Recipe: Baked Mac & Cheese

Mac and cheese is not the healthiest thing in the world, but making it from home ensures you know all of the ingredients and can substitute cheeses to your liking (and to your dietary requirements). This is the perfect comfort food for these cold winter days!

Source: Vegetarian Family Cookbook by Nava Atlas
Type: lacto vegetarian

Ingredients
10-12 oz elbow macaroni
3 tbsp flour
1 1/2 cups milk
2 tbsp margarine*
2 cups grated cheddar cheese (or cheese of your choice)
1/2 cup breadcrumbs

*If you avoid whey/rennet/casein/D3 be sure to read your margarine label very carefully. I use Earth Balance, which is 100% vegan.

Directions
1) Preheat oven to 400F. Cook pasta according to directions. Drain.
2) Meanwhile, dissolve flour in 1/2 cup milk and combine with the remaining milk, margarine and cheese in a saucepan. Slowly bring to a gentle simmer, stirring often. Cook over low heat until the sauce is smooth and thick, 4 to 5 minutes.
3) Combine in a lightly oiled casserole dish. Top with bread crumbs. Bake for 20-25 minutes, or until the top is golden and crusty.

Yields 6 generous servings.

Recipe: Vegan Chili

Strangely enough, when I was an omni for 22 years and I had never tried regular chili. I have a couple of vegan cousins, so my mom 'veganized' this traditional family recipe. Of course, my mom cooks without recipes, so when I asked her for the recipe she gave me very vague instructions. I'm fairly incompetent in the kitchen, and I need strict guidelines for what I'm doing. This is what I came up with...it is insanely delicious, and any excuse to use a slow cooker and come home to a finished meal is okay by me.

Source: family recipe
Type: Vegan

Ingredients

1 1/2 tablespoons light olive oil
1 medium onion, finely chopped
1 green or red pepper (or both!), diced
1 carrot, diced
1 can baked beans in tomato sauce
2 cans kidney beans
1 can tomato soup
1 package Yves Veggie Ground Round (or comparable substitute)
Salt, pepper and chili powder to taste

*Note that any of the vegetables/types of beans can be substituted according to personal tastes

Directions

1) Saute the vegetables in olive oil until soft.
2) Remove packaging from ground round and use a fork to break it into smaller chunks on a separate plate.
3) Add the ground round and spices to the vegetable mixture and heat through.
4) Combine the mixture with soup and beans in a slow cooker.
5) Cook on high for 3 hours.

Yields: 6 servings

Recipe: Cincinnati Chili Mac

I was a bit apprehensive about this recipe before I tried it because I'm generally not a fan of cinnamon, but this recipe uses the absolute perfect amount, giving the recipe a unique kick from traditional pasta/chili dishes. And an added bonus is that your house will pick up the deliciously sweet smell while you're putting dinner together

Source: The Vegetarian Family Cookbook by Nava Atlas
Type: Vegan, with lacto vegetarian option

Ingredients

1 tbsp light olive oil
1 cup chopped onion
1 medium green pepper, diced
1 medium red pepper, diced
1 4oz can green chilis*
1 28 oz can diced tomatoes
2 16 oz cans red kidney beans
2 tsps chili powder
1 tsp ground cumin
1 tsp dried oregano
1/2 tsp ground cinnamon
1 pack of spaghetti noodles**

Optional:
Grated cheddar cheese

* I had trouble finding the right size can of chilis for this recipe in the canned vegetable aisle of the supermarket, but looking in the Mexican food aisle I found that El Paso makes the exact size can this recipe calls for.
** Make as much spaghetti as you would normally make per person (I know this varies depending on appetites and ages).

Directions

1) Heat the oil in a large saucepan. Add the onion and saute over medium heat until translucent. Add the green and red pepper and continue to saute until the onion is golden.

2) Stir in the remaining ingredients except the noodles and bring to a simmer. Cover and simmer gently for 20 minutes, or until the vegetables are tender and the flavorings completely blended.

3) Meanwhile, cook the spaghetti noodles according to the directions on the package.

4) For each serving, place a small amount of spaghetti in a wide shallow bowl and top with some of the chili. Sprinkle with cheese, if desired.

Yields 6 servings

Nutritional Information (per serving):
496 calories
5 grams of fat

Recipe: Cool Veggie Pizza Appetizer

This recipe is a Christmas tradition in our house. I choose red and green vegetables as a nod to the occasion, but the recipe goes great with whatever raw veggies suit your fancy.

Source: Pampered Chef
Type: Lacto Ovo Vegetarian

Ingredients
1 package refrigerated crescent rolls
1 package softened cream cheese
1 1/2 tsp mayonnaise
1 clove garlic, pressed
1 tsp dried dill weed
Salt and ground pepper to taste
2 cups assorted veggies
30g old cheddar cheese

Directions
1) Preheat oven to 350F. Unroll crescent rolls and divide into triangles. Place on baking stone*. Bake 12 min. Cool completely.
2) Combine cream cheese, mayo, garlic and seasonings. Mix well and spread on baked crescent rolls.
3) Chop vegetables and sprinkle over pizza. Sprinkle cheese. Cut into bite-size pieces.

*If you don't have a baking stone a regular baking sheet will do, but the crescent rolls will rise a bit, so they won't be as flat as pictured above.

