TALK TKL 10-17-97
Calcium Rich Recipes
Calcium Counts
Mixed Greens With Sauce Beautiful
Caldo Verde (Green Soup)
Kenyan-Style Collard Greens with Lemon
Southern Turnip Green Soup
Oriental Stew
Bacon-Tossed Brussels Sprouts
Tofu Whipped Cream
Tofu Burgers
Magic Pan Orange Almond Salad
Tuna-Broccoli Potatoes
Linguine w/2 Greens, Tomatoes, Garlic & Sausagee
Gado-Gado (Vegetable salad with peanut sauce)
Creamed Spinach
Spinach Souffle
Lentil-Walnut Burgers
Fettucine with Greens, Roasted Garlic and Olive Oil
Taco Rico Wraps
Sesame-Crusted Tofu with Soba Noodles
Hot and Sour Soup with Tofu
Vegetable Lasagne
Smoked Salmon Dip
Spinach/Cheese Stromboli
spinach au gratin
Baked Spinach Casserole
Spinach stuffed onions
Spinach Like Joe Muer's Restaurant
Spinach-Cheddar Casserole
Japanese Spinach (Japan)
Viennese Spinach (Austria)
Spinach Pancakes (Scandinavia)
Oysters Rockefeller (America)

Betsy, NY (9:03:29 pm) :
Calcium Counts
One cup of cow's milk contains approximately 300 mg of calcium. There is
some question as to how well many people assimilate the calcium that is in
cow's milk.
The recommended daily allowance (RDA) is 800 mg; 1200 mg for pregnant or
lactating women.
The approximate calcium content per 8 oz (1 cup) serving is:
Dark green leafy vegetables
cooked turnip greens 450
cooked bok choy 330
cooked collards 300
cooked spinach 250
cooked kale 200
parsley 200
cooked mustard greens 180
dandelion greens 150
romaine lettuce 40
head lettuce 10
Sprouts
soy 50
mung 35
alfalfa 25
Sea vegetables (seaweed)
nori 1,200
kombu 2,100
wakame 3,500
agar-agar 1,000
Beans and Peas
tofu 150
navy beans 140
soybeans 130
pinto beans 100
garbanzo beans 95
lima, black beans 60
lentils 50
split peas 20
Grains
tapioca (dried) 300
brown rice, cooked 20
quinoa, cooked 80
corn meal, whole grain 50
rye flour, dark 40
oats 40
tortillas (2) 120
whole wheat flour 50
Seafood
raw oysters 240
shrimp 300
salmon with bones 490
mackerel with bones 600
sardines with bones 1,000
Seeds
almonds 750
hazelnuts (filbert) 450
walnuts 280
sesame seeds 2,100
sunflower seeds 260
The following herbs contain variable amounts of calcium:
borage, lamb's quarter, wild lettuce, nettles, burdock, yellow dock
To further support the idea that milk is not the best source of calcium, a
recent study1 compared the absorption of calcium from kale with the
absorption from milk. The study revealed absorption of calcium from kale was
40.9%, compared with 32.1% from milk.
As the table above suggests, many dark green leafy vegetables have
relatively high calcium concentrations. The calcium in spinach is however,
somewhat poorly absorbed, presumably because of the high concentration of
oxalate. The study revealed that kale, a low-oxalate vegetable, is a good
source of bioavailable calcium. Kale is a member of the same family that
includes broccoli, turnip greens, collard greens and mustard greens. These
low-oxalate, calcium- rich vegetables are therefore also likely to be good
sources of available calcium. In addition, milk is a contributing factor in
the development of many allergic and autoimmune disorders. As a result, a
safer source of dietary calcium is desirable for many people.
It is also important to note that a high protein diet leads to an increased
urinary calcium. This is another reason to have a low fat,
low protein diet.
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Betsy, NY (9:09:52 pm) :
From: LeiG@aol.com
Newsgroups: rec.food.recipes
MIXED GREENS WITH SAUCE BEAUTIFUL
FROM: Princess Pamela's Soul food cook book
1 bunch mustard greens
1 bunch collard greens or beet tops
2 bunch spinach or 1 turnip greens
1 bunch kale
1 pound bacon, salt pork or ham
2 clove garlic,chopped
3 dried red pepper pods,(remove seeds if you prefer less heat)
2 tablespoons vinegar
2 tablespoons sugar
1 teaspoon salt or more to taste
1/4 teaspoon ground black pepper
2 green onions, chopped
boiling water
Wash the greens throughly, cutting off the tough stems. Pour boiling water
over them and drain. Place in large pot with meat, garlic, red pepper pods
and boiling water to cover. Cover and bring to a boil. Then cook over Medium
heat, at a slow boil, for about 1 1/2 hours. After 30 minutes of cooking
time, add vinegar and sugar, salt and pepper . remove cover and let the
liquid during the final 15 minutes. Drain, reserving the liquid. Arrange
greens and sliced meat on serving platter with a rim or individual plates..
sprinkle with chopped green onions. pour over sauce. or serve sauce on the
side. serves 6-8.
note: I stir the sauce in some times, sometimes I do not.
