chip recipes - Fort Myers CHIP

Transcription

CHIP RECIPES
VIII
Brought to you by ~
Fort Myers Chapter
Fort Myers Chapter
Director
Sandra Kolliniatis
Nutrition & Cookbook Coordinator
Kathy Reynaert
Graphic Design & Desktop Publishing
Rita & Lloyd Hartman, Susan Whitsett
www.fortmyerschip.com
Winter 2011 Printing
Some of our recipes have been adapted from the
following sources:
The Optimal Diet – The Official CHIP Cookbook
Hans Diehl and Darlene Blaney
www.autumnhousepublishing.com
Of These Ye May Freely Eat
JoAnn Rachor
www.familyhealthpub.com
Country Life Vegetarian Cookbook
Diane Fleming
www.familyhealthpub.com
A Taste of Nature
LaVonne Hoover
Guilt-Free Gourmet
Vicki Griffin
Complete Vegan Recipe Index
3ABN Website
www.3abn.org/recipe_collection.cfm
These volumes are PAR EXCELLENCE when it comes to vegetarian
cookbooks and I highly recommend all of them for your healthful
living library.
Please read the recipe all the way through before you begin. Some have a
process of steps and time allotments that must be followed correctly to be
successful.
~ Kathy Reynaert
HEART HEALTHY VEGAN RECIPES
Compiled by Fort Myers Chapter
CHIP TEAM
TABLE OF CONTENTS
BREAKFAST & BREADS
APPLES–N–RICE .........................................................................................................3
BAKED APPLES ..........................................................................................................3
BAKED BARLEY WITH APPLES .....................................................................................3
BAKED OATMEAL ......................................................................................................4
BANANA ROLL-UPS....................................................................................................4
BLUEBERRY WAFFLE TOPPING ...................................................................................4
BREAKFAST BEANS ....................................................................................................5
CAROB CRACKED WHEAT...........................................................................................5
CASHEW TOFU FRENCH TOAST ..................................................................................5
CORN OAT WAFFLES ..................................................................................................6
BLUEBERRY SPELT WAFFLES .......................................................................................6
EMULSIFIED NUT BUTTER ..........................................................................................7
FRUIT CRISP ..............................................................................................................7
GRANOLA
GRANOLA ........................................................................................................... 8
NOSOCA PINES GRANOLA ................................................................................... 8
SANDRA’S YUMMY GRANOLA ............................................................................. 9
LARGE BATCH BOSCH MIXER WHOLE WHEAT BREAD................................................10
MILLET CRUMBLE ....................................................................................................11
MILLET PUDDING ....................................................................................................11
MILLET PUDDING PARFAIT.......................................................................................11
MULTI-GRAIN BREAD (LARGE BATCH) ......................................................................12
ONE LOAF FAT-FREE MULTI-GRAIN BREAD ...............................................................13
ONE LOAF WHOLE WHEAT BREAD............................................................................13
BASIC QUINOA ........................................................................................................14
ENHANCED QUINOA ................................................................................................14
BUCKWHEAT & FLAX PANCAKES ..............................................................................15
RAW BREAKFAST CEREAL.........................................................................................15
RAW BLENDER BREAKFAST MEAL ............................................................................16
SEVEN-GRAIN CROCKPOT CEREAL ............................................................................16
SIMPLE MILLET ........................................................................................................17
SIMPLE SCRAMBLED TOFU .......................................................................................17
UN-SAUSAGE ..........................................................................................................17
SCRAMBLED TOFU ...................................................................................................18
VANILLA SOY MILK ..................................................................................................18
WHEAT BERRY CEREAL ............................................................................................19
DRY CEREAL OPTIONS..............................................................................................20
COOKING WHOLE GRAINS .......................................................................................21
i
SPREADS, CHEESES, SAUCES & GRAVIES
AGAR CHEESE ..........................................................................................................25
ALFREDO SAUCE ......................................................................................................25
AVACADO MAYO.....................................................................................................25
BEAN SALSA ............................................................................................................26
CASHEW DILL DIP/DRESSING ...................................................................................26
CASHEW PIMENTO CHEESE SPREAD .........................................................................27
HOMEMADE CHICKEN SEASONING ..........................................................................27
CORN BUTTER .........................................................................................................27
COUNTRY STYLE GRAVY...........................................................................................27
DELIGHTFUL TOFU DILL SPREAD ...............................................................................28
DRIED FRUIT JAM ....................................................................................................28
"GOOD SEASON’S" ITALIAN DRESSING .....................................................................28
HUMMUS................................................................................................................29
MANNA EGG SALAD TOFU SPREAD ..........................................................................29
MOCK MOZZARELLA SPREAD ...................................................................................29
MOZZARELLA YOU CAN SLICE ..................................................................................30
PARMESAN CHEESE SUBSTITUTE..............................................................................30
SUN CREAM ............................................................................................................30
SALT SUBSTITUTE ....................................................................................................31
TOFU CREAM CHEESE ..............................................................................................31
TOFU EGGLESS SALAD .............................................................................................32
VELVET CHEESE .......................................................................................................32
VEGAN SPINACH DIP ...............................................................................................33
ENTRÉES & MAIN DISHES
ASIAN LETTUCE WRAPS ...........................................................................................37
