Tuesday, February 5, 2008
Last Updated Tuesday February 5, 2008, PST 10:08 AM
Vegetarian recipes from recently released cookbooks:
"The Omega 3 Cookbook," by Michael van Straten (Kyle, 2008)If you're vegetarian or vegan, you've probably heard that nutritionists suggest omega 3 supplements. The fatty acid comes mainly from fish, so if you don't eat it, you're a little out of luck. Plant sources are not nearly as efficient, writes Michael van Straten. However, this recipe collection contains more than a handful of recipes that deliver the omega 3s without fish. Check it out to find some new sources of the nutrients.
-- Evelyn Shih
Herby veggie and pasta bake
4 tablespoons unsalted butter
3 tablespoons flour
1/2 teaspoon ground cumin
2 cups soy milk
1 large onion, finely chopped
1 garlic clove, finely chopped
4 tablespoons flax seed oil, divided
3 zucchini, diced
1 eggplant, diced
3 large tomatoes, coarsely chopped
1 tablespoon tomato purée
3 tablespoons fresh oregano, finely chopped
14 ounces boiled lasagna sheets
3 tablespoons freshly shredded Parmesan cheese
6 fronds fresh dill
Preheat the oven to 425 degrees.
Melt the butter gently in a large skillet. Take off the heat and stir in the flour and cumin. Return to a gentle heat and cook, stirring continuously, for 2 minutes. Gradually add the soy milk, stirring until thickened. Set sauce aside.
Sweat the onion and garlic gently in 2 tablespoons of oil until soft. Add the zucchini, eggplant, tomatoes, tomato purée and oregano, continue cooking for 5 minutes, and stir continuously.
Grease a wide, shallow pasta dish with the rest of the oil. Put in one layer of lasagna sheets. Spread on half the vegetable mixture and a third of the white sauce. Add another layer of lasagna, follow with the rest of the vegetable mixture and another third of the sauce. Add the final layer of lasagna and the rest of the sauce, making sure the pasta is well-covered.
Bake for 15 minutes. Remove, scatter Parmesan and dill over the lasagna, and return to the oven for another 5 minutes, until the cheese is golden and bubbling.
Servings: 6.
Per serving: 523 calories, 21 grams fat, 7 grams saturated fat, 23 milligrams cholesterol, 70 grams carbohydrates, 17 grams protein, 160 milligrams sodium, 9 grams fiber.
4 tablespoons unsalted butter
3 tablespoons flour
1/2 teaspoon ground cumin
2 cups soy milk
1 large onion, finely chopped
1 garlic clove, finely chopped
4 tablespoons flax seed oil, divided
3 zucchini, diced
1 eggplant, diced
3 large tomatoes, coarsely chopped
1 tablespoon tomato purée
3 tablespoons fresh oregano, finely chopped
14 ounces boiled lasagna sheets
3 tablespoons freshly shredded Parmesan cheese
6 fronds fresh dill
Preheat the oven to 425 degrees.
Melt the butter gently in a large skillet. Take off the heat and stir in the flour and cumin. Return to a gentle heat and cook, stirring continuously, for 2 minutes. Gradually add the soy milk, stirring until thickened. Set sauce aside.
Sweat the onion and garlic gently in 2 tablespoons of oil until soft. Add the zucchini, eggplant, tomatoes, tomato purée and oregano, continue cooking for 5 minutes, and stir continuously.
Grease a wide, shallow pasta dish with the rest of the oil. Put in one layer of lasagna sheets. Spread on half the vegetable mixture and a third of the white sauce. Add another layer of lasagna, follow with the rest of the vegetable mixture and another third of the sauce. Add the final layer of lasagna and the rest of the sauce, making sure the pasta is well-covered.
Bake for 15 minutes. Remove, scatter Parmesan and dill over the lasagna, and return to the oven for another 5 minutes, until the cheese is golden and bubbling.
Servings: 6.
Per serving: 523 calories, 21 grams fat, 7 grams saturated fat, 23 milligrams cholesterol, 70 grams carbohydrates, 17 grams protein, 160 milligrams sodium, 9 grams fiber.
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