vegetarian pizza

Pizza is often considered as an unhealthy fast-food, but it doesn't have to be! When it's filled with veggies, and not loaded with processed meat and full-fat cheese, pizza can really be healthy! Sometimes I use whole-wheat tortilla for a quick pizza when I'm in a hurry, but when I have a little time, actually no more than 45 minutes are required, I do the real stuff: homemade whole-wheat pizza dough... mmmmm!

Whole-wheat pizza dough
for a 12" pizza
.
3/4 cup whole-wheat flour
3/4 cup all-purpose flour
2 1/4 teaspoons quick-rising yeast
1/2 teaspoon garlic salt (or regular salt)
1 teaspoon dried basil
1/4 teaspoon sugar
2/3 cup hot water (~120°F)
2 teaspoons olive oil

1. In a large bowl, combine the flours, yeast, salt, basil, and sugar. Mix well.
2. In another bowl, combine the hot water and olive oil.
3. Add to the flour mixture and blend with a wooden spoon. Use your hand if necessary and work the dough until the formation of a ball.
4. Cover with a damp towel and let rise for 20 to 30 minutes.
5. Roll the dough into a 12" inches wide circle.

Vegetarian pizza
8 slices
.
1 12" pizza dough
1 cup marinara sauce
4 garlic cloves, minced
1/2 red onion, sliced
1/2 cup mushrooms, sliced
1/2 orange bell pepper, sliced
1 cup shredded part skim mozzarella
1/4 cup feta cheese
1 teaspoon dried basil

1. Spread the marinara sauce on the pizza dough.
2. Place all the ingredients and garnish with the cheeses and basil.
3. Bake, preferably on a pizza stone, in a preheated oven at 425°F for about 15 minutes or until golden.

Nutrition facts
[for 1 slice]
203 calories, 7 g fat, 4 g saturated,
23 g carbs, 3 g fiber, 12 g protein

vegetarian spring rolls

This is a taste of Asian cuisine without all the clogging-artery fat of deep-frying. I made a vegetarian mixture composed of cabbage, carrots, celery, green onions, and peanut-ginger marinated tofu. The result is just yummy, especially when dipped in plum sauce!

Vegetarian spring rolls

18 spring rolls

1 tablespoon canola oil

3 green onions, chopped

1 cup shredded cabbage

1 carrot, shredded

1 celery rib, chopped

1/2 pound marinated tofu, crumbled

2 tablespoon soy sauce

1 teaspoon sugar

6 phyllo sheets

1. In a wok, heat the oil and cook the green onions, cabbage, carrot, and celery for 5 minutes.
2. In another bowl, mix the soy sauce with the sugar until disolved.
3. Add to the cooked veggies.
4. Add the tofu and mix well.
5. On a work surface, place 1 phyllo sheet. Cut crosswise into 3 strips. Place about 2 tablespoons of the filling at the short end of the strip. Roll up the strip and filling once. Fold the left and right sides of the pyllo over the filling and continue rolling to the end.
6. Place the roll, seam side dowon, on a baking sheet.
7. Repeat with the reamining filling.
8. Bake for 15 minutes at 375F, until golden.
9. Serve with plum sauce.

Nutrition facts

[for 1 spring roll]

55 calories, 0.7 g fat, 0.1 g saturated,

8 g carbs, 0.7 g fiber, 4 g protein

.

vegetables with cheesy béchamel

This is an excellent light meal my mommy used to make once in a while! Therefore, these vegetables with cheesy béchamel are definitely a comfort food for me. Luckily, it's a cinch to make and all these veggies provide plenty of vitamins, minerals, antioxidants, and fibers. Moreover, the cheesy béchamel contain protein and 50% of your daily calcium needs. If you like, have a slice of fresh whole-grain bread... or 2!

Vegetables with cheesy béchamel
2 servings
.
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup low fat milk
1 cup grated part-skim mozzarella
1/2 teaspoon salt
1 teaspoon mustard powder
1 teaspoon dried basil
1 cup cauliflower, chopped
1 cup broccoli, chopped
1 cup carrot, chopped

1. In a small saucepan, melt the butter.
   
2. Add the flour and whisk. Cook for 1 minute.
3. Add the milk, gradually, whisking constantly. Add the salt, mustard powder, and basil.
   
4. Heat at medium intensity until the mixture gets to a boil and becomes thicker.
5. Take off from the heat. Add the cheese and mix well.
6. Meanwhile, cook the vegetables.
7. When everything is ready, serve the cheesy béchamel over the vegetables and bon appétit!
   

Nutrition facts
for 1 serving
370 calories, 20 g fat, 11 g saturated,
31 g carbs, 9 g fiber, 20 g protein

n.b. okay, it's a little high in fat,
but all the veggies will make up for it! :p

fresh veggies

If you're not a big fan of veggies, this is surely the best time of the year to give them a try. Freshly picked local veggies bursts in flavor and abounds in good-for-your-health elements, such as fibers, vitamins, minerals, and numerous antioxydants. Try them raw with a little dip if you like, or enjoy them slightly cooked as a side dish. Don't overcook them, because the texture, the taste as well as the nutritional value will be decreased.

Nutrition facts : don't even bother to know their calorie content, it is so low that you can eat as much as you want! FULL of fibers, vitamins, minerals, and antioxydants!!!