BEAN SEASONINGS..................................................................................................37
BEAN COOKING TIMES.............................................................................................38
BEAN VARIATIONS ..................................................................................................39
BLACK BEANS ..........................................................................................................40
BURGER DELIGHT ....................................................................................................40
CHICKPEA ala KING ..................................................................................................41
CHICKPEA CUTLETS ..................................................................................................41
CHILI .......................................................................................................................42
CRUISERS ................................................................................................................42
GARDEN NUT BURGER .............................................................................................43
HAYSTACKS .............................................................................................................43
DR. DIEHL'S LASAGNA..............................................................................................43
SPINACH LASAGNA or MANICOTTI ...........................................................................44
CASHEW SAUCE.......................................................................................................44
LIMA BEANS with DILL and ONION (Stovetop) ..........................................................45
LIMA BEANS with DILL (Baked) ................................................................................45
LO MEIN..................................................................................................................46
MILLET TOMATO LOAF ............................................................................................46
MRS. PRO'S FAMOUS MARINARA SAUCE .................................................................47
PIZZA ......................................................................................................................47
ii
SLOPPY JOES ...........................................................................................................48
TAMALE PIE ............................................................................................................48
TOFU RICE ...............................................................................................................48
VEGGIE COUSCOUS .................................................................................................49
VEGGIE STIR FRY......................................................................................................49
ZUCCHINI BURGERS (Small Recipe) ..........................................................................50
ZUCCHINI PASTA .....................................................................................................50
ZUCCHINI PATTIES (Large Recipe).............................................................................51
SOUPS, VEGETABLES & SALADS
SOUPS
GARDEN VEGETABLE SOUP.................................................................................55
KALE SOUP.........................................................................................................55
LENTIL SOUP ......................................................................................................56
PERFECT PEA SOUP ............................................................................................56
VEGETABLES and SALADS
BEETS - Roasted .................................................................................................57
COLE SLAW ........................................................................................................57
GARLIC - Roasted ...............................................................................................57
GREAT GREENS ..................................................................................................58
MUNG BEAN SALAD ...........................................................................................58
QUINOA SALAD..................................................................................................59
QUINOA and BEAN SPROUT SALAD ....................................................................59
POTATOES -- SCALLOPED ....................................................................................60
POTATOES – BAKED with TOPPINGS ...................................................................60
VEGETABLES - ROASTED .....................................................................................61
DESSERTS
APPLE ICING BREAD.................................................................................................65
APPLE SPICE TIMBALE CAKE .....................................................................................65
BANANA DATE COOKIES ..........................................................................................66
BLUEBERRY PIE........................................................................................................66
BREAKFAST BONANZA COOKIES...............................................................................67
CAROB PIE ..............................................................................................................67
CASHEW MAPLE CRÈME ..........................................................................................68
CHEWY CHIA-OATMEAL BARS ..................................................................................69
"OUTRAGEOUS" CORN MUFFINS .............................................................................69
DRIED FRUIT BALLS..................................................................................................70
FRUIT PIZZA ............................................................................................................70
FRUIT SHAKES .........................................................................................................71
FRUIT SMOOTHIE ....................................................................................................72
FUDGY CAROB BROWNIES .......................................................................................73
GRANOLA CRUMB CRUST ........................................................................................74
LEMON PIE #1 .........................................................................................................74
LEMON PIE #2 .........................................................................................................74
POLYNESIAN FRUIT BARS .........................................................................................75
STUFFED MEDJOOL DATES .......................................................................................75
iii
TROPICAL CHEESECAKE............................................................................................76
GENERAL INFORMATION
PLANNING IS THE KEY TO SUCCESS ..........................................................................77
EATING OUT SUCCESSFULLY.....................................................................................79
GOD'S PHARMACY ..................................................................................................81
NEW RECIPES
15 BEAN SOUP ........................................................................................................87
CAROB CHIP CANDY ................................................................................................87
MARVELOUS MUSHROOM SAUCE............................................................................88
RAW WALNUT SPREAD ............................................................................................88
MOCKAMOLE ..........................................................................................................89
SEITAN CHICKEN BREASTS .......................................................................................90
