Recipes with Fruits and Legumes

Recipes with Fruits and Legumes

A few recipes with fruits and legumes, which I've prepared myself. You'll find all of them in this text:

• Apricot Rice Pilaf
• Creamy Artichoke Bruschetta (appetizers)
• Roasted Sage Broccoli
• Portobello and Spinach Quesadilla
• Zucchini Cake
• Turmeric
• Vetetarian Chile
• Baked Beans
• Fries With Spiced Mayonnaise
• Fruits Spread for Cheese
• Avocado – Spinach Dip
• Cheesy Rice in Carrot Casserole
• Grilled Asparagus, Black Quinoa, Avocado Carpaccio
• Crème de légumes
• Pumpkin Cake
• Reach & Creamy Mashed Cauliflower
• Cole Slaw
• Creamy Tomato Soup
• Hunter Cabbage Stew

Apricot Rice Pilaf

Ingredients:

• 1 can (14 oz or 400 ml) of apricot halves
• 2 cups (500ml) of rice
• 2 celery stalks, chopped
• 1/2 cup of raisins
• 2 Tbsp ob butter
• 1/4 tsp of ground ginger
• 1/2 tsp of curry powder
• 1/2 tap salt
• 2 cups of water

Preparation:

1. Drain aprocots and coarsely chop
2. Sauté celery in butter.
3. Add apricots, ginger, salt, curry powder and water. Bring to a boil.
4. Stir in rice, remove from heat. Cover and let stand for 5 minutes.
5. Can be re-heated in covered serving dish at 225F (110C).
6. Makes 6 servings.

Nutrition information per serving: Calories – 200, dietary fibre – 1,7g, carbohydrate – 42g, Fat – 4g, protein – 4g.

Creamy Artichoke Bruschetta (appetizers)

Ingredients:

• 1 jar (6 oz) of marinated artichokes, drained and chopped
• 1/4 cup of mayonnaise
• 1/4 cup of finely chopped, drained, sun-dried tomatoes, packed in oil
• 1 tbsp of grated Parmesan cheese
• 1 loaf of Italian or French bread (about 15 inches long), cut into 1/3-inch slices and toasted.
• Preparation:
• In small bowl, combine the ingredients (except bread).
• Evenly spread artichoke mixture on toasted bread.
• Broil one minute or until golden.
• Serve immediately.

Makes 20 appetizers.

Roasted Sage Broccoli

Ingredients:

• 1 (12 oz) bag of broccoli florets
• ½ red onion, sliced
• 8 fresh sage leaves, torn
• 2 tbsp extra-virgin olive oil
• 1/8 tsp salt
• 1/8 tsp garlic salt
• ¼ tsp ground pepper

Directions:

1. Preheat oven to 400 degrees F.
2. Line a baking sheet with aluminum foil.
3. Spread broccoli in a single layer on the prepared baking sheet.
4. Sprinkle onion and sage leaves over broccoli; drizzle with olive oil.
5. Sprinkle salt, garlic salt, and black pepper over broccoli mixture; toss to coat.
6. Roast in the preheated oven until broccoli is browned and crisp, 20 to 30 minutes.

Calories: 97, fat – 6 g, saturated fat – 1 g, sodium – 446 mg, carbohydrate – 47g, fibre – 2 g, protein – 3 g. Servings : 4.

Portobello and Spinach Quesadilla

Ingredients:

• 1 lb spinach washed
• 2 portobello mushroom caps sauteed or grilled
• 1 clove of garlic, minced
• 1 medium onion sliced thin and carmelized
• ½ tbsp olive oil
• 4 flour tortillas, 12” low carb
• ½ cup cheddar cheese shredded

Directions:

1. In a large skillet, heat olive over medium heat.
2. Sauté garlic for one minute, and then add spinach.
3. Cook until the spinach is wilted and turn off the heat.
4. Set aside.
5. Lay out two of the flour tortillas on a flat surface.
6. Top with ½ cup of the cheese, spreading evenly.
7. Divide the Portobello mushrooms, the onions and the spinach among the tortillas.
8. Top with remaining tortillas and press to seal.
9. Heat a large saute pan over high heat.
10. Add enough oil to coat the bottom and lower the heat to medium.
11. Cook until golden brown, about three minutes per side.
12. Repeat with the other quesadilla.
13. Let cool for five minutes.
14. Slice into 8 or 10 pieces.
15. Garnish with salsa and cilantro springs.

