cutting just inside the white membrane on either side.

5. Don’t throw away any of the peels or empty membranes, you’ll be salvaging the leftover juice from these later!

5. You should end up with perfectly smooth, bite-size, membrane-free tangerine pieces. I peeled and sectioned 4 or 5 tangerines to get this amount (enough for my lunch!):

Next comes the jicama! If you aren’t familiar with this slightly sweet, crunchy root, Wikipedia offers a good explanation. It might not be the prettiest thing to look at, but jicama is wonderful in salads!

I usually shred it, but this time I decided to try it cubed.

I wanted to have equal parts tangerine and jicama but I just eyeballed the amount instead of actually measuring.

Next, I chopped up a handful of cilantro leaves to sprinkle over the top.

Now for the dressing. Hopefully you listened to me and saved that pile of tangerine peels and membranes! You want to squeeze every last bit of juice from that mess! You can even pour off the juice that has collected on the cutting board and whatever has collected in the bowl or plate of tangerine sections. You should be able to salvage about a tablespoon of juice per peeled tangerine. Exact amounts aren’t important, just collect as much juice as you can and put it in a bowl. This is about a quarter cup of juice:

Next, pour in an equal amount of extra virgin olive oil:

Then add one a clove or two of fresh chopped garlic (I used one clove for 1/4 C. juice and 1/4 C. olive oil):

Finally, whisk it all together! If you don’t have a cute little whisk like this one, don’t worry! A fork will do just fine.

To finish your salad, sprinkle the plate of tangerines and jicama with fresh ground black pepper, sea salt and a sprinkle of crushed red pepper (if you like it spicy, add lots of crushed red pepper, it’s great that way). Pour a few spoonfuls of dressing over the salad and reserve the rest for another use.

Now it’s time to eat!

This is a wonderful salad I got from Nicole at http://www.pinchmysalt.com This was simple and tasty.