Month: October 2018

Another Healthy Delicious Fall Weather Soup Dish, brought to you by Physicians Committee for Responsible Medicine-Enjoy

We think you’ll love this traditional Mexican soup as much as we do! It is wonderful and satisfying, with or without the optional avocado.

Makes 4 servings

Ingredients

8 ounces whole-wheat spaghetti, broken into 1-inch pieces
1 (14.5-ounce) can diced tomatoes
1/2 white onion, roughly chopped
3 garlic cloves, peeled
10 cups vegetable stock
2 zucchini, diced
1 large avocado, diced (optional)

Directions

In a medium pot, bring the vegetable broth to a boil and then set aside.

Heat a large pot over medium-low heat. Once hot, add noodles and stir. Continue to cook until lightly toasted and golden brown, about 3 minutes. While the noodles are browning, place the tomatoes, onion, garlic, and 2 cups of the vegetable stock in the blender and process until smooth. Strain this mixture directly into the golden noodles still in the hot pot. Stir to prevent the noodles from sticking, and simmer for 1 minute. Add the rest of your stock and boil until noodles are al dente, stirring often. Season with salt and pepper.

Set a medium sauté pan to medium-high heat. Add zucchini and sauté in water for 3 to 4 minutes, until tender. Season with salt and pepper. Add to soup, top with optional avocado, and serve.

Source: Dora Stone, chef and photographer, founder of mmmole.comand dorastable.com

Per serving: Calories: 303; Fat: 3.7 g; Saturated Fat: 0.6 g; Calories from Fat: 10.3%; Cholesterol: 0 mg; Protein: 13 g; Carbohydrates: 61 g; Sugar: 8.9 g, Fiber: 9.2 g; Sodium: 1763 mg; Calcium: 93 mg; Iron: 4 mg; Vitamin C: 27.2 mg; Beta-Carotene: 1605 mcg; Vitamin E: 1 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Suite 400
Washington, D.C. 20016

Your Vegan Recipe of the Week No-Oil Asparagus and Pea Soup Brought to you by Physicians Committee for Responsible Medicine

This soup is loaded with flavor and nutrients, without oil or salt!

Makes 8 1-cup servings

Ingredients

2 bunches fresh asparagus, washed and trimmed
3 cups frozen peas
2 cups unsweetened, plain almond milk
2 cups low-sodium vegetable stock
1/4 cup nutritional yeast
2 shallots, peeled and sliced 1/4-inch thick
6 garlic cloves, peeled and cut in half lengthwise
2 tablespoons tahini
2 tablespoons lemon juice
1 tablespoon water
Salt and pepper, to taste
Optional: 1 spaghetti squash

Directions

Whisk together the tahini, water, and lemon juice.

To make roasted spaghetti squash soup bowls, preheat oven to 375 F. Cut spaghetti squash in half and remove seeds with spoon. Brush with the lemon tahini mixture and place cut side down on a parchment-lined baking sheet. Bake for 35 to 45 minutes, depending on the size of your squash. The edges should just be starting to brown.

If your oven isn’t already preheated for baking spaghetti squash bowls, preheat to 375 F. Line a baking sheet with parchment paper. Arrange the trimmed asparagus, sliced shallots, and garlic on the baking sheet and brush with the lemon tahini mixture. Sprinkle with salt and pepper and toss to coat. Bake for 20 to 25 minutes, or until just starting to brown. Remove from oven and set aside. You will have leftover sauce that you can reserve for a soup drizzle.

In large pot, add vegetable stock and almond milk. Cook over medium heat for about 5 minutes.  Add the reserved shallots and garlic cloves along with the frozen peas and cook for another 5 to 7 minutes, stirring well. Add the nutritional yeast and salt and pepper to taste.

Put the roasted asparagus spears in a high-speed blender. Pour the pea soup mixture on top. Blend for about 2 minutes or until thoroughly creamy.

Return to pot over low heat and adjust seasonings as you see fit.

Chef’s Notes: Fill your spaghetti squash bowls with soup and serve with a spoon and fork. Top with corn, peas, or asparagus spears, or drizzle with the remaining lemon tahini sauce.

Source: Kristen, founder of HelloNutritarian.com

Per serving: Calories: 100; Fat: 3.1 g; Saturated Fat: 0.4 g; Calories from Fat: 3.1%; Cholesterol: 0 mg; Protein: 6.7 g; Carbohydrate: 13.1 g; Sugar: 3.1 g; Fiber: 4.4 g; Sodium: 251 mg; Calcium: 170 mg; Iron: 2 mg; Vitamin C: 10.1 mg; Beta-Carotene: 832 mcg; Vitamin E: 2.1 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Suite 400
Washington, D.C. 20016
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Contact: 202-686-2210 | info@pcrm.org | PCRM.org

Vegan Recipe of the Week – Don’t let the word “Vegan” scare you away – These recipes are Delicious!

These recipes are graciously given to us from Dr. Neal Barnard, founder of Physicians Committee for Responsible Medicine.

If you haven’t baked with chai tea before, you’re in for a real treat with this perfectly balanced breakfast cake. Reminiscent of coffee cake, this one has just the right amount of sweetness and spice. 

Makes 9 servings

Ingredients

1 cup strong chai
1/3 cup quick-cooking oats
1 cup whole wheat flour
1/2 cup unbleached white flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1/4 teaspoon ginger (use more for a spicier cake)
3/4 cup vegan sugar, such as demerara sugar
1/3 cup unsweetened applesauce
1 tablespoon vinegar
1/2 teaspoon almond extract
1 teaspoon vanilla extract
1/2 cup flaked coconut, 2 tablespoons reserved

Directions

Prepare the chai ahead of time by steeping two chai tea bags in one cup of boiling water until cool.

Preheat oven to 350 F. Grease an 8-inch square baking pan.

Combine the dry ingredients (oatmeal through sugar) in a medium-sized mixing bowl. Add the chai, applesauce, vinegar, extracts, and all but 2 tablespoons of the flaked coconut. Mix well, and pour the batter into the prepared pan. Sprinkle with the reserved coconut and bake for about 25 minutes, or until a tester inserted into the center of the cake comes out clean. Serve warm or at room temperature.

Source: FatFreeVegan.com

Per serving: Calories: 173; Protein: 3 g; Carbohydrates: 38 g; Sugars: 18.6 g; Total Fat: 1.7 g; Fiber: 3 g; Sodium: 285 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.