Healthy Recipes: Chef Menu Goes Vegan, 3 Recipes

Check out some healthy vegan substitutes from funny chef author of Skinny Bitch Cookbook.

From Denny: President Bill Clinton is the most recent celebrity to go vegan to help regain a healthier heart after years of dietary abuse. His daughter Chelsea is a vegan, a former dancer, now gaining a Master's Degree in International Health, read her father "the riot act" about his poor diet. He is now a convert.

There are a lot of great vegan subsitutes for many common familiar ingredients we use in our everyday cooking. In this video clip, Chef Kim Barnouin, author of the popular "Skinny Bitch: The Ultimate Everyday Cookbook," talks with Steven Fabian about those vegan substitutes and the easiest ways to eat out vegan. This cookbook is toatlly vegan, full of recipes for tasty appetizers and tantalizing desserts, simple to make and good for you.

These recipes are from "The Early Show on Saturday Morning"'s "Chef on a Shoestring" challenge of preparing a three-course vegan dinner on the wallet skinny budget of $40.

In her first recipe using kale in a soup, remember that kale is high in calcium. Calcium helps you lose weight. It's important to take in a lot of calcium every day because it does leach out of your body at a high rate.

Dark, leafy green vegetables like kale are great for your liver too. It helps boost the liver function to detoxify better. Dark, green leafy veggies are also great for your nervous system and eyes.

Why not take a diet vacation every now and then and try vegan? You might find some favorites to add to your regular diet and enjoy healthy eating!


Recipes Featured:

Kale and White Bean Soup
Polenta Crusted Eggplant Parmesan
Chocolate Cupcakes with Peanut Butter Frosting








Kale and White Bean Soup

From Chef Barnouin: While this might be a nourishing winter soup, it makes me feel good any time of year. I am a big fan of kale because it's high in fiber, acts as a powerful detoxifier, and is packed with nutrients that may help fight cancer. And for all us Skinny Bitches, it also helps fight fat.

Makes: 6 Servings

Ingredients:

2 tablespoons grapeseed oil
1/2 onion, finely chopped
1 garlic clove, chopped
1 cup (130g) peeled and chopped carrots
1 celery stalk, chopped
1/2 cup (75g) peeled and cubed potatoes
2 tablespoons tomato paste
6 cups (1.4 l) water
2 tablespoons white miso paste
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon salt
2 cups (135g) chopped kale with the hard spine removed
1 (14 ounce/400g) can white beans, drained and rinsed
1/4 teaspoon dried thyme
1 tablespoon chopped fresh basil
Pinch of Pepper

Directions:

Heat the oil in large saucepan over medium heat. Add the onion and sauté until golden brown, about four minutes. Add the garlic, carrots, celery, potatoes, and tomato paste until the ingredients are well combined. Add the water, white miso, cumin, coriander, and salt and bring to a boil. Lower the heat and simmer 30 minutes. Add the kale, white beans and thyme and simmer another half hour. Garnish with basil and pepper before serving.

Cal: 150 Fat: 5g Sat Fat: 0g Carb: 21g Fib: 5g Pro: 5g







Polenta Crusted Eggplant Parmesan

From Chef Barnouin: Yet another elegant dish for a special treat. The "Italian grits" make it a fun, comfort food, but eggplant always breathes of class.

NOTE: Vegan Brown gravy mix is available at most specialty health retailers such as Whole Foods. Brands like Hain Pure foods (www.hainpurefoods.com ) and Simply Organic (www.simplyorganic.com ) are both healthy options.

Ingredients:

2 1/2 cups (600g) diced Italian Style Tomatoes
2/3 Packet Vegan Brown Gravy Mix
1/2 cup (70g) dry, quick cooked polenta
1/4 cup (20g) Vegan Parmesan cheese
2 tablespoons garlic powder
1/4 teaspoon salt
White Pepper to taste
2 medium Japanese eggplants, sliced 1/4 inch thick lengthwise
1/4 cup (60 ml) vegan mayonnaise
3 tablespoons grapeseed oil
3/4 cup (85g) shredded Vegan mozzarella cheese
2 tablespoons chopped fresh parsley

Directions:

Preheat the oven to broil.

