Pita pockets.A standard bread throughout the Middle East, pocket bread has many names--pita, Arab bread, Armenian bread, Israeli flat bread, khubz, and, in some American supermarkets, sandwich pockets. In the Middle East they are commonly served as tidy and tasty containers for meats and salads. So many times people get locked into a standard eight to 10 recipes that are quick and easy. Are you ready to try something tasty and new, but do you find breaking out of that habit a challenge? Including in our meals foods from different cultures, having a multitude of colors not of the white race; - commonly meaning, esp. in the United States, of negro blood, pure or mixed. See also: Color , textures, tastes, and aromas Aromas may refer to:
Meals planned around fruits, vegetables, legumes Legumes A family of plants that bear edible seeds in pods, including beans and peas. Mentioned in: Cholesterol, High legumes (l , and whole grains provide a foundation for good nutrition: a wide array of vitamins, minerals, antioxidants Antioxidants Substances that reduce the damage of the highly reactive free radicals that are the byproducts of the cells. Mentioned in: Aging, Nutritional Supplements antioxidants, n. , and fiber. All of these nutrients are often in short supply in the American diet. Pocket sandwiches A pocket sandwich is a sandwich which is made using a single piece of folded or hollowed bread, such as a pita (Syrian bread) or tortilla, or which is made from dough cooked with fillings inside. remove most of the possibility of drips and spills (no absolute guarantees!). To use them this way, just tear or cut them open and fill the pockets. Pocket bread can be cut into wedges, baked to a crispy crunch Crispy Crunch is a hard chocolate bar with a crispy inside that is made by Cadbury. Crispy Crunch is sold in Canada. Crispy Crunches were sold in the United States for a brief time in the 1990s by the food distribution arm of Pro Set, the collectible card company. , and served with dips.
BLACK BEAN SALAD
This salad is delicious served in a pita
bread with lettuce, salsa, and a wedge of
avocado!
4 T. lime or lemon juice
1 T. olive oil
1 T. chopped fresh cilantro, or to
taste
1 large clove garlic, minced
1/2 t. oregano leaves
1/2 t. cumin
1/4 t. salt
1 15-ounce can black beans, drained
and rinsed
1 15-ounce can corn, drained
1/2 cup each, diced green and red
pepper
1/4 cup diced purple onion
Mix the first seven ingredients. Then
add the remaining ingredients and mix
well. Chill for an hour before serving.
Yields: 7 1/2-cup servings. Per 1/2-cup
serving: Calories: 106; carbohydrate: 18
grams; protein: 5 grams; fat: 3 grams;
fiber: 5 grams; sodium: 400 milligrams;
cholesterol: 0 milligrams.
PIZZA PIZZA!
1 whole-wheat pita bread or mini
pita bread (great for children or
for parties)
2 T. of your favorite spaghetti sauce
2 T. shredded soy cheese or cheese
of choice
1 vegetarian sausage link
(crumbled)
1 T. chopped red or green pepper
1 T. sliced black olives
1/4 t. each of basil and oregano,
optional
1 T. sliced black olives
Heat oven to 400[degrees]F while assembling
pizzas. Use whole-wheat pita bread or
mini pita bread as pizza crust. Spread
the sauce on the pizza crust of choice.
Carefully sprinkle with half the soy
cheese/cheese. Sprinkle on the link,
peppers, black olives, remaining soy
cheese/cheese, and basil and oregano if
desired. Place directly on the oven rack
and bake until hot and crispy. (For the
pita bread, bake for 15 to 20 minutes;
for the mini pita bread, bake for 10 to
15 minutes.) (Cooking times may vary
according to your own oven temperatures.)
Enjoy hot out of the oven! Per
whole pita pizza: Calories: 340; carbohydrate:
44 grams; protein: 21 grams;
fat: 10 grams; fiber: 8 grams; sodium:
1,000 milligrams; cholesterol: 0 milligrams.
HUMMUS
This is the most famous of all Middle Eastern
appetizers. There are many variations of hummus,
which may be served as a dip, a spread,
and even in lettuce cups as a salad with tabbouleh.
