Wednesday, June 20, 2012

High Protein Hummus

These past two weeks I haven't really cooked anything new, taking care of a kitten requires a lot of time and effort! Lily is now seven weeks old and it is so wonderful to be able to witness all her discoveries. At four weeks she started climbing everything and now she is running at a super speed and starting to jump. She also started scratching some furniture (and us!) so I had to use the double-sided tape method to scare her away (and a spray bottle for emergency situations). It's been a fun experience so far, I hope she grows up to be a sweet loving cat, she's been very sociable from day one so we'll see...





So yesterday I finally got to try something new, I am in the process of cleaning out my pantry, I love food shopping but I never get to cook all of the things I buy. In the past three weeks I've been trying to buy just the basics (milk, eggs, peanut butter!, etc.). So I cooked a bag of chickpeas I've had waiting for a while (only 20 minutes in the pressure cooker, unbelievable!) and decided to make a high protein and more nutritious version by adding protein powder, cauliflower and coconut oil. This recipe was inspired by the book Veganomicon ( a must for any vegetarian household!). Hope you like it, I loved it :-)



High Protein Hummus

by Ruth Reynoso-Sance
Prep Time: 15 minutes
Keywords: blender simmer steam stove-top appetizer entree sandwich side vegetarian, vegan cauliflower chickpeas







Ingredients (8 servings (1/2 cup each))
  • 3 cups garbanzo beans, cooked ( or 2 cans)
  • 4 cloves garlic, minced
  • 2 cups cauliflower, boiled
  • 2 scoops unflavored protein powder (25 g of protein per scoop)
  • 2 tablespoons Tahini sauce
  • 2 tablespoons coconut and/or olive oil
  • Juice of 1 medium lemon
  • 1 tablespoons ground cumin
  • Salt, to taste
  • Water
  • Paprika and Parsley for garnish
Instructions

In a blender or food processor add all the ingredients except the paprika and parsley and process until smooth, add water to reach the desired consistency.
Garnish with paprika and parsley
Enjoy!!


Nutritional Information
Calories: 218
Total Fat: 9.7 g (Saturated 3.8 g, Polyunsaturated 0.8 g, Monounsaturated 0.6 g, Trans 0 g)
Cholesterol: 0 mg
Potassium: 241.5 mg
Total Carbs: 20.3 g
Dietary Fiber: 5.8
Sugars: 3.6 g
Protein: 13.7 g
Vitamin A: 0.4%
Vitamin C: 31.2%
Calcium: 4.0%
Iron: 17.9%
Percent Daily Values are based on a 2000 calorie diet.
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Friday, June 1, 2012

Vegetarian Ragù

It has been a while since I posted a recipe, my apologies! If you keep reading you'll find out why!
This tomato sauce is by far the best one I've ever made, it is so succulent and full flavor and it has other nutritious ingredients hidden in it! Deliciously enjoyable with any pasta :)





Vegetarian Ragù

by Ruth Reynoso-Sance
Prep Time: 1 hour
Cook Time: 30 minutes






Ingredients (10 cups)
  • 2 cups onions, chopped
  • 1 teaspoon olive oil
  • 3 garlic cloves, minced
  • 2 seitan cutlets
  • 1 eggplant (about 1lb)
  • 1 (28 oz) can crushed tomatoes
  • 1 (8 oz) can tomato sauce ( I used Goya Spanish Style sauce)
  • 2 tablespoons fresh parsley, chopped
  • 2 teaspoons dried basil
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon black pepper
  • 2 - 3 teaspoons salt, or to taste
  • 4 tablespoons organic vegetarian bacon bits ( I use Bac'uns)
  • 2 cups water, more if needed
  • 1/4 - 1/2 teaspoon baking soda, one pinch at a time
Instructions
Peel and slice the eggplant.
Rub coarse salt on each slice and let them rest in a colander for 30 minutes.
Rinse the eggplant slices very well to get rid of all the salt.
Fill a large pot with unsalted water, add the eggplant and boil it until it becomes soft.
Meanwhile, pour the oil in the pressure cooker and add the onions.
Cook until they become tender.
Add the garlic and cook for 30 seconds.
Cut the seitan cutlets into bite-size pieces and add to the onions.
Let them brown while the tomato sauce gets prepared.
Drain the eggplant slices.
In a blender or food processor combine the eggplant, crushed tomatoes and tomato sauce.
Process until everything gets pureed.
Add the puree to the onions and seitan.
Add the rest of the ingredients except the baking soda.
Close the lid of the pressure cooker and cook for 30 minutes (start counting after steam starts to escape).
Open the lid using the natural release process and taste.
If too acidic add baking soda, one pinch at a time, stirring each time.
Serve with your favorite pasta!
**If not using a pressure cooker, simmer the sauce for 1 to 1 1/2 hours, adding water as necessary.**





Nutritional Information per cup
Calories: 118
Total Fat: 1.9 g (Saturated 0.3 g, Polyunsaturated 0.4 g, Monounsaturated 0.9 g)
Cholesterol: 0 mg
Sodium: 664.4 mg
Potassium: 512.5 mg
Total Carbs: 15.9 g
Dietary Fiber: 2.6 g
Sugars: 6.4 g
Protein: 9.5 g
Vitamin A 13.6%
Vitamin C 28.8 %
Calcium 6.2 %
Iron 10.8 %
Percent Daily Values are based on a 2000 calorie diet
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The reason why I've been so busy for the past week is because I've been taking care of this baby!!

At 4 weeks-old!


Her name is Lily and she's 5 weeks old. Last week a woman brought her in to the animal hospital where I work. She heard her cry the night before but could not find her, it was very dark and raining! The next morning she found her, the poor thing was soaking wet and freezing. The veterinarian said that if she had waited a few more minutes the kitten wouldn't have survived. Even though the woman was willing to do anything to save Lily, she could not give her a home. A few months back I had opened myself to the possibility of adopting a cat if the situation arose and here I was, holding back from thinking twice I told the woman I would take her.


The first night Lily could not even walk, her legs would give out and all she wanted to do is sleep. I woke up every few hours to check up on her and finally at 5 o'clock in the morning she accepted some kitten milk. Little by little she started playing, asking for food and doing everything a kitten should be doing.  It has certainly been an adventurous week and there's still so much to learn!!

Learning to climb, LOL!








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