In a small saucepan, simmer the tomatoes. Add the gravy mix and stir until well blended. Cover and keep warm. In a small flat dish, combine the polenta, Parmesan cheese, garlic powder, salt and white pepper. Spread both sides of each of the eggplant slices with about 1 teaspooon of the vegan mayo. Press the eggplant into the polenta mixture, making sure to cover both sides.

Heat a large sauté pan over medium high heat and add the grapeseed oil. Place the coated eggplant slices into the hot oil, making sure that each piece is on top of oil, not just the hot, dry pan. Saute until golden brown on each side. Remove the eggplant from the pan and top each one with 1 to 2 slices of the mozzarella cheese. Place on a cookie sheet and broil 2 to 3 minutes, or until the cheese melts. To serve, arrange on a plate and top with the tomato sauce. Garnish with fresh parsley.

Cal: 260 Fat: 19g Sat Fat: 2.5g Carb: 26g Fib: 7g Pro: 7g






Chocolate Cupcakes with Peanut Butter Frosting

From Chef Barnouin: I know it's a basic, everyday cupcake flavor, but I feel it should be a staple in a cookbook, the go-to recipe for almost every occasion. This has a nice hint of orange that pairs well with the chocolate.

Makes: 12 cupcakes

Ingredients:

2 1/2 (320g) cups of unbleached, all purpose flour
3/4 cup (70g) unsweetened cocoa powder
1/2 teaspoon baking powder
3/4 teaspoon baking soda
1/2 teaspoon salt
1/2 cup (120 ml) almond milk
1 teaspoon apple cider vinegar
1/2 (115g) Earth Balance at room temperature (soy butter substitute)
1 cup (200g) evaporated cane sugar
1 teaspoon vanilla extract
1/2 cup (120 ml) orange juice
1 teaspoon grated orange peel

Directions:

Preheat the oven to 350 degrees F. Line a 12 cup muffin pan with crimped paper liners.

In a large bowl, sift together the flour and the cocoa powder. Add the baking soda, baking powder, and salt. In a separate bowl, mix together the milk and the apple cider vinegar and let sit until lightly curdled.

In a separate large bowl, beat together the Earth Balance and the sugar with an electric mixer until fluffy, about 2 minutes. Add the vanilla and beat an additional 30 seconds. Pour the flour and milk mixtures into the sugar mixture and stir until well combined. Add the orange juice and orange peel and stir together, but do not overmix. Pour the batter into the prepared muffin pan, filling each liner about two-thirds full. Bake about 15 minutes or until toothpick is inserted in the center of the cupcake comes out clean. Remove from the oven and set on a wire rack to cool completely. When cooled, frost with your favorite frosting. Garnish with fresh parsley.

Cal: 220 Fat: 8g Sat Fat: 3.5g Carb: 37g Fib: 3g Pro: 4g






Peanut Butter Frosting

Makes: 1 1/2 cups

Ingredients:

2 cups (200g) confectioner's sugar
1/4 cup (65g) organic creamy peanut butter
1 teaspoon vanilla extract
1/4 cup almond milk

Directions:

Using an electric mixer, beat together the confectioner's sugar and the peanut butter in a medium bowl until creamy. Add the vanilla and almond milk, and beat an additional two minutes.

Cal: 110 Fat: 3g Sat Fat: 0g Carb: 21g Fib: 0g Pro: 1g



FOOD FACTS from Epicurious.com

GRAPESEED OIL: Extracted from grape seeds, most of this oil comes from France, Italy or Switzerland, with a few sources now in the United States. Some grapeseed oils have a light "grapey" flavor and fragrance but most imported into the United States are on the bland side. Grapeseed oil can be used for salad dressings and, because it has a relatively high SMOKE POINT, it's also good for sautéing. It may be stored at room temperature (70°F or under) or in the refrigerator. Grapeseed oil is available in gourmet food stores and some supermarkets.

