WesWELL

Mike Whaley, Vice President of Student Affairs, contributed this yummy (and very easy) vegan salad.

Ingredients

2 packages of frozen shelled edamame, microwave per directions on package and let cool
1 red pepper, thinly sliced
2 tsp crushed red pepper flakes
1 tbsp Kosher (course) salt
½ cup sweetened rice vinegar
1 can Blue Diamond Wasabi-Soy almonds

Directions
Combine all ingredients except almonds in a non-reactive bowl. Chill for at least 1 hour.  Add almonds immediately before serving.

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Notice: No frogs are harmed in the making of this Wescipe.

Ingredients

1 c. sugar
3 eggs, beaten
1 3/4 c. fruit juice, drained from pineapple and fruit cocktail
2 T. cornstarch, mixed with a small amount of water to dissolve lumps
1 box acini de pepe pasta, cooked in salted water (also called rosa marina)
1 - 2 lb. can pineapple tidbits (drained well; reserve juice)
1 large can fruit cocktail (drained well; reserve juice)
1 large can mandarin oranges (drained well)
1 - 8 oz. container Cool Whip
1 jar maraschino cherries (sliced in halves or chopped coarsely)

 Directions 

Mix sugar, eggs and reserved fruit juice in pan over medium low heat. Heat slowly to avoid lumps of eggs. Once dressing is heated, add cornstarch/water mixture and stir frequently until thickened.  Remove from heat and add cooked pasta. Mix thoroughly and refrigerate overnight (or at least 8 hours).  Before serving, fold in fruit, Cool Whip and cherries. (I usually add more fruit than the recipe calls for but do not increase the dressing so it does not get too runny.)

Submitted by Lisa Currie, Director of Health Education/WesWELL

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A easy, yummy dairy-free smoothie that takes advantage of summer produce.  

Ingredients

• 1 mango, peeled and seeded
• 1 papaya, peeled and seeded
• 1/2 cup fresh strawberries
• 1/3 cup orange juice
• 5 cubes ice

Directions

Place the mango, papaya, strawberries, orange juice, and ice cubes in an electric blender. Process until the ingredients are smooth.

Makes 2 servings. (From All Recipes)

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Ingredients

1 can (15.5 ounces) black beans, rinsed and drained
1 1/2 cups frozen corn kernels, thawed to room temperature
3 tablespoons chopped fresh cilantro
2 tablespoons chopped green chili peppers
4 green onions, diced
1 tomato, diced
1 tablespoon chopped garlic
6 fat-free flour tortillas, 10 inches in diameter
3/4 cup shredded cheddar cheese (dairy or soy)
3/4 cup salsa

Directions

In a microwave-safe bowl, add the black beans, corn, cilantro, chili peppers, onions, tomatoes and garlic. Stir to mix evenly. Microwave on high power for 30 seconds to 1 minute. Stir and heat again for 30 seconds to 1 minute. Repeat until the mixture is hot.

Place 2 tortillas between paper napkins or paper towels and warm in the microwave for 20 seconds on high. Repeat with the remaining tortillas.

To serve, place about 1/2 cup bean mixture on 1 tortilla. Top with 2 tablespoons cheese and 2 tablespoons salsa. Fold in the sides and the bottom of the tortilla up over the filling, then roll to close. Repeat with the remaining tortillas and serve immediately.

Makes six servings.

From MayoClinic.com

Ingredients

• 3 (15 ounce) cans black beans, drained and rinsed
• 1 (11 ounce) can Mexican-style corn, drained
• 2 (10 ounce) cans diced tomatoes with green chile peppers, partially drained
• 2 tomatoes, diced
• 2 bunches green onions, chopped
• cilantro leaves, for garnish

Directions

In a large bowl, mix together black beans, Mexican-style corn, diced tomatoes with green chile peppers, tomatoes and green onion stalks. Garnish with desired amount of cilantro leaves. Chill in the refrigerator at least 8 hours, or overnight, before serving.

Serve as a dip with tortilla chips, over a baked potato, or as part of an entree. Delish!

From allrecipes.com

Ingredients

1 cup chopped red or green bell peppers
1/2 cup minced onion
1/2 cup mango, seeded, peeled and chopped
1/2 cup pineapple tidbits
1 tablespoon lime juice
1/2 cup fresh cilantro, chopped
1 12-inch prepared pizza crust, purchased or made from a mix

Directions

Preheat the oven to 425 F. Lightly coat a 12-inch round baking pan with cooking spray. In a small bowl, mix together the peppers, onions, mango, pineapple, lime juice and cilantro. Set aside. Roll out dough and press into the baking pan. Place in the oven and cook about 15 minutes.

Take the pizza crust out of the oven and spread with mango salsa. Place the pizza back into the oven and bake until the toppings are hot and the crust is browned, about 5 to 10 minutes. Cut the pizza into 8 even slices and serve immediately.