Calories: 135, fat – 7 g, saturated fat – 4 g, sodium – 261 mg, carbohydrate – 12 g, fibre 1g, protein – 6g. Servings : 8.

Zucchini Cake

Ingredients:

• 3 eggs
• 2 c. sugar
• 1 c. vegetable oil
• 1 tsp. salt
• 1 tsp. baking powder
• 1 tsp. baking soda
• 1 tsp. cinnamon
• 1 tsp. vanilla
• 1/2 tsp. ground nutmeg
• 1/8 tsp. ground cloves
• 3 c. all-purpose flour
• 3 c. shredded unpared zucchini
• 1 c. coarsely chopped walnuts
• 1/4 c. milk

 Cook:

1. Measure all ingredients except flour, zucchini, walnuts and milk into large mixing bowl.
2. Beat 1/2 minute on low scraping bowl constantly.
3. Beat on medium speed 1 minute.
4. Add flour, gradually into mixture.
5. Stir in zucchini, walnuts and milk.
6. Pour batter into greased and floured 10 inch Bundt pan.
7. Bake in preheated 350 degree oven for 50 minutes and test 10 minutes longer if needed.

Photo by Elena

Turmeric

 Turmeric is very similar to the ginger plant because it belongs to the same family. It grows up to 1,8 metres and has yellow, trumpet-like shaped flowers. Turmeric is commonly dried, or powdered for its se. The main active component of turmeric is curcumin, a substance that gives it the characteristic yellow color.

Origin of the plant: Turmeric has been known for 4,000 years in Chinese and Ayurvedic medicine. The plant grows naturally in India, Asia, Africa, Central America. It needs temperatures between 20 to 30 degrees Celsius as well as considerable rainfall to thrive.

Pharmacological properties: In herbal medicine, turmeric is used to treat indigestion, ulcers, ulcerative colitis, arteriosclerosis, osteoarthritis, jandice, bile fevers, gallstones.

The plant is well known for its anti-inflammatory action. It improves blood circulation, promotes the metabolism of fats, the functioning of the liver, and is good for diabetics, since it helps reduce sugar levels in the blood stream. It is an antioxidant and helps our body produce anti-cancer substances such as the GHS, or the body’s aster antioxidant. It clears the mucous membrane, and opens the bronchial tubes.

The benefits of turmeric are endless, and any of them are still unknown. It is not recommended to consume it during pregnancy or the nursing period.

Culinary uses: Turmeric is one of the main components of curry. It is a condiment used in traditional Asian cuisine, which uses both the root and powder. Since it is not easily absorbed by the human body, mixing it with black pepper and olive oil helps to ease its digestion. Cooking with Turmeric is simple and the results are delicious. The only inconvenience is that turmeric stains everything in its path. You might want to use apron and gloves when you peel it.

Vegetarian Chili

Ingredients:

• 1 Tbsp oil
• 1 onion, chopped
• 1 whole red pepper, chopped
• 2 cloves garlic, chopped
• 1 celery stalk, chopped
• 2 Tbsp chili powder
• 2 tsp ground cumin
• 1 can black or red kidney beans, drained (14 oz, 400 mL)
• 1 can tomatos (28 oz, 800 mL)
• 1 can corn niblets, draines (12 oz, 340 mL)
• 1 1/4 cups brown rice (300 mL).

Preparation:

1. In medium saucepan, heat oil over medium-high heat.
2. Sauté onion, red pepper, celery and garlic.
3. Stir in chili powder and cumin.
4. Cook for 1 minute.
5. Add tomatos, breaking up with spoon.
6. Stir in beans and corn.
7. Bring to boil.
8. Reduce heat, cover and simmer 5 minutes.
9. Now add rice and return to a full boil, cover and simmer 5 minutes.
10. Remove from heat and stir.
11. Cover and let stand 5 minutes.

