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VEGETARIAN DIET FOR LOCAL ECONOMY

VEGETARIAN DIET FOR LOCAL ECONOMY

In the Northeast section of the United States, I find joy in creating exciting cuisine for low fat vegetarian meals using local produce and localy made food. Try to use local ingredients for at least 50% of your recipes, based on organic foods from your farmer and contribute to your local economy.

(32 Recipes) Created by FRENCHYLOEB

Recipes in this Collection

(no ratings)

ALMOST YEAR-ROUND PRODUCE: ARUGULA

Use ALL Organic Ingredients when possible

Submitted by FRENCHYLOEB

Carbs: 81.9g | Fat: 12.1g | Fiber: 13.1g | Protein: 19.8g | Calories: 500.4
OVEN ROASTED BRUSSEL SPROUTS
(no ratings)

Cookbook creator says: Quick, easy, organic, local and delicious! Great side dish with your meal, especially for a great Thanksgiving dinner!

Submitted by FRENCHYLOEB

Carbs: 15g | Fat: 2.7g | Fiber: 5.1g | Protein: 4.5g | Calories: 92.3
BAKED LEEK AND POTATO GRATIN
(no ratings)

Leeks, Potatoes, Garlic are all available in the fall/winter from your local farmers' market.

This dish is great for Thanksgiving or anytime. A nice seasonal accompanying side dish is Roasted Brussel Sprouts.

I used fresh Rosemary from our organic garden, and Organic Breadcrumbs and Vegetable Broth from our local health food store. Out supermarket carries organic parmesan cheese by the pound block, and organic olive oil.

This dish is based on a similar recipe from Vegetarian Times magazine.

Submitted by FRENCHYLOEB

Carbs: 33g | Fat: 6.3g | Fiber: 4.4g | Protein: 5.1g | Calories: 202.4
FRIED SPICED TEMPEH
(no ratings)

From the World Vegetarian Classics cookbook and also known as OSENG OSENG TEMPE this delicious favorite dish is from Java, Indonesia.

Using Organic Shallots from your local farmers' market in season fall/winter this recipe is with Organic Tempeh, Orgamic Lime Juice, Organic Agave Syrup, and even Organic Dried Chili Pepper Flakes and Organic Soy Sauces (I use low sodium in this recipe) can be found at your local health food store or supermarket.

Submitted by FRENCHYLOEB

Carbs: 19.6g | Fat: 20.3g | Fiber: 0.5g | Protein: 24.6g | Calories: 344.4
ENCHILADAS WITH SOUTHWESTERN SAUCE
(no ratings)

The sauce recipe is from the Shoshoni Cookbook.

All Organic ingredients when possible. Chiles and Peppers, Corn and Onions are in season late summer and early fall, available from your farmers' market or grow your own in your organic garden. The corn can be pre-cooked and sliced off the cob, and stored for the winter in your freezer to use when ready. The peppers also can be frozen raw for storage.

Serve with Guacamole, Green Salad and a slice of Corn Bread

Submitted by FRENCHYLOEB

Carbs: 50.1g | Fat: 10.8g | Fiber: 10.1g | Protein: 11.8g | Calories: 343.9
GUACAMOLE
(no ratings)

Tomatoes are found year-round at our farmers' market, thanks to hydroponics. Cilantro is often available too, and the Jalapenos are in season late summer/early fall. Although we cannot get local Avacados, try to get them from your local health food store before heading to the supermarket. Keeping all of your ingredients Organic makes this dish extra special.

Submitted by FRENCHYLOEB

Carbs: 7.3g | Fat: 9g | Fiber: 4.3g | Protein: 1.4g | Calories: 105.4
HOT AND SOUR NOODLE SALAD WITH TOFU AND LEMON GRASS
(no ratings)

Also known as Bun Dau Xao Xa, a Vietnamese Recipe from the World Vegetarian Classics Cookbook. The sauce is called Nuoc Cham.

We use all organic ingredients when possible. In addition to the Vegetarian World Classics Recipe, we added Cabbage and Sweet Peppers to the dish - all in season late fall and winter, cilantro, basil, mint, onions, tomatoes cucumber and carrots all available at our local farmers' market. Lemon Grass may be found at your local health food store, or supermarket in the exotic fruits and vegetable cart. When out of Basil, use Mint - we have ours in the garden.

Submitted by FRENCHYLOEB

Carbs: 45.3g | Fat: 12.5g | Fiber: 3.7g | Protein: 12.9g | Calories: 328.8
SPICY TOMATO PASTA SAUCE
(no ratings)

Using either Morning Star Crumbles, or Textured Soy Protein you can make a tasty and thick protein-rich Tomato Sauce for your Pasta dishes. Serve this sauce over your favorite pata, or over pulled, cooked, Spagetti Squash for an extra low calorie, low fat meal.

At your local farmers' market you may find locally grown organic onions, mushrooms, and garlic. Grown your own tomatoes, and can them, or buy a 28 oz can organic crushed tomatoes. We like to dehydrate our own "Sun" dried tomatoes (NO OIL) to store for the winter. The sun dried tomatoes give this recipe an extra delicious kick! If you have fresh oregano, great, otherwise organic dried oregano is fine.

Submitted by FRENCHYLOEB

Carbs: 25.5g | Fat: 4.4g | Fiber: 8.6g | Protein: 13g | Calories: 178.7
SPAGETTI SQUASH
Very Good 4.6/5
(5 ratings)

Spagetti Squash can be found at your farmer's market from fall into late winter. Easy to prepare, and fun to eat. A small spagetti squash 1.5 to 2 pounds is fine for full dinner serving for one person, a bit bigger 3 pounds or more to serve 2 people.

