Pretty Poppy-Seed and Strawberry Coleslaw

Pretty Poppy-Seed and Strawberry Coleslaw
Prep Time
15 minutes
Number of Servings
4
Ingredients

Coleslaw

  • 1 large head of savoy cabbage, sliced thin
  • [q:1/3] cup raisins
  • 1 cup red grapes, halved
  • 5 strawberries, sliced thin
  • 2 red shallots, sliced thin
  • [q:1/4] cup slivered almonds
  • [q:1/2] cup flat-leaf parsley, roughly chopped

Creamy Poppy-Seed Dressing

  • 2 Tbsp mayonnaise
  • 2 tsp gluten-free Dijon mustard
  • 1 Tbsp extra-virgin olive oil
  • 2 Tbsp raw apple cider vinegar
  • 1 tsp honey
  • 1 small clove garlic
  • Freshly ground pepper
  • 1 Tbsp poppy seeds
Directions
  1. Add all coleslaw ingredients to a large bowl. Toss to combine well.
  2. In a small blender, add all dressing ingredients except poppy seeds. Blend until smooth. Stir in poppy seeds and pour the dressing over the salad.
  3. Toss to coat and allow to sit in the fridge, covered, for 1 hour. Or serve right then and there. It’s good either way! Will keep in the fridge for up to 3 days.
Nutrition Info
180 ​calories (92.7 calories from fat), 10.3g fat (1.3g saturated fat), 2mg cholesterol, 111mg sodium, 21.3g carbs (5.3g dietary fiber), 4.3g protein

Chocolate Coconut Milk Ice Cream

Chocolate Coconut Milk Ice Cream
Ingredients
  • 3 cups unsweetened coconut milk
  • [q:2/3] cup of unsweetened cocoa powder
  • 8 Tbsp honey*
  • Vanilla extract to taste (optional)
Directions
  1. Pour coconut milk in a large mixing bowl.
  2. Add cocoa powder a small amount at a time, whisking until smooth each time.
  3. Add honey and mix well.
  4. Pour mixture in a 13 by 9 metal baking pan.
  5. Freeze until firm, approximately 3 hours. Stir with a fork every [q:1/2] hour until frozen.
Nutrition Info
181 Calories, 19 g Fat, 8.4 g Carbohydrates, 2.4 g Dietary Fiber, 2.3 g Sugar, 3.1 g Protein, 0 mg Cholesterol, 12.6 g Sodium

Pasta Salad with Grilled Summer Vegetables

Pasta Salad with Grilled Summer Vegetables
Prep Time
40 minutes
Number of Servings
4
Ingredients
  • 8 oz radiatore or other small pasta 
  • [q:1/3] cup plus 2 Tbsp olive oil 
  • 3 Tbsp cider vinegar 
  • [q:1/2] tsp sugar 
  • [q:1/2] tsp salt 
  • [q:1/4] tsp dry mustard 
  • [q:1/8] tsp freshly ground black pepper 
  • 1 cup halved cherry tomatoes 
  • [q:1/4] cup chopped fresh parsley or basil 
  • 1 small zucchini, cut into [q:1/4] inch slices 
  • 1 small yellow squash, cut into [q:1/4] inch slices 
  • 1 red bell pepper, seeded and diced 
  • 1 red onion, diced 
  • 1 cup white mushrooms, quartered or sliced
Directions
  1. Preheat grill and lightly oil a grill basket. Bring a pot of salted water to a boil and cook pasta until it is al dente, about 10 minutes. Drain well and transfer to a large bowl. 
  2. In a small bowl, combine the [q:1/3] cup oil, vinegar, sugar, salt, dry mustard, and black pepper. Pour enough of dressing onto pasta to coat. Add cherry tomatoes and parsley and toss to combine. 
  3. In a separate bowl, combine zucchini, yellow squash, bell pepper, onion, and mushrooms. Add remaining 2 tablespoons oil and season with salt and black pepper. Toss to coat. Transfer vegetables to grill basket. Place grill basket onto hot grill and cook until vegetables are grilled on outside and slightly tender on inside, 12 to 15 minutes. Add grilled vegetables to pasta mixture and toss to combine.
Nutrition Info
Made with basil: 518 Calories, 10 g Protein, 0 mg Cholesterol, 63 g Carbohydrates, 7 g Total sugars (1 g Added sugars), 6 g Fiber, 26 g Total fat (4 g sat), 308 mg Sodium, [nut:5] Vitamin C, [nut:3] Vitamin B6, Phosphorus, [nut:2] Vitamin B1 (thiamine), Vitamin B3 (niacin), Vitamin E, Vitamin K, Magnesium, [nut:1] Vitamin A, Vitamin B2 (riboflavin), Folate, Iron, Potassium, Zinc

