Read The Happy Herbivore Cookbook Online
Authors: Lindsay S. Nixon
The Happy Herbivore Cookbook (56 page)
1. Fill a big serving bowl with chips and spoon warm chili over top.
2. Then add onion and jalapeños followed by dollops of Sour Cream and spicy salsa, if using.
NUTRITIONAL INFORMATION
Calories 104.8; Calories from Fat 6.8; Total Fat 0.7g; Cholesterol 0mg; Total Carbohydrate 17.9g; Dietary Fiber 5g; Sugars 3.4g; Protein 7.6g
Bean CakesCalories 104.8; Calories from Fat 6.8; Total Fat 0.7g; Cholesterol 0mg; Total Carbohydrate 17.9g; Dietary Fiber 5g; Sugars 3.4g; Protein 7.6g
Makes 16 cakes
| These bean cakes will dazzle anyone who tries them. Make them for a fun and tasty weeknight meal or dress them up as hors d'oeuvres at your next dinner party. Top them with fresh julienned vegetables, chunky salsa, or a complementary spread.
| These bean cakes will dazzle anyone who tries them. Make them for a fun and tasty weeknight meal or dress them up as hors d'oeuvres at your next dinner party. Top them with fresh julienned vegetables, chunky salsa, or a complementary spread.
1 15-oz can refried
black beans
1
â
2
c Breadcrumbs (pg. 284)
1 tbsp yellow cornmeal
1 tsp chili powder
1
â
4
tsp ground cumin
1 tsp lime zest
black beans
1
â
2
c Breadcrumbs (pg. 284)
1 tbsp yellow cornmeal
1 tsp chili powder
1
â
4
tsp ground cumin
1 tsp lime zest
1. Preheat oven to 350°F.
2. Grease cookie sheet or line with parchment paper.
3. Mix all ingredients together by hand.
4. Add an extra 1 tbsp of cornmeal if it is too sticky to work with, or refrigerate 5 to 10 minutes.
5. Lightly flour hands and pick off a portion of the mixture and roll into a walnut-sized ball.
6. Place it on the cookie sheet and flatten into a patty with the palm of your hand.
7. Repeat with the rest of the mixture.
8. Spray with cooking oil and bake for 15 minutes or until firm.
NUTRITIONAL INFORMATION (APPROX. 2 CAKES)
Calories 24; Calories from Fat 3; Total Fat 0.3g; Cholesterol 0mg; Total Carbohydrate 4.2g; Dietary Fiber 0.8g; Protein 1.2g
Calories 24; Calories from Fat 3; Total Fat 0.3g; Cholesterol 0mg; Total Carbohydrate 4.2g; Dietary Fiber 0.8g; Protein 1.2g
Makes 8 cakes
| These cakes are a cross between cornbread and pancakes. They're a great alternative to pancakes at brunch or as alight appetizer when made into a mini-pancake size. Serve with Low-Fat Guacamole (pg. 231), salsa, or diced cremini mushrooms and red bell peppers cooked in a little water and garnished with fresh cilantro.
| These cakes are a cross between cornbread and pancakes. They're a great alternative to pancakes at brunch or as alight appetizer when made into a mini-pancake size. Serve with Low-Fat Guacamole (pg. 231), salsa, or diced cremini mushrooms and red bell peppers cooked in a little water and garnished with fresh cilantro.
2 tbsp pure maple syrup
1 tbsp lemon juice
1 c non-dairy milk
1
â
2
c yellow cornmeal
1
â
2
c whole-wheat pastry flour
1
â
2
tsp baking powder
1
â
4
tsp baking soda
1
â
4
tsp fine salt
2 tsp Cajun Essence (pg. 274)
1 tbsp lemon juice
1 c non-dairy milk
1
â
2
c yellow cornmeal
1
â
2
c whole-wheat pastry flour
1
â
2
tsp baking powder
1
â
4
tsp baking soda
1
â
4
tsp fine salt
2 tsp Cajun Essence (pg. 274)
1. Combine the maple and lemon with non-dairy milk in your measuring cup and whisk to combine; set aside.
2. In a mixing bowl, whisk remaining dry ingredients together, then pour in wet mixture, stirring to combine.
3. If you have time, cover and let set in fridge for 10 minutes.
4. Cook as you would pancakes, pouring about
1
â
4
cup of batter onto a sprayed nonstick skillet.
1
â
4
cup of batter onto a sprayed nonstick skillet.
5. Cook the first side for 5 to 7 minutes, then flip and cook for another 2 to 3 minutes on the second side, but be careful not to burn.
NUTRITIONAL INFORMATION
Calories 78; Calories from Fat 6; Total Fat 0.7g; Cholesterol 0mg; Total Carbohydrate 16.0g; Dietary Fiber 1.5g; Sugars 3.8g; Protein 2.1g
Calories 78; Calories from Fat 6; Total Fat 0.7g; Cholesterol 0mg; Total Carbohydrate 16.0g; Dietary Fiber 1.5g; Sugars 3.8g; Protein 2.1g
Spreads, Gravies, & Sauces
Makes 1 cup
|
Pictured opposite and on pg. 250
| This is my low-fat alternative to plain peanut butter. It's perfect for spreading on toast and crackers or as a dip with fresh apple slices. Pure maple syrup may be substituted for the agave nectar.
|
Pictured opposite and on pg. 250
| This is my low-fat alternative to plain peanut butter. It's perfect for spreading on toast and crackers or as a dip with fresh apple slices. Pure maple syrup may be substituted for the agave nectar.
1 c cooked navy or
cannellini beans
1
â
4
c smooth peanut butter
2 tbsp agave nectar
1
â
4
tsp ground cinnamon
salt, as needed
cannellini beans
1
â
4
c smooth peanut butter
2 tbsp agave nectar
1
â
4
tsp ground cinnamon
salt, as needed
1. If peanut butter was refrigerated, let warm to room temperature first.
2. Combine all ingredients except salt in a processor and let the motor run until the mixture is somewhat smooth and there are no visible traces of the beans left.
3. Taste; if it's still too beany, add 1 tbsp of smooth peanut butter.
4. If you used unsalted peanut butter, you may want to add
1
â
4
to
3
â
4
tsp of fine salt. Likewise, if you used unsweetened peanut butter, consider adding an additional 1 tsp of agave. Store leftovers in an airtight container.
1
â
4
to
3
â
4
tsp of fine salt. Likewise, if you used unsweetened peanut butter, consider adding an additional 1 tsp of agave. Store leftovers in an airtight container.
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