Healthy Recipes for a Vegan Pregnancy : Sides (part 12) - Sesame Soy Asparagus and Mushrooms, Potatoes “Au Gratin” Casserole

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Sesame Soy Asparagus and Mushrooms

Fresh asparagus in season has such a vibrant taste, it needs very little enhancement. If you can’t find fresh asparagus, don’t bother trying this with the canned variety; it’s not the same at all!

SERVES 4

1 pound fresh asparagus, trimmed and chopped

34 cup chopped mushrooms

2 teaspoons sesame oil

1 teaspoon soy sauce

12 teaspoon sugar

2 tablespoons sesame seeds (optional)

Folic Acid: 

Vitamin B12: NA

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: only present in very small amounts

1 Preheat oven to 350°F.

2. Place asparagus and mushrooms on a baking pan and roast for 10 minutes.

3. Remove pan from oven; drizzle with sesame oil, soy sauce, and sugar; and toss gently to coat.

4. Roast in oven for 5–6 more minutes.

5. Remove from oven, and toss with sesame seeds.

Per Serving

Calories: 48 | Fat: 2g | Sodium: 77mg | Fiber: 3g | Protein: 3g

 

Potatoes “Au Gratin” Casserole

You’ll never miss the boxed version after trying these easy potatoes!

SERVES 4

4 potatoes

1 onion, chopped

1 tablespoon vegan margarine

2 tablespoons flour

2 cups unsweetened fortified soymilk

2 teaspoons onion powder

1 teaspoon garlic powder

2 tablespoons nutritional yeast

1 teaspoon lemon juice

12 teaspoon salt

34 teaspoon paprika

12 teaspoon black pepper

34 cup bread crumbs or French-fried onions (optional)

Folic Acid: 

Vitamin B12: 

Protein: 

Iron: 

Zinc: 

Calcium: 

Vitamin D: 

1. Preheat oven to 375°F.

2. Slice potatoes into thin coins and arrange half the slices in a casserole or baking dish. Layer half of the onions on top of the potatoes.

3. Melt the margarine over low heat and add flour, stirring to make a paste. Add soymilk, onion powder, garlic powder, nutritional yeast, lemon juice, and salt, stirring to combine. Stir over low heat until sauce has thickened, about 2–3 minutes.

4. Pour half of sauce over potatoes and onions, then layer the remaining potatoes and onions on top of the sauce. Pour the remaining sauce on top.

5. Sprinkle with paprika and black pepper and top with bread crumbs or French-fried onions.

6. Cover and bake for 45 minutes and then an additional 10 minutes uncovered.

Per Serving

Calories: 264 | Fat: 5g | Sodium: 406mg | Fiber: 7g | Protein: 9g

 
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