Taking what was originally a recipe for spring lettuce rolls, an Oriental appetizer that is quite simple to prepare, and turned it into entree sized lettuce wraps, which took only a little tweaking of the recipe.
This recipe is adapted from the book American Wholefoods Cuisine, by Nikkie & David Goldbeck, and found on page 83 from the appetizers and hors d’oeuvres chapter in the hardcover, 1983 edition, which I have cherished since the day I put down $17.95 for my copy some time ago. Indeed, my passion for wholefoods cuisine began at home in my formative cooking years even before the professional apprenticeship.
The Goldbecks were way ahead of the their time back then, and I am happy to report that they are still alive and well promoting their spirit and healthy lifestyle online at Healthy Highways.
The tweaking involved making this an entree portion size similar to these Steamed Spring Rolls, which required increasing the ingredient volumes by about four times, and drastically reduced the amount of oil in the original recipe to meet the Eat To Live guidelines. The original recipe includes an ingredient list including dried Chinese mushrooms, slivered carrots, matchstick cuts of celery, thin strips of green onions, bean sprouts, and tofu.
For our version I used ¼ the amount of oil since I also increased the amounts of all other ingredients including the garlic, ginger, Shiitake mushrooms, carrots, celery, green onions, Napa cabbage, soy sauce, sherry, and red leaf lettuce. Instead of mung bean sprouts, however, I used some clover sprouts and kept them fresh as an accompaniment to the lettuce leaves. You can use any combination of vegetables suited to stir-fry and lettuce wraps as long as the proportions remain equal for all the other ingredients.
This expanded recipe yields about 20 lettuce wraps, since we like to have enough for several days meals and lunch too. And with the Eat To Live lifestyle, you can eat at least a pound of each, but actually unlimited quantities of cooked and raw vegetables each day, as long as there is no oil, salt, or sugar added to them in the preparation.
The ginger and garlic used in this recipe follows the basis of many Oriental dishes, the marriage of the two ingredients goes way back, and the flavors compliment so well, creating an intense profile of taste explosion. They get sauteed together in the first step of the stir-fry procedure.
The dipping sauce was some Hoisin sauce we found in the fridge, however as an idea, you can make your own peanut dipping sauce by taking some extra soy sauce, sherry, Oriental garlic chili sauce, and mixing in some smooth peanut butter to make a peanut sauce.
See more photo’s below for views of some ingredients, stir-frying, and the table serving dishes.
| Ingredients |
| ½ |
Tbsp |
Sesame oil, divided |
| 1 ½ |
Tbsp |
Garlic, minced |
| 1 ½ |
Tbsp |
Ginger, minced |
| 2 |
Cups |
Shiitake mushrooms, julienne sliced |
| 2 |
Cups |
Carrots, matchstick cuts |
| 1 |
Cup |
Celery, matchstick cuts |
| 1 ½ |
Cups |
Green onions, slivered |
| 4 |
Cups |
Napa cabbage, shredded |
| 2 |
Cups |
Mung bean sprouts* |
| ½ |
Cup |
Soy sauce, divided |
| 2 |
Tbsp |
Sherry, divided |
| 20 |
Leaves |
Red leaf, Boston, or Romaine lettuce |
|
| Procedure Steps |
| 1. |
Prep all the ingredients, combine the garlic with the ginger in a small bowl. Then prep and combine all the vegetable ingredients in a large bowl. Mix the soy sauce and sherry together in another small bowl. Wash and dry the lettuce leaves and have them reserved for service. Now you are set to begin the stir-fry. |
| 2. |
Heat ½ of the sesame oil in a wok or large saute pan and then add the garlic and ginger and stir-fry for about 2 minutes over medium-high heat, or until aromatic. Turn up the heat to high, and then add about ½ of the vegetable mixture and stir-fry for about 3 minutes, then add ½ of the soy sauce and sherry mixture, stirring well to coat for about a ½ minute. Transfer to a serving dish. Wipe out the wok or saute pan with a paper towel and return it to the heat. Now, add the remaining sesame oil to the wok or saute pan, and then stir-fry the remaining vegetables for about 3 minutes, then add the remaining soy sauce and sherry mixture and stir well for about a ½ minute. Then transfer the vegetables to the serving dish and mix well. Allow the stir-fried vegetables to cool slightly before serving. |
| 3. |
Serve individual plates with dipping sauce. |
| *We used fresh clover sprouts as a substitution. |
More Images
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| Fresh vegetable ingredients ready to stir-fry |
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| Stir-frying in a saute pan |
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| The stir-fried vegetables and fresh red leaf lettuce |
This recipe was prepared on Eat To Live, Week 5, and linked from Eat To Live, Week 5 Recap of our ETL diet and lifestyle, you can follow our complete progress at Eat To Live. Eat to Live Week 5 link will be active soon.
