Delicious Light Meals and Snacks
A new favorite food of mine is roasted green beans. I found this recipe in Cook’s Illustrated and love it. It’s so easy to make and the green beans seem to satisfy like French fries! I often substitute frozen organic extra fine green beans (also called haricots verts) as a fast time-saver. The recipe usually takes about 15-20 minutes if you use frozen extra fine green beans. You’ll have to keep an eye on the green beans because they can burn in a matter of minutes. Note: The side of the beans that touch the baking sheet is where they are most likely to burn.
Reprinted with permission from the November/December 2005 issue of Cook's Illustrated magazine. For a trial issue of Cook’s call 800-526-8442. Selected articles and recipes, as well as subscription information, are available online at www.cooksillustrated.com.
Roasted Green Beans
An aluminum foil liner prevents burning on dark non-stick baking sheets. When using baking sheets with a light finish, foil is not required, but we recommend it for easy cleanup.
1 pound of green beans, stem ends snapped off
1 tablespoon olive oil
table salt and ground black pepper
Adjust oven rack to middle position; heat oven 450 degrees. Line rimmed baking sheet with aluminum foil; spread beans on baking sheet. Drizzle with oil; using hands, toss to coat evenly. Sprinkle with _ teaspoon salt, toss to coat, and distribute in even layer. Roast 10 minutes.
Remove baking sheet from oven. Using tongs, redistribute beans. Continue roasting until beans are a dark golden brown in spots and have started to shrivel, 10 to 12 minutes longer.
Adjust seasonings with salt and pepper, transfer to a serving bowl, and serve
Below is a delicious appetizer that I often eat with veggies for a snack or light dinner. Depending on my mood, I will put everything in the food processor for a smooth consistency, and other times I’ll keep the sautéed onion separate and add it last to give the pâté texture.
Reprinted with permission from The New Moosewood Cookbook by Mollie Katzen. Copyright 2000, Ten Speed Press, Berkeley CA. www.tenspeed.com
30 minutes to prepare
Yield: about 6 servings
1Tbs. vegetable oil
1/2 cup minced onion
1/2 tsp salt
1 1/2 cups chopped fresh green beans
2 hardboiled eggs (yolks may be omitted)
1/4 cup chopped walnuts
1 to 2 Tbs. white wine – or 2 tsp. Fresh lemon juice
1 to 2 Tbs. mayonnaise
black pepper, to taste
handful of parsley
1) Heat oil in a small skillet. Add onion and salt, and sauté over medium heat for about 10 minutes – until the onion begins to brown. Add the green beans, and sauté until they are tender (another 8 to 10 minutes).
2) Combine everything in a blender or food processor and grind into a uniform paste. (You can also chop or mash it by hand, a la countless grandmothers.) Serve as an appetizer with crackers and raw vegetables or as a great sandwich spread.
Vegan chocolate chip blondies are one of my favorite desserts. They are easy to make, delicious, and are a healthy alternative to sugar-laden, white flour cookies. It is hard to believe they are healthy! I usually substitute whole-wheat flour for the barley flour. (Using barley flour makes the cookies wheat-free.)
Lately, I have started making the blondies in lined muffin pans (the recipe below makes about 1 dozen small bars this way). This is a fun and easy way to serve them without having to worry about trying to cut them. When making them in muffin tins, I usually decrease the baking time to about 13 minutes. I’d recommend keeping a close eye on the bars the first time you make them because cooking times can vary.
Reprinted with permission from Simple Treats: A Wheat-free, Dairy-free Guide to Scrumptious Baked Goods, by Ellen Abraham. Copyright 2003, Book Publishing Company, Summertown TN.
Chocolate Chip Blondies
Makes six 2” to 3” squares
1 1/4 cups rolled oats
1/4 cup plus 2 tablespoons canola, safflower, or sunflower oil
1/4 cup plus 2 tablespoons maple syrup
2 tablespoons brown rice syrup
1 teaspoon vanilla
1/2 cup vegan chocolate chips or 1 cup vegan carob chips
1/3 cup chopped nuts (optional)
1/2 cup plus 1 tablespoon barley flour
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1/4 cup chopped walnuts
Preheat oven to 350 degrees Fahrenheit. Oil an 8 x 8 baking pan. Process the oats in a food processor or blender until they are the consistency of course flour. In a small bowl, mix the oil, syrups, and vanilla; set aside.
In a separate, larger bowl, place the ground oats, chocolate chips, and chopped nuts, if using. Sift the flour, baking soda, baking powder, and salt into the oat mixture. (Sifting isn’t absolutely necessary, but will ensure there won’t be clumps of flour or salt in the batter.) Pour the wet ingredients into the dry ingredients, and mix with a spatula until everything is well incorporated.
Pour the batter into prepared pan; sprinkle with the chopped nuts.
Bake for 15 minutes and rotate the pan half a turn to ensure even baking. Bake 6 to 7 minutes more or until golden around the edges. Let cool for at least 30 minutes before cutting.
Per serving: Calories 405, Protein 6 g, Fat 22g, Carbohydrate 47g, Fiber 4g, Sodium 316mg (based on the recipe making six servings)
If you have a food-related question that you would like answered in the journal, please email her at JessicaT@healinggardenjournal.com