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* Exported from MasterCook *

 

Mediterranean Sauce

 

Recipe By :Dreena Burton

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil -- (to saute)

1/2 cup red onions -- finely chopped

1/2 teaspoon chili powder

1/4 teaspoon sea salt

freshly ground black pepper -- to taste

1 can diced tomatoes -- (28 oz.) drained

5 garlic cloves -- (5 to 7) minced

1/2 cup white wine

1 cup artichoke hearts -- (from can or jar), drained, patted

dry, and roughly chopped

1/4 cup kalamata and/or black olives -- chopped

4 cups fresh spinach -- (4 to 5) roughly chopped

1 cup fresh basil leaves -- packed, torn or cut into pieces

1 tablespoon olive oil -- (for finishing) (optional)

2 tablespoons fresh parsley -- chopped (for finishing) (optional) (2

to 3)

1 tablespoon soy.rice parmesan -- (for finishing) (optional) (1 to 2)

 

Colorful, flavorful, chunky, zesty: what more could you ask for in a pasta

sauce?

 

In a saucepan, heat the 1 tbsp olive oil over medium heat. Add onions, chili

powder, sea salt, and black pepper, and saute for 4-5 minutes, until onions

soften. Add tomatoes and garlic and cook for another 4-5 minutes. Turn heat to

high and add wine. Cook for a minute or two, to allow some of the liquid to

evaporate and the alcohol to burn off Reduce heat to low, add artichokes,

olives, spinach, and basil. (Add spinach and basil just a few minutes before

serving, so they won't overcook.) Toss for just a minute or two, until spinach

wilts but is still bright green. Add cooked pasta immediately, as well as the

optional 1 tbsp olive oil. Season with additional sea salt and black pepper and

sprinkle with optional fresh parsley and soy/rice parmesan if desired. Serves 4.

 

For 4 servings, per serving (not including pasta): Calories: 218;

Total Fat: 9 g (Sat. Fat: 1.1 g); Cholesterol: 0 mg; Carbohydrate: 26.2 g;

Fiber: 8.4 g; Protein: 8.4 g.

 

 

Source:

" The Everyday Vegan "

Copyright:

" 2001 Dreena Burton "

 

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Per Serving (excluding unknown items): 133 Calories; 7g Fat (52.1% calories from

fat); 3g Protein; 11g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 192mg

Sodium. Exchanges: 0 Grain(Starch); 2 Vegetable; 1 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Swallow-It-All Banana Balls

 

Recipe By :Dreena Burton

Serving Size : 12 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1/4 cup apple -- minced

1 teaspoon lemon juice -- plus 1 teaspoon

1/2 cup ripe banana -- mashed

1/2 cup dates -- chopped

2 tablespoons almond butter or other natural nut butter

1/2 cup crushed corn flakes -- (1/2 to 3/4)

1/2 cup ground oats -- see directions

3 tablespoons unsweetened shredded coconut

2 tablespoons flaxmeal

2 tablespoons carob powder and/or unsweetened shredded

coconut -- (optional, to finiish cookies; can use all

carob or all coconut, or omit altogether)

 

These no-bake cookies will be a hit with your kids - and with you, as they're

loaded with nutrititous grains, fruits, and nuts (and no added sugar). They also

freeze well for a quick snack on the run!

 

The more crushed corn flakes you use, the firmer the cookies will be. I use

just over 1/2 cup, since I like these cookies moist. They will firm up once

rolled and cooled, because the crushed corn flakes, oats, and flaxmeal will

absorb some of the moisture.

 

Use a food processor to grind the oats. I use " quick oats " and process them

until the consistency is close to a coarse flour.

 

In a bowl, toss apple with 1 tsp lemon juice, and in another bowl, combine

banana with the other 1 tsp lemon juice and mix well. In a food processor or

blender, combine dates, banana, and almond butter and puree until mixture starts

to liquefy. In a mixing bowl, combine puree with remaining ingredients (except

the optional carob powder/shredded coconut), mixing well. Take spoonfuls of

mixture and form into golf-sized balls, rolling them gently between your palms.

Roll each ball in carob powder or shredded coconut. Refrigerate them until

chilled, or enjoy right away Makes 10-12 banana balls.

 

For 12 banana balls (using carob powder), per ball: Calories: 95; Total Fat: 3.1

g (Sat. Fat: 1 g); Cholesterol: 0 mg; Carbohydrate: 14.9 g; Fiber: 2.6 g;

Protein: 1.7 g.

 

 

Source:

" The Everyday Vegan "

Copyright:

" 2001 Dreena Burton "

 

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Per Serving (excluding unknown items): 22 Calories; trace Fat (1.3% calories

from fat); trace Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol;

trace Sodium. Exchanges: 1/2 Fruit.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0