Tags: Eat To Live · Entrees · Recipes · Vegetarian · Whole Foods Cuisine
Taking what was originally a recipe for steamed egg rolls and turning it into pan steamed spring rolls took a little tweaking, but not much.
This recipe is adapted from the book American Wholefoods Cuisine, by Nikkie & David Goldbeck, and found on page 73 from the appetizers and hors d’oeuvres chapter in the hardcover, 1983 edition, which I have cherished since the day I put down $17.95 for my copy some time ago. Indeed, my passion for wholefoods cuisine began at home in my formative cooking years even before the professional apprenticeship.
The Goldbecks were way ahead of the their time back then, and I am happy to report that they are still alive and well promoting their spirit and healthy lifestyle online at Healthy Highways.
The tweaking involved making this an entree portion size, which required increasing the ingredient volumes by five times, and omitting the eggs and salt to meet the Eat To Live guidelines. The original recipe leaves open the filler ingredient list to 2 ½ cups of slivered vegetables, including green onions, celery, green peppers, carrots, mushrooms, green beans, cabbage, and cold cooked rice as suggestions.
For our version I used some left over brown and white rice, Napa cabbage shredded, carrots, green onions, mushrooms, celery, spinach, and radishes. The procedure was modified as well since it calls for making thin egg crepe-like wrappers, we used hydrated rice paper sheets for spring rolls, and instead of steaming them in a covered vegetable steamer, I pan steamed them in some vegetable stock.
This expanded recipe yields about 18 spring rolls, since we like to have enough for several days meals and lunch too. And with the Eat To Live lifestyle, you can eat up to 1 cup of starchy grains and unlimited cooked vegetables each day.
See the step-by-step photo’s below for views of some ingredients and assembly procedures for making the rolls by hand.
| Ingredients |
| 1 |
Cup |
Cooked and chilled brown rice, or combination of rice’s |
| 4 |
Cups |
Napa cabbage, shredded |
| 1 |
Cup |
Carrot, shredded |
| 1 |
Cup |
Green onion, chopped |
| 1 |
Cup |
Celery, julienne |
| 2 |
Cups |
Shiitake mushrooms, julienne |
| 2 |
Cups |
Spinach, fresh, chopped |
| ½ |
Cup |
Radish, julienne |
| ½ |
Cup |
Soy sauce |
| ½ |
Cup |
Sherry |
| 1 |
Tsp |
Oriental Chili hot sauce |
| 18 |
Sheets |
Rice paper wrappers |
| ¼ |
Cup |
Oriental mustard, i.e. wasabi |
| ½ |
Cup |
Vegetable stock |
|
| Procedure Steps |
| 1. |
Combine all the vegetables and rice in a large bowl and mix well. Add the soy sauce, sherry, and hot sauce, and toss well to coat, then marinate for several hours. When ready to assemble, drain the marinating liquid from the vegetables and reserve the liquid for a dipping sauce. |
| 2. |
Hydrate the dried rice paper wrapper sheets one at a time in a small cool water bath, and then add a small amount of the mustard in the middle of the wrapper and about ½ cup of the drained marinated filling, and then fold up the ends and sides to enclose. |
| 3. |
These can be eaten cold, or can be heated by adding the vegetable stock to a large saute pan and carefully adding the spring rolls and turning over once to heat through. |
|
Step-By-Step Images
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| The marinated filler vegetables, rice paper sheets, and cool water bath |
 |
| Rice paper soaked in water for 1 minute and drained |
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| Spooning on the wasabi mustard to the center of the wet rice paper sheet |
 |
| Rolling up the spring roll by hand |
 |
| Pan steaming the spring rolls |
This recipe was prepared on Eat To Live, Week 5, and linked from Eat To Live, Week 5 Recap of our ETL diet and lifestyle, you can follow our complete progress at Eat To Live. Week 5 recap will be live by Monday, May 3, 2010.
Tags: Appetizers · Chinese · Eat To Live · Entrees · Recipes · Vegetarian · Whole Foods Cuisine
Red Beans and rice is a staple and tradition in New Orleans, and we love them anytime, this recipe is a modified version that follows the Eat To Live Guidelines with no oil, salt or meat added, and is a vegetarian addition to our healthy lifestyle arsenal. To make up for the lack of sausage or ham I used a beef stock for added flavor, and the beans came out just as tasty as ever without any animal protein. Crystal hot sauce is our personal favorite, because it has the spiciness you want from a hot sauce, and it won’t overpower with flavor like some other favorite hot sauces will do on dishes.
