TMR and wife came to my world for a few hours yesterday. We had good conversation and good heart healthy food for lunch. We had Salisbury Steak, carrot and white bean salad, and a big green salad. Of course for desert we had the, cinnamon rolls. The meal was all plant based and fat free.
I promised to put the recipes on line to share with everyone.
Also at the bottom are a few recipes that we talked about that have nutritional yeast.
Salisbury Steak:
1/4 Cup Cooked Lentils, Drained (little more than 1/8 cup dry)
1/2 Cup Old Fashioned Oats
1 1/4 Cups Cooked Brown Rice (3/4 cup dry)
2 Tablespoons Wheat Germ
2 Tablespoons Wheat Gluten
1/2 Tablespoon Ground Flaxseed
1 1/2 Teaspoons Chili Powder
1/4 Teaspoon Poultry Seasoning
1/4 Teaspoon Black Pepper
1/4 Teaspoon Salt
1 Teaspoon Garlic Powder
1 Teaspoon Onion Powder
1 1/2 Tablespoon Low Sodium Soy Sauce
Ingredients For Gravy
1 Medium White Onion, Chopped
1 Tablespoon Ketchup
1/2 Tablespoon Low Sodium Soy Sauce
2 Tablespoons Whole Wheat Flour
1 1/4 Cups Water
1/2 Teaspoon Onion Powder
Pepper and Salt to taste
Prepare skillet first. We don't want to turn it on yet, we just want to have it ready to lay the steak patties into the skillet. So coat skillet with thin layer of water.
Next in a food processor coarsely chop lentils, oats and rice, about 7 pulses. We just want to break them up, not puree them, so careful careful. Plop that into a mixing bowl and add the wheat germ, wheat gluten, flaxseed, chili powder, poultry seasoning, pepper, salt, garlic and onion powder and soy sauce. Kneed together ingredients with your hands untl well combined. Split mixture into 5 equal parts. May need to add water - one Tbsp at a time - so the mixture sticks together. Heat skillet between medium to low. Now that the skillet is hot shape portioned mixture into oval patties and place into skillet and cook 10 minutes, 5 minutes on each side, covered. Adding a teaspoon of water here and there to the skillet if it looks like it's going to burn.
Remove patties from the pan and set aside. Add onion to skillet and cook on medium, stirring constantly until caramelized. Push onion to the side of the pan.
In a jar with a tight fitting lid put ketchup,soy sauce, flour, water, onion powder and salt and pepper to taste. Put lid on jar and shake until all lumps are gone. Pour into skillet stirring together with onions and bring to a boil until thickened. Add steak patties back to the pan and coat patties with gravy. Serve.
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Carrot/White Bean Salad
3 TBS fresh lemon juice
1/4 tsp fine grain salt
1/2 cup thinly sliced shallots (optional)
2 cups sliced carrots cut into thin coins
1 cups cooked white beans (or 1 can rinsed)
1/4 cup chopped fresh dill
2 TBSP brown sugar
Put lemon juice, salt, and shallots in a small bowl and set aside.
In skillet over medium high heat, toss carrots with splash of water and let them cook in a single layer. Keep cooking (adding small amounts of water as needed to prevent burning), tossing gently every few 2 to 3 minutes until carrots are soft and browned (approx 12 minutes total).
Add beans and dill to skillet and cook for another five minutes or until the beans are well heated. Add more water if needed to prevent burning.
Place contents of skillet into large mixing bowl, sprinkle with brown sugar and pour lemon mixture over the top. Toss gently. Let sit for ten minutes and toss gently once again. Adjust tast with more salt, sugar, or lemon juice as needed to balance flavors.
Serve warm or at room temperature.
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Cinnamon Rolls are posted here on post # 170
please make sure you read the modification/changes I made to the on line recipe.
http://www.tractorbynet.com/forums/related-topics/204681-wish-me-luck-fast-ambulance-17.html
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Recipes with nutritional yeast
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Homemade VEG chicken broth:
1/2 cup nutritional yeast
1 tsp onion powder
1/4 tsp garlic powder
1 tsp celery seed
2 1/2 tsp Italian seasoning
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Note: The Cheesy sauce is a what I call a transitional food to get weaned from cheese. It is more heart healthy than cheese and has 1/4 less fat and no cholesterol, but with the nuts it exceeds the amount of fat/oil for those with heart disease.
Compared to cheddar cheese:
Cheesy Sauce 2g fat, 0 cholesterol
Cheddar Cheese 9g fat, 30mg cholesterol
Cheesy Sauce
1/4 cup raw almonds or raw cashews (cashews are softer, so may work better in some blenders.) plain, no salt, cashew butter also works well.
2 cups water
1 tsp. salt (or less to your taste)
1/4 cup nutritional yeast
1 tsp onion powder
1/2 tsp garlic powder
3 Tbsp cornstarch or arrowroot powder
1 Tbsp. lemon juice to taste. (More makes it a sharper cheese flavor, less a milder flavor)
1/3 cup roasted or fresh red bell pepper (optional for color)
Option: blend 1 tsp canned jalapeños for a great nacho-style cheese.
1. Blend all ingredients until smooth.
2. Pour into a saucepan and bring to a boil while stirring constantly.
3. It will thicken to nacho cheese consistency. Serve hot.
Nutritional Info for ¼ cup sauce
45 calories
2 grams fat
0 mg. cholesterol
Great over macaroni for mac & cheese
•This is great as a dip for chips, over taco salad, on tacos or burritos, over vegetables, and over baked potatoes.
•Try sautéing veggies, pouring cheesy sauce over the veggies, then serving the cheesy veggies over baked potatoes.
•Add to broccoli soup for broccoli-cheddar soup.
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