SAUCE BEAUTIFUL
8 tablespoons peach preserves
1/2 cup water
juice of 1 lemon
3 tablespoons brown sugar
1 tablespoon butter
1 tablespoon salad oil
1 tablespoon vinegar
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon ground white pepper
1 tablespoon worcestershire sauce or to taste
Combine all ingredients in a small sauce pan and blend. Cook over medium
heat
until thickened. Stirring occasionally. Makes 1 cup.
(I usally double this, even triple it. It makes a great sauce for fried
veal, as well as other green vegetables.
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Betsy, NY (9:10:43 pm) :
From: Strawberry Girl casmith@interlog.com
Newsgroups: rec.food.recipes
CALDO VERDE (Green Soup)
1 pound kale or collard greens
1/3 pound dried small white beans, soaked in water overnight and drained
3 medium yellow onions, peeled and thinly sliced
1/2 cup olive oil
3 quarts chicken stock
1/2 pound linguica (Portuguese sausage) or kielbasa (Polish sausage), sliced
1/2 pound potatoes, peeled and grated
salt and freshly ground black pepper to taste
Remove the large ribs of the kale and slice the vegetable into very thin
strips, as thin as possible. Place in a bowl of cold water for 1 hour.
Drain well.
In a 8-quart soup pot saute the onions in the olive oil. Add the kale,
Chicken Stock, and remaining ingredients, including the drained beans.
Simmer for 1 1/2 hours, covered.
Taste for salt and pepper before serving.
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Betsy, NY (9:11:26 pm) :
From: diana@EbiCom.net (Diana)
Newsgroups: rec.food.recipes
* Exported from MasterCook II *
Kenyan-Style Collard Greens with Lemon
Recipe By :
Serving Size : 6 Preparation Time :0:00
Categories : Vegetables African
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
2 pounds Collard greens
2 tablespoons Canola oil
1/2 cup Finely chopped onion
1 Jalapeno pepper -- seeded and
Minced
2 medium Plum tomatoes, peeled
Seeded and chopped
1/4 teaspoon Salt
Freshly ground black pepper
1 tablespoon Lemon juice
1. Wash the collard greens in several changes of water. Remove the stems.
Stack the greens a few at a time and cut crosswise into 1/2-inch wide
strips. Bring a large pot of water to the boil, add the collard greens and
cook 10 minutes. Drain and rinse with cold water. Squeeze out the excess
moisture.
2. Heat the oil in a large skillet. Add the onion and jalapeno; saute 5
minutes. Add the tomatoes and cook 1 minute.
3. Stir in the greens, salt and pepper. Cook 5 minutes. Stir in the lemon
juice and cook 1 minute. Serve.
From "Kwanzaa - An African-American Celebration of Culture and Cooking" by
Eric V. Copage
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Betsy, NY (9:12:43 pm) :
Title: Grunkohlsuppe (Kale And Potato Soup)
Categories: German, Soups, Ethnic
Yield: 6 servings
4 ea Potatoes; Medium
2 T Vegetable Oil
8 c Water
1 t Salt
1/2 t Pepper
2 lb Kale; fresh
1/2 lb Garlic Sausage; *
* Garlic Sausage should be the smoked kind, cooked and sliced.
++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++
Peel and chop potatoes. Combine with vegetable oil and water. Cook for 20
to 30 minutes or until potatoes are tender. Remove potatoes and reserve
liquid. Mash potatoes through a sieve and return to potato liquid. Add
salt and pepper and simmer for 20 minutes. Wash kale discarding all tough
leaves and cut into shreds. Add to potatoes and cook for 25 minutes. Add
sausage. Simmer gently for 5 minutes.
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Betsy, NY (9:24:59 pm) :
Title: Southern Turnip Green Soup (Florida Cooking)
Categories: Soups, Florida
Yield: 6 servings
1 bn Young turnip greens with-
-turnips (1 pound)
6 tb Butter
1 c Chopped onions
1 1/2 ts Salt
1 1/4 ts Sugar
5 1/2 c Chicken stock
2 tb Lemon juice
2 c Half-and-half
4 tb Cooked grits
Salt and freshly ground-
-pepper to taste
Cut the turnip roots off the greens. Clean and wash the greens, discarding
any blemished or yellowed edges. Tear the large leaves into smaller pices.
Trim the ends and peel the turnips. Cube into bite-size pieces, enough to
make 4 cups.
Melt 3 tablespoons of the butter in a large skillet over moderate heat. Add
the turnips and saute until crisp-tender, about 10 minutes. Add the
onions, and saute 5 minutes or until tender, but not browned. Add 1/2
teaspoon salt, 1/4 teaspoon sugar, and 1 1/2 cups of the chicken stock.
Blend well, stir in the lemon juice, and set aside.
In another skillet, melt the remaining 3 tablespoons of butter. Add the
greens and saute over medium heat for 10 minutes, until crisp-tinder. Add
the remaining 1 teaspoon of salt, 1 teaspoon of sugar, and remaining 4 cups
chicken stock. Blend well and remove from the heat and cool for 15
minutes. Puree the greens in a food processor or in batches in a blender.
Add the pureed greens to the turnip mixture. Mix together and reheat. Add
the half-and-half and the cooked grits, and adjust the salt and pepper to
taste. Serve hot.