1 15-ounce can garbanzo beans,
drained (reserve liquid)
1/4 cup tahini
1 to 2 garlic cloves, cut into halves
3 T. lemon juice
1/4 t. salt
Measure all of the ingredients into a
food processor or blender (food processor
is easiest). Blend on high speed until
the mixture is creamy and smooth; add
the reserved liquid as needed to make a
thick, smooth paste. (You will have to
scrape the sides of the processor or
blender a couple of times to get everything
thoroughly mixed.) Yield: 4 1/2-cup
servings. Calories: 210; carbohydrate:
25 grams; protein: 6 grams; fat: 10
grams; fiber: 6 grams; sodium: 300 milligrams;
cholesterol: 0 milligrams.
TABBOULEH
In Syria and Lebanon tabbouleh takes many
forms. This salad is traditionally served by
Orthodox Christians as a meat substitute
during Lent.
3/4 cup cracked wheat (bulgur) *
2 cups boiling water
3 cups snipped parsley
3 medium tomatoes, chopped
1/3 cup chopped green onions, with
tops
2 T. snipped fresh mint or 2 t.
crushed dried mint
1/4 cup olive or vegetable oil
1/4 cup lemon juice
1 t. salt
ripe olives (optional)
Cover the cracked wheat with boiling
water. Let stand 30 minutes. Drain;
press out as much water as possible.
Place in a glass or plastic bowl. Add the
parsley, tomatoes, green onions, and
mint. In small bowl, mix the olive or
vegetable oil, lemon juice, and salt, and
pour over the wheat mixture. Toss.
Cover and refrigerate for at least 1
hour. Garnish with ripe olives if desired.
Note: This is delicious served with hummus
and cucumber in warm pita bread. Yield:
8 servings. Per 1/2-cup serving: Calories:
150; carbohydrate: 19 grams; protein: 3
grams; fat: 7 grams; fiber: 4 grams;
sodium: 309 milligrams; cholesterol: 0
milligrams.
* Cracked wheat (bulgur) can be purchased
at large supermarkets and specialty food stores.
TUNA SALAD-SURPRISE!
One of my favorite sandwich spreads that I
loved to eat before I became a vegetarian was
tuna salad. When I tasted this, I was amazed
that there was a taste semblance to tuna salad,
but without the fish. I love serving this spread to
people who hate garbanzo beans. I "lower the
boom" after they have helped themselves to seconds--they
are surprised that the lowly garbanzo
bean could taste so good.
1 15-Ounce can garbanzos, drained
(save 2 T. garbanzo liquid to add
to beans)
1/4 t. salt
2 t. low-sodium soy sauce
1 stalk of celery, diced
cup diced red onion
1/4 cup sweet pickle relish
1/4 cup low-fat or soy mayonnaise
1 clove of garlic, minced
1/8 cup nutritional yeast flakes
Mash the garbanzos (with reserved
liquid), salt, and soy sauce together in a
bowl. Then add the celery, red onion,
relish, mayonnaise, garlic, and yeast
flakes. Refrigerate several hours or
overnight. Note: This is excellent stuffed in
pita bread with lettuce, or as a dip for crackers.
Yield: four sandwiches. Per 1/2-cup serving:
Calories: 220; carbohydrate: 30
grams; protein: 6 grams; fat: 7 grams;
fiber: 5 grams; sodium: 800 milligrams;
cholesterol: 0 milligrams.
TOFU "MEATBALL" SPREAD
This is one of my favorite spreads that I use
when I cater for events that call for finger sandwiches.
People are always surprised that tofu
can be so flavorful.
14 ounces extra-firm tofu, drained
1/2 cup minced onion
2/3 cup fresh bread crumbs
1/4 cup low-sodium soy sauce
1/2 t. garlic powder
1/3 cup chopped fresh parsley
1/2 cup finely chopped walnuts
2 T. creamy peanut butter
1 T. nutritional yeast flakes
Combine all ingredients in a bowl.
(You will need to knead the mixture
lightly in order to mix in the peanut
butter thoroughly.) Note: This is delicious
on rye bread or pita bread with mayonnaise,
thinly sliced cucumber, and sprouts. This can
also be made into balls or patties and
baked at 350[degrees]F for 30 minutes; they can
then be served with spaghetti sauce over
pasta. Keep sauce and "meatballs" separate
until served, as they will not hold
together if submerged in sauce. Yields: 8
1/2-cup servings. Per 1/2-cup serving:
Calories: 180; carbohydrate: 13 grams;
protein: 9 grams; fat: 6 grams; fiber: 1.6
grams; sodium: 680 milligrams; cholesterol:
0 milligrams.
