Healthy Vegetarian Thanksgiving Recipes!

Fibromyalgia Relief Center of the Bay Area

First, an announcement

Starting Tuesday December 6, 2011  A Telephone Support group.

 e-mail fibro@drgenemartin.com

 The telephone support group will be a safe, warm and supportive environment for people to talk about their issues with Fibro or anything for that matter. You’ll be able to meet people, make new friends and be with non-judgmental people. The tone will be uplifting, affirmative and positive. The idea is to learn, to find some joy and to leave feeling good about yourselves. I (Dr. Martin) will also speak on a topic (can be your suggestions and or my choice) and there will be plenty of time for questions and answers. The nice part is that after the teleconference, an audio copy will be e-mailed to you within 24 hours. The hours will be:

Every Tuesday:                                  6 PM Pacific

                                                            7 PM Mountain      

                                                            8 PM Central

                                                            9 PM Eastern

Send an e-mail to fibro@drgenemartin.com and I’ll fill you in on the rest of the details. Remember that with cell phones or Skype, even long distance calls are pennies these days. Take a positive step

_________________________________________________________

 Today’s blog is about some healthy Vegetarian Thanksgiving Recipes. The healthier you eat, the less You fibromyalgia will bother you.

Acorn Squash Stuffed with Chard & White Beans:

Ingredients

  • 2 medium acorn squash, halved (see Tip) and seeded
  • 1 teaspoon plus 2 tablespoons extra-virgin olive oil, divided
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1/2 cup chopped onion
  • 2 cloves garlic, minced
  • 2 tablespoons water
  • 1 tablespoon tomato paste
  • 8 cups chopped chard leaves (about 1 large bunch chard)
  • 1 15-ounce can white beans, rinsed
  • 1/4 cup chopped kalamata olives
  • 1/3 cup coarse dry whole-wheat breadcrumbs (see Note)
  • 1/3 cup grated Parmesan cheese

Preparation

  1. Cut a small slice off the bottom of each squash half so it rests flat. Brush the insides with 1 teaspoon oil; sprinkle with 1/4 teaspoon each salt and pepper. Place in a 9-by-13-inch (or similar-size) microwave-safe dish. Cover with plastic wrap and microwave on High until the squash is fork-tender, about 12 minutes.
  2. Meanwhile, heat 1 tablespoon oil in a large skillet over medium heat. Add onion; cook, stirring, until starting to brown, 2 to 3 minutes. Add garlic; cook, stirring, for 1 minute. Stir in water, tomato paste and the remaining 1/4 teaspoon each salt and pepper. Stir in chard, cover and cook until tender, 3 to 5 minutes. Stir in white beans and olives; cook until heated through, 1 to 2 minutes more. Remove from the heat.
  3. Position rack in center of oven; preheat broiler.
  4. Combine breadcrumbs, Parmesan and the remaining 1 tablespoon oil in a bowl. Fill each squash half with about 1 cup of the chard mixture. Place in a baking pan or on a baking sheet. Sprinkle with the breadcrumb mixture. Broil in the center of the oven until the breadcrumbs are browned, 1 to 2 minutes.

Pear & Red Onion Gratin

Ingredients

  • 1 large red onion
  • 3 ripe Bosc pears
  • 3 tablespoons extra-virgin olive oil, divided
  • 1 tablespoon chopped fresh thyme
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
  • 1/3 cup grated Parmigiano-Reggiano

Preparation

  1. Fill a large bowl three-quarters full with water; add a handful of ice cubes. Cut onion into 16 wedges, place in a strainer and lower into the water. Let stand for 20 minutes.
  2. Preheat oven to 400°F.
  3. Halve and core each pear; cut each half into 6 slices. Drain the onion wedges well and place them in a 9-by-13-inch glass baking dish along with the pear slices, 1 tablespoon oil, thyme, salt and a grinding of pepper; toss to combine. Cover with foil.
  4. Roast for 30 minutes, stirring twice.
  5. Meanwhile, combine breadcrumbs and cheese in a small bowl. Drizzle with the remaining 2 tablespoons oil; stir to combine. Remove the pan from the oven, sprinkle the crumb mixture evenly over the gratin, return to the oven and roast until the breadcrumbs are well browned, 20 to 30 minutes more. Let cool for 10 minutes before serving.

Vegetarian Stuffing with Cranberries

Ingredients

1 package pre-toasted bread cubes (14 – 16 ounces)

  • 3 tbsp butter plus extra
  • 2 tbsp olive oil
  • 1 large yellow onion, diced
  • 1/2 red onion, diced
  • 1 cup celery, diced
  • 3/4 cup cranberries, chopped
  • 4 cups low-sodium vegetable broth
  • 1 cup wild rice, pre-cooked
  • 2 tbsp fresh sage, minced
  • 2 tbsp fresh thyme, minced
  • 2 eggs, beaten
  • 2 tbsp poultry seasoning
  • 1 16 ounce can red kidney beans, drained and rinsed
  • salt and pepper to taste

Preparation

Pre-heat oven to 375 degrees.

