Stlveggirl Makes “Healthy” Delicious “Meatless Monday” Isn’T Exactly a New Idea, but It’S Back…This Time with a More Modern Feel and a New Audience
Total Page：16
File Type：pdf, Size：1020Kb
Get Back on Track with STLVegGirl makes “healthy” delicious “Meatless Monday” isn’t exactly a new idea, but it’s back…this time with a more modern feel and a new audience. Our Healthy Food Ideas Whether it’s for better nutrition, more value, or to infuse your regular menus with a little fun, meatless meals are Spring is almost here and everyone’s ready to trade going mainstream in a big way. So we called Caryn Dugan, a.k.a. STLVegGirl and plant-based cooking instructor, for a those heavy comfort foods for the lighter, brighter little advice. Her mission? “A plant on every plate!” She imagines your favorite foods and turns them into tasty recipes flavors of the season. It’s a great time to get back on using fresh, seasonal ingredients. A well-fed body works better and feels better, and adding more veggies and grains to your track with eating in a more healthy and balanced way, routine is a great way to start. Don’t wait for next Monday to try one of these delicious and flavorful entrées. and enjoy doing it. Artichoke and In large skillet, heat olive oil over crisp and cheese shreds are lightly It’s no secret that cooking and eating at home can mean medium-high heat. Add onions, garlic, browned, about 15 to 20 minutes. Let making better choices about what goes on your dinner Caramelized Onion brown sugar, salt, and thyme; cover and stand 2 to 3 minutes before cutting into table. And that’s where Dierbergs can help. You’ll find Pizza with Balsamic cook until onions wilt. Uncover and cook wedges. Just before serving, drizzle great-tasting, nutritious food wherever you look – all stirring frequently until onions are golden balsamic glaze over top. Reduction brown, about 10 minutes. Makes 4 servings throughout our stores and on the pages of this magazine. (Recipe courtesy of STLVegGirl.) Meanwhile, pat pizza dough onto 12-inch Per serving: Calories 343 ❖ Fat 10g Looking for ways to avoid the drive-through? Our recipes Skip the pepperoni! This family favorite pizza pan that has been coated with no- Cholesterol 0mg ❖ Sodium 1377mg ❖ ❖ for quick and easy weeknight entrées starting on page gets a stylish update with artichoke stick cooking spray. Using fork, pierce Carbohydrate 52g Fiber 3g Protein 13g 3 bring the flavors of the world to your table. Or maybe hearts, sweet caramelized onions, and dough all over. Bake in 400°F. oven for this is your year to try something new, like our collection a drizzle of balsamic glaze. 5 minutes. Top with half the rice shreds, caramelized onions, artichokes, and of meatless dishes with a modern touch. A great start 1 tablespoon Dierbergs olive oil would be the Lentil Quinoa Tacos shared with us by 2 medium sweet yellow onions, thinly sliced remaining rice shreds. Bake until crust is Caryn Dugan, a.k.a. STLVegGirl. They’re healthy, 3 cloves garlic, minced 2 tablespoons Dierbergs brown sugar filling, delicious, and super-easy to make. 1 teaspoon coarse salt You’ll f ind 1/2 teaspoon dried thyme Hopefully, that’s the message you’ll get as you 1 ball (9 ounces) Dierbergs Kitchen Signature great-tasting, nutritious food thumb through these pages: Healthy eating Pizza Dough, at room temperature doesn’t have to be boring or time-consuming. 4 ounces (1 cup) mozzarella-style shreds wherever you look... (Daiya), rice shreds (Galaxy Foods), or Dierbergs Culinary Professionals are known for shredded mozzarella cheese* creating great tasting, reliable recipes for all sorts of occasions. This magazine is filled with 1 can (14 ounces) artichoke hearts, drained, delicious, kitchen-tested recipes that make it easier for you to eat smart as well as some quartered, and chopped 3 tablespoons balsamic glaze (Roland) small indulgences when you’re ready for a special treat. *Product info on pages 4 and 5 Everybody Cooks® is published quarterly and distributed free to all customers of Dierbergs Markets, Inc. · Volume 33, Number 1 RECIPE INDEX DESSERTS MISCELLANEOUS Almond Macaroons ....................................18 Taco Seasoning..............................................5 APPETIZERS Blackberry Bottom Lime Meringue Pie........9 Baked Fresh Asparagus Dip ..........................8 Coconut Macaroons ..................................18 SIDES Spicy Baja Chicken Nachos..........................22 Lemon Curd Macaroons ............................18 Green Beans and Baby Carrots/Lemon Spicy Macho Hot Party Dip ........................22 Smoked Sea Salt Chocolate Tart ................12 and Mint ....................................................6 Salt Roasted Sweet Potatoes/Roasted BREAKFAST ENTRÉES Garlic Butter ............................................10 Breakfast Quinoa..........................................5 