VEGANDAD’S HOMEMADE SAUSAGES .....................................................................91
CONFETTI SALAD .....................................................................................................92
SLICED TOFU SEASONING ........................................................................................92
AMBROSIA ..............................................................................................................93
BLACK BEAN GLUTEN STEAKS ..................................................................................94
CRUNCHY SOY-CORN SALAD ....................................................................................95
DILLY CARROTS and GREEN BEANS...........................................................................95
EASY BEAN SALAD ...................................................................................................96
FIVE MINUTE CAROB CAKE ......................................................................................96
GRILLED BEAN BURGERS..........................................................................................97
IT’S EASY BEING GREEN SMOOTHIE..........................................................................97
LEMON ZUCCHINI, CHICKPEA and LIMA BEAN SALAD ...............................................98
ROASTED RED PEPPER HUMMUS .............................................................................99
SPINACH, BEET & ORANGE SALAD with AGAVE DRESSING ...................................... 100
WHITE BEAN SPREAD with SUN-DRIED TOMATOES ................................................ 101
ZIPPY YAMS and BOK CHOY ................................................................................... 102
INDEX
103
iv
Breakfast & Breads
APPLES-N-RICE ..........................................................................................................3
BAKED APPLES ..........................................................................................................3
BAKED BARLEY WITH APPLES .....................................................................................3
BAKED OATMEAL ......................................................................................................4
BANANA ROLL-UPS....................................................................................................4
BLUEBERRY WAFFLE TOPPING ...................................................................................4
BREAKFAST BEANS ....................................................................................................5
CAROB CRACKED WHEAT...........................................................................................5
CASHEW TOFU FRENCH TOAST ..................................................................................5
CORN OAT WAFFLES ..................................................................................................6
BLUEBERRY SPELT WAFFLES .......................................................................................6
EMULSIFIED NUT BUTTER ..........................................................................................7
FRUIT CRISP ..............................................................................................................7
GRANOLA
GRANOLA ........................................................................................................... 8
NOSOCA PINES GRANOLA ................................................................................... 8
SANDRA’S YUMMY GRANOLA ............................................................................. 9
LARGE BATCH BOSCH MIXER WHOLE WHEAT BREAD................................................10
MILLET CRUMBLE ....................................................................................................11
MILLET PUDDING ....................................................................................................11
MILLET PUDDING PARFAIT.......................................................................................11
MULTI-GRAIN BREAD (LARGE BATCH) ......................................................................12
ONE LOAF FAT-FREE MULTI-GRAIN BREAD ...............................................................13
ONE LOAF WHOLE WHEAT BREAD............................................................................13
BASIC QUINOA ........................................................................................................14
ENHANCED QUINOA ................................................................................................14
BUCKWHEAT & FLAX PANCAKES ..............................................................................15
RAW BREAKFAST CEREAL.........................................................................................15
RAW BLENDER BREAKFAST MEAL ............................................................................16
SEVEN-GRAIN CROCKPOT CEREAL ............................................................................16
SIMPLE MILLET ........................................................................................................17
SIMPLE SCRAMBLED TOFU .......................................................................................17
UN-SAUSAGE ..........................................................................................................17
SCRAMBLED TOFU ...................................................................................................18
VANILLA SOY MILK ..................................................................................................18
WHEAT BERRY CEREAL ............................................................................................19
DRY CEREAL OPTIONS..............................................................................................20
COOKING WHOLE GRAINS .......................................................................................21
1
2
APPLES–N–RICE
__
Preparation Time: 20 minutes
Complexity: Easy
Serves: Four
Directions:
1. Combine all ingredients in casserole dish.
2. Cover and bake at 350° F for 45 minutes.
3. Serve warm or cold.
2 cups Brown Rice, cooked
1 Apple, large, cored, peeled, chopped
⅓ cup Apple Juice, unsweetened
2 Tbsp. Maple Syrup
1 Tbsp. Lemon Juice
½ tsp. Cinnamon
CHEF’S TIP: Can also be served as a light supper.
PER 1 CUP SERVING:
188 Calories
0 mg. Cholesterol
7 mg. Sodium
16 g. Sugar
40 g. Carbohydrate (98%)
BAKED APPLES______ __
1.
2.
3.
4.
3 g. Protein (6%)
3 g Fiber
24 mg. Calcium
1 gm. Fat
____________________________________
Wash apples.
Core if desired, but isn’t necessary.
Cook in crock pot on low overnight or cover and bake in oven for 45 minutes at 350° F.
Serve warm with whole grains OR refrigerate and eat cold. SOOOO SWEET this way!
HINT: Save the juice that forms on bottom and thicken with cornstarch to make delicious syrup!!
BAKED BARLEY WITH APPLES_____ __
Complexity: Easy
Serves: Four
2 cups Water
1 cup Barley
⅓ cup Maple Syrup
1 tsp. Cinnamon
1 ½ c. Apples, diced
PER 1 CUP SERVING:
257 Calories
0 mg. Cholesterol
9 g. Fiber
12 mg. Sodium
__________________________
Directions:
1. Place all ingredients in a crockpot.
2. Cook on medium temperature overnight.
Will be ready and hot to serve in the morning!
6 g. Protein (9%)
23 g. Sugar
44 mg. Calcium
58 g. Carbohydrates (87%)
1 g. Fat
3
BAKED OATMEAL____ ________ ___________________ ___
Complexity: Easy
½ cup Blueberries
⅓ cup Dates, chopped or ⅓ cup raisins
⅓ cup shredded Coconut, unsweetened
2 cups Rolled Oats
1 tsp. Vanilla or Maple extract
4 cups Soy Milk
Directions:
1. Lightly spray a glass 9” x 9” baking dish.
2. Layer first four ingredients in dish in the order
given.
3. Mix vanilla or maple extract into soymilk.
4. Pour soy milk evenly over the dry mixture in
baking dish.
5. Cover dish and place in refrigerator overnight
or bake right away.
6. Bake at 350° F for one hour.
In the morning serve hot with additional soy or
nut milk, or unsweetened applesauce.
BANANA ROLL-UPS
____
__
Directions:
1. Spread peanut butter on tortilla.
2. Roll banana in tortilla. Place roll-up open
side down, in sprayed rectangular baking pan.