Makes 4 to 6 servings. Nutrition information per serving: calories 232, dietary fibre 9 g, fat 4 g, carbohydrates 45 g, protein 9 g.

Baked Beans

Ingredients:

• 2 cans (16 oz.) sm. baked beans
• 6 tbsp. catsup
• 1 tbsp. Worcestershire sauce
• 3 tbsp. dark brown sugar, packed
• 1 tsp. dry mustard
• 3 tbsp. grated onion
• Bake partially covered in a 2 1/2 quart casserole at 325 degrees for 1 1/2 hours.

Serves 6-8.

Fries With Spiced Mayonnaise

Ingredients:

• ¾ cup (175 mL) of mayonnaise
• 1 tsp (5 mL) of lime juice
• 1 tsp of paprika
• 1 clove of garlic, finely chopped
• ½ tsp of ground cumin
• 2 lbs (1 kg) of potatoes, scrubbed, peeled and cut into 2×1/2-inch (5×1 cm) pieces
• 1 quart (1 L) of vegetable oil

Cooking:

1. 
   
2. In medium bowl, combine mayonnaise, lime juice, garlic, cumin, paprika, set aside.
3. In 2-quart (2L) saucepan heat oil to 325º F (160º C) with clean paper towels. Fry potatoes in oil in 1-cup (250 mL0 batches until lightly colored but not brown, 4 to 5 minutes per batch. Remove to a plate lined with paper towels. Repeat with remaining potatoes.
4. Heat the oil to 375 F (190 C).
5. Fry the potatoes in 1-cup (250 mL) batches a second time until they are golden brown and crisp, 1 to 2 minutes.
6. Drain on fresh paper towels.
7. Repeat with remaining potatoes.
8. Sprinkle with salt if desired, and serve with spiced mayonnaise.

Prep time: 15 minutes, cook times: 15 minutes. Makes 6 servings.

Fruits Spread for Cheese

Cranberry, Raspberry, Ginseng & Star Anise

Ingredients:

• 320 g of Brie or Camembert cheese
• 16 won ton or egg roll skins
• One 60 ml jar of Cranberry, Raspberry, Ginseng & Star Anise Fruit Spread for Cheese
• 30 ml of hazulnut oil
• 20 g de watercress leaves (or other tender greens)
• Best quality, unrefined salt
• Olive oil

Preparation:

1. Thaw the won ton skins on the counter for a few hours.
2. Heat up some oil to 325 °F in a deep fryer and fry 4 won ton skins at a time.
3. Cook until golden brown, keeping skins straight by pressing down on them with a slotted spatula.
4. Place fried won ton skins on absorbent paper to drain off excess oil.
5. Salt immediately. Repeat with the remaining won ton skins. Set aside.
6. Presentation :
7. Place four fried won ton on a baking sheet. On each one, put 20 g of Camembert cheese and about 3 g of spreed.
8. Repeat to form four bundles of for layers each.
9. When done, bake in the oven at 375 °F for about 1 to 1-1/2 minutes or until the cheese is slightly melted and easily blends with the spread.
10. Place each bundle on a large plate and top with a small bunch of watercress.
11. Trace a line of olive oil on each plate.
12. For extra effect, add an espresso spoon of spread on the plate.

Avocado – Spinach Dip

Ingredients:

• 1 cup – fresh spinach
• 1/2 cup – diced avocado
• ¼ cup – reduced-fat sour cream
• 2 tbsp – chopped red onion
• 1 – 1 ½ tsp fresh lime juice
• 1 – 1 ½ tsp chopped seeded jalapeno pepper
• ½ large garlic clove
• ¼ tsp – salt
• 1/8 tsp – ground black peper
• Hot sauce

Directions:

1. Process spinach, avocado, sour cream, red onion, lime juice, jalapeno pepper, garlic, salt black pepper, hot sauce in a food processor until smooth.
2. Scrape dip into a serving bowl, cover with plastic wrap
3. Refrigerate until chilled, at least one hour.