FROM: The Florida Cookbook, by Jeanne Voltz and Caroline Stuart. Typed in
by: Ronnie Wright
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Betsy, NY (9:35:06 pm) :
Title: Oriental Stew
Categories: Soups, Vegetables
Yield: 6 servings
5 c Vegetable Stock
Sm Onion, thinly sliced *
2 x Cloves Garlic, minced
1 tb Minced Gingeroot
1 1/2 tb Soy sauce
3 x Stalks Bok Choy **
Sweet red Pepper, julienned
1 c Broccoli florets
Carrot, shredded
1 c Sliced Mushrooms (3 oz)
1/2 c Peas
2 oz Buckwheat Noodles (1/2 cup)
1/2 lb Firm Tofu, cut in 1/2" cubes
1/4 c Watercress leaves
* or 2 scallions, chopped ** diagonally sliced, also shred leaves
GARNISH: blanched peapods, thin scallion slices, celery leaves, toasted
sesame seeds, finely shredded lettuce or watercress leaves, Optional.
Place 1/2 cup of the vegetable stock in a Dutch oven or 3 1/2 - 5 qt
saucepan and bring to a boil. Add onion, garlic, and gignger; simmer for 3
minutes. Stir in remaining stock and soy sauce. Cover pot and bring to a
gentle boil. Add remaining ingredients.
Test for doneness: noodles should be softened; vegetables should remain
crisp/tender. Timing - about 8 minutes. Top each serving with one of the
garnishes. VARIATIONS: - substitute 1 c cooked brown rice for the buckwheat
noodles peppers, chopped water chestnut, chopped jicama root, shredded
spinach, chopped celery, or bamboo shoots. EGG THREADS: In a small skillet,
heat a little margarine. When it begins to bubble, add 1 egg beaten with a
little cold water. Tilt the pan so the yolk mixture coats it in a thin
layer, the thinner the better. When the egg is lightly cooked, turn it out
onto a cutting board. Slice it into very thin strips with a sharp knife.
(makes about 1/3 cup)
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CarolB, Fl (9:36:14 pm) : BACON-TOSSED BRUSSELS SPROUTS
3 slices bacon (diced)
1 lb. fresh brussel sprouts (cut in 1/2)
1 med. onion (cut in 1/8)
1/4 c. water
freshly ground pepper to taste
1/2 c. (2 oz.) shredded cheddar cheese
Fry bacon in a wok or skillet until crisp; remove bacon, reserve drippings.
Add brussel sprouts and onion to wok; stir-fry at medium high (325 degrees)
for 5 minutes, stirring constantly. Add water; cover, reduce heat to low
(200 degrees) and cook 5 minutes. Remove from heat; stir in bacon and
pepper. Spoon into a lightly greased 1 quart casserole; sprinkle with
cheese. Bake at 450 degrees until cheese melts. Yield: 4 servings.
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Betsy, NY (9:38:51 pm) :
Title: Tofu Whipped Cream
Categories: Desserts, Vegetarian
Yield: 1 servings
8 oz Tofu, fresh, soft;do NOT use
-pressed,flavoured or
-Japanese varieties or
-previously frozen
-225 g
4 tb Maple syrup; up to 6 tbsp
-or fruit concentrate
1 ts Vanilla; up to 2 tsp
----------------------------------OPTIONAL----------------------------------
2 ts Arrowroot powder;up to 3 tsp
-OR- tapioca flour
-OR- 1/2 tsp guar gum
-OR- 1/2 tsp xanthan gum
-to thicken
1 ds Cinnamon; up to 2 dashes
Rinse the tofu in cold water and press between several layers of paper or
clean cloth towels to squeeze out all water possible. Break the tofu into
small pieces or mash it, and out it in a blender or food processor. Add the
remaining ingredients and blend. Taste and adjust flavouring if desired,
then blend again, if necessary. Add optional thickener if desired. Chill
and serve.
Use in place of whipping cream, on top of pies etc.
SOURCE: _Vegan Delights_ by Jeanne Marie Martin posted by Anne MacLellan
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Betsy, NY (9:41:20 pm) :
Title: Tofu Burgers
Categories: Main dish, Vegetarian
Yield: 8 servings
30 oz Tofu
1/3 c Grated carrot
1/4 c Minced leeks
2 tb Ground roasted sesame seeds
Oil for frying
Mash tofu. Combine with carrot, leeks & sesame seeds. Knead as if kneading
bread, for 3 minutes. When dough is smooth, moisten palms with oil & shape
into patties.
Fry patties in oil as if frying regular meat hamburger. Fry till crisp &
nicely browned, about 4 minutes per side. Drain & serve hot in a hamburger
bun with mustard, lettuce, ketchup, pickle & tomato.
Frances Moore Lappe, "Diet for a Small Planet"
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Betsy, NY (9:42:17 pm) :
Title: Magic Pan Orange Almond Salad
Categories: Salads
Yield: 6 servings
1/4 c Almonds; slivered
2 Onions; green, chopped
1 Lettuce; romaine
1 c Mandarin oranges; drained 1
1/2 c Mushrooms; sliced (optional
----------------------------------DRESSING----------------------------------
1 tb Sugar
1/2 ts Tarragon; dried
1/3 c Oil; vegetable
-Salt & pepper
1/8 ts Tabasco sauce
1 Egg yolk
Shaking constantly, toast almonds in skillet over low heat till golden
brown (about 5 minutes). Was and dry lettuce. Tear into bite size pieces.