3. Cover with applesauce & sprinkle with
coconut.
4. Bake 40 min. 350° F. Good leftovers for lunches.
Whole Wheat Tortilla shell
Natural Peanut Butter
Banana
Applesauce
Unsweetened Coconut
BLUEBERRY WAFFLE TOPPING
___
1 can frozen unsweetened Grape Juice
or Apple Juice
1 can Water
½ c. Corn Starch
3 c. frozen (thawed) or fresh Blueberries
Directions:
1. Blend first 3 ingredients until smooth.
2. Pour into saucepan & simmer until
thickened. Remove from stove.
3. Stir in blueberries.
4. Serve over waffles or hot cereal. YUM!!
4
BREAKFAST BEANS
___
2 16 oz. cans Chili Beans
1 16 oz. can Kidney Beans
1 16 oz. can diced Tomatoes w/ green Chili’s
Directions:
Heat in crockpot on low, overnight or on
the stove. Great for breakfast.
Any combination of beans may be used.
Rinse beans to remove sodium.
CAROB CRACKED WHEAT
__
1 c. Cracked Wheat
3 c. Water
½ c. Carob Powder
½ c. chopped Dates
¼ tsp. Salt
½ c. Raisins
Unsweetened Coconut
Applesauce
CASHEW TOFU FRENCH TOAST
½ cup raw washed Cashews
1½ c. Water
½ c. Quick Oats
6 oz. Tofu
1 Tbsp. Honey
Directions:
1. Mix first 5 ingredients together.
2. Cook on low overnight in crockpot.
3. Add raisins, applesauce and
unsweetened coconut when serving.
___
____________
_
1 Tbsp. Yeast Flakes
¼ tsp. Salt
1 Tbsp. Vanilla
2 Tbsp. Maple Syrup
½ tsp. Maple Flavoring
Place all ingredients in blender and blend 1 minute. Let stand 5 minutes to thicken. Pour
into bowl. Dip ¾ inch sliced bread in mixture and place in canola sprayed skillet on
medium-low temperature until brown. Brown on both sides. These can be frozen and
then reheated in oven at 350° or in a toaster till warmed through. (When I make this, I
just double the recipe and use a block of Mori Nu Tofu that weighs 12 oz.)
5
CORN-OAT WAFFLES _________________________________
8 c. regular Oats
8 c. Water
1 c. unrefined whole grain Cornmeal
¼ c. Oil or use half oil and half unsweetened apple sauce
1 tsp. Salt
½ c. pureed Dates or ¼ c. Agave nectar, or ¼ c. Honey, or ¼ c. Pure Maple syrup
2 Tbsp. Vanilla or Maple Extract
Stir all ingredients together in a bowl. Blend 3 c. of batter at a time for 15 seconds and
pour into another bowl. Repeat procedure until all batter is blended.
DIRECTIONS FOR BAKING: Prepare waffle iron by spraying with Pam. Close lid and
preheat on high for 10 minutes. Pour approx. ¾ c. batter on hot waffle iron. Close lid
and bake approx. 7-8 minutes depending on heat of your waffle iron.
OPTION: Sprinkle sesame seeds under and on top of batter for easy removal and
enhanced flavor.
Cool waffle. Place saran wrap or waxed paper between waffles before freezing or
stacking.
YIELD: 6-8 waffles
KEEP SEVERAL IN FREEZER AT ALL TIMES.
SPELT WAFFLES with Blueberries __________________________________
Based on a recipe from the Engine 2 Diet by Rip Esselstyn, this is a hearty, satisfying
waffle. Makes a good pancake too!
Ingredients:
2 cups spelt flour
2 cups oat flour
2 Tbsp baking powder
4 Tbsp ground flaxseed meal
½ tsp salt
3½ cups soy milk
4 Tbsp applesauce
2 Tbsp honey or agave nectar
1 Tbsp vanilla extract
2 cups blueberries
Preparation:
1.
2.
3.
4.
5.
6.
Whisk flours, baking powder, flaxseed meal and salt in a large bowl.
In another bowl combine wet ingredients.
Form a well in the center of the dry ingredients and add wet ingredients.
Stir batter until dry ingredients are thoroughly moistened. Let rest 15 minutes.
Fold in blueberries (or use as topping)
Cook 4-6 minutes depending on your waffle iron temperature.
6
EMULSIFIED NUT BUTTER
___
(Much lower in fat.)
Mix equal parts of nut butter with water.
Stir together thoroughly.
Chill before using.
FRUIT CRISP
____
TOPPING:
3 ½ c. Quick Oats
¼ c. Honey or Agave
2 Tbsp. healthy Oil
2 Tbsp. Applesauce
½ tsp. Sea Salt
____ __
Directions:
Mix honey, applesauce, and oil.
Blend 1 cup of the oats into coarse flour.
Mix oats, oat flour and salt then add wet
ingredients and mix with fingers until crumbly.
FRUIT MIXTURE:
8 cups sliced or chopped fruit
4 Tbsp. Corn Starch
1 c. chopped dried fruit
2 c. unsweetened fruit juice
1. Place fruit in 9” x 13” sprayed baking dish.
Fruit may be fresh, frozen or canned and should be drained.