Calories: 56, fat – 5 g, saturated fat – 1 g, sodium – 162 mg, carbohydrate – 3 g, fibre 2 g, protein – 1 g. Servings : 4.

Cheesy Rice in Carrot Casserole

Ingredients:

• 1 cup (250g) of rice
• 1 cup of water
• 1 1/2 cups of grated carrot
• 1 cup of grated Cheddar Cheese
• 1/2 cup of Salad dressing
• 1/3 cup of milk
• 1 egg, beaten
• 1 green onion, sliced
• 1/2 tsp salt
• Chopped fresh parsley

Directions:

1. Prepare rice with water as usual
2. Heat oven to 350F (180C)
3. Combine all ingredients mixing lightly
4. Pour into 4 cups(1L) greased casserole; cover and bake for 40 minutes
5. Sprinkle with parsley before serving.

Makes 6 servings. Nutrition information per serving: Calories 260, Carbohydrates 22g, Dietary fibre 1g, Fat – 16g, Protein 8g.

Grilled Asparagus, Black Quinoa, Avocado Carpaccio

Ingredients:

• 2 bunches of asparagus (stem cut, peeled, grilled)
• 2 tsp each, cooked red and black quinoa
• 2 avocados (thinly sliced)
• 12 sliced baked rhubarb tossed with honey
• Rhubarb slaw:
• 1 stalk rhubarb
• ½ red onion
• 1 cucumber
• 1 tomato
• 1 carrot
• 1 tbsp olive oil
• ½ cup chopped tarragon
• Rhubarb miso mustard:
• 1 tbsp rhubarb puree
• 1 tsp Dijon mustard
• 1 tsp white miso

Directions:

1. Cook quinoa in salted boiling water for 18 minutes
2. Lay on tray to cool
3. Avocado: Slice avocado thinly, lay on parchment paper
4. Rhubarb Slaw: Julienne all vegetables, season with olive oil and herbs
5. Rhubarb Mustard: Mix all ingredients and set aside
6. Baked rhubarb: Cut into small pieces toss with honey then lay on baking sheet and bake at 330 degrees F.

Calories: 271, fat – 15 g, saturated fat – 2 g, sodium – 100 mg, carbohydrate – 34 g, fibre – 8 g, protein – 5 g. Servings : 4.

Crème de légumes

Ingredients:

• 3 tbsp. butter
• 2 chopped leeks (white part only)
• 1 med. onion, chopped
• 2 med. potatoes, cubed
• 2 lg. carrots, sliced
• 1 1/2 tsp. salt
• 1/4 tsp. pepper
• 6 c. water
• 1 cube chicken bouillon
• 1/4 c. uncooked rice
• 14 asparagus tips, 1 inch pieces
• 1 lb. fresh spinach, torn
• 2 c. milk, heated
• 3/4 c. heavy cream

Preparation:

1. Melt butter in large pot.
2. Saute onion and leek until tender, about 15 minutes.
3. Add potatoes, carrots, salt, pepper and water.
4. Dilute chicken bouillon in 1/2 cup boiling water and add to pot.
5. Bring to a boil, turn down heat, cover and simmer 15 minutes.
6. Add rice, cover and simmer 20 minutes.
7. Add asparagus, simmer 10 minutes, then add spinach and simmer 5 minutes or until all vegetables are tender.
8. Add warm milk, while stirring.
9. Season to taste and while still stirring, add cream.  Heat thoroughly without bringing to a boil.
10. Serve immediately.

Pumpkin Cake

Curcurbitacae are easy to cook and can be enjoyed year-round.

