Podcast 89: Vegetarian Delights – Very Veggie Chili and Chocolate Caramel Tofu Pie

by The Meal Makeover Moms on January 13th, 2010

Meat-less meals are predicted to be all the rage this year due to consumer concerns over health, the environment, and the economy. With a renewed interest on vegetarian diets, we figured we’d jump on the bandwagon with some new vegetarian-inspired recipes … and a podcast. So for this week’s Cooking with the Moms, we cooked up a steaming hot Very Veggie Chili recipe made with carrots, corn kernels, black eye peas, and tofu, and we used a fabulous soy-based cheese, so the chili is super-low in saturated fat. We also created a sweet and delicious pie featuring, of all things, tofu!

Very Veggie Chili

Makes 6 Servings (1 generous cup per serving)

  • 1 tablespoon extra virgin olive oil
  • 1 medium onion, finely diced (about 1 cup)
  • 1 large carrot, cut into ¼-inch dice (about 1 cup)
  • 3 cloves garlic, minced
  • 2 to 3 teaspoons ground cumin
  • 2 teaspoons chili powder
  • 1/8 teaspoon cayenne pepper, optional
  • One 28-ounce can crushed tomatoes
  • One 15-ounce can black eye peas, drained and rinsed (about 1 ¾ cups)
  • 1 cup all-natural vegetable broth
  • One 8-ounce package cubed super firm tofu (we like Nasoya), drained
  • 1 cup frozen corn kernels, thawed
  • One 7-ounce package Veggie Shreds Cheddar Flavor (we like Galaxy)
  • Kosher salt and freshly ground black pepper

1. Heat the oil in a large saucepan or Dutch oven over medium-high heat. Add the onion and carrots and cook, stirring frequently, until softened, about 7 minutes.

2. Stir in the garlic, cumin, chili powder, and cayenne pepper as desired and cook an additional 2 minutes.

3. Add the crushed tomatoes, beans, broth, tofu, and corn and stir to combine. Cover and bring to a boil. Reduce the heat and simmer, covered, until the carrots are tender, about 30 minutes. Stir occasionally.

4. Remove the cover, add 1 cup of the cheese, and stir until the cheese melts. Season with salt and pepper to taste. Serve in individual bowls and top with the remaining cheese.

Nutrition Information per Serving: 320 calories, 9g fat (0.5g saturated), 680mg sodium, 39g carbohydrate, 10g fiber, 21g protein, 130% vitamin A, 25% vitamin C, 40% calcium, 30% iron

Print Recipe

For our next recipe, no one has to know it’s made with tofu, unless, of course, you choose to divulge that information. Janice’s girls and Liz’s boys request this dessert all the time … and they are all fully aware there is tofu in the recipe.

As you can see, we call for a prepared pie crust for this luscious yet light dessert. There are a few brands we like including Wholly Wholesome and Arrowhead Mills, and we just heard about another crust made by Heartland that we’re itching to try. You can certainly make your pie crust from scratch. For a healthier version, check out the crust we created for our Double Strawberry Smoothie Pie.

Silky Chocolate Caramel Pie

Makes 10 Servings

  • One package Dark Chocolate Silken Style Creations (we like Nasoya)
  • One 8-ounce package 30%-reduced-fat cream cheese
  • 3 tablespoons cornstarch
  • 2 tablespoons caramel sauce
  • One 9-inch prepared chocolate (or plain) Graham Cracker pie crust (look for an all-natural, trans fat-free brand)

1. Preheat oven to 325°F.

2. To make the filling, place the tofu, cream cheese, cornstarch, and caramel sauce in a large bowl, and use a hand mixer to combine until smooth and creamy (you can also use a food processor). Scrape down the sides as necessary.

3. Pour the tofu mixture into the pie crust. Bake for 1 hour until set. Remove from oven and cool at room temperature for about 30 minutes. Refrigerate for 2 hours, uncovered, until cooled completely. Slice and serve.

Tip: Serve with a small dollop of whipped cream, an extra drizzle of caramel sauce, and/or some fresh raspberries on top.

Nutrition Information per Serving: 210 calories, 8g fat, (4g saturated), 220mg sodium, 29g carbohydrate, 1g fiber, 4g protein

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If you have a favorite vegetarian or vegan recipe you’d like to share, or if you get a chance to try these new recipes, let us know what you think.

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16 Comments | Filed Under Beans, Desserts, Dinner, Lunch, Podcast, Soups/Stews, Vegetarian 

Magical Mango Snack Cake

by The Meal Makeover Moms on January 8th, 2010

If you like the recipe we recently posted for Sweet Spiced Persimmon Bars but don’t have ripe persimmons on hand (or you’ve never cooked with persimmons and don’t plan on taking the plunge any time soon) … consider this made-over version featuring a gorgeous, ripe mango instead. Our kids all tried this sweet and satisfying treat, and it was a resounding success with each and every one of them. Even Liz’s 14-year old son, Josh, who just got braces (ouch) managed to down quite a few.