KALE: This attractive, nonheading member of the cabbage family has been cultivated for over 2,000 years. Though it grows in warm climates, it's happiest in colder climes where for centuries its high vitamin content has made it particularly popular with northern Europeans. Kale has a mild, cabbagey flavor and comes in many varieties and colors. Most kale is easily identified by its frilly leaves arranged in a loose bouquet formation. The color of the leaves of the varieties most commonly available in the United States is deep green variously tinged with shades of blue or purple. There are ornamental varieties in gorgeous shades of lavender, purple and celadon green. Kale's best during the winter months, though it's available year-round in most parts of the country. Choose richly colored, relatively small bunches of kale, avoiding any with limp or yellowing leaves. Store in the coldest section of the refrigerator no longer than 2 or 3 days. After that, the flavor of kale becomes quite strong and the leaves limp. Because the center stalk is tough, it should be removed before the kale is used. Kale may be prepared in any way suitable for spinach and small amounts make a nice addition to salads. Kale, a CRUCIFEROUS vegetable, provides ample amounts of vitamins A and C, folic acid, calcium and iron.

EGGPLANT: Because the eggplant is a member of the nightshade family, it's related to the potato and tomato. Though commonly thought of as a vegetable, eggplant is actually a fruit, specifically a berry. There are many varieties of this delicious food, ranging in color from rich purple to white, in length from 2 to 12 inches and in shape from oblong to round. In the United States, the most common eggplant is the large, cylindrical- or pear-shape variety with a smooth, glossy, dark purple skin. It's available year-round, with the peak season during August and September. Choose a firm, smooth-skinned eggplant heavy for its size; avoid those with soft or brown spots. Eggplants become bitter with age and are very perishable. They should be stored in a cool, dry place and used within a day or two of purchase. If longer storage is necessary, place the eggplant in the refrigerator vegetable drawer. When young, the skin of most eggplants is deliciously edible; older eggplants should be peeled. Since the flesh discolors rapidly, an eggplant should be cut just before using. Bitter, overripe fruit can benefit by the ancient method of salting both halves and weighting them for 20 minutes before rinsing; the salt helps eliminate some of the acrid taste. Eggplant can be prepared in a variety of ways including baking, broiling and frying. It does, however, have spongelike capacity to soak up oil so it should be well coated with a batter or crumb mixture to inhibit fat absorption. Many other varieties of this versatile fruit are now finding their way into some markets. The very narrow, straight Japanese or Asian eggplant ranges in color from solid purple to striated shades and has tender, slightly sweet flesh. The Italian or baby eggplant looks like a miniature version of the common large variety, but has a more delicate skin and flesh. The appearance of the egg-shaped white eggplant makes it clear how this fruit was named. It has a tougher skin, but firmer, smoother flesh. In general, these varieties can be cooked in many of the same methods as the large eggplant. They rarely require salting, however, and usually benefit from a short cooking time.



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Moistest Low Cal Chocolate Cake, Pesto Veggie Lasagna, Quick Salad

From Denny: If you have been following this blog, by now you know I enjoy those fast and funny food videos along with some great recipes. The latest cookbook promotion is from a hit reality series star, Bethanny Frankel. Her new book is "The Skinnygirl Dish: Easy Recipes for Your Naturally Thin Life."

She's a big hit in "Real Housewives of New York." She's also a total foodie, loves chocolate, came up with some clever recipes and she's pregnant. The woman has this food craving thing down pat and came up with some smart and healthy tweaks so she can enjoy her favorite foods like lasagna and chocolate cake. Bethanny is a big fan of cutting the calories but not the taste. That's why she refuses to use no-fat products. Apparently, she and I agree on one thing about no-fat foods: "They taste like glue and you end up over-eating on something else to compensate." Your body needs some fat in the diet to be healthy.