POCKET BREAD
While it is easier to just go to the store and
buy ready-made pocket bread, sometimes it is
nice to have recipes on hand just in case you
want to customize the size of your pita bread.
1 package active dry yeast
1 1/3 cups warm water (105 to 115
degrees)
1 T. olive oil
1 t. sweetener of choice
1 t. salt
2 cups white flour
1-2 cups whole-wheat flour
Dissolve yeast in warm water in a
large bowl. Stir in oil, sweetener, salt,
and the white flour. Beat until smooth.
Stir in enough whole-wheat flour to
make the dough easy to handle. Turn
dough onto a lightly floured surface;
knead until smooth and elastic (about 10
minutes). Place dough in an oiled bowl;
turn the ball of dough oil side up. Cover;
let rise in a warm place until double
(about 1 hour). (The dough is ready if an
indentation remains when touched.)
Punch down the dough; divide it into 6
equal parts. Shape into balls. Cover; let
rise 30 minutes. On a floured surface,
roll each ball into a 6- to 7-inch circle 1/8
of an inch thick. Place two circles in opposite
corners of each of three ungreased
cookie sheets. Cover and let rise for 30
minutes. Heat oven to 450[degrees]F. Bake until
loaves are puffed and golden brown
(about 8 to 10 minutes). Cut or tear
crosswise into halves; fill with desired
filling or salad. Yield: 6 pocket breads.
Per pocket bread: Calories: 170; carbohydrate:
35 grams; protein: 6 grams; fat:
2 grams; fiber: 5 grams; sodium: 260 milligrams;
cholesterol: 0 milligrams.
TOTALLY VEGGIE SANDWICH
There is something very satisfying about eating a sandwich bright with
color and full of fresh vegetables. Enjoy with a side of baked fries
and a glass of carrot juice for a totally veggie meal.
2 T. low-fat mayonnaise or soy mayonnaise
1 whole-wheat pita cut in half
garlic salt to taste
1/2 avocado, peeled, seeded, and sliced
2 thick slices of large tomato
1/2 cucumber, peeled and sliced
1/2 cup alfalfa sprouts
several rings of thinly sliced purple onion
1 slice of provolone or soy cheese (optional)
2 lettuce leaves
Spread mayonnaise on the inside of each pita half. Sprinkle with
garlic salt if desired. Place half of each of the remaining
ingredients in each pita. Enjoy. Yield: 2 pita halves. Per 2
pita halves: Calories: 530; carbohydrate: 52 grams; protein: 17
grams; fat: 31 grams; fiber: 11 grams; sodium: 800 milligrams;
cholesterol: 0 milligrams.
PITA CHIP 'N' DIPPERS Noun 1. Dippers - a Baptist denomination founded in 1708 by Americans of German descent; opposed to military service and taking legal oaths; practiced trine immersion Church of the Brethren, Dunkers Baptist denomination - group of Baptist congregations If your pita bread sits for too long in the bread box and gets stale stale horseman's term for the act of urination by a horse. before it gets used, don't throw it away. Turn your tired, stale pita bread into crispy crisp·y adj. crisp·i·er, crisp·i·est 1. Firm but easily broken or crumbled; crisp. 2. Having small curls, waves, or ripples. , crunchy crunchy - floppy disk chips that go great with dips and soups. * leftover/stale pita bread * olive oil olive oil, pale yellow to greenish oil obtained from the pulp of olives by separating the liquids from solids. Olive oil was used in the ancient world for lighting, in the preparation of food, and as an anointing oil for both ritual and cosmetic purposes. cooking spray Cooking spray is a spray form of various types of oils, combined with lecithin, an emulsifier, and a propellent such as food-grade alcohol, nitrous oxide, carbon dioxide or propane. Cooking spray is applied to frying pans and other cookware to prevent food from sticking. * choice of seasonings (onion, garlic, and/or cumin cumin or cummin (both: kŭm`ĭn), low annual herb (Cuminum cyminum) of the family Umbelliferae (parsley family), long cultivated in the Old World for the aromatic seedlike fruits. powder, basil, oregano oregano (ərĕg`ənō), name for several herbs used for flavoring food. A plant of the family Labiatae (mint family), Origanum vulgare, , and/or other herbs) Cut each pita bread into two circles. Cut each circle into 6 wedges. Place on a baking sheet baking sheet n. A flat rectangular metal pan, often with at least one rolled-up edge, used for baking. (sprayed with the cooking spray) without overlapping. Bake at 300[degrees]F for 5 minutes. Note: These burn easily, so keep an eye on the time. For a little extra "zip," lightly spray unbaked un·baked adj. Not having been baked or cooked, especially in an oven: unbaked bricks; an unbaked pie crust. chips with olive oil nonstick non·stick adj. Permitting easy removal of adherent food particles: a frying pan with a nonstick surface. nonstick Adjective spray and sprinkle with any of the following: onion, garlic and/or cumin powder, basil, or oregano, and/or other herbs. Serving size: 12 chips. Per pocket bread: Calories: 170; carbohydrate carbohydrate, any member of a large class of chemical compounds that includes sugars, starches, cellulose, and related compounds. These compounds are produced naturally by green plants from carbon dioxide and water (see photosynthesis). : 35 grams; protein: 6 grams; fat: 2 grams; fiber: 5 grams; sodium: 260 milligrams; cholesterol: 0 milligrams.
