Ellie Krieger - Ellie Kriegers Favorite Vegetarian Recipes: HMH Selects

Ellie Krieger's Favorite

Vegetarian Recipes

Ellie Krieger

Wiley Selects

Copyright 2011 Ellie Krieger. All rights reserved.

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ISBN 9781118184271 (ebk); ISBN 9781118184288 (ebk)

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Introduction

Im not a vegetarian but I like to eat like one much of the time. Mostly because I find the bounty of the fields and orchards irresistible: the colorful, fragrant vegetables and fruit that peak with each season; hearty, satisfying beans in endless varieties; crunchy, buttery nuts and earthy, flavorful whole grains. But besides being delicious these plant foods offer unparalleled nutrition benefits like antioxidants, fiber, healthy fats, and essential vitamins and minerals. They are the best possible backbone for healthy eating.

The recipes in this booklet are a celebration of those foods, 10 handpicked vegetarian selections from my New York Times best-selling cookbook So Easy: Luscious Healthy Recipes for Every Meal of the Week, plus 3 free bonus recipes from my brand new book Comfort Food Fix: Feel Good Favorites Made Healthy. All are scrumptious, easy-to-make dishes that you dont have to be a vegetarian to enjoy. In fact, one of the things I treasure most about these recipes is that they get everyone I love- from my strictly vegetarian friends to my meat-and-potatoes-man husband and 8-year old daughter- all delighting in a meal around the same table. These dishes always satisfy the whole gang. I know theyll do the same for you.

Ellie Krieger

Spicy Egg And Avocado Wrap

Makes: 4 servings | Serving Size: 1 wrap

If, like me, you regularly spike your eggs with hot sauce, this one's for you. Chunks of egg, creamy avocado, and fresh crisp veggies are doused in tongue-tingling chili sauce, then tucked neatly into a hand-held wrap. It keeps well overnight so you can make it in advance.

8 large eggs

4 large red-leaf lettuce leaves

4 whole-wheat wrap breads (about 9 inches in diameter)

1 avocado, pitted, peeled, sliced

1 medium tomato (about 4 ounces), sliced

18 English cucumber, thinly sliced

1 tablespoon prepared Thai chili sauce or hot sauce, divided

12 teaspoon salt

12 teaspoon freshly ground black pepper

Place the eggs in a 4-quart saucepan. Cover with water, bring to a boil, reduce the heat, and simmer for 9 minutes. Remove from the heat, rinse with cold water, and peel. Remove the yolks from 4 of the eggs and discard the yolks. Slice the remaining egg whites and whole eggs into 14-inch slices.

Lay a lettuce leaf over the center of each wrap bread. Top each with the avocado, sliced eggs, tomato, and cucumber. Sprinkle with the chili sauce and season with the salt and pepper. Fold one side of the bread about 2 inches over the filling to form a pocket and roll into a wrap. Eat immediately or cover in foil and store in the refrigerator for up to 1 day.

Nutrition Facts per serving: Calories 370, Total Fat 14 g, Sat Fat 3 g, Mono Fat 7 g, Poly Fat 2 g, Protein 20 g, Carb 45 g, Fiber 9 g, Cholesterol 210 mg, Sodium 890 mg

Excellent Source of: Fiber, Folate, Iodine, Manganese, Pantothenic Acid, Phosphorus, Protein, Riboflavin, Selenium, Thiamin, Vitamin A, Vitamin B6, Vitamin K

Good Source of: Copper, Iron, Magnesium, Niacin, Potassium, Vitamin B12, Vitamin C, Zinc

Whole-Wheat Apple Pancakes With Nutty Topping

Makes: 6 servings | Serving Size: 2 pancakes with topping and 1 tablespoon syrup

Pancakes are my daughter Bella's favorite food to make and eat. She knows the recipe for this apple-laced version by heart. The batter lasts in the fridge for up to two days, so we whip up a double batch on a Sunday to have it on hand for the beginning of the week. It sure makes Monday mornings a lot easier to face!

1 medium apple (such as Golden Delicious), cored and diced (about 2 cups)

34 cup all-purpose flour

34 cup whole-wheat flour

2 teaspoons baking powder

12 teaspoon baking soda

14 teaspoon salt

1 cup low-fat (1%) buttermilk

34 cup nonfat milk

2 large eggs

1 tablespoon honey

1 recipe

6 tablespoons pure maple syrup, plus more to taste

Put the apple in a microwave-safe bowl, tightly cover with plastic wrap, and microwave on high until softened, about 2 minutes.

In a large bowl, whisk the flours, baking powder, baking soda, and salt. In a small bowl, whisk together the buttermilk, milk, eggs, and honey. Slowly add the egg mixture to the dry ingredients, stirring until just combined.

Heat a large nonstick griddle over medium heat. Spoon about 14 cup of the batter per pancake onto the griddle and distribute about a heaping tablespoon of the cooked apple on top. Drizzle a little more batter on top to coat the apple. Flip when the pancake tops are covered with bubbles and the edges look cooked, about 2 minutes. Cook until the pancakes are golden brown and cooked through, an additional 1 to 2 minutes. Serve immediately, or transfer the cooked pancakes to an ovenproof dish and keep warm in a 250F oven while making the rest.

To serve, arrange 2 pancakes on each plate and sprinkle each serving with about 2 heaping tablespoons of the Nutty Topping. Serve with maple syrup.

Nutrition Facts Per Serving: Calories 400, Total Fat 11 g, Sat Fat 2.5 g, Mono Fat 3 g, Poly Fat 2.5 g, Protein 15 g, Carb 63 g, Fiber 5 g, Cholesterol 75 mg, Sodium 450 mg

Excellent Source of: Calcium, Fiber, Iron, Magnesium, Manganese, Phosphorus, Protein, Selenium, Zinc

Good Source of: Copper, Folate, Niacin, Potassium, Riboflavin, Thiamin

Nutty Topping

Makes: 6 servings | Serving Size: 2 heaping tablespoons

The apple pancakes are great on their own, but this ambrosial nutty topping brings them to the next level. The topping is also incredible in hot or cold cereal, stirred into yogurt, with fruit salad, or as a snack on its own. Consider yourself fairly warned, though: it's addictive.

14 cup hulled (green) pumpkin seeds

14 cup sliced almonds

14 cup shelled sunflower seeds

1 tablespoon sesame seeds

14 cup toasted wheat germ

14 cup pure maple syrup

Salt to taste

In a large skillet, toast the pumpkin seeds and almonds over medium-high heat, stirring, for about 1 minute. Add the sunflower seeds and cook, stirring, for 1 minute more. Add the sesame seeds to the pan. Cover and cook, shaking the pan, until the seeds are toasted, about 30 seconds more. Transfer the toasted nuts and seeds to a medium-size bowl. Add the wheat germ. Stir in the syrup and season with salt. The topping will keep for a week in an airtight container.