(If using frozen fruit measure 8 cups frozen, let thaw and drain.)
2. Blend the cornstarch and juice together.
3. Pour over fruit.
4. Top with the oat topping. Bake at 350° F for 35 minutes or until golden brown.
5. Serve hot or cold. Instead of a single fruit try a mixture of fruits. A decadent dessert if
served with “Cashew Maple Creme with Citrus” (See Dessert Section.)
7
GRANOLA RECIPE
___
4 C. Rolled Oats
½ c. unsweetened Coconut
½ c. chopped Walnuts
½ tsp. Salt
Thoroughly mix dry
ingredients together.
Stir Together:
¼ c. Honey
⅛ c. unsweetened Applesauce
⅛ c. healthy Oil
2 Tbsp. Vanilla or Maple
Pour wet ingredients over dry & mix well with
hands. Put in 8” x 8” baking pan.
Bake at 190° F all night. No need to stir.
ENJOY!!!
*Add ½ cup raisins after cooking.
YIELDS: 4 – 5 cups.
NOSOCA PINES GRANOLA ________________________________________
MAKES approximately 23 one cup servings
½ cup brown sugar
1 ½ cups wheat germ
1 ½ tsp. salt
2 cups unsweetened coconut
2 cups chopped pecans
¾ cups almonds (slivered)
½ cup raw pumpkin seeds
1 box rolled oats
½ cup canola oil (or use ¼ unsweetened applesauce
and ¼ cup oil)
½ cup unsweetened applesauce
1 ¼ cups water
2 tablespoons vanilla
2 tablespoons maple flavoring
Mix all dry ingredients together
Mix wet ingredients together.
Pour wet over dry ingredients and mix well (hands work best to evenly distribute)
Bake overnight at lowest temperature until dry and crunchy
Store in sealed container or zip lock bag
8
SANDRA’S YUMMY GRANOLA
Yields 10 servings
Dry ingredients:
Wet ingredients:
9 cups rolled oats
1-2 cups large ribbon unsweetened coconut
2/3 to 1 cup sunflower seeds
1-2 cups almonds (chopped)
2 ripe bananas
1 cup pitted dates
½ cup water
1 tsp vanilla
1½ tsp salt
Directions:
1.
2.
3.
4.
5.
6.
Combine dry ingredients in a large bowl.
Whiz wet ingredients together and add to dry ingredients.
Mix well, spread on cookie sheets ½” thick.
Bake at 200 F for 90 minutes, stirring every 30 minutes until golden and almost dry.
Turn oven off and leave pans in oven to complete drying. (If desired, substitute rolled rye or
barley for 2 cups rolled oats).
Store granola in air tight container.
Hint: Place pans of granola in oven on lowest setting and leave overnight. In the morning the
granola is absolutely perfect with no stirring needed. A painless way to make granola, and no
burning when you forget to stir!
Helpful notes:
If you like granola crunchy use 8 cups oats, flaky use 10 cups oats
The wetter the mixture the chunkier (add banana)
Lots of sweetness from the bananas
Use dates – nothing refined, no brown sugar or oil
Have a good blender handy when you cook this way
9
LARGE BATCH BOSCH MIXER WHOLE WHEAT BREAD __
Easiest if done with dough hook in a mixer.
1.
Mix on Low:
6 c. Whole Wheat flour
6 c. very hot Water
2.
Add 3 Tbsp. Yeast
3.
Add: ½ c. Gluten Flour
½ c. Oil
4.
Add 3 c. unbleached White Flour
5.
Add enough Whole Wheat flour, one cup at a time, until dough is elastic, forms a ball
and pulls away from side of mixer.
6.
Divide dough into five batches. Spray bread pans and shape dough into five loaves.
7.
Let rise until 1 ½ inches above edge of pan. (I let mine rise in warm oven. Preheat oven
to 170°, turn oven off, then put bread in to raise. It takes about an hour.)
8.
Remove when bread is raised. Preheat oven to 350° F . Return bread to oven.
9.
Bake for 35 minutes.
MIX WELL
½ c. Honey
2 Tbsp. Salt
MIX WELL
MIX WELL
10. Remove from pans and cool on a rack.
11. Store in freezer.
HINT: Slice bread and remove as you need it one slice at a time from the freezer.
10
MILLET CRUMBLE
__
1 c. Millet
3 c. Water
3 c. unsweetened Pineapple Juice
3 tsp. Vanilla
1 tsp. Salt
1 ½ tsp. grated Lemon rind
4 c. Granola or 2 c. Granola & 1 c.
unsweetened Coconut
4 c. sliced Bananas (Blueberries also good)
1. Bring water to boil in a saucepan. Add millet. Cover and simmer 45-60 minutes.
2. When millet is done blend the following on high speed until creamy to make Millet
Pudding filling: 1 c. hot cooked Millet, ¾ c. pineapple juice, 1 tsp. vanilla, dash of salt.
3. Place 2 c. Granola on bottom of a 9” x 13” baking dish. Layer sliced bananas on top
of granola.
4. Pour millet pudding over bananas.
5. Repeat procedure two more times.
6. Top with remaining 2 c. granola or just sprinkle unsweetened coconut on top.
7. Chill uncovered until firm.
Measure real vanilla extract carefully. Too much will prevent this dish from setting
firmly because of the alcohol content.
