Kale Smash and Hummus Sandwiches
Makes 2 to 4 sandwiches, depending on how thickly you spread them.
Note: Adapted from “A Modern Way to Cook,” by Anna Jones.
• About 10 kale leaves, stemmed (about 5 c.)
• 4 sun-dried tomato halves
• Juice of 1 lemon
• 1 to 2 tbsp. olive oil, divided
• 1/2 tsp. salt
• 1/4 tsp. pepper
• Sliced sourdough bread
Wash the kale and shake dry. Place in a food processor with the sun-dried tomatoes, lemon juice, 1 tablespoon olive oil, salt and pepper. Process into a paste, adding more olive oil if needed.
Spread one slice of bread with hummus. Spread a second slice with some of the kale spread and place the slices together into a sandwich. Refrigerate any leftover kale spread in an airtight container with a little olive oil on top to keep it from darkening.
Nutrition information per sandwich w/¼ cup hummus):
Calories 530 Fat 12 g Sodium 1,240 mg
Carbohydrates 88 g Saturated fat 2 g Total sugars 7 g
Protein 21 g Cholesterol 0 mg Dietary fiber 8 g
Exchanges per serving: 5 starch, 1 carb, 1 medium-fat protein, ½ fat.
Spinach Pesto Pizza Rollups
Makes about 12 slices.
Note: Some of the cheese and pesto may leak out a little. Wait until the rolls cool and trim it away for a neater presentation. These take a little work in advance, but they can be kept for a week in the refrigerator, or frozen for 2 months. Adapted from “Little Bento,” by Michele Olivier.
• 1 c. packed fresh spinach leaves, larger stems removed
• 1/2 c. prepared pesto (refrigerated is usually better than jars)
• Dough for 1 pizza
• 2 c. shredded mozzarella
• 1 c. grated Parmesan, divided
• Pizza sauce
Preheat the oven to 375 degrees. Line a baking sheet with nonstick aluminum foil or parchment paper.
Combine the spinach and pesto in a food processor and process into a paste. Set aside.
On a lightly floured work surface with a lightly floured rolling pin, roll out the pizza dough as thinly as possible (about 14 or 16 inches long and 9 inches wide).
Spread the spinach pesto mixture over the dough, spreading all the way to the end on the short sides but leaving about 1 inch free on either of the long ends. Sprinkle the mozzarella over the pesto, then sprinkle with 1/2 cup Parmesan.
Starting with the long side nearest you and using a spatula or dough scraper to lift the dough, roll the dough over tightly, working it away from you until you have a log. Tuck any cheese that falls out back into the ends and press the seam closed with your fingers.
Using a serrated knife, slice into 1-inch-thick pieces and place them on the prepared baking sheet. Sprinkle the top with the remaining 1/2 cup Parmesan.
Bake about 20 minutes, until the crust is golden. Cool for 5 minutes, then remove the slices to cool. Serve warm or at room temperature with pizza sauce.
Nutrition information per slice:
Calories 260 Fat 14 g Sodium 560 mg
Carbohydrates 20 g Saturated fat 5 g Total sugars 3 g
Protein 13 g Cholesterol 20 mg Dietary fiber 2 g
Exchanges per serving: 1 starch, ½ carb, 1 ½ high-fat protein.
Salted Tahini Spread
Makes about 1 cup.
Note: Adapted from “Easy Vegan Breakfasts & Lunches,” by Maya Sozer. If you get really bored with nut butters, try this one for a change. It makes a great dip (for kids who like dips) with baby-cut carrots and apple slices, or as a spread on whole-grain crackers.
• 1/2 c. tahini
• 1/4 c. pure maple syrup
• 1 tsp. vanilla extract
• 2 tbsp. almond or cashew milk
• 1/2 tsp. salt
Place all the ingredients in a blender and blend until combined. Refrigerate until ready to use.
Nutrition information per 2 tablespoons:
Calories 120 Fat 8 g Sodium 170 mg
Carbohydrates 10 g Saturated fat 1 g Total sugars 6 g
Protein 3 g Cholesterol 0 mg Dietary fiber 1 g
Exchanges per serving: ½ carb, ½ medium-fat protein, 1 fat.
Note: Adapted from “Leon Happy Salads,” by Jane Baxter and John Vincent.
• 1/2 c. uncooked quinoa
• 1 c. frozen, shelled edamame
• 1 c. frozen peas
• Salt and freshly ground pepper to taste
• 1/4 c. bottled Asian sesame-soy dressing
Rinse and drain quinoa. Place in a medium saucepan with 3/4 cup water. Bring to a boil, reduce heat to medium-low, cover and simmer for 5 minutes. Add the edamame, cover again and cook 5 minutes longer. Add the peas and remove from heat. Let stand, covered, for 5 minutes.
Stir in the salt, pepper and dressing. Chill in a resealable container until ready to serve.
Nutrition information per serving:
Calories 130 Fat 4 g Sodium 125 mg
Carbohydrates 18 g Saturated fat 1 g Total sugars 6 g
Protein 6 g Cholesterol 0 mg Dietary fiber 3 g
Exchanges per serving: 1 starch, ½ medium-fat protein.
• 1 can vegetarian refried beans
• 1 tortilla, flavored or plain
• Quarter of an avocado, thinly sliced and peeled
• 1/4 c. diced tomato
• 1/4 c. shredded mozzarella
• 1/2 c. shredded lettuce
Open a can of refried beans. (Most vegetarian styles are thin enough to spread, but if it isn’t, mix it with 1/4 cup water.) Spread over the tortilla, reaching to the edges so it will help hold the roll closed.
Line up avocado slices down one side about 1 inch from the edge, then top with tomato, mozzarella and lettuce. Fold the edge over, then roll it up. Use a serrated knife to cut into 1-inch-thick slices.
Nutrition information per serving:
Calories 630 Fat 16 g Sodium 2,410 mg
Carbohydrates 90 g Saturated fat 5 g Total sugars 7 g
Protein 35 g Cholesterol 18 mg Dietary fiber 24 g
Exchanges per serving: 5 starch, 1 carb, 3 medium-fat protein.