Heat a large skillet and add 2 tablespoons butter and oil.

Add onions, celery and cranberries and cook on medium-high heat until soft, about fifteen minutes.

Add vegetable broth and bring to a boil.

Place toasted bread, rice and herbs in a large bowl, stir in eggs.Pour hot liquid mixture into bowl; add poultry seasoning, beans, salt and pepper and mix.

Grease two 8-inch pans with butter, pour mixture, dot with extra butter. Cover with foil and bake for 25 minutes.

Remove foil and bake 10 minutes more or until top is crisp.

Vegan Pumpkin Bread Stuffing Recipe

Ingredients

1 cup vegan margarine, plus 1 teaspoon

  • 4 stalks celery, diced
  • 1 red onion, diced
  • 2 cups mushrooms, sliced
  • 2 tbsp fresh parsley, chopped
  • 2 tbsp fresh rosemary, chopped
  • 2 tbsp fresh tarragon, chopped
  • 2 tbsp fresh sage, chopped
  • 1/3 tsp salt
  • 1 tsp black pepper
  • 6 cups pumpkin bread, cubed
  • approx 1/3 cup vegetable broth

Preparation

Allow pumpkin bread to dry overnight, or toast in oven at 250 degrees for 30-40 minutes.

Pre-heat oven to 375 degrees and grease a large baking dish with 1 teaspoon of margarine.

In a large skillet over medium heat, melt the 1 cup of vegan margarine. Add the celery and onions and sautee for 8-10 minutes. Add the mushrooms and cook for a few more minutes until mushrooms are soft.

Turn off heat and add spices, stirring well to combine. Add bread cubes. Add vegetable broth a few tablespoons at a time just until stuffing is moistened.

Transfer mixture to greased baking dish and cover with foil. Bake in oven for 40 minutes. Remove foil and bake for 10 more minutes, or until done.

Vegetarian Stuffing with Mushrooms

Ingredients

  • 3/4 pound bread, cubed
  • 1/4 cup butter
  • 1 large red onion, chopped
  • 1 large red bell pepper, chopped
  • 1/2 pound mushrooms, sliced
  • 3 stalks celery, chopped
  • 1 1/2 cups roasted cashew pieces
  • 2 tbsp fresh thyme or 1 tsp dried
  • 2 tbsp fresh rosemary, or 1 tsp dried
  • 1/4 tsp ground nutmeg
  • 3/4 cup vegetable broth
  • 2 eggs, beaten

Preparation

Pre-heat oven to 400 degrees.

Place bread cubes on large shallow baking pan and bake until golden, stirring occasionally, about 20 minutes. Transfer to large mixing bowl. Turn oven down to 350 degrees.

Melt butter in large heavy skillet. Add onions and cook until clear, stirring occasionally (about 10 minutes). Add red peppers, mushrooms and celery; cook until tender – about 5 to 7 minutes.

Combine with bread in mixing bowl; add nuts, seasonings, vegetable broth and beaten eggs. Stir well and pour into an 8-inch greased baking pan or one of similar size. (Can be prepared a day ahead and refrigerated). Cover and bake for about 1 hour.

Sweet Cranberry Vegetarian Stuffing Recipe

Ingredients

  • 14 slices bread, lightly toasted or pre-dried, chopped into cubes or crumbles
  • 1 1/2 cups dried cranberries
  • 2 1/2 cups apple juice
  • 1 red onion, diced
  • 2 stalks celery, diced
  • 3 cloves garlic, minced
  • 2 tbsp vegan margarine
  • 1 tsp thyme
  • 1/2 tsp sage
  • 1 tbsp dried parsley (or 2 tbsp fresh, chopped)
  • 1/4 tsp black pepper
  • 1/2 tsp salt
  • 1/4 tsp ginger
  • 1/4 tsp cinnamon

Preparation

Pre-heat over to 350 degrees.

In a small bowl, pour apple juice over cranberries and set aside.

In a large skillet, sautee the onion, celery and garlic in the vegan margarine until soft, 3-5 minutes. Add thyme, sage and parsley and sautee for one more minute.

In a large bowl, combine bread, onions and celery, and cranberries and apple juice, stirring to combine well.

Bake for 20-25 minutes. Add additional spices, if desired, and enjoy!

Gluten-Free Vegetarian Stuffing Recipe

Ingredients

  • 1 cup diced onion
  • 1 cup celery, chopped
  • 1 cup celery leaves, chopped
  • 1 4 ounce can sliced mushrooms, drained
  • 1 cup rice, uncooked
  • 3 tbsp gluten-free margarine
  • 2 cups gluten-free vegetable broth
  • 1 tsp salt
  • 3/4 tsp poultry seasoning
  • 1/2 cup chopped toasted almonds

Preparation

Pre-heat oven to 350 degrees.