Makes 4 servings.

Dietitian’s tip: The skin of a mango is tough and not meant to be eaten. But peeling and pitting the fruit can be a challenge as the flesh clings to both the skin and large, flat seed at its center. For best results, cut downward along one side removing a “cheek.” Remove the other cheek the same way. Place the cut portion on the cutting board flesh-side up and cut 1/4-inch squares in the flesh. Turn the cheek inside out and remove the fruit from the skin with a knife.

From the Mayo Clinic’s Healthy Recipe Center

Any canned soup can be upgraded to a good meal with a little ingenuity. Vegetable or beef-based soups seem to work best, though try experimenting with your favorites!

1 can soup
1 c. water
1/2 c. diced cheese (Cheddar, Swiss, Jack, etc.)
1/2 c. sliced vegetables, such as tomatoes, carrots, etc.
1/2 c. diced ham (optional)

Add sliced vegetables and ham to a can of soup and water when you are heating the soup according to the package directions. Add the cheese just before serving.

 Variations

• It is simple to make your soup vegetarian or vegan by using vegetable-broth based soup, adding more vegetables and eliminating the ham and cheese. 
• Consider adding your favorite herbs and spices or spice blends, such as Mrs. Dash, to add more flavor.

This curry can be made as hot as you like it by adding more or less cayenne pepper. The curry powder only gives the curry flavor and does not add to the “heat” of the food. And the number of servings can be adjusted easily, depending on how much of each ingredient you add!

Skinless, boneless chicken
Cayenne pepper, to taste
Curry powder, to taste
Garlic, to taste
1/2 cup onion, chopped
1 cup chicken or vegetable broth
Various vegetables - carrots, mushrooms, greens, etc.
Butter or margarine
Cooked rice

Clean and cut the chicken into bite size pieces. Saute chicken in some butter or margarine, chopped onions and garlic. After chicken is cooked, about 5 minutes, add the broth. Add vegetables, cayenne pepper and curry powder. Cook for about 10 minutes, stirring frequently, until vegetables are tender and ready to eat. Serve over rice.

We received another great Wescipe from David Baranger ‘10, this one for Vegetarian Chili.

Ingredients

1 tablespoon olive oil
1/2 medium onion, chopped
2 bay leaves
1 teaspoon ground cumin
2 tablespoons dried oregano
1 tablespoon salt
2 stalks celery, chopped
2 green bell peppers, chopped
2 jalapeno peppers, chopped
3 cloves garlic, chopped
2 (4 ounce) cans chopped green chile peppers, drained
2 (12 ounce) packages vegetarian burger crumbles
3 (28 ounce) cans whole peeled tomatoes, crushed
1/4 cup chili powder
1 tablespoon ground black pepper
1 (15 ounce) can kidney beans, drained
1 (15 ounce) can garbanzo beans, drained
1 (15 ounce) can black beans
1 (15 ounce) can whole kernel corn

Directions

Heat the olive oil in a large pot over medium heat. Stir in the onion, and season with bay leaves, cumin, oregano, and salt. Cook and stir until onion is tender, then mix in the celery, green bell peppers, jalapeno peppers, garlic, and green chile peppers. When vegetables are heated through, mix in the vegetarian burger crumbles. Reduce heat to low, cover pot, and simmer 5 minutes.

Mix the tomatoes into the pot. Season chili with chili powder and pepper. Stir in the kidney beans, garbanzo beans, and black beans. Bring to a boil, reduce heat to low, and simmer 45 minutes. Stir in the corn, and continue cooking 5 minutes before serving.

Makes 8 servings

Originally from allrecipes.com

I don’t know about you, but cooking tofu is one of those things I haven’t mastered yet.  Lena Shichijo ‘09 offers a great solution:

Ingredients
1 package firm or extra firm tofu

Marinade
1/8 cup soy sauce
1/8 cup water
1 tsp dried tarragon, crushed into powder
1 tsp garlic powder
1 tsp onion powder
1/2 tsp paprika
1/4 tsp chili powder
1/8 tsp powdered ginger

Directions
Freeze the tofu for at least two days. After defrosting and pouring out the water, cut the tofu into 8 pieces, wrap it in towels (or paper towels), and press out water for 30 minutes, changing the towels to fresh ones after the first 15 minutes. Mix all ingredients for the marinade. Marinade the tofu in the refrigerator overnight. Bake tofu at 400°F for 20 minutes. Flip tofu and bake for another 10 minutes. Flip again and bake for another 10 minutes or so, checking on the tofu a few minutes before time is up. Experiment with baking time and temperature for desired firmness and consistency.

Put the tofu in sandwiches, cut up into smaller pieces for stir-fry, etc.