The other motivation for creating this snack cake came from a blog post on Gourmet Mom on the Go asking readers to submit recipes for the National Mango Board’s Mom & Mangos recipe contest. Mangos are an excellent source of vitamins A and C and a good source of fiber, and their fabulous tropical flavor can’t be beat.

Magical Mango Snack Cake

Makes 24 Servings

  • 2 large eggs, beaten
  • 1 cup brown sugar
  • 1/2 cup canola oil
  • 1 very ripe large mango, peeled, pit removed, and pureed in a food processor (to yield about 1 cup)
  • 1 cup all-purpose flour
  • 1 cup walnuts, finely chopped
  • 3/4 cup whole wheat flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon salt
  • 1/3 cup mini chocolate chips
  • Confectioners’ sugar, optional

1. Preheat the oven to 350°F. Spray a 9×13-inch baking pan with nonstick cooking spray and set aside.

2.  In a medium bowl, whisk together the eggs, brown sugar, and canola oil until well combined. Add the mango and whisk to combine.

3. In a large bowl, whisk together the all-purpose flour, walnuts, whole wheat flour, baking soda, cinnamon, nutmeg, cloves, and salt.

4. Stir the flour mixture and the chocolate chips into the mango mixture until just  combined

5. Spread the batter evenly in the prepared pan and bake until golden brown and a toothpick inserted in the center comes out clean, 22 to 25 minutes. Cool, slice, and sprinkle with confectioners’ sugar as desired.

Nutrition Information per Serving: 160 calories, 9g fat (1g saturated, 0.9g omega-3), 85mg sodium, 19g carbohydrate, 1g fiber, 2g protein

Print Recipe

This snack cake is perfect for a mid-morning pick-me-up, a lunchbox treat, or for something special when you’re entertaining. In other words, it’s a crowd pleaser!

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5 Comments | Filed Under Desserts, Fruits, Snacks 

Podcast 87: Persimmon Cookie “Rescue”

by The Meal Makeover Moms on December 30th, 2009

In season October through February, bright orange persimmons are often found adorning holiday tables … but have you ever tried them before?  Much to our embarrassment, neither of us had feasted on persimmons until Catarina, a Facebook fan from San Ramone, CA sent us a box filled with Hachiya (hi-CHEE-ah) persimmons picked straight from her father-in-law’s backyard persimmon tree.

The back story behind these gorgeous orange orbs is as follows (it gets a little complicated, so follow closely):

> Catarina posted a note on our Facebook fan page asking if we could give her mother-in-law’s persimmon cookies a healthy makeover. Made with a cup of Crisco, she hoped The Meal Makeover Moms could lighten things up with a healthier oil.
> Catarina is married to Robert, and they have a 6-year old son named Enzo. Robert’s grandparents, Salvadore and Rose, had a persimmon tree in their backyard, which Robert enjoyed as a child.
> Robert’s dad now lives in the house, and the tree continues to bear its beautiful fruit each autumn.

The original cookie recipe (which Catarina sometimes turns into “bars”) called for 2 cups of all-purpose flour, a cup of Crisco, and a cup each of sugar, persimmon pulp, raisins, and chopped walnuts. “I love it because it’s a family recipe that’s been passed down. While I’d like to put a cookie in Enzo’s lunchbox, I’d feel a lot better if the oil was more heart friendly,” Catarina told us.

So for our Recipe Rescue we …

> Replaced the cup of trans-fat laden shortening with half a cup of canola oil.
> Cut the sugar from 1 cup to 3/4 cup (we tested the recipe with brown sugar and granulated, and either works fine).
> Replaced some of the flour with whole wheat.
> Tested the recipe in a 9×13-inch baking pan as a “bar.” Catarina used the batter for cookies (how’s that for versatility!?).

Here’s what Catarina thought of the new cookie recipe: “I LOVE the new recipe! I could immediately taste the difference without the Crisco. It is a clean, crisp taste. Robert said that he wants to be ‘bad’ when he eats a cookie, and that is why he eats cookies. But he was pleasantly surprised with the taste. I bet I could increase the sugar back to 1 cup for special occasions.”


Sweet Spiced Persimmon Bars

Makes 24 Servings

This batter can be turned into a bar or a cookie.  You can either use brown sugar or granulated sugar. If you use brown, your bars/cookies will be a little darker in color and moister in texture.