In a large skillet, sautee onion, celery, celery leaves, mushroom and rice in margarine for a few minutes, until onion and celery is soft and rice is golden.

Transfer to a lightly greased 2-quart casserole or baking pan.

Stir in gluten-free vegetable broth, salt and poultry seasoning.

Cover and bake for 30 to 35 minutes, or until rice is cooked and the liquid is absorbed.

Fluff with a fork, then sprinkle the top with chopped toasted almonds.

This vegetarian and vegan stuffing recipe is gluten-free and wheat-free.

Vegan almond butternut squash au gratin

Ingredients
  • One 2 1/2 lb butternut squash
  • 1/3 cup margarine or butter substitute (or butter, if you don’t want to go vegan. And yes, there is such a thing as trans fat-free margerine)
  • 1/4 cup flour
  • 1 1/2 cups vegetable broth
  • 1/4 tsp paprika
  • 1/4 tsp turmeric
  • 1/4 tsp mustard powder
  • 1/2 cup nutritional yeast
  • 1/2 cup ground almonds or almond meal
  • 2 tsp lemon juice
  • 1/2 cup almond or other nondairy milk substitutes
Preparation
  1. Preheat oven to 400°F.
  2. Grind almonds in food processor.
  3. Mix paprika, turmeric and mustard powder into vegetable broth.
  4. Melt margarine or butter over medium heat. Whisk in flour slowly until smooth and bubbly. Slowly add broth and spice mixture, whisking all the while. Whisk in nutritional yeast and keep whisking until mixture is thick and bubbly, about 2 minutes, maybe more. Turn up the heat if it’s not getting thick and bubbly. Stir in lemon juice and about half the ground almonds. Turn off heat.
  5. Slice squash in half vertically. Peel and seed the squash. Slice into 1/4 inch slices.
  6. Place slices in a pot and cover with water. Bring water to boil and let cook for 2 minutes. Drain in a colander.
  7. Place squash in a 10″ diameter casserole dish, gratin dish or baking pan. Pour almond milk over the slices and stir a bit to make sure the slices are all saturated. Pour your sauce on top and stir into the top layer of squash a bit. Sprinkle remaining almonds on top. Bake in oven for 30 minutes or until bubbly and slightly browned.

Vegan pumpkin ravioli

Ingredients
Filling
  • 1 cup roasted pumpkin
  • 2 tablespoons margarine or butter substitute or butter
  • 1/4 tsp nutmeg
  • 1/4 tsp cinnamon
  • 1/4 tsp cumin
  • dash of white or black pepper
  • 1/2 tsp salt
  • 1/4 cup ground cashews (or nuts of your choice)
Pasta
  • 1 1/2 cups semolina flour
  • 1/2 cup all purpose flour (or fine flour of your choice)
  • 1/2 tsp salt
  • 2 tsp dried basil
  • 1/2 cup water
  • 1 tsp olive oil
Instructions
Roast the pumpkin:
  1. Preheat oven to 400 degrees.
  2. Slice your pumpkin in half horizontally and scrape out all the seeds and surrounding stringiness.
  3. Place both pumpkin halves cut side down on a baking sheet at roast for about an hour or until the skin is very soft and brown in spots and the flesh is soft and easily separates.
  4. Scrape flesh away from skins and let drain in colander.
Make the filling:
  1. Melt margarine over medium heat in a large saucepan.
  2. Add nutmeg, cinnamon, cumin, pepper, salt and ground cashews.
  3. Stir in pumpkin and cook, stirring and mashing, until your mixture is fragrant and the consistency of stringy, creamy mashed potatoes.
  4. Turn off heat and set aside.
Make the pasta:
  1. Sift together flour, salt and basil. Add oil and water and knead until a stiff dough forms.
  2. If you’re going to be cooking your ravioli the same day that you’re making them, you’ll probably want to put a large pot of water up right about now so it’ll be ready to go when you’re done with assembly. Add a dash of salt and a dollop of olive oil to the water.
  3. Turn out dough on a lightly floured surface and roll it as thin as you can with a rolling pin if you’re like me and don’t have a pasta maker (thought if you have a pasta maker, by all means use it). You may want to work with a small portion of the dough at a time.
  4. Cut your dough into roughly matching squares; I like 2.5″.
  5. Put aprox 1 tablespoon of your pumpkin filling in the middle of a square, place another square on top, and pinch around the edges to seal. This is a great step on which to enlist the help of family and friends–it will go much quicker with more hands on the job. Place ravioli on parchment paper to prevent sticking.
  6. Gently drop ravioli into a large pot of boiling water.
  7. Cook for 15 minutes and carefully drain.
  8. Serve with sauce of your choice. I braised some minced garlic, onion and fresh sage in a few tablespoons of olive oil and Earth Balance butter substitute.

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