HEARTY KALE AND
NAVY BEAN SOUP
This hearty soup is rich in flavor, pretty with
the color of bright kale, and great with pita
chips on a cold winter day.
1 cup chopped onions
2 medium cloves garlic, minced
2 T. olive oil
5 cups water
2 cups cubed potatoes
2 cans navy beans (2 1/2 cups cooked,
salted navy beans)
3 cups chopped kale (packed)
1 1/4 t. salt
1 t. cumin
2 T. nutritional yeast flakes
In a large soup pot, saute onions and
garlic in olive oil. Add 5 cups water and
bring to a boil. Add cubed potatoes.
Reduce heat. Cover and lightly boil 10
minutes. Add remaining ingredients and
cook covered an additional 10 to 15
minutes until potatoes are soft. Yield: 8
1-cup servings. Per 1-cup serving:
Calories: 200; carbohydrate: 32 grams;
protein: 10 grams; fat: 4 grams; sodium:
750 milligrams; cholesterol: 0 milligrams.
BLUEBERRY SAUCE
2 cups unsweetened blueberries
(fresh or frozen)
1 cup apple or pineapple juice
1 T. honey or sugar
1/4 t. vanilla
1 T. cornstarch
Bring the blueberries, 3/4 cup juice,
honey or sugar to a boil in a saucepan.
In a separate container, combine 1/4 cup
juice and cornstarch, stirring constantly
until the cornstarch is dissolved. After
the berries have come to a boil, add the
juice and cornstarch mixture, stirring
constantly until it returns to a boil.
Remove from heat. Stir in vanilla. Yield:
6 1/2-cup servings. Per 1/2-cup sauce:
Calories: 90; carbohydrate: 23 grams;
protein: 1 gram; fat: 1 gram; fiber: 2
grams; sodium: 6 milligrams; cholesterol:
0 milligrams.
Variation: Try substituting peaches, blackberries,
or strawberries in place of the blueberries.
These fruits may need one or two extra teaspoons
of honey or sugar.
EGGLESS EGG SALAD
SANDWICHES
Did you know that eating 25 grams of soy protein
a day could reduce your risk of coronary
heart disease? Here is a recipe that not only is
cholesterol-free but also can contribute 8 grams
of heart-healthy soy protein to your diet with
each 1/2-cup serving.
1 16-ounce package firm tofu, rinsed
and mashed
1 1/2 T. Bill's Best Chik'Nish Seasoning
1/4 cup minced onion
2 T. pickle relish (optional)
1/3 cup low-fat mayonnaise or soy
mayonnaise
Mix all ingredients. Add enough
mayonnaise to get desired consistency.
Serve with sprouts and leaf lettuce.
Yield: 6 1/2-cup servings. Per
1/2-cup serving: Calories: 150; carbohydrate:
8 grams; protein: 8 grams;
fat: 10 grams; fiber: less than 1 gram;
sodium: 800 milligrams; cholesterol: 0
milligrams.
STUFFED PITA FRENCH TOAST
1/4 cup chopped dates or date pieces
1 cup hot water
1 T. quick oats
2 T. orange juice concentrate
1/2 cup raw cashews
1/8 t. salt
4 regular size (6") pita pocket breads
2-3 16-ounce cans of sliced pears in juice, drained
blueberry sauce (see recipe below) or other
fruit sauce
Batter: Soak dates in very hot water while preparing the rest of the
ingredients, Combine dates water, and the remaining ingredients in
a blender, and blend on high speed until creamy and smooth.