Blueberry Crisp

Blueberry Crisp
Prep Time
55 minutes
Number of Servings
Serves 6
Ingredients
  • 2 pt blueberries 
  • [q:1 1/2] cups almond flour 
  • 1 cup chopped pecans 
  • [q:1/4] tsp sea salt
  • [q:1/4] cup liquid coconut oil 
  • [q:1/4] cup coconut nectar, honey, or Grade B maple syrup
Directions
  1. Preheat oven to 350°. 
  2. Grease a 9x11-inch baking pan. 
  3. Place blueberries in baking pan. 
  4. In a large bowl, combine almond flour, pecans, salt, coconut oil, and coconut nectar until crumbly. Scatter mixture across blueberries. 
  5. Bake crumble for 45 to 50 minutes or until fruit is bubbling and topping is golden brown. If topping browns too quickly, cover loosely with an oven-safe lid.
Nutrition Info
Made with honey: 458 Calories, 9 g Protein, 0 mg Cholesterol, 34 g Carbohydrates, 23 g Total sugars (12 g Added sugars), 7 g Fiber, 35 g Total fat (10 g sat), 81 mg Sodium, [nut:2] Phosphorus, [nut:1] Vitamin B1 (thiamine), Vitamin C, Vitamin K

Mamma Mia! A Vegan Marinade!

Mamma Mia! A Vegan Marinade!
Prep Time
10 minutes
Number of Servings
Yields approximately 2 cups
Ingredients
  • 1 Tbsp dried oregano
  • 1 Tbsp garlic powder
  • 1 Tbsp salt
  • 1 Tbsp freshly ground black pepper
  • 2 Tbsp freshly squeezed lemon juice
  • [q:1 1/2] cups extra-virgin olive oil
Directions
  1. In a medium-size bowl, combine all marinade ingredients, mixing well. 
  2. Combine your choice of tofu, tempeh, or seitan (cut as desired) and marinade in a nonreactive container, mixing well.
  3. Refrigerate mixture, covered, for several hours to overnight, turning tofu, tempeh, or seitan occasionally. Grill according to approximate times and methods described.

Frozen Fudge Pops

Frozen Fudge Pops
Cool Down and Get Your Chocolate Fix
Prep Time
30 minutes, plus 6 hours freeze time
Number of Servings
Makes 6 4-oz. pops
Ingredients
  • 2 (14 oz) cans full-fat coconut milk
  • [q:1 1/2] tsp vanilla extract
  • [q:3 1/2] Tbsp raw honey
  • [q:1/2] cup raw cacao powder (or carob powder if you would like a caffeine-free alternative)
  • [q:1 1/2] Tbsp grass-fed unflavored gelatin powder
Directions
  1. In a small saucepan over medium heat, warm coconut milk until nearly boiling. Whisk in vanilla and honey. Reduce heat to a simmer. Whisk in cacao powder until thoroughly combined. Turn burner off.
  2. Sprinkle gelatin over surface of coconut milk mixture. Let sit for 3 to 4 minutes to allow it to activate and then whisk gelatin into milk mixture until all lumps are gone. Remove pan from stovetop and allow it to cool for 20 to 30 minutes.
  3. Pour cooled coconut milk mixture into ice pop molds (see Tip), dividing it evenly. Freeze pops completely before serving. They will be ready in 6 to 8 hours.
Nutrition Info
1 pop: 322 Calories, 6 g Protein, 0 mg Cholesterol, 18 g Carbohydrates, 10 g Total sugars (10 g Added sugars), 3 g Fiber, 29 g Total fat (26 g sat), 23 mg Sodium, [nut:3] Iron, [nut:2] Magnesium, Phosphorus

Plant-Based Milk Alternatives

Plant-Based Milk Alternatives
Melissa Jellie
a glass of almond milk

Does someone in your family have dairy allergies or sensitivities? Are you trying to reduce or eliminate dairy products from your diet? Or are you just in the mood to try something new?

21 percent of Americans use milk alternatives. If you’re seeking a non-milk product for drinking, pouring over cereal, or to use as a nondairy substitute for cooking and baking, you won’t have any trouble finding several on your grocer’s shelves.

But how do you know which to choose? Flavor is an important element, of course, and you and your family may want to hold taste tests to see which ones you all prefer. But there are other factors to keep in mind as well, including nutritional value, possible contraindicators (you don’t want to replace one allergen with another, for example), and how particular milk alternatives stand up to baking.

Here’s the lowdown on some of the most popular products.

