Chef's creations
A few Ranch recipes to tempt you...
White Bean Soup with Greens and Rosemary
1 cup white beans, washed and soaked overnight
4 cups vegetable stock or water
1 bay leaf
1 tablespoon olive oil
1 medium onion, cubed
2 cloves garlic, minced
2 medium carrots, cubed
2-1/2 tablespoons low sodium soy sauce or Bragg's Liquid Aminos
Fresh ground black pepper to taste
Pinch cayenne
1 teaspoon fresh thyme
1 tablespoon fresh rosemary leaves
1 bunch washed spinach (12 ounces), kale or chard
3 tablespoons Parmesan, grated (optional)
Drain soaked beans. Add stock or water and bay leaf. Bring to a boil, immediately turn down, and simmer until just tender, about an hour and a half. Meanwhile prepare vegetables. In a separate pan, over low heat. add oil and gently sauté onions, garlic and carrots for three minutes. Cover and turn off heat. When beans are just tender, add sautéed vegetables. Cook over low heat for 15 minutes. Season with soy sauce, black pepper, cayenne, thyme and rosemary. Cook 15 minutes more until flavors meld. Add spinach or chard five minutes before serving, just to wilt. (Note: If using kale, it will need 8 to 10 minutes to soften.) Serve topped with a teaspoon of grated Parmesan.
Makes six, 10-ounce servings
Calories per serving: 141 Carbohydrate, 22g., Protein, 9g., Fat, 2.7g., Fiber, 6.2g., Cholesterol, 1.5mg., Sodium, 390mg., Potassium, 694mg. Calories from Carbohydrates: 59%. Protein: 24%. Fat: 16%.
Created for Rancho La Puerta by Yvonne Nienstadt, nutritionist.
Broccoli Frittata
This recipe makes two baked frittatas. Cut recipe in half for one frittata. As a variation, add 3 ounces of smoked salmon to egg and cheese mixture.
Olive oil (to prepare pans)
4 medium potatoes, sliced in 1/8 inch rounds
1 medium onion, diced
3 cups broccoli florets
2 bell peppers, red and yellow, seeded and chopped. (Julienne carrots
or chopped sun dried tomatoes may be substituted.)
8 cage-free "Omega" eggs
2 cups 1% cottage cheese or skim ricotta
1 tablespoon fresh dill weed or 1 teaspoon dried
1/3 cup grated Asiago or Parmesan cheese
Heat oven to 350 degrees. Brush or spray two pie plates with olive oil. Line bottom of plates with potato slices. Cut remaining slices in half and arrange around the sides of the plates. Bake for 12 to 15 minutes. Remove from oven and set aside. Meanwhile, spray or brush sauté pan with olive oil and sauté onions over low heat until transparent. Add remaining vegetables, cover and cook until just tender-crisp. (Add 1 tablespoon stock or water if pan gets too dry.) Beat together eggs and cottage cheese or ricotta. Add dill weed and half of the Asiago or Parmesan cheese. Stir vegetables into cheese mix. Spoon mix over the pre-cooked potato "crusts." Bake 20 to 25 minutes, or until egg is set. Just before serving, sprinkle remaining cheese on top and return to oven to let cheese melt. Cut each pie into four wedges. Serve with a slice of whole grain bread, if desired, and slices of tomato or melon (with breakfast) or a tossed salad (with lunch or dinner).
Makes 8 servings.
Calories per serving: 220 Carbohydrate, 20.5g., Protein, 19g., Fat, 8g., Fiber, 3g., C.holesterol, 221mg., Sodium, 374mg., Potassium, 647 mg. Calories from Carbohydrate: 36% Protein: 33% Fat: 31%
Created for Rancho La Puerta by Yvonne Nienstadt, nutritionist.
Rancho La Puerta Fruit Crisp Topping
1/3 cup chopped almonds
1/3 cup chopped pecans
1/3 cup chopped walnuts
2 tablespoons wheat germ
1 cup quick or regular rolled oats
1/2 teaspoon cinnamon
1/4 teaspoon mace or nutmeg
3 or 4 tablespoons maple syrup
1/2 teaspoon vanilla
2 tablespoons whole wheat pastry flour or unbleached flour
Filling
3 or 4 pears, apples, peaches or nectarines
1/4 cup dried berries or cherries, currants or raisins
1/2 teaspoon cinnamon
1/4 teaspoon mace or nutmeg
2 teaspoons maple syrup
16 ounces fat free or low-fat vanilla yogurt
Heat oven to 325 degrees. For topping: On a baking sheet, toast nuts until golden. In a bowl, mix nuts with remaining topping ingredients. Set aside. For filling: Slice fruit, place in separate bowl, and mix with remaining ingredients for filling. Arrange fruit in a square pan, pie plate or in eight custard cups or ramekins. Add topping mix. Bake for 15 to 20 minutes or until fruit is tender and top lightly browned. Serve as is or with a 2-ounce dollop of vanilla yogurt. For a quick and easy version, use 2 1/2 cups low fat granola for the topping.
Makes 8 servings.
Calories per serving: 328 (with yogurt) Carbohydrate, 52g., Protein, 8.3g., Fat, 11.8g., Fiber, 5.2g., Cholesterol, 0.9mg., Sodium, 41mg., Potassium, 484mg. Calories from Carbohydrate: 60% Protein: 10% Fat: 30%
Created for Rancho La Puerta by Yvonne Nienstadt, nutritionist.
