Vegetarian Journal Jan/Feb 1999
For
My Valentine
by Mary Clifford, RD
Check out the recipes!
No one is quite sure how St. Valentine's Day originated. Europeans believe
it is the day that birds choose their mates. The ancient Romans celebrated
a feast in honor of the god Lupercus, who protected their shepherds and
flocks from the wolves roaming the countryside. Part of that celebration
included writing the names of the girls in the village on slips of paper.
Each boy would then choose a name, and the couple would be partners for
the festival, or possibly the entire year.
Another theory is that around AD 270, a priest named Valentine was marrying
Roman soldiers against the orders of Emperor Claudius II. Claudius wanted
his soldiers to remain single so they would have no reason (wives, girlfriends,
or families) to avoid going into battle. Defying the emperor eventually
led to Valentine's death. He was beheaded on the eve of Lupercalia, and
later named a saint. For the more romantic among us, another story claims
that a different man named Valentine was jailed for attempting to convert
Pagans to Christianity. While in prison, he fell in love with, and miraculously
healed, the jailer's blind daughter. He signed his letters to her "From
your Valentine." As Christianity became more widespread, the holiday eventually
became a celebration of St. Valentine rather than Lupercus.
Written Valentines appeared around the 15th century, and by the 18th
century, the now-familiar hearts and lace were common Valentine cards.
Valentine's Day caught on a bit later in America, somewhere around the
mid-2011s. In Roman mythology, Cupid is the son of Venus, goddess of love
and beauty, and thus is a natural for being associated with all things
romantic, particularly Valentine cards.
Various foods have long been considered aphrodisiacs, but these vary
depending on culture. Some plant foods commonly thought of as having special
properties include asparagus, apples, and, believe it or not, those breath-taking
vegetables, onions and garlic. Classic Hindu texts, ancient Greek writings,
and Roman and Arabic recipes all mention the aphrodisiacal properties of
onions and garlic. Egyptian priests weren't even allowed to eat them, because
of the potentially alarming libidinous effects. Enjoy the following recipes!
Recipes
Pasta with Rich Mushroom Broth
(Serves 2)
Serve this in shallow soup bowls, with plenty of crusty bread so that you
can savor every bit of sauce.
8 ounces pasta
2 teaspoons olive oil
1 large clove garlic, minced
1 small red pepper, thinly sliced
2 large portobello mushrooms, sliced
1/2 teaspoon oregano
1 1/2 cups vegetable broth
Salt and pepper to taste
1/4 cup chopped fresh parsley
Prepare pasta according to package directions, omitting salt. In heavy
1-quart saucepan, heat olive oil over medium heat. Add garlic, red pepper,
and mushrooms. Cover and continue cooking about 5 minutes, until mushrooms
have given up their liquid.
Add oregano, broth, and salt and pepper to taste. Heat to boiling. Cook
uncovered, stirring occasionally, about 15 minutes, until broth is slightly
reduced.
Toss cooked pasta with parsley. Place in serving bowls and ladle sauce
over pasta.
Total calories per serving: 522
Fat: 7 grams
Carbohydrates: 99 grams
Protein: 18 grams
Sodium: 378 mg
Fiber: 2 grams
High in Iron
Risotto with Asparagus and Capers
(Serves 4)
Don't let the long cooking time and constant stirring scare you away from
making this traditional Italian dish. You can find arborio rice in the
gourmet section of your market. The creamy, chewy rice is a treat, and
there are many variations on what can be added. The risotto should be served
immediately after cooking, but it's really quite simple, and can be made
while your intended is setting the table, pouring wine, or otherwise helping
in the kitchen. Leftovers can be shaped into patties and pan-fried or baked.
1 Tablespoon olive oil
1 large clove garlic, minced
1 1/2 cups arborio rice
3 1/2 to 4 cups vegetable stock
2 teaspoons capers
1/2 pound cooked asparagus, cut into bite-sized pieces
Salt and pepper to taste
In a heavy 3-quart saucepan, heat oil over medium heat. Add garlic and
stir until golden. Add rice and reduce heat to low. Stir until rice is
well-coated with oil and is very lightly toasted, about 1 minute.
Stir in stock, about 1/3 cup at a time. Stir constantly, adding more
stock only when the previous batch has been absorbed. This will take about
30 minutes.