Place with green onions and mandarin oranges in large salad bowl. Dressing:
Combine all ingredients but egg and vinegar, add in thin stream and process
till well blended.
MAKES : 1 cup
Just before serving, toss well. Leftover dressing keeps up to 1 week in
fridge.
Source : _Best Recipes Under the Sun_, from now defunct restaurant posted
by Anne MacLellan
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Betsy, NY (9:49:38 pm) : Title: TUNA-BROCCOLI POTATOES
Categories: Main dish, Appetizers, Side dish, Fish, Potatoes
Yield: 4 servings
4 lg Baking potatoes
Vegetable oil
5 c Broccoli florets (1 bunch)
1 cn Tuna (7 oz drained, chunk)
1/4 c Celery, diced
1/4 c Green onions, chopped
1/2 c Mayonnaise
1/2 c Sour cream
1 ts Mustard (Dijon)
2 tb Butter, melted
1 pn Cayenne pepper
Salt and black pepper
Scrub potatoes and prick skins with a fork; rub all over with vegetable
oil. Bake in 425 F (220 C) oven for 45 to 55 minutes or until potatoes
yeild to gentle pressure. Potatoes can also be microwaved. Meanwhile in a
large pot of boiling water, cook broccoli, uncovered for 2 to 3 minutes or
until tender-crisp. Drain and rinse under cold water; drain well and chop
coursely. Place in a large bowl. Coursely flake tuna; add to broccoli along
with celery and onions. Stir together mayonnaise, sour cream and Dijon
mustard; set aside. Cut each potato in half lengthwise; carefully scoop out
pulp leaving a 1/4 inch (5 mm) thick shell. Brush skins with butter; place
on baking sheet and keep warm. In a bowl, mash potato pulp; mix in broccoli
mixture and 3/4 cup (175 ml) of the mayonnaise mixture. Stir in the
cayenne, salt and pepper to taste. Stuff into the potato skins, mounding
the tops. Return to the oven and bake for 15 minutes or until steaming hot.
Can also be microwaved. Serve with remaining mayonnaise mixture spooned
over each potato.
* I have not included times for the microwaves as they all vary with the
wattage which affects cooking time.
Canadian Living Cooking Collection
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Risa G., NJ (9:50:45 pm) : Here is a vegetarian recipe. You can use real
sausage if you are not vegetarian but it sure helps to cut the fat and
cholesterol:
Linguine w/2 Greens, Tomatoes, Garlic & Sausagee
Serves 2 generously
2 links soy sausage. sliced into 1/2" slices
2 cloves garlic, sliced
1 tomato, chopped
1 handful kale, chopped & blanched
1 handful spinach, washed and chopped
2/3-3/4 lb. linguine
salt and pepper to taste
Put a big pot of water on to boil. When water is at a high
boil, add pasta and cook for amount of time package instructions
say to cook it for. When done, drain and set aside for a few moments
until sauce is cooked.
Spray nonstick skillet with oil spray. Heat skillet to medium
heat. Saute the garlic and soy sausage together until garlic
is lightly browned and the sausage is also browned. Add the tomato
and cook until it loses some of its water. Add the greens and cook
until they wilt. Season with salt and pepper. Add cooked pasta and
toss until totally mixed together.
Serve sprinkled with parmesan cheese.
Serve immediately.
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Betsy, NY (9:51:22 pm) :
Title: Gado-Gado (Vegetable salad with peanut sauce)
Categories: Malaysian, Salads, Ethnic
Yield: 4 servings
2 Carrots; finely sliced
2 md Potatoes; sliced
1 c Cabbage; shredded
2 c Bean sprouts
1 tb Oil
1 c Tofu; cut in 1 inch cubes
1 c Cucumber; sliced
2 md Tomatoes; sliced
2 Egg;hard boiled,sliced, opt
1 Scallion
-----------------------------------SAUCE-----------------------------------
1 tb Oil
1 Garlic clove; up to 2
-crushed
1 sm Onion; grated
1 Green chili;finely chopped
-OR-
1 ts -Chili powder
1/2 c Peanut butter; crunchy
1 ts Lemon juice; or vinegar
1/2 c Coconut, creamed; melted in
1/2 c -Water
-Salt
Steam or parboil the carrots & potato slices for 5 minutes. Then cook the
cabbage, bean sprouts & cucumber for 1-2 minutes. Drain the vegetables and
leave them to cool. If using tofu, heat 1 Tbsp oil in wok or pan & cook it
for 3-5 minutes, turning from time to time until it is golden all over. Now
arrange the steamed vegetables in layers on fat platter, potatoes, then
bean sprouts, carrots & cucumber. Put the tomatoes, eggs and tofu on top.
For the sauce, heat the oil in a wok or large pan. Stir fry the garlic,
onion, and chili for 2-3 minutes. Add the peanut butter, lemon juice or
vinegar and coconut milk and simmer for 2-3 minutes. The sauce should be
thick but pourable so add more lemon juice/coconut milk if necessary. To
serve, pour the hot sauce over the vegetables and garnish with scallion,
onion slices.