CBS The Early Show runs this regular segment of "Chef on a Shoestring" where the challenge is to construct a three course meal for four people and keep it under $40. These challenges really sharpen your skills to think differently and try new things. Take a look:


Recipes Featured:

Arugula Salad with Simple Dressing
Pesto Vegetarian Lasagna
How-Is-This-So-Moist Chocolate Cake with Peanut Butter Glaze




Watch CBS News Videos Online


In case anyone is unfamiliar with some of the ingredients and would like to learn more, here are some facts on what to look for when you are purchasing. Excerpted from Food Lover's Companion:


Arugula: Also known as Italian cress, rocket, rugula and rucola, arugula is a bitterish, aromatic salad green with a peppery mustard flavor. Though it has long been extremely popular with Italians, American palates often find its flavor too assertive. Arugula (which resembles radish leaves) can be found in specialty produce markets and in most supermarkets. It's sold in small bunches with roots attached. The leaves should be bright green and fresh looking. Arugula is very perishable and should be tightly wrapped in a plastic bag and refrigerated for no more than 2 days. Its leaves hold a tremendous amount of grit and must be thoroughly washed just before serving. Arugula makes a lively addition to salads, soups and sautéed vegetable dishes. It's a rich source of iron as well as vitamins A & C.


Pesto: Italian for "pounded," pesto is an uncooked sauce made with fresh basil, garlic, pine nuts, parmesan or pecorino cheese and olive oil. The ingredients can either be crushed with mortar and pestle or finely chopped with a food processor. This classic, fresh-tasting sauce originated in Genoa, Italy, and although used on a variety of dishes, it is a favorite with pasta. Now there are "pestos" made from a myriad of other ingredients from cilantro to mint.


Lasagna: A wide, flat noodle, sometimes with ruffled edges. Lasagna is a dish made by layering boiled lasagna noodles with various cheeses (usually including mozzarella) with the cook's choice of sauce, the most common being tomato, meat of béchamel. This dish is then baked until bubbly and golden brown.


Oat Flour: Made from grouts that have been ground into powder. It contains no gluten, however, so - for baked goods that need to rise, like yeast breads - must be combined with a flour that does.





RECIPES


Arugula Salad with Simple Dressing

Bethenny: I think this easy, colorful salad is the world's perfect dish. Because the arugula is so flavorful, it only needs a simple dressing. I love arugula, but use any leafy green you love. Always lightly salt your salad greens.

Serves: 2 as an entrée, 4 as a side salad

INGREDIENTS:

6 cups arugula (I like baby arugula for this salad)
1 ear raw corn kernels (yes, raw-you will become addicted to the sweet flavor)
1 avocado, halved, pitted, scored into cubes, and removed with a spoon
2/3 cup pear tomatoes cut in half (or use cherry or grape tomatoes)
Salt and pepper to taste
Fresh basil cut in thin strips, for garnish

DIRECTIONS:

Arrange the arugula on a platter. Sprinkle the corn on top, then arrange the avocado pieces and tomatoes over the corn. Season with salt and pepper and drizzle the Simple Dressing (see following recipe) over the salad. Garnish with basil.






Simple Dressing

Bethenny: This recipe looks too simple, but trust this dressing. Some of the best things are amazingly simple. The first time I dressed a salad with lemon juice, olive oil, salt, and pepper, it was a revelation.

INGREDIENTS:

Juice from 1 small lemon
2 tablespoons extra-virgin olive oil
Salt and pepper to taste

DIRECTIONS:

Whisk all of the ingredients together in a bowl and taste. If the dressing is too puckery for you, add a drizzle of honey.