MILLET PUDDING___ __ _____________ _________________________
¾ c. Pineapple Juice
1 Tbsp. Honey
1 c. hot cooked Millet
1 tsp. Vanilla
Blend all ingredients until very smooth. Chill to thicken.
OPTION: Slice bananas on granola crust in 8” x 8” pan.
Pour 3 - 4 c. millet pudding on top until bananas are covered.
Sprinkle with unsweetened coconut.
Chill before serving.
MILLET PUDDING PARFAIT
__ __
__________ ________
Layer in a tall glass: Granola, Millet pudding, fresh fruit. Repeat layers and top with
fresh fruit.
11
MULTI-GRAIN BREAD (LARGE BATCH) _ __
_______
Mix These Ingredients in Large Bowl:
Then Add:
6 c. very warm Water
4 Tbsp. Lemon Juice
3 Tbsp. active Dry Yeast (or 3 pkgs.)
4 ½ tsp. Salt
½ cup + 2 Tbsp. Brown Sugar
¼ cup + 2 Tbsp. Canola Oil
¼ cup +2 Tbsp. Molasses
1 cup ground Flax Seed
1 cup Ten-Grain Cereal
1 cup Wheat Germ
1 cup Soy or Spelt flour
6 cups Whole Wheat flour
Also Add:
6 cups unbleached White Flour – mix all well.
You can also add about 2 cups raw Sunflower Seeds + 1 cup Raisins
I have kneading hooks on my hand mixer. I run that through the dough until it becomes
very elastic. Then I dump all the dough out on a floured countertop and knead by hand
for about 10 minutes, adding extra white flour to keep the dough from being sticky.
Divide the dough into 8 equal parts and place in medium sized bread pans that are
sprayed with Pam.
Put these pans into a pre-heated 200° F oven which is then turned off. Let them rise for
1 hour. Turn the oven on to 350° F without opening it. Bake for 20-25 minutes once the
temperature has reached 350° F.
12
ONE LOAF FAT-FREE MULTI-GRAIN BREAD __________________________
This recipe is totally fat-free and delicious. Works best if you let your bread machine do
the mixing and kneading.
1¼ tsp. salt
1½ c. warm water
¼ c. applesauce
¼ c. honey
2⅔ c. whole wheat flour (best if ground fresh from hard red winter wheat berries)
1⅓ c. freshly ground old fashioned oats
½ c. vital instant gluten flour (90% gluten)
2 tsp. bread yeast
Spices and flavorings to taste
Place salt in bread pan. Add warm water to dissolve salt.
Add applesauce and honey to bread pan.
Combine flours and flavorings in a large bowl. Pour mixture on top of liquids.
Make a small indentation in top of mixture. Place yeast in indentation.
Set bread machine on Dough and run. Check consistency during mixing, adding water to
moisten or whole wheat flour if too wet (dough should not stick to fingers.) When
dough cycle is done, proof the dough and place in bread pan. Allow to raise for 1 hour.
Bake 35 minutes in 350° oven. If desired, spray finished loaf lightly with cooking spray
or olive oil to keep crust soft.
VARIATIONS:
1. For even more multi-grain loaf, replace ⅔ c. of the whole wheat flour with:
2 T. corn meal
2 T. rye flour
3 T. barley flour
3 T. spelt flour
2. For nice breakfast bread, add:
1 tbsp. cinnamon
1 apple (diced)
1 c. raisins
3. Other flavoring ideas:
Add 1 Tbsp. finely chopped fresh rosemary or
1 Tbsp. no salt seasoning
ONE LOAF WHOLE WHEAT BREAD
1 c. warm Water
1 Tbsp. sweetener
1 Tbsp. Yeast
¼ cup ground Flax Seed, opt.
1 Tbsp. Olive Oil
1 tsp. Salt
2¾ - 3¼ cups Whole Wheat flour
Dissolve sweetener into warm water and add yeast. Let sit 5-8 minutes. Stir in flax seed,
oil, and salt. Add 2 c. flour. Beat vigorously for 2 min. by hand or with electric mixer.
Gradually add remaining flour. Use only amount flour necessary to handle dough
without being sticky. Lightly flour table, knead dough 5 minutes. Add more flour if
needed. Place dough in large bowl, cover with clean towel. Let rise until dough doubles
in size, 45-60 min. Punch down, knead briefly. Squeeze out any air bubbles. Shape into
loaf. Place in oiled 1 - 1½ lb. bread pan. Cover & let rise until nearly double, 30-60 min.
Bake at 350° F for 35-40 min. until golden brown. Remove from pan and let cool on
cooling rack.
13
BASIC QUINOA
__
Rinse thoroughly* in strainer:
1 cup Quinoa
Combine in 2 quart kettle:
Drained Quinoa
2 cups Water
Bring to a boil. Reduce to a simmer, cover and cook 10 – 15 minutes until all water is absorbed
and grains have become transparent.
*Quinoa has a naturally occurring bitter coating (nature’s method of pest control). Most brands
will have rinsed this off before packaging, but rinsing before cooking is a good precaution.