  • 2 very ripe Hachiya persimmons (to yield 1 cup puree)
  • 1 large egg, beaten
  • 1 teaspoon baking soda
  • 3/4 cup brown sugar or granulated sugar
  • 1/2 cup canola oil
  • 1 cup all-purpose flour
  • 3/4 cup whole wheat flour
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon nutmeg
  • 1/2 teaspoon ground cloves
  • 1/4 teaspoon salt
  • 1 cup walnuts, finely chopped
  • 1 cup golden raisins

1. Preheat the oven to 350°F. Spray a 9×13-inch baking pan with nonstick cooking spray and set aside.

2. Use a knife to remove the green top of the persimmons as well as any grainy middle or seeds. Place the persimmons – skin and all — in a blender or a food processor and blend to a smooth pulp. Measure off 1 cup of puree and reserve (and freeze) any remainder.

3. In a bowl, combine the persimmon pulp, egg, and baking soda.  Whisk together and set aside (the mixture will gel slightly).

4.  In a large bowl, whisk together the sugar and canola oil until well combined. Add the persimmon mixture and whisk to combine.

5. In a separate bowl, whisk together the all-purpose flour, whole wheat flour, cinnamon, nutmeg, cloves, and salt.  Add the dry ingredients to the persimmon mixture and stir until combined. Stir in the nuts and raisins.

6. Spread the batter evenly in the prepared pan and bake until golden brown and a toothpick inserted in the center comes out clean, 22 to 25 minutes.

Nutrition Information per Serving (1 bar):  160 calories, 8g fat (0.5g saturated, 0.9 omega-3), 80mg sodium, 20g carbohydrate, 1g fiber, 2g protein

Print Recipe

Catarina’s Sweet Spiced Persimmon Cookies

The batter yields 30 cookies. They are lower in saturated fat and calories than the original recipe because we nixed the shortening, and they don’t contain any trans fats (the original recipe had 2.5 grams trans fat per cookie while our new-and-improved cookie and bar have none)!

To make the cookies, Catarina used a scoop, which looked like a small ice cream scoop (around 2 tablespoons). She baked her cookies for 18 minutes, though depending on your oven and the type of cookie sheet you use, the cookies could be done as soon as 12 minutes.

We had a great time giving this recipe a healthy makeover. It’s perfect for a snack or dessert, and thanks to the persimmons (a good source of vitamin C and beta carotene), whole wheat flour, canola oil, raisins, and omega-3 rich walnuts, it’s an easy way to boost the nutrition of your family’s diet.

For lots more information on persimmons be sure to listen to this week’s Cooking with the Moms podcast. And to see all the photos from our persimmon cookie “Rescue,” visit our Meal Makeover Moms’ Flickr page.

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8 Comments | Filed Under Desserts, Fruits, Podcast, RecipeRescue, Snacks 

DOVE Chocolate Indulgence Giveaway

by The Meal Makeover Moms on November 30th, 2009

Even though we’re dietitians, when it comes to indulgences like dark chocolate, we find it impossible to resist. Last month at the Manic Mommies Escape in Napa, CA, we had the pleasure of sampling a variety of premium chocolates, compliments of DOVE CHOCOLATE DISCOVERIES (they sell decadent chocolates in people’s homes much like Pampered Chef sells fun kitchen tools).

Admittedly, we ate a few more chocolates than we should have. The scene reminded us of the hilarious I Love Lucy episode where Lucy and Ethel work in a chocolate factory and can only keep up with the speedy conveyor belt by eating most of the chocolates!  Okay, so maybe we’re exaggerating just a bit.

For this month’s giveaway, one lucky blog reader will receive a fabulous Delicious Indulgence Bundle from our new friends at DOVE. The giveaway, valued at $50.00, includes 24 sea-salted caramels and an assortment of dark chocolate-covered fruit.

dovefruitcollection

To Enter our Delicious Indulgence Bundle Giveaway, all you have to do is leave a comment on this postdoveseasaltedcaramels telling us about your favorite holiday indulgence and/or why you want to win this giveaway. Whether it’s eggnog, pecan pie, or fruit cake, we can’t wait to hear your culinary confessions!

We Will Enter You into the Giveaway Multiple Times if you do any or all of the following (just be sure to leave us a new comment every time you do one of these things):

> Tweet about our giveaway on Twitter or tell your Facebook friends about it with a link back to this blog post.

> Become a Facebook Fan and leave a comment on our fan page wall.

> Listen to our weekly radio podcast, Cooking with the Moms, and then head over to iTunes to subscribe and post a review (you can click through to iTunes from our podcast page).

> Add one of our buttons/widgets to your blog or website. They are located in the upper left sidebar of our blog. We have three to choose from: Our blog post widget, our Recipe badge, and our Meal Makeover Moms’ Kitchen badge.

> Subscribe to Meal Makeover Moms’ Kitchen or sign up for our Meal Makeover Moms’ e-newsletter.

Our giveaway ends on Monday, December 7th at noon. As always, we’ll use Random.org to choose the winner. Good luck!

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145 Comments | Filed Under Desserts, Giveaways 
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