Ingredients:

• 750 ml (3 cups) flour
• 250 ml (1 cup) vegetable shortening
• 10 ml (2 tsp) baking soda
• 250 ml (1 cup) brown sugar)
• 3 ml (1/2 tsp) salt
• 750 ml (3 cups) pumpkin puree
• 15 ml (1tbs) cinnamon
• Two eggs
• 5 ml (1 tsp) ground cloves

Preparation:

1. Mix together the dry ingredients and set them aside
2. Beat together the vegetable shortening, cinnamon and eggs until creamy
3. Continue beating the mixture while slowly adding alternately the dry ingredients and the pumpkin puree
4. Pour the mixture into a greased lasagna dish
5. Bake on the middle rack of a 325 F oven for 30 to 40 minutes.

Reach & Creamy Mashed Cauliflower

Ingredients:

• 1 1/2 quarts (1,5 l) of water
• One medium head cauliflower, separated into florets (about five cups of 1,25 l)
• One clove of garlic, peeled (optional)
• ¼ cup (50ml) of mayonnaise
• ¼ tsp of salt
• 1 tbsp of choppêd fresh basil leaves (optional)

Cooking :

1. In 3-quart (3 l) saucepot, bring water to a boil.
2. Add cauliflower and garlic and cook covered 15 minutes or until florets are tender; drain.
3. In food processor or blender, process cauliflower and garlic, with mayonnaise and salt until creamy, scraping down sides as needed. Stir in basil and serve immediately.

Preparation time: five minutes, cook time 15 minutes. Makes five servings.

Cole Slaw

Ingredients:

• 2 med. heads cabbage, finely shredded (may add some purple cabbage forcolor)
• 2 med. white or purple onions, chopped
• 4 scallions, finely sliced
• 2 tsp. salt\1/3 c. sugar
• 1 tsp. dry mustard
• 1/2 c. cider vinegar
• 3/4 c. vegetable oil
• Freshly ground black pepper to taste
• 4 heaping tbsp. light nonfat mayonnaise or salad dressing

Cooking:

1. Sprinkle cabbage with salt and let drain in a colander about 2 hours, squeezing as much water out as possible before continuing. May drain overnight if desired.
2. Add onions.
3. In a small bowl mix remaining ingredients and stir into cabbage mixture.
4. Adjust seasonings if needed by adding a bit of sugar first and, if necessary, more salt.
5. Cover and refrigerate until ready to serve.

Serves 8-10.

Creamy Tomato Soup

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 16 cherry tomatoes
• 1 can of crushed tomatoes
• 2 tbsp of heavy cream
• 1 cup of chopped fresh basil
• ½ tsp of salt
• ¼ tsp of white pepper
• 1 tbsp of chopped chives

Directions:

1. Roast tomatoes and basil in oven at 400 degrees F for 30 minutes.
2. Heat olive oil in a large stock pot over medium heat.
3. Add onions and cook until translucent, about 3 minutes.
4. Add garlic and cook for another minute.
5. Add tomatoes and bring to a boil.
6. Reduce heat and simmer, stirring occasionally, approximately 15 minutes.
7. Remove from heat and cool slightly.
8. Working in two batches, puree the soup on high in a blender until very smooth and the return it to the pot.
9. Once all of the soup is blended, stir in cream, salt and pepper.
10. Garnish with chives and serve.

Calories: 143, fat – 4 g, saturated fat – 2 g, sodium – 389 mg, carbohydrate – 25 g, fibre – 8g, protein – 6g. Servings : 4.

Hunter Cabbage Stew

Ingredients:

• 8 lb. cabbage
• 2 lg. onions
• 1 lb. bag sauerkraut
• 2 (15 oz.) cans Sea Side dry butter beans
• 1 lb. fresh kielbasa

Preparation:

1. Cabbage grated coarse chop. Fill 8 quart pot halfway with cabbage.
2. Add water until it is even with cabbage and gradually add cabbage as it cooks down, once its cooked down add chopped onions and 1 bag of sauerkraut.
3. Fry fresh kielbasi until brown.
4. Drain grease from frying pan.
5. Add 2 tablespoons of cabbage and swirl around pan to get flavor and color.
6. Add 2 cans of butter beans cut kielbasi into slices and mix.
7. Add pepper to taste.