ENHANCED QUINOA
Bring to a full boil:
__
2 cups Water
1/8 tsp. Salt, (scant)
Meanwhile, toast:
1 cup Quinoa
by stirring continually with a wooden spoon in a hot wok or stainless steel pan until grains
darken a shade and smell fragrant, about 10 minutes.
Add toasted quinoa to rapidly boiling water, cover, reduce to a simmer and cook till all water is
absorbed (15 - 20 minutes). Remove from heat and allow to stand 5 – 10 more minutes. Mix in
the pot with a damp wooden spoon, cover & allow to rest 5 -10 minutes longer before serving.
VARIATIONS: Toast quinoa in ½ teaspoon oil with or without a pressed garlic clove. Fresh or
dried herbs can be stirred into toasted quinoa just before adding it to the boiling water.
Nutritional yeast flakes or chicken-style seasoning can also be added to the cooking water.
Recipes adapted from Quinoa Corporations (quinoa.net)
Other recipes at quinoa.net & quinoa.com
14
PANCAKES – BUCKWHEAT & FLAX __
¾ c. Whole Wheat flour
½ c. Buckwheat flour
2 tsp. Aluminum free Baking Powder
2 Tbsp. pure Florida Crystals sugar (or sweetener of your choice)
1 Tbsp. Flax Seed
½ tsp. Cinnamon
1 tsp. Pure Vanilla
2 Tbsp. Canola Oil
1¼ c. Soy Milk
DIRECTIONS:
1. Mix all dry ingredients in a small bowl.
2. Slowly add wet ingredients and stir until mixed well.
3. Pour batter in five inch circles onto hot skillet sprayed with non-stick
cooking spray. When bubbles appear on the top of pancake, flip over with
spatula. Brown other side and remove from pan.
4. Serve with your favorite topping.
YEILD: Six 5” pancakes.
NOTE: This recipe makes great waffles as well.
RAW BREAKFAST CEREAL
__
1 c. soaked Oat Groats
1 c. soaked Almonds or Walnuts
¼ c. soaked Raisins
2 Tbsp. pure Maple Syrup
1 Tbsp. pure Vanilla
Process all ingredients in a food processor using an S-blade until ground but
chunky. Spoon into cereal bowls and serve with non-dairy milk. Top with fresh
kiwi, apples, bananas, grapes or berries. Store in a covered container in frig up
to one week.
NOTE:
If you are on a serious fat-reduction program use 2 Tbsp. of this cereal as a
topping on any other hot cereal of your choice because of the high concentration
of nuts.
15
RAW BLENDER-BREAKFAST MEAL – Bruce Grady’s __
1 cup small red Seedless Grapes
4 large Carrots (brushed clean NOT peeled)
2 Bananas
2 small Apples, brushed clean
1 bag fresh Spinach
Distilled Water
Blend until smooth.
SEVEN GRAIN CEREAL - DR. DIEHL’S CROCKPOT ___
Complexity: Easy
Serves: 3
1 c. Seven-Grain Cereal
(Bob’s Red Mill)*
3-4 cups Water
1 Tbsp. Flaxseed, ground
*Or make your own:
Brown rice, oats, barley,
Millet, wheat, corn, quinoa.
Directions:
1. Spray the inside upper edge of a crockpot
with non-stick spray.
2. Put cereal and water into the crockpot.
3. Turn the crockpot on low. Cover.
Let cook overnight.
4. Serve with non-dairy milk. Use CHIP Tips.
CHIP TIPS:
• Add your choice of the following items (before
or after cooking): fresh fruit, dried fruit, raisins,
walnuts, or cardamom. Top with 1 Tbsp. freshly
ground flaxseed.
Per 1 cup Serving: (Analysis does not include toppings and is based on a mixture of grains.)
127 Calories
4 g. Protein (12%)
2 g. Fat (13%)
5 g. Fiber
2 mg. Sodium
0 mg. Cholesterol
30 mg. Calcium
0 g. Sugar
16
SIMPLE MILLET
__
3 c. boiling Water
1 c. Millet
½ tsp. Salt
Simmer in covered pot 45 – 60 minutes
until popped and fluffy.
Use as a hot cereal with coconut, raisins,
and soy milk.
SIMPLE SCRAMBLED TOFU_________
1 lb. fresh, firm Tofu drained
1 medium Onion, chopped (opt.)
1 tsp. Olive Oil
1 Tbsp. Chicken-style seasoning
1.
2.
3.
___________
2 tsp. Onion Powder
2 tsp. Parsley flakes
½ tsp. Turmeric
Salt to taste
Sauté onion in olive oil or 2 Tbsp. water.
Crumble tofu into skillet, or cut into cubes.
Add remaining seasonings and stir, allowing to slightly brown on medium heat.
(About 15 minutes.)
Nutritional Analysis per 1 cup Serving: 101 calories, 6 g. Fat, 4.4 g. Carbohydrate, 9.4 g. Protein, 0 mg. Cholesterol,
1.6 g. Fiber, 125 mg. Calcium, 6.24 mg. Iron, 217 mg. Sodium.
UN-SAUSAGE___________
2 c. Water
4 Tbsp. Soy Sauce
2 c. Quick Oats
2 tsp. Honey
2 tsp. Onion Powder
1.