Anne's comment: could be served as a main dish over hot rice
SOURCE: _The New Internationalist Food Book_ posted by Anne MacLellan
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CarolB, Fl (9:53:03 pm) : SIDE DISH
Creamed Spinach
1 1/2 pounds fresh spinach, washed (or substitute 2 10-ounce packages
frozen)
4 tablespoons butter
2/3 cup heavy cream
1/4 teaspoon nutmeg, optional
Salt and pepper
Cook the spinach in a large pot of boiling water for about 5 minutes. Drain,
then
squeeze with your hands to remove the water. Chop coarsely.
Melt butter in a large skillet over medium heat. Add the spinach and cook,
stirring
constantly, for about 5 minutes, until butter is absorbed. Stir in cream,
cover,
reduce heat to low and cook about 15 minutes, stirring from time to time.
Add
nutmeg, salt and pepper to taste, and serve. Makes 6 servings.
Per serving: 181 calories, 4 grams protein, 5 grams carbohydrate, 18 grams
fat,
82 percent calories as fat, 3 grams fiber, 56 milligrams cholesterol, 176
milligrams
sodium.
Miami Herald
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CarolB, Fl (9:54:05 pm) :
SPINACH SOUFFLE (serves 4)
3 Tablespoons flour
3 Tablespoons butter, melted
1/2 teaspoon salt
1 pint cottage cheese
3 eggs, lightly beaten
6 oz cheddar, shredded
1 (10 oz) pkg. frozen spinach, thawed
Preheat oven to 350. Combine all ingreadients in order given. Place in
casserole dish. Bake 1 hour.
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Betsy, NY (9:55:05 pm) :
Title: LENTIL-WALNUT BURGERS
Categories: Main dish, Vegetarian
Yield: 6 servings
3/4 c Dry lentils
1 1/2 c Water
2 ts Cider vinegar
1 tb Butter
1 c Onion; finely minced
2 Garlic cloves; crushed
10 lg Mushrooms; minced
1/2 c Walnuts; finely minced
1 sm Celery stalk; finely minced
1 ts Salt
Freshly ground black pepper
1/2 ts Dry mustard
1 tb Dry sherry
1/2 c Raw wheat germ
This takes about 40 minutes to prepare: you can do "part 1" while "part 2"
is cooking, plus about 1 hour to chill, then 15 minutes to cook.
Makes between 4 to 6 servings, depending on the size of patties you make
and the hunger of participants.
Note: uncooked burgers may be individually wrapped and frozen.
Part 1: Bring lentils and water to a boil in saucepan. Lower the heat, and
simmer, partly-covered, 30 minutes, or until lentils are soft, and liquid
is gone. Place in large-ish bowl. Add vinegar, and mash.
Part 2: Saute remaining ingredients, except for wheat germ, together over
medium-low heat 10 to 15 minutes, or until all is tender. Add to the mashed
lentils, and mix well. Add wheat germ and mix again. Chill for about 1
hour.
The Burgers:
1. Make 4-inch patties from chilled burger-mixture. For freezing, make
patties, place wax paper between each patty and stack; wrap well and freeze
(or wrap individually).
2. Fry burgers in butter until brown, *or* broil about 8 minutes on each
side. Try putting sesame seeds in pan to keep burgers from sticking to
pan, if it is a problem.
3. Serve either as patties, or as burgers in a whole-wheat bun. Good with
cheese melted on top, basil sprinkled on each burger is tasty also.
From the Moosewood Cookbook
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Risa G., NJ (9:56:01 pm) : Here is a recipe I came up with when I had a lot
of the ingredients in the name of it laying around:
Fettucine with Greens, Roasted Garlic and Olive Oil
Serves 4
3/4 lb. fettucine
1 lb. swiss chard or spinach, cleaned and chopped
5-6 cloves garlic, chopped finely
5-6 cloves roasted garlic, chopped finely
1/4 c. olive oil or more*
Sauce:
Bring a pot of water to a boil. Put kale or chard in water and lower
to simmer. Boil for 3 minutes. Drain and put in ice water for 1 minute.
Then drain and put in between paper towels until dry.
Heat saute pan or skillet until hot. Add oil and garlic and
saute for a moment. Make sure not to burn the garlic, just a little
golden is fine. Then add the roasted garlic. Saute for just a moment
and then add greens. Turn off heat. Cover. Let set off heat for a few
minutes while cooking pasta.
Pasta:
Put up a big pot of water to a boil. When boiling furiously, add pasta
and cook according to directions. When pasta is almost done, turn heat
on under sauce and let cook on low heat for just a moment. Take cover off
and stir greens around to make sure they are covered with oil and garlic.
Greens should be bright green and wilted. Turn off heat. Add cooked pasta
and
stir to coat.
Plate: Cover with a sprinkling of parmesan cheese and a little more chopped
roasted garlic for garnish.
Serve immediately with a breadstick or a piece of garlic bread.
* Low Fat Version: Use 2 T. oil and if the ingredients stick to the pan,
add some chicken broth or some veggie broth.