Pesto Vegetarian Lasagna

Serves: 4

INGREDIENTS:

8 ounces whole-wheat lasagna noodles
1/3 cup packaged pesto
15 ounces part-skim ricotta cheese
4 ounces shredded part-skim mozzarella cheese
1/3 cup chopped fresh basil
¼ cup toasted pine nuts (toast gently in a dry skillet until golden)

DIRECTIONS:

1. Preheat the oven to 350°F. Cook the lasagna noodles according to the package directions (or use no-boil noodles). Set aside.

2. In a bowl combine the ricotta, basil, and pine nuts. Set aside.

3. Spray an 11 1/2 X 3 7-inch baking pan with cooking spray (or any other pan that fits the lasagna noodles you have- this was the size that my recipe tester used). Spread one-third of the pesto in the bottom of the pan. Cover with half the noodles.

Spread half the herb-ricotta mixture over the noodles. Repeat with another one-third of the pesto, the remaining noodles, the remaining herb-ricotta mixture, then cover the whole thing with the remaining pesto. Sprinkle the mozzarella over the top.

4. Bake for 30 minutes, or until heated through and bubbling. Let sit for about 15 minutes before cutting and serving.






How-Is-This-So-Moist Chocolate Cake with Peanut Butter Glaze

Bethenny: When I first made this recipe, my fiancé and I stared at each other for days afterward, marveling at how moist and delicious this cake was. We couldn't believe it. I even accused him of dumping a stick of butter into the batter when I was in the bathroom. I kept looking at the recipe trying to figure out what made it so moist. It really is the dessert mystery of all time, as far as I'm concerned.

This recipe is wheat-free, vegan, and easy. I make this cake in a loaf pan so that each slice has just a little bit of the delicious peanut butter glaze, but you could also make it in a round or square cake pan or a release pan, or you could make cupcakes. Just be sure to use plenty of cooking spray and parchment paper. Make this recipe for any special occasion or just because you want chocolate cake.

INGREDIENTS:

1 1/4 cups oat flour
1/2 teaspoon salt
1 cup raw sugar
1 cup warm water
1/3 cup unsweetened cocoa powder (the darker and higher quality, the better)
1 teaspoon real vanilla extract
2 tablespoons vegetable oil
1 teaspoon apple cider vinegar
1 teaspoon baking soda

DIRECTIONS:

1. Preheat the oven to 350°F. Put all of the ingredients in a bowl and stir until combined.

2. Pour the batter into a loaf pan coated with cooking spray. Bake 40 to 50 minutes, rotating the pan about halfway through the baking time. When a toothpick inserted into the middle comes out clean, it's done. However, I like my cake a little bit underdone and gooey. If some moist crumbs cling to your toothpick, you can consider that done.

3. Let the cake cool completely, and then top with Peanut Butter Glaze (recipe follows). Slice and serve.







Peanut Butter Glaze

INGREDIENTS:

1/2 cup raw sugar
2 tablespoons unsweetened cocoa powder
2 tablespoons canola oil
2 teaspoons real vanilla extract
2 tablespoons soy milk
2 tablespoons creamy 100% peanut butter (the natural kind, no added sugar)

DIRECTIONS:

Combine all of the ingredients in a bowl and mix with a hand blender until the sugar crystals are dissolved. If they aren't dissolving, you can gently heat the mixture until they do (heat on low on the stove or on 50 percent power in the microwave, stirring every 20 seconds). Spread the glaze on the cake.







So, how did Bethenny fare as a Chef on a Shoestring competition? Here's the pricing:


Arugula Salad

arugula $2.98
corn kernels $.66
avocado $1.00
tomatoes $1.99
basil $1.50
lemon $.40
total $8.53

Lasagna

lasagna noodles $2.69
ricotta $3.49
pine nuts $3.18
pesto $3.99
mozzarella $2.49
total $15.84

Chocolate Cake

oat flour $2.96
cocoa powder $4.69
apple cider vinegar $.89
soy milk $1.49
peanut butter $3.29
total $13.32

Meal Total: $37.69


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