| Ingredients |
| 1 |
lb |
Red kidney beans, rinsed, soaked overnight and drained |
| 2 |
Cups |
Onions, chopped |
| 4 |
Ribs |
Celery, chopped (1 ½ cups) |
| 1 |
Med. |
Bell pepper, chopped (1 ½ – 2 cups) |
| 1 |
Tbsp |
Garlic, minced |
| 4 |
Cups |
Beef stock |
| 1 |
Tbsp |
Italian seasoning blend (heaping tablespoon) |
| 2 |
Each |
Bay leaves |
| 1 |
Tbsp |
Worcestershire sauce |
| ½ |
Tbsp |
Crystal Hot sauce |
|
| Procedure Steps |
| 1. |
Drain the soaked red beans and add them to the pot of a slow cooker along with the remaining ingredients and stir well and cover. You want just enough of the stock to cover all the ingredients, adjust your quanilty of stock as needed. Turn the heat to the highest setting and allow the crock pot to come to a simmer, then reduce the heat setting to a medium-low and allow to slow cook for 7 hours. |
| 2. |
Remove cover and stir well, then keep on medium-low heat for 1 more hour for the red beans to thicken up |
| Serve over steamed brown rice |
This recipe was prepared on Eat To Live, Week 4, and linked from Eat To Live, Week 4 Recap of our ETL diet and lifestyle, you can follow our complete progress at Eat To Live.
Tags: Eat To Live · Recipes · Slow Cooker · Vegetarian · Whole Foods Cuisine
Eat To Live Week 4 Recap (April 18 – 24, 2010)
Ryan: Lost 4 ½ pounds in week four, and at 219.5. Total weight loss after four weeks: – 13 pounds.
My Dear Wife: Maintained in week four. Total weight loss after four weeks: – 7 pounds.
Note: Click on the links to view the individual recipe pages.
Sunday, April 18, 2010
Breakfast
Musseli with blue berries, tea with honey and a splash of skim milk and a small glass of orange juice.
Lunch
Nuts and water for a snack.
Dinner
Salad with farm fresh arugula, spinach, and romaine for the greens, tomato chunks, garbanzo beans, seedless green grapes, red kidney beans, cucumber slices, and blueberry dressing blueberry dressing
Activity
Mow the lawn, yard, and gardening work, 5 hours
Walk and talk, 30 minutes
Monday, April 19, 2010
Breakfast
Clementine and dates, tea with honey and a splash of skim milk, and ½ cup orange juice.
Lunch
Steam sauteed zucchini, yellow squash, tomatoes, and onions. Dates, grapes, immunity drink, and nuts.
Dinner
Mixed Salad with blueberry dressing.
Activity
My Dear Wife walked at lunch and workout at Curves, and Ryan on Wii Sports and Wii Fit for 30 minutes, and gardening for 1 hour, and a run-in with a neighbors dog.
Tuesday, April 20, 2010
Breakfast
Clementine and dates, tea with honey and a splash of skim milk, and ½ cup orange juice.
Lunch
Black eyed peas, clementine, grapes, Immunity drink, and nuts.
Dinner
Salad with romaine, arugula, spinach, lentil and alfalfa sprouts, tomato, garbanzo beans, strawberries, red kidney beans, hummus and blueberry dressing.
Activity
My dear wife at Curves, and Ryan on Wii Sports and Wii Fit for 30 minutes and gardening for 1 ½ hours.
Wednesday, April 21, 2010
Breakfast
Clementine, tea with honey and a splash of skim milk, and ½ cup orange juice.
Lunch
Black eyed peas on a bed of the zucchini and yellow squash, nuts, clementine, dates, immunity drink, and grapes
Dinner
Curried couscous
Activity
Ryan on Wii for 30 minutes.
Preparations
Roasted Garbanzo Beans
Thursday, April 22, 2010
Breakfast
Clementine and dates, tea with honey and a splash of skim milk, and ½ cup orange juice.
Lunch
Zucchini and yellow squash over a bed of the curried couscous.
Dinner
ETL Crock Pot Red Beans
Activity
My dear wife walked at work and workout at Curves, and 1 hour walk and talk.
Preparations
ETL Crock Pot Red Beans
Friday, April 23, 2010
Breakfast
Pineapple and clementine, tea with honey and a splash of skim milk, and ½ cup orange juice.
Lunch
Zucchini and yellow squash over a bed of the curried couscous. Hummus, cucumbers, nuts and immunity drink.
Dinner
ETL crock pot red beans and brown rice, and pineapple for dessert.
Activity
Gardening for 30 minutes. My dear wife walked at work and workout at Curves, and baseball practice for 2 hours.
Saturday, April 17, 2010
Breakfast
Go Lean Crisp cereal with blue berries, tea with honey and a splash of skim milk , and ½ cup orange juice.
Lunch
Curried couscous with hummus, immunity drink, dates and a clementine.
Dinner
Eat To Live Cream of Broccoli Soup
Dessert: Pineapple, Strawberry, Banana Smoothie Ben added a chocolate chip cookie in his smoothie. My Dear Wife and I omitted the baked treat in our glasses.
Activity
Gardening and yard work for 2 hours, and baseball practice for 2 hours.
Tags: Eat To Live