Yield: 9 servings

Recipe: Weight Watchers' Hearty Vegetarian Rice

This is one of the easiest vegetarian recipes I've come across, and I always have the ingredients on hand in case I need a delicious, healthy dinner in a hurry. The different components create really unique tastes, and the flavour is easily altered each time you make it by including different types of frozen vegetables. If you prefer less spicy dishes, leave out the hot sauce and be sure to include the almonds.

Source: shadesofjaim.com
Type: Vegan, with lacto vegetarian option

Ingredients

1 15oz can black beans
1 14 1/2 can stewed tomatoes (cut)
2 cups frozen mixed vegetables
3/4 cup brown rice (uncooked)
3/4 cup water (if using white rice, 1 cup)
1/2 tsp dried thyme (crushed)
Hot sauce to taste
1 10 3/4 can tomato soup

Optional:
1/3 cup slivered almonds
1/2 cup shredded cheddar cheese (for topping)

Directions
1) In a large skillet, stir together beans, undrained tomatoes, vegetables, water, uncooked rice, thyme and hot sauce. Bring to a boil, reduce heat.
2) Cover and simmer for 12 to 14 minutes, or until rice is tender.
3) Stir in soup, heat through. Remove from heat. Add optional items, if desired

Servings: 4
WW Points: 6-8 per serving

Recipe: Homemade Veggie Lo Mein

This is a homemade version of the Chinese takeout classic. Making it at home ensures that it is not only healthier, but that it is completely meat-free, and you can also pick and choose which veggies are included according to personal taste

Source: Modified version of the recipe found in The Vegetarian Family Cookbook by Nava Atlas
Type: Vegan

Ingredients

1 pack Japanese style soba/udon noodles (if you can't find them, any thin pasta will do)
1 tbsp light olive oil
16 oz pre-shredded coleslaw
2 cups frozen veggies, defrosted (I use whatever I have around the house; normally it's carrots, green beans, broccoli, etc.)
1/2 cup chopped green onion
1 tbsp sesame oil
Reduced sodium/light soy sauce, to taste

Directions

1) Follow instructions on the noodle pack. Cook and drain.
2) Meanwhile, heat olive oil in a wok or other type of deep pan. Add the coleslaw and stir fry over medium heat for approx. 5 minutes. Add the defrosted vegetables and green onions. Continue to stir fry until the veggies are tender-crisp, adding just enough water to keep the bottom of the pan moist, approx, 5-7 minutes more.
3) Combine the noodles with the vegetable stir fry. Season with soy sauce and sesame oil. Serve at once.

Servings: 4

Recipe: Baked Ziti

I make this dish with homemade garlic bread as a special treat after a long week. As you can see, putting it together might get a bit messy, but it is far better than any frozen pasta entree I've tried, with the added bonus of knowing exactly what types of cheese are being used, in order to ensure that the dish remains veg-friendly.

Source: marthastewart.com
Type: lacto ovo vegetarian

Ingredients

Salt & pepper
8 oz. ziti rigate (I use whatever macaroni-style noodles I have around the house)
1 cup part skim ricotta*
1 large egg, lightly beaten
3/4 cup finely grated parmesan*
1 cup shredded mozzerella
1 jar best quality tomato sauce

*Be sure to read the ingredients of the cheeses you use, to ensure that rennet is not used in the kinds you are buying. Although most ricotta does not use rennet, parmesan can be a bit more tricky. If you're feeling adventurous, try soy parmesan. If you prefer the more traditional taste, what is referred "baby parmesan" doesn't normally contain rennet and is available in most supermarkets.

Directions

1. Preheat oven to 450F degrees. Bring a large pot of water to a boil. Cook pasta until al dente. Drain and reserve.
2. In a small bowl, combine ricotta, egg, 1/2 cup parmesan and half the mozzerella. Season with salt and pepper.
3. In the bottom of a shallow 2-quart casserole dish, spread half the tomato sauce. Top with the pasta, then ricotta mixture and remaining sauce. Sprinkle with remaining 1/2 cup parmesan and remaining mozzerella.
4. Place casserole on a rimmed baking sheet and bake until browned and sauce is bubbling, 20-25 minutes.

Servings: 4

Recipe: Weight Watchers Sweet Potato Quesadillas

The use of sweet potato offers a unique twist to traditional quesadillas and is really fun to make. I normally serve it with a side of organic salsa, and if you're going to make a night of it, a pitcher of margaritas.

Source: shadesofjaim.com
Type: Lacto vegetarian

Ingredients
2 flour tortillas
1 small sweet potato
1/4 cup black beans, drained
1/4 cup shredded cheddar cheese
Salt, chili powder and cilantro to taste
Hot sauce to taste
Fat free cooking spray

Directions

1) Peel sweet potato and chop into small pieces. Boil for approximately 10 minutes, or until very soft. Mash.

2) Cover one tortilla with 1/4 mashed potato, beans, cheese, salt, chili powder and cilantro. Cover with second tortilla.

3) Spray fat free cooking spray onto a frying pan and fry tortillas on each side, until cheese is melted**

** Alternatively, I have found it easier to use a George Foreman grill or other type of sandwich grill, as it browns both sides of the tortilla simultaneously, and it cuts down on the difficulty involved in trying to flip the tortilla in the pan.

Serving: 1 Quesedilla
Calories: 354
WW Points: 7