Saturday, March 10, 2012

Sushi (Veggie Rolls)


I have always thought that making sushi was extremely difficult and left this art form up to the professionals.  However, I tried my hand at it today after watching a couple how-to videos, and VOILA!  I made sushi!!!  It was pretty and tasted great.  Don't be scared, try it sometime.

Additionally, sushi does not mean raw fish.  Fish is sometimes (not always) added to sushi.






Ingredients

Sushi:

  • 1/2 cup seasoned rice vinegar
  • 2 T. sugar
  • 2 t. salt
  • 3 cups short-grained sushi rice
  • 3 1/2 cups water
  • 4 sheets toasted nori 

Fillings (pick 3 to 4):

  • 1/2 regular cucumber, seeded and cut into matchsticks
  • 1 carrot, cut into matchsticks
  • 1 small yellow bell pepper, stemmed, seeded and cut into matchsticks
  • 4 scallions, trimmed and cut into matchsticks
  • 1(4-inch) piece daikon, peeled, and cut into matchsticks (or pickled daikon or 6 red radishes)
  • 1 firm-ripe Hass avocado, peeled, thinly sliced lengthwise, sprinkled with lemon juice
  • Soy sauce, wasabi, pickled ginger
  • Special equipment: Bamboo sushi mat
For the rice:
Mix together vinegar, sugar, and salt.
Rinse the rice in colander and drain. Prepare rice in a rice cooker or put the rice and water in medium saucepan with a tight fitting lid. Bring to a boil over high heat, reduce heat to very low and simmer, tightly covered. (For a good seal wrap the pan's lid tightly with a small kitchen towel and cover the saucepan. Make sure the towel's edges are folded up well away from the heat.) Cook until all the water is absorbed, about 15 minutes. Remove the rice from the heat (don't uncover) and set aside for 10 minutes.
Fluff the rice with a fork and transfer it to a large bowl. Add the vinegar mixture and toss with the rice, using a wooden spoon.  Cover the rice with a damp towel.

To assemble rolls: (traditional sushi)
Place the sushi mat with the slats running crosswise directly in front of you on a clean work space. Lay a sheet of nori shiny-side down and lined up with the closest edge of the mat. Lightly moisten fingers with water, and evenly press about 1 cup of the rice onto the nori, with 1 1/2-inches uncovered at the far edge. Line up the fillings in a row across the center of the rice.
Beginning with the near edge of the mat, tightly roll up the nori, rice, and fillings into a cylinder. Firmly tug on the rounded mat over the roll as you pull on the far edge of the mat to tighten the roll. Open the mat, dab unsealed edge of nori with a bit of water and roll the sushi forward to seal. Transfer the sushi to a plate and cover with damp paper towels. Repeat with remaining rice and fillings.
Cut each sushi roll, crosswise, into 8 pieces with a sharp wet knife making sure to clean knife with wet towel in between each cut.
Serve with bowl of soy sauce, pickled ginger and wasabi for dipping.

Monday, March 5, 2012

Blueberry Cucumber Smoothie


SERVES 2

1 cucumber, peeled, and cut into 1-inch pieces
1 cup frozen blueberries
1 cup white grape juice
1/2 cup vanilla soy yogurt

Blend cucumber, blueberries, grape juice, and yogurt.


Nutrition Facts
User Entered Recipe
  2 Servings
Amount Per Serving
  Calories176.3
  Total Fat1.3 g
     Saturated Fat0.1 g
     Polyunsaturated Fat0.2 g
     Monounsaturated Fat0.1 g
  Cholesterol0.0 mg
  Sodium18.6 mg
  Potassium232.3 mg
  Total Carbohydrate39.7 g
     Dietary Fiber3.3 g
     Sugars33.0 g
  Protein2.2 g
  Vitamin A2.7 %
  Vitamin B-120.0 %
  Vitamin B-65.9 %
  Vitamin C70.7 %
  Vitamin D0.0 %
  Vitamin E4.4 %
  Calcium10.1 %
  Copper6.2 %
  Folate6.3 %
  Iron4.0 %
  Magnesium5.2 %
  Manganese10.8 %
  Niacin2.3 %
  Pantothenic Acid    4.3 %
  Phosphorus    3.8 %
  Riboflavin3.7 %
  Selenium0.3 %
  Thiamin4.5 %
  Zinc1.9 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Saturday, March 3, 2012

Three Bean Chili

What a pot of goodness!!!  Be prepared and make this in a very large pot.



Serves 6-8
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 2 bay leaves
  • 1 green bell pepper, chopped
  • 1 red bell pepper, chopped
  • 2 stalks celery, chopped
  • 2 carrots, chopped
  • 1 - 8 oz package mushrooms, chopped
  • 1 jalapeño, chopped
  • 1 can kidney beans, rinsed and drained
  • 1 can black beans, rinsed and drained
  • 1 can northern beans, rinsed and drained
  • 3 c. water
  • 2 - 28 oz cans tomatoes, diced
  • 1 - 6 oz can tomato paste
  • 1 lb firm tofu, crumbled
  • 1 can corn
  • 1 apple, chopped
  • 2 T. chili powder
  • 2 t. coriander
  • 2 T. dijon mustard
  • 1 T. blackstrap molasses
  • 1/2 c. chopped cilantro
  • salt and pepper to taste
Directions

Saute onion on medium-high heat in a large sprayed soup pot for 5 minutes.  Add garlic, bay leaves, bell peppers, celery, carrots, mushrooms and jalapeño, then cook on medium for 5 more minutes.  Add remaining ingredients, cover and simmer on low heat for 15-20 minutes.  Season with salt and pepper.

Adapted from The Engine 2 Diet Cookbook

Here's the facts:

Nutrition Facts

  6 Servings

Amount Per Serving
  Calories 379.4
  Total Fat 6.4 g
      Saturated Fat 1.0 g
      Polyunsaturated Fat 3.4 g
      Monounsaturated Fat 1.3 g
  Cholesterol 0.0 mg
  Sodium 450.3 mg
  Potassium 1,786.4 mg
  Total Carbohydrate 70.6 g
      Dietary Fiber 18.9 g
      Sugars 12.5 g
  Protein 25.4 g

  Vitamin A 103.5 %
  Vitamin B-12 0.1 %
  Vitamin B-6 30.7 %
  Vitamin C 156.5 %
  Vitamin D 3.3 %
  Vitamin E 12.1 %
  Calcium 55.5 %
  Copper 48.2 %
  Folate 53.9 %
  Iron 48.4 %
  Magnesium 42.3 %
  Manganese 92.3 %
  Niacin 21.8 %
  Pantothenic Acid     13.8 %
  Phosphorus     40.5 %
  Riboflavin 24.6 %
  Selenium 23.6 %
  Thiamin 33.4 %
  Zinc 21.7 %



*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.