Add capers, asparagus, and salt and pepper to taste. Stir until hot
throughout. Serve immediately.
Total calories per serving: 341
Fat: 4 grams
Carbohydrates: 69 grams
Protein: 7 grams
Sodium: 489 mg
Fiber: <1 gram
Mustard-Roasted Vegetable
Medley
(Serves 2)
Beets lend a beautiful ruby color to the parsnips and carrots, and will
be a gorgeous addition to any meal. However, beets can stain your hands
and counter tops, so wear gloves and use a cutting board.
1 large parsnip, peeled and julienned
1 large carrot, peeled and julienned
1 large beet, peeled and julienned
1 Tablespoon prepared mustard
1 1/2 teaspoons maple syrup
1 teaspoon oil
Salt and pepper to taste
Heat oven to 450 degrees. Coat a small oven-proof pan with nonstick
cooking spray. Toss all ingredients until well combined. Bake, stirring
occasionally, about 20 minutes or until vegetables are tender.
Total calories per serving: 134
Fat: 3 grams
Carbohydrates: 26 grams
Protein: 3 grams
Sodium: 171 mg
Fiber: 4 grams
Pear-Watercress Salad
(Serves 2)
A fruity salad dressing or your favorite Italian-style dressing will go
well with this salad.
1 large, ripe pear, cored and cut into wedges
1 bunch watercress
1 green onion, sliced
Cracked black pepper
Dressing of your choice
Combine all ingredients except dressing. Drizzle with dressing just
before serving.
Total calories per serving: 64
Fat: <1 gram
Carbohydrates: 16 grams
Protein: 1 gram
Sodium: 7 mg
Fiber: 3 grams
Apple Salad with Greens
(Serves 2)
If possible, make the dressing the day before or several hours before serving,
to allow time for the flavors to blend.
1 red apple, chopped
1 teaspoon lemon juice
2 cups mixed greens
Dressing:
3 Tablespoons fat-free vegan mayonnaise
1 Tablespoon apple cider vinegar
2 teaspoons maple syrup
1 teaspoon poppy seeds
Pinch of salt
In small bowl, toss apple with lemon juice to prevent browning. Divide
greens onto serving plates. Top with apple chunks. Drizzle with dressing.
Total calories per serving: 125
Fat: 6 grams
Carbohydrates: 18 grams
Protein: 1 gram
Sodium: 301 mg
Fiber: 2 grams
Rose-Scented Raspberry Mousse
(Serves 4)
Rose water can be found in gourmet stores or the gourmet section of your
market. Orange-flower water would also work nicely in this tart, refreshing
dessert.
One 10-ounce package frozen raspberries, thawed
2 Tablespoons rose water
One 12.3-ounce package lowfat firm tofu, drained
Drain raspberries. Reserve several raspberries and about a tablespoon
of juice. In blender or food processor, combine raspberries, remaining
juice, rose water, and tofu. Process until smooth.
Divide mixture into four dessert dishes. Refrigerate several hours or
overnight, until thoroughly chilled. Just prior to serving, garnish with
reserved raspberries and then drizzle a little juice over the top of each
dish.
Total calories per serving: 65
Fat: 1 gram
Carbohydrates: 9 grams
Protein: 6 grams
Sodium: 55 mg
Fiber: 3 grams
Instant Chocolate Pudding
(Serves 4)
Adjust the sweetening of this dish according to your own taste. A smaller
amount will yield a more bittersweet chocolate flavor. A few berries, mint
leaves, or mandarin oranges would make a lovely garnish; use your imagination.
One 12.3-ounce package lowfat firm silken tofu, drained
1/3-1/2 cup maple syrup
1 Tablespoon vanilla extract
1/2 cup unsweetened cocoa powder
In food processor or blender, combine all ingredients until smooth.
Refrigerate several hours or overnight, until thoroughly chilled.
Total calories per serving: 108
Fat: 2 grams
Carbohydrates: 22 grams
Protein: 7 grams
Sodium: 57 mg
Fiber: 2 grams
Mary Clifford is a registered dietitian living in Roanoke, VA. She's
a regular contributor to Vegetarian Journal
Excerpts from the Jan/Feb Issue
The Vegetarian Journal published here is not the complete issue,
but these are excerpts from the published magazine. Anyone wanting to see
everything should subscribe to the magazine.
This article was converted to HTML by Jeanie
Freeman
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