I serve cooked, pulled Spagetti Squash with my favorite Hearty Vegetarian Tomato Sauce that I often make to go with pasta. On Spagetti Squash you save big on those precious calories when dieting.

Submitted by FRENCHYLOEB

Carbs: 20g | Fat: 0.8g | Fiber: 4.3g | Protein: 2g | Calories: 83.7
JEWISH VEGETARIAN SOUP WITH PARSNIPS
(no ratings)

If you are looking for soup that has the wholesome goodness healing power of "Chicken Soup" that spares the bird, this soup is packed with flavor. The parsnips are the secret.

Parsnips are in season fall and winter, and are found along with the carrots, celery, garlic, onions and leek for your recipe except the olive oil and pasta or rice - at guess where? Your local Organic farmer's market vendor. When our farmer no longer has celery, he then has celeriac root in mid winter, so the soup is made with celeriac. Feel free to improvise with what ever vegetabes are available, it's all good.

The parsley is still in our garden (it's early November now) so there is something fom our own garden here.

Submitted by FRENCHYLOEB

Carbs: 43.1g | Fat: 2.9g | Fiber: 9.3g | Protein: 5.7g | Calories: 217.1
CROSTINI BREAD SLICES WITH OREGANO, GARLIC POWDER AND PARMESAN
(no ratings)

My husband makes a big boule of bread dough and keeps it in the refridgerator, using only a portion of it to make a fresh Whole Wheat Bread. You can make your own bread, or use a locally baked Organic Bread Loaf at your farmers' market, natural food store, and many major supermakets now bake organic bread in their bakery.

Oregano can be dried from your summer organic garden or farmers market purchase. Organics are all found in dried oregano, olive oil, parmesan cheese and garlic powder are easy purchased in natural and supermarket stores.

Submitted by FRENCHYLOEB

Carbs: 16.6g | Fat: 3.5g | Fiber: 2g | Protein: 3.7g | Calories: 109.1
OVEN ROASTED POTATO SLICES WITH ROSEMARY
(no ratings)

Potatoes are available year-round at our local farmers' market, and are in a variety of organic types, red, white, yellow, sweet. We use what ever we have on hand to make this delicious side dish. Our organic garden has fresh Rosemary that grows from late spring until the first hard frost of winter. We dry some of our, to put aside for winter months.

To roast the potatoes, they can be placed on a baking sheet, or a pizza stone.

Submitted by FRENCHYLOEB

Carbs: 35.2g | Fat: 3.8g | Fiber: 3.7g | Protein: 3.9g | Calories: 191.4
SWISS CHARD BURGERS
Very Good 4.0/5
(1 rating)

Swiss Chard grows from August thru the fall until the first hard frost. It is early November, and we still have Swiss Chard growing in our organic garden. We cut the leaves leaving most of the plant, and it grows back, over and over. We steam the leaves, freeze and put aside for winter long enjoyment. It is found at your local farmers' market and makes a great substitute for spinach leaves in many recipes. We use all organic ingredients in our swiss chard burgers.

Submitted by FRENCHYLOEB

Carbs: 59.2g | Fat: 13.3g | Fiber: 5g | Protein: 22.8g | Calories: 426.7
(no ratings)

Bok Choi, Bok Choy or Asian Greens are available from your organic farmer along with broccoli, onions, scallions, from fall through winter months. Our Saratoga Farmers' Market has fresh shitake mushrooms grown locally.

We use all organic ingredients in our dish, except for the Morningstar Farms product which is not organic.

Submitted by FRENCHYLOEB

Carbs: 99.6g | Fat: 16.5g | Fiber: 10.1g | Protein: 18.1g | Calories: 525.2
(no ratings)

Using all organic produce and food products, we have fresh frozen red peppers from our summer garden which supplements carrots, fresh chinese lettuce, onions, garlic and cilantro from our farmers' share. Also at the farmers' market is a mushroom grower with awsome shitakes.

Submitted by FRENCHYLOEB

Carbs: 97.9g | Fat: 10.2g | Fiber: 17.3g | Protein: 31.4g | Calories: 601.2
LATKAS and APPLESAUCE (Potato Pancakes)
(no ratings)

Use your favorite organic potatoes and onion from your local farmers' market. You can make your own applesauce too for an extra special meal.

Submitted by FRENCHYLOEB

Carbs: 84.6g | Fat: 9.7g | Fiber: 8g | Protein: 11.4g | Calories: 466.4
(no ratings)

Using fresh organic spinach from our local farmers' market (grown all year in greenhouses in Washington County) and other ingredients from the farmers' market: feta cheese, onion, scallions, dill - when available.

Submitted by FRENCHYLOEB

Carbs: 20.6g | Fat: 7.3g | Fiber: 3.6g | Protein: 8.5g | Calories: 174.4
(no ratings)

Submitted by FRENCHYLOEB

Carbs: 15.8g | Fat: 0.3g | Fiber: 3.6g | Protein: 1.3g | Calories: 66
Broccoli Ricotta Lasagna Rolls
(no ratings)

Submitted by FRENCHYLOEB

Carbs: 17.7g | Fat: 4.9g | Fiber: 4g | Protein: 9.5g | Calories: 155.1
(no ratings)

Our share this week at the local farmers' market included Bok Choi, a favorite green for our winter meals.

Submitted by FRENCHYLOEB

Carbs: 59.7g | Fat: 11.6g | Fiber: 11.1g | Protein: 27.6g | Calories: 430.4
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