Non-Dairy Milk Alternatives
  Nutrition Taste/Texture Suggested Uses Notes
Soymilk Per 8-ounce glass, low-fat plain: 60 to 90 calories; 4 to 6 grams (g) protein; 1.5 to 2 g fat; 20 to 45 percent recommended daily calcium intake. Distinctive soy flavor with a bit of an aftertaste; consistency and color compare to cow’s milk. Baking; lightening coffee or tea. Many brands made from genetically modified seeds, so choose Certified Organic or Non-GMO Verified soymilk. Soy allergies and intolerances tend to be common.
Almond Milk Per 8-ounce glass, unsweetened plain: 30 to 50 calories; up to 1 g protein; 2 to 2.5 g fat; 30 to 45 percent recommended daily calcium intake. Pleasant almond flavor with a hint of sweetness; drinkable, creamy consistency. Adding to hot drinks, especially coffee; soups, pancake batter, and over cereal. Not for consumption by people with nut allergies. High in vitamin E. The debate is still on over what has been called excess water use in growing almonds in drought-stricken California, with some calling the nut a scapegoat that draws attention away from the complexity of the issue—and noting that other crops require even more water.
Coconut Milk Per 8-ounce glass, unsweetened or original: 40 to 80 calories; 0 g protein; 4.5 to 5 g fat; 30 to 45 percent recommended daily calcium intake. Coconut flavor varies among brands from mild to strong; consistency like cow’s milk. Pour over cereal; add to coffee and tea; use in baking and in frozen treats. High in saturated fats, but also contains lauric acid, which has been shown to have antiviral and antibacterial properties.
Rice Milk Per 8-ounce glass, unsweetened: 90 to 130 calories; 1 g protein; 2 to 2.5 g fat; 30 percent recommended daily calcium intake. Sweet, with a watery consistency similar to skim milk. Cooking; drinking plain; pouring over cold cereal. Among the least likely beverages to cause allergic reactions, but it also may contain arsenic—so drink no more than 1⁄2 cup a day and don’t give regularly to kids under 5.
Hemp Milk Per 8-ounce glass, 70 to 140 calories; 2 to 3 g protein; 5 to 7 g fat; 30 to 50 percent recommended daily calcium intake. Nutty; thick and chalky consistency. Smoothies, sauces, frozen treats. Rich in omega 3s and 6s.
Oat Milk Per 8-ounce glass, 130 calories; 4 g protein; 2.5 g fat; 35 percent recommended daily calcium intake. Somewhat powdery aftertaste; mild, creamy, and slightly sweet. Over cereals; in white sauces. Low in saturated fat.

Up-and-Coming Plant Milks

Demand for plant-based products is strong and growing, which is leading to innovation and experimentation with a new wave of dairy milk alternatives.

While you may not see them in the supermarket anytime soon, here are three up-and-coming plant milks hoping to make their mark:

  • Pea Milk

    Pea milk has a color, consistency, and taste similar to cow’s milk, and offers 7 grams of protein per serving. It’s also a more environmentally friendly alternative to dairy and requires less water to produce than some other plant- based milks.

  • Pistachio Milk

    Pistachio milk has less than 100 calories per cup (on par with skim milk), but its off-brown color may make it less appealing than other plant-based milks. However, pistachio milk does offer more protein than some of its competitors.

  • Potato Milk

    Potato milk, rich in starch, has a similar appearance to cow’s milk. Because growing potatoes requires fewer resources than some other plants used to make dairy milk alternatives, it may be a good choice for those who want to reduce their environmental impact.

Sources

“Choosing the right milk for you,” www.ConsumerReports.org

“Taste test: Dairy-free milk alternatives” by Dana Angelo White, Healthy Eats, Food Network

“The plant milk shake-up: Pea and pistachio join oat and almond” by Matthew Solan, Harvard Health Publishing, www.Health.Harvard.edu, 3/23/22

“Which milk Is right for you?” by Kerry Torrens, www.BBCGoodFood.com

“Which milk for what recipe?” by Rhea Parsons, www.OneGreenPlanet.org

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Contributor
Jane Eklund
Tags
milk
alternatives
dairy-free
plant-based

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Cranberry-Orange Chutney

Cranberry-Orange Chutney
Prep Time
45 minutes prep + chill time
Number of Servings
Serves 12 (about 3 cups)
Ingredients
  • 3 cup whole cranberries
  • 1 cup honey or maple syrup
  • 1 medium-sized orange (preferably organic)
  • 1 tsp ground ginger
  • [q:1/4] tsp ground cardamom
  • [q:1/4] tsp ground cinnamon
  • [q:1/8] tsp ground cloves
Directions
  1. Pick over cranberries and remove any loose or attached stems or leaves. Rinse cranberries under running water in a colander.
  2. Combine cranberries, honey or maple syrup, and [q:1/8] cup of water in a medium pan set over medium heat. Bring mixture to a low boil. Reduce heat to low and simmer, covered, for 10 minutes.
  3. Uncover pan and simmer for 10 minutes more, stirring occasionally.
  4. Cut unpeeled orange into chunks. Add chunks to a food processor or blender and chop into a fine pulp.
  5. Add orange pulp, spices, and another [q:1/8] cup of water to cranberry mixture. Simmer for 20 minutes, uncovered, stirring often. Chill before serving.
Nutrition Info
90 Calories, 23 g Carbohydrates, 1 g Fiber, 3 mg Sodium, [nutrition:4] Manganese, [nutrition:1] Vitamin C