Artichoke and Caramelized Onion Pizza/ White Truffle Macaroni and Cheese ............6 Buttermilk Pancakes/Strawberry Rhubarb Balsamic Reduction....................................3 Sauce ........................................................13 Cheesy Chicken Enchiladas ........................21 SOUP/SALAD Chicken and Savory Cornmeal Waffles/ Chicken Chile Rellenos ................................20 Spring Spinach Salad/Orange Marmalade Milk Gravy................................................14 Chickpea Sliders/Chipotle Ketchup ..............4 Dressing......................................................8 Grilled Cheddar, Ham, and Apple Panini....15 Creamy Southwest Chicken Bake ..............17 Stuffed Pepper Soup ..................................17 Lentil Quinoa Tacos ....................................24 Pineapple Mango Fish Fajita Sopes............22 Riesling Glazed Ham ....................................6 ON THE COVER: Salt and Pepper Shrimp ..............................12 Grilled Cheddar, Ham, and Apple Panini Salt Encrusted Beef ....................................11 (recipe page 14) Sesame Teriyaki Pork Stir-Fry ......................16 Tilapia Gyros/Cucumber Sauce ..................16 13-3402-01 EBC March 2013 RECIPES STLVegGirl makes “healthy” delicious Meet STLVegGirl Caryn Dugan (continued from page 3) Certified Food for Life Instructor and Plant-Based Nutrition Counselor Chickpea Sliders with In small bowl, whisk together ketchup Divide bean mixture into 12 patties. In aryn loves to eat, and over the and chipotle pepper. Let stand at least large nonstick skillet, heat remaining years she has probably tried just Chipotle Ketchup 30 minutes to develop flavors. 2 tablespoons olive oil. Place patties in about every packaged, processed, and See STLVegGirl (Recipe courtesy of STLVegGirl.) skillet and flatten slightly; cook until Cfast food you can think of. Then the need In second small bowl, stir together water browned and heated through, about to take charge of her health sparked a Caryn Dugan These flavorful mini “burgers,” complete and flaxseed meal; let stand 5 minutes. 4 minutes per side. drive to understand the role food has with a dollop of chipotle-spiked ketchup, Monday, March 4, 7:00 p.m. Heat 1 tablespoon of the olive oil on her body. She read, researched, and are a fun change of pace. For a really Serve on dollar roll with dollop of in medium skillet over medium heat. KMOV-TV Channel 4 quick dinner, shape the patties and chill Chipotle Ketchup, tomato slice, and met with authors and medical experts Add cumin; cook stirring constantly on overnight, then cook them the next day. lettuce leaf. in the field of nutrition and health. She until fragrant. Add spinach; cook Makes 12 Sliders adopted a plant-based diet that has 1/2 cup Dierbergs ketchup stirring frequently until wilted, about helped her build a strong immune system 1 /2 teaspoon ground chipotle chile pepper 2 to 3 minutes. Set aside to cool. Per 2 Sliders: Calories 462 ❖ Fat 13g and maintain a healthy lifestyle. Caryn (McCormick) ❖ Cholesterol 0mg Sodium 1079mg translates her mission to put “A Plant on 3 tablespoons water In work bowl of food processor fitted Carbohydrate 77g ❖ Fiber 13g ❖ Protein 16g 1 tablespoon ground flaxseed meal with steel knife blade, combine beans, Every Plate” into delicious recipes that (Bob’s Red Mill) lemon juice, salt, and water/flax mixture; she shares at Dierbergs School of Cooking. 3 tablespoons Dierbergs olive oil (divided) pulse until chunky. Add spinach; pulse 1 tablespoon ground cumin until coarsely chopped. Place mixture in 1 bag (6 ounces) fresh spinach medium bowl; add garbanzo flour 1 can (15 ounces) garbanzo beans and stir until well mixed. (chickpeas), rinsed and drained Breakfast Quinoa Lentil Quinoa Tacos 2 tablespoons fresh lemon juice 1 teaspoon sea salt (Recipe courtesy of STLVegGirl.) (Recipe courtesy of STLVegGirl.) 1/2 cup garbanzo and fava flour (Bob’s Red Mill) or whole wheat flour If your morning bowl of oatmeal leaves 12 Dierbergs Bakery whole wheat dollar rolls you yawning for more, swap it for fruit- Recipe Sliced tomato spiked quinoa instead. Packed with on back Lettuce leaves protein, this hearty hot cereal gets your cover. day off to a great start. 1 cup water 1/2 cup quinoa 1/2 teaspoon ground cinnamon 1/4 cup vanilla-flavored almond or soy milk 2 tablespoons dried fruit Taco Seasoning (Vegan) Quinoa (KEEN-wah) may be 1 tablespoon brown rice syrup, dark agave new to you, but it was a staple in the nectar, or Dierbergs brown sugar 2 teaspoons minced dried onion diet of the ancient Incas. While it’s classified 1 teaspoon chili powder as a “grain,” it’s actually an edible seed. In medium saucepan, combine water, 1 teaspoon garlic powder Unlike other grains, it’s a complete protein, quinoa, and cinnamon; bring to a boil 1 teaspoon dried oregano lower in carbohydrates,