Green Cider Smoothie

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It's that time of year again. Cider time! I've recently started drinking green smoothies, and it seemed like a good way to use some of that gigantic jug of cider I got at Sam's Club. This is a tasty smoothie, and no, it doesn't taste like spinach. It tastes like creamy cinnamon-spiced sweet apple cider. Mmmmmm. It's filling, too. Give it a whirl.

Kari's Green Cider Smoothie
Makes 2 cups
　
1 cup apple cider (100%, not from concentrate)
2 cups raw spinach
1 Tbsp flaxseed meal
1/2 tsp cinnamon
1 medium frozen banana

In blender, combine cider and spinach and blend. Add remaining ingredients and blend. Pour into tall glass.
　
Per 2-cup smoothie:

272 calories, 3 g fat, 109 mg sodium, 62 g total carb., 7 g fiber, 45 g sugars, 5 g protein

114% vitamin A, 51% vitamin C, 9% calcium, 15% iron (percent Daily Values based on 2000 calorie diet)

Simple Southwest Salad--Black Beans and Hominy

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This salad is light and fresh and bright with the simple flavors of lime, garlic, and cilantro. There's a nice contrast of textures between crisp sweet onion and bell pepper and the soft beans, hominy and tomato. The colors are pretty too.

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Kari's Simple Southwest Salad--Black Beans and Hominy
makes about 6 cups

1 sweet onion, chopped
1 jalapeno or serrano chile, seeded and minced
1 large tomato, chopped
1 green bell pepper, chopped
2 clove garlic, minced
1 (15.5 ounce) can white hominy, rinsed and drained
1 (15.5 ounce) can black beans, rinsed and drained
2 Tbsp chopped cilantro
1 Tbsp chopped parsley
1 lime (juice from)
pinch salt and pepper, to taste

In a large bowl, combine all ingredients. Serve chilled or at room temperature.

Veggie Udon Soup

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Here's another favorite soup. This recipe is adapted from McDougall's Vegetable Udon Soup. You can find the McDougall recipe in his newsletter archives, December 2008. All of Dr. McDougall's newsletters have lowfat vegan recipes. Most are Mary McDougall's recipes.

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Kari's Veggie Udon Soup -- serves 4 to 6
(adapted from McDougall)

8 cups vegetable broth, unsalted
1/4 cup soy sauce
1 tsp minced ginger
3 cloves garlic, minced
1 medium onion, halved and sliced thin
1 portabella mushroom, black gills removed, sliced bite-size
6 white button mushrooms, sliced
1 carrot, peeled, sliced thin
3 lg heads baby bok choy, sliced
5 Napa cabbage leaves, sliced thin
3 (7-ounce) pkgs fresh precooked Udon noodles
6 ounced pressed tofu, cubed 1/2-inch pieces (optional)

In large pot, bring vegetable broth, soy sauce, ginger and garlic to a boil. Add onion, mushroom, carrots, bok choy, and cabbage. Simmer 3 to 5 minutes. Add Udon noodles and tofu cubes. Simmer 3 to 4 more minutes, separating noodles with a spoon as they cook. Serve.

Note: You can vary the mushrooms according to what you prefer or what's available. I often use shitake and oyster mushrooms. If fresh noodles aren't available, you can precook dry Udon or another noodle/pasta, drain, and then add to soup as directed. You can vary the vegetables according to your tastes and what's available. McDougall's version uses 1 bunch scallions instead of onion and adds 1 cup snow peas. It uses oyster and enoki mushrooms and calls for less greens (only 1 cup each) than I've used here. It also uses less Udon noodles (12 ounces).

Portuguese Kale Soup

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Portuguese Kale Soup is one of my favorites soups and a great way to use kale. Once upon a time, I'd make this soup using hot Italian sausage and slivered pepperoni. Now, I use a spice blend to get that peppery favor. I used a Morningstar Farms vegetarian Italian sausage link in this soup, but you can use anything you prefer or omit it altogether. There are many good vegan sausage recipes to be found on the internet. Just google "vegan sausage recipe." Typically the sausage recipes make four sausages, and you can store them in the freezer to have available later.

Kari's Portuguese Kale Soup

1 vegetarian or vegan sausage, sliced thin (optional)
1 large onion, quartered and sliced thin
2 stalks celery, sliced thin
1 1/2 Tbsp minced garlic
1 1/2 tsp Kari's Pepperoni Spice Blend (recipe follows)
6 cups chopped kale (packed)
6 cups water
1 1/2 Tbsp Better Than Bouillon No Chicken flavor
5 medium red potatoes, peeled, halved, and sliced thin
1 can (15.5 ounce) dark red kidney beans, rinsed and drained

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In Dutch oven sprayed with cooking spray, brown vegetarian sausage; remove and set aside.

Add onion to pan along with a few tablespoons of water. Saute about 8 minutes until translucent, adding more water as necessary.

Add celery and garlic; saute 5 minutes.

Add 2 1/2 teaspoons of pepperoni spice blend; cook 1 minute.

Add 6 cups water and bouillon; bring to simmer. Add kale; cover and simmer over medium-low 10 minutes.

Add potato; simmer 10 minutes, until potatoes are tender.

Add kidney beans and sausage. Simmer 5 minutes until heated through. Adjust seasoning to taste.