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Risa G., NJ (10:02:39 pm) : Here is one that sounded really good and it has
cheese so it is a high calcium recipe:
TACO RICO WRAPS
1 pound lean ground turkey or beef
1 16-ounce jar prepared chunky salsa
3 cups cooked rice
1 11-ounce can corn, drained
1 cup (4 ounces) shredded Monterey Jack cheese
18 flour or corn tortillas, warmed
Brown turkey in large nonstick skillet over medium-high heat; drain fat and
liquid, if necessary. Stir
in salsa, rice and corn. Cook over medium heat, covered, for 5 to 10 minutes
or until no liquid
remains. Spoon 1/3 cup mixture in each tortilla, top with about 1 tablespoon
cheese. Roll up; serve.
Makes 6 servings. (3 tacos each)
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Risa G., NJ (10:10:26 pm) : Sesame has a lot of calcium in it. Not many
people know that. If you are lactose intolerant, sesame and broccoli are
both high sources of calcium. Here is a recipe that has sesame in it:
Sesame-Crusted Tofu with Soba Noodles
Dressing
2 tablespoons rice wine or sake
1 1/2 tbsp. prepared black bean sauce
1 tablespoon reduced-sodium soy sauce
1 tablespoon granulated sugar
1 tablespoon water
Tofu & Soba
1 lb. extra-firm regular tofu, pressed for 30 minutes
1/4 cup rice wine or sake
2 tbsp. reduced-sodium soy sauce
2 teaspoons sesame oil
8 ounces dried soba noodles
4 cups trimmed watercress, loosely packed
1 cup thinly sliced scallions
2 tablespoons Chinese fermented black beans, rinsed (optional)
3 tablespoons sesame seeds
To make dressing:
In a small bowl, combine all ingredients and stir until sugar has dissolved.
Set aside.
To make tofu & soba:
1. Cut each piece of pressed tofu in half crosswise, then lengthwise, for a
total of 8 pieces the size of a playing card.
2. In a shallow dish just large enough to hold tofu in a single layer,
combine rice wine (or sake), soy sauce and 1 teaspoon sesame oil. Add tofu;
cover and marinate in the refrigerator for 30 minutes, turning once.
3. Meanwhile, in a large pot of boiling water, cook noodles until tender,
about 5 minutes. Drain and rinse under cold running water. Place in a large
bowl. Remove tofu from marinade and pat dry. Any marinade not absorbed by
tofu into reserved dressing and add to noodles along with watercress,
scallions and fermented black beans, if
using; toss to combine. Set aside.
4. Spread sesame seeds on a small plate. Dip tofu into sesame seeds to coat
one side. In a large nonstick skillet, heat remaining 1 teaspoon sesame oil
over medium heat. Cook tofu, sesame-seed-side down (in
batches, if necessary), until golden, about 1 minute. Turn and cook the
other side until golden, 1 to 2 minutes more.
5. Divide noodles among 4 plates and arrange sesame-crusted tofu on top.
Serve immediately.
Makes 4 servings.
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Betsy, NY (10:12:17 pm) :
Title: Chinese: Hot and Sour Soup with Tofu
Categories: Chinese, Vegetables, Tofu, Ethnic, Soups
Yield: 8 servings
3 tb Vegetable oil
2 lg Sweet red peppers, cored,
-seeded and cut into
-3/4"x1/4" strips
-(about 3/4 cup)
1 sm Bunch green onions, cut
-diagonally into 3/4" pieces
-(about 1 1/2
-cups)
2 c Chicken broth, canned OR
-homemade
2 c Vegetable stock OR water
-(stock recipe in next post)
2 tb Soy sauce
2 ts Red wine vinegar
1/2 ts Crushed red pepper flakes
1/4 ts Salt
1/8 ts Pepper
2 tb Cornstarch
3 tb Water
1 ts Oriental sesame oil
1/2 lb Snow peas, fresh or frozen
1 lb Firm tofu, drained and cut
-into 1/2" cubes
1 cn (8 oz.) sliced water
-chestnuts, drained
Makes 8 Servings
Heat oil in large saucepan over medium-high heat. Add peppera snd onion;
stir fry about 5 minutes.
Add chicken broth, vegetable stock and soy sauce. Bring to boiling. Lower
heat; simmer for about 5 minutes. Stir together vinegar, red pepper flakes,
salt, pepper, cornstarch, water and sesame oil in a small bowl until
smooth. Add to soup with fresh snow peas; cook for about 5 minutes or until
thickened and bubbly. Add tofu, frozen snow peas if using, and water
chestnuts. Gently heat through.
Makes 8 servings (about 8 cups)
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Betsy, NY (10:13:17 pm) :
Title: Vegetable Lasagne
Categories: Main dish, Vegetarian, Casseroles
Yield: 8 servings
9 Lasagne noodles
-(OR as much as needed)
1 lb Tofu
1/2 c Tomato paste (or sauce)
1 -to:
2 c Tomato sauce
-(as much as desired)
1 bn Chard (or spinach)
3 tb Nutritional yeast
1/2 ts Salt
1 ts Thyme
1 ts Basil
3 tb Canola oil
3 sm Onions; -OR-
1 lb Mushrooms
3 Celery stalks
1 1/2 c Cauliflower
Mash up the tofu in a bowl and add salt, nutritional yeast, spices, tomato
paste. Chop the celery, caulflower, and onion finely and saute in oil.
When mostly cooked add the mushrooms, sliced. When the mushrooms are done,
add the vegetables to the tofu and mix well.