Wild Rice and Roasted Vegetables

Wild Rice and Roasted Vegetables
Prep Time
1 hour
Number of Servings
6
Ingredients
  • 2 c low-sodium vegetable or mushroom broth
  • 1 c wild rice, rinsed well and drained
  • 3 medium carrots, chopped into 1-inch chunks
  • 1 zucchini, chopped into 1-inch chunks
  • 1 small yellow onion, chopped
  • 2 c broccoli florets
  • [q:1 1/2] c cremini mushrooms, quartered
  • 2 Tbsp grapeseed or sunflower oil
  • [q:1 1/2] tsp coarse sea salt, divided
  • 3 Tbsp extra-virgin olive oil
  • 2 Tbsp balsamic vinegar
  • 2 cloves garlic, minced
  • 1 Tbsp dried Italian herbs
Directions
  1. Preheat oven to 425°.
  2. Put broth and rice in a large saucepan and bring to a boil over high heat. Reduce heat to low, cover, and simmer for approximately 50 minutes, or until broth is absorbed and rice is tender but not mushy.
  3. Meanwhile, combine carrots, zucchini, onion, broccoli, and mushrooms in a large bowl. Drizzle with grapeseed oil, sprinkle with 1 teaspoon of the salt, and toss until well coated.
  4. Spread vegetables in a single layer on a large baking pan. Roast for 20 minutes, stirring after 10 minutes. Transfer vegetables back to large bowl. Stir in rice.
  5. In a small bowl, whisk together olive oil, vinegar, garlic, remaining [q:1/2] teaspoon salt, and Italian herbs. Drizzle over vegetables and rice and toss until well combined.
Nutrition Info
Per serving: 230 Calories, 9 g Protein, 30 g Carbohydrates, 4 g Fiber, 10 g Total fat (1 g sat, 6 g mono, 2 g poly), 272 mg Sodium, [nutrition:5] Vitamin C (50 percent or better of recommended standard value), [nutrition:3] Manganese, [nutrition:2] Vitamin B2 (riboflavin), B3 (niacin), Copper, Phosphorus, Selenium, [nutrition:1] Vitamin B1 (thiamine), B6, Folate, Pantothenic acid, Magnesium, Potassium, Zinc

Turkey Burgers with Corn-Avocado Salsa

Turkey Burgers with Corn-Avocado Salsa
Prep Time
40 minutes
Number of Servings
4
Ingredients

Burger

  • 1 lb lean ground turkey
  • 2 tsp ground chili powder
  • 1 tsp ground cumin
  • Salt and freshly ground black pepper to taste
  • 4 whole-wheat hamburger buns, split

Corn-Avocado Salsa

  • 1 cup fresh or frozen corn, cooked and sliced from the cob (if using fresh corn)
  • [q:1/2] of an avocado, peeled, pitted, and diced
  • [q:1/2] cup diced red bell pepper
  • 1 Tbsp lime juice
  • [q:1/2] tsp white wine vinegar
  • [q:1/4] cup chopped cilantro
Directions
  1. To make the burgers, mix together turkey, chili powder, cumin, and salt and pepper to taste in a large bowl. Form mixture into four patties.
  2. Grill, pan fry, or broil patties until meat is cooked through. Set burgers aside.
  3. To make the Corn-Avocado Salsa, gently toss corn, avocado, bell pepper, lime juice, vinegar, and cilantro together in a bowl. Season to taste with salt and pepper.
  4. Place each cooked burger on a bun. Top with Corn-Avocado Salsa and serve.
Nutrition Info
378 Calories, 26 g Protein, 33 g Carbohydrates, 4 g Fiber, 16 g Total fat (4 g sat, 7 g mono, 4 g poly), 444 mg Sodium, [nutrition:3] Vitamin B3 (niacin), C, [nutrition:2] Vitamin A, B1 (thiamine), B2 (riboflavin), B6, Folate, Iron, Phosphorus, [nutrition:1] Pantothenic acid, Copper, Magnesium, Manganese, Potassium, Selenium, Zinc
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