Kari's Pepperoni Spice Blend (Salt Free)
makes scant 2 Tbsp

1 Tbsp Hungarian sweet paprika
1 tsp smoked paprika
1/4 tsp cayenne
1/4 tsp dry mustard
1/2 tsp garlic powder
1/4 tsp ground fennel seed
1/4 tsp turbinado sugar
1/8 tsp anise seed

Mix to combine. Store leftovers in airtight container.

Pineapple-Apricot Chutney

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Kari's Pineapple-Apricot Chutney
Makes approx. 2 1/2 cups

A tangy fresh pineapple chutney with just a hint of *heat from cayenne.

Cooking spray
1/2 tsp black mustard seeds
1/3 cup diced onion
2 large cloves garlic, minced
1 medium pineapple, diced (about 3 cups) **
10 dried apricots, diced (about 1/3 cup)
2 Tbsp golden raisins
1/2 tsp kosher salt
1/4 tsp cayenne
1/4 tsp ground ginger
1/4 tsp ground cumin
1/4 tsp cinnamon
1/2 tsp garam masala
3/4 cup dark brown sugar
3/4 cup apple cider vinegar

Spray medium nonstick saucepan with cooking spray; over medium heat, add mustard seed and cover. When seeds pop, add onion and garlic. Saute over medium til softened. Add remaining ingredients and bring to a light boil. Reduce heat and simmer 30 or 40 minutes, stirring occasionally, until juices thicken. Remove from heat, cool slightly, and transfer to clean jar. Store refrigerated.

*For a hotter chutney, you can increase cayenne or add chopped chile peppers or dried red pepper flakes.
**I used the supersweet type of pineapple.

Per serving (1/20th of recipe): 57 calories, 0 fat, 62mg sodium, 1g fiber, 12g sugars, 0 protein, 24% daily value for vitamin C

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Plum Kooky Peanut Bars

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Kari's Plum Kooky Peanut Bars
12 bars

Great for lunchbox or snack or breakfast on the run.

1 cup oats
1/4 cup raw sunflower seeds
1 Tbsp sesame seeds
2 Tbsp wheat germ
1 cup Rice Krispies (or other puffed crisp cereal)
1/4 cup dry roasted peanuts, chopped
1/2 cup raisins
1/2 cup chopped prunes (about 14)
1/4 cup peanut butter
1/4 cup honey
2 Tbsp turbinado sugar
1/4 cup baking cocoa
2 Tbsp water
1 tsp vanilla
1/4 tsp sea salt

Preheat oven to 375. Spray 8x8 glass pan with cooking spray or line with parchment.

Spread oats, sunflower seeds, sesame seeds, and wheat germ on rimmed baking sheet. Bake 10 minutes, stirring halfway through, til toasty. Transfer to large bowl. Add Rice Krispies, peanuts, raisins and prunes. Toss together.

In a small bowl or 2-cup Pyrex measuring cup, combine peanut butter, honey, turbinado sugar; microwave a minute or til bubbly. Add cocoa, water, vanilla and sea salt. Mix well.

Pour cocoa mixture over oat mixture and mix thoroughly until all moistened. Transfer to prepared pan and press firmly and evenly (placing a piece of parchment paper over mixture is helpful). Chill in refrigerator an hour or so.

Flip bar out onto cutting board and cut into 12 bars--cut in half, then cut each half in thirds, and cut each third in half. Wrap bars individually in plastic wrap and store in refrigerator.

Per Bar: 211 calories, 7g fat, 97mg sodium, 4g fiber, 35g carb, 17g sugars, 6g protein

Almond, Date, and Honey Bars

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Kari's Almond, Date, and Honey Bars
12 bars

Crunchy, chewy, and not too sweet. Great for lunchbox or snack or breakfast.

1 cup oats
1/4 cup raw sunflower seeds
1/4 cup slivered almonds
1 Tbsp pepitas (raw pumpkin seed)
1 Tbsp sesame seeds
1 cup Rice Krispies (or other crisp puffed cereal)
1/2 cup raisins
1/2 cup chopped dates (4 large medjool dates)
1/4 cup almond butter
1 Tbsp turbinado sugar
1/4 cup honey
1 tsp vanilla
1/4 tsp sea salt

Preheat oven to 350F. Spray an 8x8 pan (glass works great) with cooking spray or line with parchment.

On a large rimmed baking sheet, spread oats, sunflower seeds, almonds, pepitas, and sesame seeds. Bake til toasty, 10 or 12 minutes, stirring halfway through. Remove from oven, let cool a few minutes, then transfer to a large bowl. Add Rice Krispies, dates, and raisins. Toss together.

Combine almond butter, turbinado sugar, and honey in a microwave safe bowl or 2-cup Pyrex measuring cup. Microwave 1 minute or until bubbly. Add salt and vanilla, and stir til well-combined. (You can also do this on stovetop in a small pan.)

Pour honey mixture over oats mixture and stir together until all ingredients are moistened. Transfer to prepared 8x8 pan. Press mixture firmly and evenly into pan. A piece of parchment paper over the mixture helps. Chill in refrigerator an hour or so.

Flip it out onto cutting board and cut into 12 even bars--cut once in half, then each half into thirds, then each third in half. Wrap bars individually in plastic wrap and store in refrigerator.


Per bar: 207 calories, 8g fat, 96mg sodium, 31g carb, 3g fiber, 16g sugars, 5g protein