Pour batter into a large shallow bowl or pie dish.
Bread and filling: Cut pita bread in half, and place about 3 slices
of canned pears inside. Dip the pita bread in the batter, and place
on a cookie sheet (well sprayed with a nonstick spray). Bake in an
oven at 350[degrees]F until golden brown. Serve with warm blueberry
sauce or fruit sauce of choice. Yield: 8 stuffed French toast pieces.
Per piece without fruit sauce: Calories: 295; carbohydrate: 37 grams;
protein: 5 grams; fat: 5 grams; fiber: 4 grams; sodium: 211 milligrams;
cholesterol: 0.
Glossary of Food Items Bulgur bul·gur also bul·ghur n. Cracked wheat grains, often used in Middle Eastern dishes. Also called bulgur wheat. [Ottoman Turkish bul : wheat that has been steamed, dried, and cracked into pieces. Because it is precooked pre·cook tr.v. pre·cooked, pre·cook·ing, pre·cooks To cook in advance or partially. Adj. 1. precooked - cooked partially or completely beforehand; "frozen precooked meals from the supermarket" , bulgur cooks quickly or can be covered with boiling water and left to stand for 20 minutes. Nutritional Food Yeast yeast, name applied specifically to a certain group of microscopic fungi and to commercial products consisting of masses of dried yeast cells or of yeast mixed with a starchy material and pressed into yeast cakes. Flakes: not to be confused with brewer's yeast brewer's yeast: see yeast. or baking yeast. Brewer's yeast is a by-product by·prod·uct or by-prod·uct n. 1. Something produced in the making of something else. 2. A secondary result; a side effect. by-product Noun 1. of beer brewing and has a bitter flavor. Nutritional yeast Nutritional yeast, similar to brewer's yeast, is a nutritional supplement popular with vegans and the health conscious, who use it as an ingredient in recipes or simply as a condiment. It is a deactivated yeast, usually Saccharomyces cerevisiae. used as a food is grown on molasses molasses, sugar byproduct, the brownish liquid residue left after heat crystallization of sucrose (commercial sugar) in the process of refining. Molasses contains chiefly the uncrystallizable sugars as well as some remnant sucrose. , contains B vitamins B vitamins This family of vitamins consists of thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin, folic acid (B9), and cobalamin (B12). , and is a flavor enhancer for food. It can be found at your local health-food store. The label will show whether or not it has been fortified fortified (fôrt  ´fīd),adj containing additives more potent than the principal ingredient. with vitamin [B.sub.12]. Not all nutritional yeast has been fortified. Tahini ta·hi·ni n. A thick paste made from ground sesame seeds. [Turkish t : ground sesame butter that can be purchased at your local health food store or Middle Eastern market. It has a slightly bitter and distinctive flavor. You will need to stir before using and then store it in the refrigerator. Bill's Best Chik'Nish Seasoning: a vegetarian seasoning that can be used in place of chicken broth Noun 1. chicken broth - a stock made with chicken chicken stock broth, stock - liquid in which meat and vegetables are simmered; used as a basis for e.g. soups or sauces; "she made gravy with a base of beef stock" in soups and main dishes. It is lower in sodium than the other vegetarian broth broth liquid media for culturing microorganisms. cooked meat broth a medium useful for culturing anaerobic bacteria. enrichment broth one modified to permit growth by selected bacteria. mixes. It is also available in beef and curry flavors. Julianne Aranda, a student dietitian dietitian /di·e·ti·tian/ (di?e-tish´in) one skilled in the use of diet in health and disease. di·e·ti·tian or di·e·ti·cian n. A person specializing in dietetics. at Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. , teaches and prepares total vegetarian menus at a privately owned Southern California Southern California, also colloquially known as SoCal, is the southern portion of the U.S. state of California. Centered on the cities of Los Angeles and San Diego, Southern California is home to nearly 24 million people and is the nation's second most populated region, prison. Georgia E. Hodgkin, Ed.D., R.D., F.A.D.A., is an associate professor in the Department of Nutrition and Dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. , School of Allied Health Professions, Loma Linda University, Loma Linda, California Loma Linda is a city in San Bernardino County, California, United States. The population was 18,681 at the 2000 census. Geography Loma Linda is located at (34.048364, -117.250648)GR1. . |
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