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Moosewood Cookbook = Vegetarian Bliss

moosewood cookbookAges ago in Toronto, my former roommate Mariana introduced me to the Moosewood Cookbook.  That was almost a decade ago, and now it’s finally part of my own collection.  It’s vegetarian and world famous – dating back to 1973.  In fact, The New York Times named Moosewood a top 10 bestselling cookbook of all time!

Moosewood was is an Ithaca, New York restaurant and many of the recipes came straight from their menu, which must have been truly ahead of it’s time. Consider how niche vegetarianism was in the early ’70s compared to today.  On the other hand, as I learned in Anthropology of Gastronomy class, vegetarianism has trended on and off since ancient Greece and India!

I am considering pulling a Julia & Julia with this cookbook – devoting myself to tryingcampbells mm salt every single recipe and blogging about it.  So far, I made the Spicy Tomato Soup, but couldn’t resist modifying the recipe to include half a cup of parboiled rice, in homage to the crappy Campbell’s Condensed Tomato Rice Soup I liked as a kid!

Moosewood’s Spicy Tomato Soup
Ingredients

  • Olive Oil, 1 tbsp IMG_0659
  • Onions, raw, 1 cup, chopped 
  • Garlic, 3 cloves 
  • Salt, 1 tsp 
  • Dill weed, dried, 1 tsp 
  • Pepper, black, 1 tsp 
  • Red Ripe Tomatoes, 800 grams 
  • Water, tap, 2 cup (8 fl oz) 
  • Honey, 1 tbsp 
  • Sour Cream, reduced fat, 1 tbsp 
  • Red Ripe Tomatoes, .5 cup, chopped or sliced 

Directions

Saute onion and garlic in oil with spices.  Add tomato and honey, simmer over low heat 20 – 30 min.
5 minutes before serving, whisk in sour cream, fresh tomatoes and top with minced herbs (like parsley or basil).
6 Servings

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Soup Review

To be honest, I didn’t see in the ingredient list what was so ‘spicy’ about this soup, so besides the half cup of rice, I added two chili peppers and a bit of cayenne.  Because the can of tomatoes was labelled with no added salt, I did add a pinch while sauteing the onions, (but beware – generally canned foods have high sodium content.)

I also used homemade mushroom stock instead of tap water.  Why not fortify your soup with extra nutrients?  Homemade stock also ensures a richer taste to soups, stews, or sauces, so every once in a while I make a huge pot of stock and store it in litre containers in my deep freeze.

The tablespoon of honey was delish in this soup and cut the tomato acidity nicely. The rice and chunky slices of onions gave this soup a hearty feel and texture, the aroma was lovely, the colour was pleasing, and “delicious as usual” was how my squeeze described this soup.  Hehe!

Naturally, this soup left Campbell’s Tomato and Rice in the DUST!

NutritionLabel - spicy tomato soup moosewood

Uber Healthy Lunch

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Anthropology of Food class

Julia Mirabella has a new recipe book out called Mason Jar Salads which is definitely worth the buy; it inspired me to grab a mason jar and create one on the spot using my fridge ingredients.

According to the book, if you pack these salads in the right order and tightly into the mason jar, you can refrigerate five on a Sunday and the last one will still be fresh by Friday! Great idea, and so healthy. This salad left me filled right up for the day, and I was pleasantly amazed at how well beans, green leaves, and grains can compliment each other in a salad.

Black beans were soaking in apple cider honey vinaigrette at the bottom of the jar, and from there you can see some finely chopped jalapeno above carrots and tomato. I mixed a few craisins in with the spinach and topped the jar with some of my kitchen-grown radish sprouts, and a bunch of feta cheese mmmmm. I had to restrain myself from throwing sunflower seeds and chopped apples in — you just have to stop somewhere!

The recipes in the book are really delish looking. My grocery list is ready to go, so next week I’ll be flashing around some more uberhealthy lunches hehe.

So, hey, if even my superfit nutrition teacher bothered to scribble the book’s title down after seeing it, you know it’s gotta be good!

Fruit Leather

wpid-20140907_150449.jpgI picked up a dehydrator so jumped on making some fruit leather using my fantastic Vitamix.

Here is my first batch:
Bananas, strawberries, apple, peach, and unsweetened coconut flakes as garnish.

There are four trays, so if you divide each tray in four, the contents of one piece of fruit leather is:
¼ banana, 2 strawberries, 1/6 apple, 1/12 peach, 1/4 tbsp unsweetened coconut flakes

Using the Nutrient Value of Some Common Foods guide by Health Canada I was able to calculate the nutrient value per serving of fruit leather.

Banana Strawberry Apple Peach Coconut TOTAL
Calories (kcal) 26.25 7.7 12 4.65 110 160.6
Carbohydrates (g) 6.75 1.7 3.17 1.1 4 16.72
Fat (g) 0 0 0 0 10 10
Saturated fat (g) 0 0 0 0 9 9
Sodium (mg) 0.25 0.285 0.16 0  0 0.695
Sugar (g) 3.5 1.14 2.33 0.98  1 8.95
Protein (g) 0 0.285 0 0.12  1 1.405
Fibre (g) 0.525 0.54 0.43 0.23  2 3.725
Vitamin C (µg) 2.5 14 1 0.73  0 18.23
Vitamin A (µg) 1 0.285 0.66 1.96  0 3.905
Iron (mg) 0.0075 0.01 0.03 0.002  0.4 0.4495
Calcium (mg) 1.5 3.7 1.33 0.73 0 7.26
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Mmm – Fruit Leather

Fruit Leather label

 

 

 

 

 

 

 

 

 

There is a handy-dandy online nutrition label generator that is quite handy for making your own labels and calculating the daily nutrition values for the average 2,000 calorie-a-day diet.

Here is a chart with the recommended daily values of intake that we should be aiming for each day regarding nutrients – it comes from healthycanadians.gc.ca

Daily Values
Nutrient Daily Value (DV)  
Fat 65 g
Saturated and trans fats 20 g
Cholesterol 300 mg
Sodium 2400 mg
Carbohydrate 300 g
Fibre 25 g
Vitamin A 1000 RE
Vitamin C 60 mg
Calcium 1100 mg
Iron 14 mg

 

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