Cook the lasagne noodles in water until done. This can be done beforehand
to save time. Grease your casserole pan lightly with some oil to help
prevent sticking. Place a layer of noodles down and spoon some tomato sauce
over it. Put a layer of tofu/veggies down.
Saute the chard (or spinach) in a pan with just a little bit of oil. When
completely cooked down and soft, add half to the lasagne, spreading evenly
over the layer. Add more sauce then noodles, then tofu than another layer
of chard. Top with more sauce, more noodles and a large amount of sauce
(to prevent any burning or drying out of the noodles when they're cooked).
Preheat oven to about 350 or 375 and cook roughly 35 minutes, or until
bubbly and hot. SERVE! I guarantee it'll be among the best lasagne you've
ever had....
From: tara@starburst.umd.edu (Tara McDermott) @Newsgroups: rec.food.veg
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Risa G., NJ (10:13:38 pm) : Here is a yummy concoction:
Smoked Salmon Dip
Yield: 4 servings
1 c Cream Cheese; Softened
1/2 c Sour Cream
1/2 c Lox Or Smoked Salmon; Cubed
1/4 c Fresh Chives; Chopped, OR
4 t Dried Chives; Crushed
2 tb Onion; White, Chopped
1/8 t White Pepper
1 t Whipping Cream
Beat the cream cheese to a smooth consistency and blend in the sour cream.
Mix in the lox thoroughly. Stir in all of the other ingredients. Cover
and chill. Makes about 2 1/2 cups of dip. SUGGESTED DIPPERS: Bagel Chips,
Tomatoes, Radishes, Cucumber, Scallions, and Figs.
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Betsy, NY (10:15:13 pm) :
Title: SPINACH/CHEESE STROMBOLI
Categories: Italian, Vegetables, Ethnic
Yield: 8 servings
1 pk Yeast
2 lb Ricotta
2 ts Sugar
1 pk Spinach, frozen chopped
-(cooked)
1/3 c -Warm water
4 c Flour
1 c Parmesan
3 tb Butter; in pieces
1/2 lb Mozzarella, sliced
1 ts Salt
2 tb Butter; melted
1 c -Ice water (without cubes)
Sesame seeds
Preheat oven to 200 degrees for 15 minutes and turn off. Combine yeast,
sugar and warm water in a small mixing bowl. Set aside for 5 minutes until
foamy. In the workbowl of a food processor, add flour, butter pieces and
salt. Process for 20 seconds. Add ice water to yeast. With the processor
running, add yeast-water mixture gradually, until all of the moisture is
absorbed and the dough leaves the side of the bowl. Process for an
additional 60 seconds. Transfer dough from the workbowl to a large greased
mixing bowl. Cover with a kitchen towel and place in warm off oven. Allow
to rise until doubled, approximately 1-1/2 hours.
In a medium mixing bowl, combine ricotta, spinach and parmesan cheese.
Punch down the risen dough and transfer to a floured rolling surface. With
quick, hard strokes, roll dough into a large rectangle, approx- imately 1/2
inch thick. Layer one-half of the mozzarella cheese evenly down the center
leaving approximately three inches of exposed dough on either side. Top
with ricotta-spinach mixture and the remaining mozza- rella. Overlap the
exposed dough over the cheese mixture and pinch well on all sides to seal.
Transfer to a large cookie sheet, seam side up. Cover with a kitchen towel
and return to the warmed oven. Allow to rise until doubled, ap- proximately
45 minutes. Brush loaf with melted butter and sprinkle with sesame seeds.
Bake at 350 degrees for 35 to 40 minutes or until loaf is well browned and
hollow sounding when thumped.
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CarolB, Fl (10:15:33 pm) : "The best spinach au gratin I've had is served at
the Ruth's Chris Steak House. Following is an "outline" of
how to make it.
2 lbs fresh spinach, washed well & steamed & drained well.
2 c of a cream sauce (2 T butter, 2 T flour, 2 C milk or 1/2 &1/2, flavored
to taste w/ salt & white pepper)
fresh grated nutmeg to taste.
Mix the spinach & cream sauce. If not enough cream sauce, make more! Be sure
you can just taste the
nutmeg. Place in a casserole, cover with lots of grated cheese - cheddar,
jack, fontina or a mixture of other
complementary cheeses to your taste. Heat in oven till bubbling & enjoy. (a
milk-based cream sauce won't
spoil this)."
-
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CarolB, Fl (10:20:09 pm) :
Baked Spinach Casserole
If you like spinach, you will go crazy over this recipe. Guaranteed to put a
smile on everyone's
face...
Heat oven to 325 degrees
3 Tablespoons butter
2 cups light cream
3 Tablespoons grated onion
2 packages frozen spinach, thawed and drained
1 lb chopped mushrooms
3 tablespoons grated Gruyere or Swiss cheese
3 tablespoons flour
2 teaspoons salt
1/4 teaspoon nutmeg
1/4 teaspoon white pepper
Saute' onions and mushrooms in butter for 5 minutes. Blend in flour, salt,
pepper and nutmeg.
Gradually add cream, stirring to boiling point. Taste for seasoning. In
buttered casserole, spread half
the spinach; cover with half of the mushroom sauce, then repeat. Sprinkle
with the grated cheese.
Set in pan of hot water.
Bake 40 minutes.
Serves 6 - 8.
