Sri Lanka Dosai

Tuno

1/2 package tuno 350
one onion  50
one tomato  57
tbsp oil 120 =580 total
serving = /3= 193

Eggplant Casserole

Eggplant Casserole
For a heartier dish, sauté 1 pound of ground turkey with 1 medium chopped onion and layer over the eggplant before pouring the tomato sauce mixture on top.
Serves 6

Ingredients
1 medium eggplant
1⁄2 teaspoon garlic salt
1⁄2 cup canned jalapeño peppers
2 cups canned tomato sauce
1⁄2 cup low-fat sour cream
1⁄2 teaspoon ground cumin
                                 1 1/2 cups grated Cheddar cheese

1. Preheat the oven to 350°F.
2. Remove the stem from the eggplant and slice into 1⁄2"-thick rounds. Arrange the rounds in a 9" × 9" lightly greased baking pan. Sprinkle with the garlic salt.
3. Combine the jalapeños, tomato sauce, sour cream, and cumin; mix well. Pour over the eggplant rounds. Layer the cheese over the top.
4. Bake for 45–60 minutes or until the cheese is melted and the eggplant is tender.

from the book The 50 Best Casserole Recipes published by Adams Media, Avon, Massachusetts

noodles this week

520, 600, 440
3 pkgs = 1560 total or average 520 per
at 5/8 +3/8 = 325 and 195 cal each

various vege food

Yves Veggie Burgers 120 calories per 3.4 oz/96.4 graam pattie

Schneiders

Medium Shred Beef
1/2 cup serving = 85 grams = 120 cal

Bulk Barn Prices and Values

TVP 100 gr= 290 cal
So Soya 34 g= 100 cal

Milk Cost and comparison

Bulk Barn powdered Soy milk cost per 250 ml cup = 6 cents 90 cal per cup
  cost $2.40 per Kg
Powdered Skim Milk 90 cal cost 25 cents per cup

4 Litre 2% milk

Natura soy milk 100 cal per 250 ml cost

Soybeans also cost $2.40 PER KG.
Soyabella Soymilk maker takes 100 gr of Soya beans = 420 cal.= 24 cents worth
makes 1.3 litres soymilk. = a bit more than 5 by 250 ml cups - therefore 24 cents /5= 5 cents, but takes moe time and some electricity.

Fresh Vegetables

Calories per cup
Red Pepper 46 cal
Zuchini 22
Onions 64

gluten trials

Gluten
6 cups water
4 Bulk barn boullion cubes
6 cups gluten flour
made 9 cups gluten
2 cups = 20 oz
1 cup = 10-12 slices

as per book "the Bake off", gluten is less stringy if chilled and less stringy if acidic
No difference noted with a 1/2 teaspoon lemon juice with 1/2 cup gluten
part gluten stuck in freezer to cool off

not noticeably softer after cooking

Vegan Mushroom Soup March 11/12

3 quarts Soyabella Soymilk @80 cal per 250 ml cup,  12 x 80=960
2 onions diced = 1.5 cups 92 cal
8 medium mushrooms sliced 32 cal
2 Tbsp Vegetarian Chicken Seasoning 192 cal
6 Tbsp Corn Starch 878 cal
1 1/2 Tbsp Oil 187 cal

makes 3 quarts =2341 cal/3 = 780 cal per quart

Apple Crisp Calories

7 apples @95 each = 665
1 cup flour (130 gr) = 455 cal
1 cup oatmeal (1/2 cup = 150 cal, 100 gr=380) = 300
1/2 cup sugar = 360 cal
1/2 cup margarine =818 cal
1/4 cup gerry's granola
4 marshmallows cut up @ 90/4 marshmellows 28g = 90
total = 2688 cal
into 9 by 13 = 117 sq inches
per sq inch 25 cal or 100 cal for a 2" by 2" square

Homemade Macaroni and Cheese

Family Favourite -Comfort Food

1 package elbow macaroni pasta- 900 gr package 3176.5 calories
8 cups skim milk (made from powder) 8 x90 =720 calories
500 gram package medium cheddar cheese 2000 calories
1/2 cup corn starch 240 calories
3 Tbsp vegetarian chicken soup base #466 Bulkbarn.ca 288 calories
Total 6424 calories

Cook pasta and drain
Grate cheese
Cheese sauce- make a white sauce with the milk, corn starch, and vege-chicken seasoning. Best to use low to medium heat so milk doesn't burn, or use a double boiler.
Add grated cheese, stirring to melt cheese. Reserve 1 cup of grated cheese to sprinkle on top.

Divide pasta in 2-3 dishes. This time -used a 9 by 13 and a 10 by 15.
Stir cheese sauce into pasta.
Sprinkle reserved cheese on top

Bake in oven at 350 degrees F for 1 hour.


for calorie counting 1 square inch = 25 calories
e.g 2 by 2 inch square = 100 calories

updated recipe at http://adventurouscuisine.blogspot.ca/2015/03/updated-macroni-and-cheese-recipe.html

Quiche- Soy milk

calories per pie
Each pie- from supermarket = 800 cal
Cheddar cheese 100 grams per pie = 400 cal
Broccoli 1 cup 54 per cup OR
Mushrooms /onions 10/32 per 1/2 cup = 42 total
Milk 100 cal
Eggs 12 large for 5 pies = 200 cal
1 Tbsp flour
Total about 1600 calories or 200 per 1/8 slice

Barley Casserole Variations

1 cup pearl barley soaked overnight becomes 2 cups total

45 grams = 160 cal
cost $2.19 per kg.

Variation 1
1 cup soaked barley =178 cal
1/4 cup frozen peas = 27 cal
1/4 cup TVP from Bulk Barn = 360 cal
2 cups water
2 Tbsp Onion Soup mix from Bulk Barn 192 cal
1Tbsp Oil 130cal
Total 889 cal

Variation 2
Same except
1/2 cup Soya bits instead of TVP = 400 cal
Total 825 cal

Baked in oven @350 for 45 minutes
was okay and tasty, had to watch so it didn't dry out when we forgot to cover it
Next time put a little bit more water.
1 Tbsp Vegetarian Chicken Soup = 90 ca (instead of Onion Soup)