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CarolB, Fl (10:34:57 pm) :
Ingredients for stuffed onions:
4-6 Medium onions, peeled
1 12-oz. package frozen spinach soufflÈ or cream spinach
(slightly thawed)
* c. Grated Parmesan cheese
Directions: Hollow out onions; fill with spinach soufflÈ. Wrap in foil. Cook
on
grill over medium-hot coals for 45-50 minutes. Open foil during last 5
minutes. May sprinkle with seasoned salt, if desired.
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CarolB, Fl (10:36:45 pm) : Spinach Like Joe Muer's Restaurant
1 15-ounce can spinach, well drained
2 eggs
1 cup milk
1 tablespoon cornstarch
1/2 teaspoon pepper
1 teaspoon dry minced onions
1/2 teaspoon salt
1/4 teaspoon mace
3/4 teaspoon freshly grated nutmeg
2 tablespoons Kraft's canned, grated American Cheese
Put half the spinach into the top of a double boiler, over simmering water.
Put other half
into blender and blend with the eggs, milk and cornstarch until smooth. Add
to spinach in
top of double boiler along with the remaining ingredients, stirring
constantly for about 3 to
4 minutes, to make certain flavors will be well combined.
Let heat gently until piping hot. Serve in small side dishes with additional
cheese dusted over the top of each serving.
Makes 4 servings.
Per serving: 122 calories; 6.6 g fat (2.8 g saturated fat; 49 percent
calories from fat);
118 mg cholesterol; 726 mg sodium; 8.6 g carbohydrates.
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CarolB, Fl (10:40:41 pm) : The Geezer Cookbook by Dwayne Pritchett is
presented by R. Gary Hendra -- The
MacScouter -- CM Pack 92 & CC Troop 92, Milpitas, California
SPINACH-CHEDDAR CASSEROLE
8 to 10 side-dish Servings
Ingredients:
4 eggs
3/4 teaspoon salt
1/2 teaspoon pepper
1 10-ounce package frozen chopped spinach, thawed, squeezed dry
16-ounce container cottage cheese
1 bunch green onions, chopped
1 cup packed grated sharp cheddar cheese
1/4 cup all purpose flour
3 tablespoons chopped fresh dill or 1 tablespoon dillweed
Preheat oven to 350 F. Butter 8x8x2-inch glass baking dish. Beat eggs, salt
and pepper to blend in large bowl. Mix in spinach. Add remaining ingredients
and stir until well blended. Transfer mixture to prepared dish. Bake
casserole until center is firm and top is golden, about 45 minutes.
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Margaret, MA (11:43:47 pm) :
Japanese Spinach (Japan)
1 lb. spinach, washed
2 Tbs. soy sauce
2 Tbs. sesame seeds, lightly toasted
sesame oil
1.Drop spinach in boiling water and boil 1 minute. Drain well, squeezing out
excess moisture.
2.Chop spinach and sprinkle with soy sauce, sesame seeds and a few drops of
sesame oil. Serve immediately.
From: Memorex Library, International Recipes
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Margaret, MA (11:46:19 pm) :
Viennese Spinach (Austria)
2 lbs. fresh spinach, trimmed and washed
1 Tbs. butter
1 Tbs. flour
1/2 cup sour cream
1/2 tsp. minced onion
salt and pepper
1.Cook spinach, covered in a small amount of boiling salted water until just
tender. Drain and chop.
2.Melt butter and add flour. Add sour cream and onion and cook, stirring
constantly, until mixture thickens.
3.Add spinach and heat gently. Season to taste.
From: Memorex Library, International Recipes
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Margaret, MA (11:47:44 pm) :
Spinach Pancakes (Scandinavia)
1-1/2 cups milk
1 tsp. salt
1/8 tsp. nutmeg
1 cup flour
2 Tbs. melted butter
2 eggs
1/2 tsp. sugar
1/2 lb. freshly cooked spinach, squeezed dry
1 to 2 Tbs. butter, softened
1.In a blender combine milk, salt, nutmeg, flour, melted butter, eggs and
sugar. Blend well. Gradually add spinach.
2.Melt a tsp. of butter in a skillet and when very hot, drop 2 Tbs. batter
into skillet. Spread out evenly to form a 3" disk. Cook pancakes for 2 to 3
minutes, then flip and cook on other side. Keep warm until all are made. Add
more butter to skillet as needed.
From: Memorex Library, International Recipes
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Margaret, MA (11:57:20 pm) :
Oysters Rockefeller (America)
1/2 lb. spinach, washed and drained
6 scallions
1/2 head lettuce
1-1/2 stalks celery
1/2 bunch parsley
1 clove garlic
1 cup butter
1/2 cup bread crumbs
1 Tbs. Worcestershire sauce
1 tsp. anchovy paste
1/2 tsp. salt
Few dashes Tabasco sauce
2 Tbs. Pernod
36 oysters
1.Chop finely together the spinach, scallions, lettuce, celery, parsley and
garlic.
2.Heat butter and add all ingredients except oysters. Mix well. Refrigerate
until ready to use.
3. Spoon mixture onto oysters on the 1/2 shell, set oysters on a bed of rock
salt and bake at 450 degrees until piping hot.
From: Memorex Library, International Recipes
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END OF FILE
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