2.
3.
4.
___________________
______
2 Tbsp. Olive Oil
1 tsp. Sage
½ tsp. Garlic Powder
½ tsp. Italian seasoning
Combine water and seasoning in a saucepan.
Bring to a boil. Add oats and cook 1 – 5 minutes.
Spray a cookie sheet. Use small ice cream scoop and scoop onto cookie sheet small
amounts of oats and use the back side of spoon to flatten and shape sausage.
Bake at 350° F for 8 – 15 minutes on each side. “UNBELIEVABLE SAUSAGE-LIKE”.
17
SCRAMBLED TOFU
_
Complexity: Easy
Serves: Four
__
1 pkg medium/firm TOFU
½ tsp. garlic powder
½ tsp. onion powder
1/8 – ¼ tsp. turmeric
½ Tbsp. dried parsley flakes
½ Tbsp. Bragg’s All Purpose Seasoning
1-3 tsp. chicken-like seasoning
of your choice, to taste
½ Tbsp. nutritional yeast flakes
1. Preheat a large nonstick frying pan.
2. Drain and rinse tofu. Chop and mash
spoon into frying pan.
3. Sprinkle all seasonings equally over tofu.
Mix well.
4. Stir occasionally. Cook until most of the
moisture has disappeared. Serve fresh & hot.
5. Garnish with fresh parsley and tomato
wedges.
CHEF’S TIPS:
•
For added nutrition, color, and flavor, you
may wish to sauté onion, mushrooms,
peppers, etc., in a small amount of water
before adding tofu.
VANILLA SOY MILK ______________________________________________
This recipe is designed for use with a soy milk maker.
Ingredients:
6 cups water
½ cup soaked soybeans
2 Tbsp oats
¼ tsp salt
1-2 Tbsp honey
1 Tbsp vanilla
⅛ - ¼ tsp ginger (optional)
Preparation:
1.
2.
3.
4.
5.
Fill soy milk maker to line with water (about 6 cups.)
Add soybeans and oats (and ginger).
Start machine.
When machine is done, stir honey and vanilla into hot milk.
Strain milk through sieve or cheesecloth. Save pulp for cooking.
Hint:
Place 1 lb of soybeans in a large bowl and cover with 3-4 inches of water. Soak 6 hours. Measure
into freezer bags a rounded 1/3 cup of soaked beans. Put them in the freezer and pull one out
the next time you make soymilk.
Note: The rolled oats are used as a thickener for your milk. Since you add no additives or
preservatives it helps give your milk a store bought texture. You can use other grains instead.
Remember to soak (30 minutes or until soft) harder grains like rice before making the soy milk.
Alternatives:
You may also use almonds, cashews or rice for other milks. Nuts will require ¾ cup and leave out
the oats. Nuts also need soaking overnight.
Ps: Rice is sticker so harder to clean up after.
18
WHEAT BERRY CEREAL
___
1 cup Whole Wheat Berries or Spelt Berries
3 ½ cups boiling Water
½ cup Date pieces
½ tsp. Salt
Soak wheat berries 4 hours then drain.
Add all ingredients to crockpot. Start crockpot on high and check after 2 hours. Reduce to low as
long as it keeps simmering. Crockpot temperatures vary a great deal. If left on high all night
cereal may be too dry and stick to the sides of the pot.
SERVE TOPPED WITH APPLESAUCE, RAISINS AND UNSWEETENED COCONUT.
19
STORE - BOUGHT WHOLE-GRAIN, HIGH-FIBER
DRY CEREAL OPTIONS
FLAX PLUS CEREALS (variety of flavors)
SHREDDED WHEAT CEREAL
ALL BRAN CEREAL
BRAN FLAKES
GRAPE NUTS
GRAPE NUT FLAKES
PLAIN CHEERIOS
Kashi “GO LEAN”
AVOID ALL STORE BOUGHT GRANOLAS
Avoid store bought granola. Most are no more than crumbled cookie ingredients and
should be desserts not breakfast cereals.
20
COOKING WHOLE GRAINS
Grain, 1 cup
dry measure
7 or 9 grain crack
cereal/flakes
Barley
Buckwheat (Kasha)
Bulgar Wheat
Cornmeal (Polenta)
Cracked Wheat
Millet
Oat Groats
Oats, whole
Oatmeal
(or 5-grain flakes)
Rice, brown
Rice, wild
Rye Berries
Wheat Berries
Water
Cooking Time
Yield
Stovetop
Crockpot
2 cups
15-20 minutes
2½ cups
Yes
Yes
3 cups
2 cups
2 cups
4 cups
2 cups
4 cups
2 cups
2 cups
2 cups
60 minutes
15-20 minutes
15-20 minutes
25 minutes
25 minutes
45-60 minutes
15-20 minutes
15-20 minutes
10-20 minutes
3½ cups
2½ cups
2½ cups
3 cups
2½ cups
4 cups
2½ cups
2½ cups
2½ cups
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
2 cups
3 cups
3 cups
3 cups
60 minutes
60+ minutes
overnight
overnight
3 cups
4 cups
2 ⅔ cups
2 ⅔ cups
Yes
Yes
Yes
Yes
Yes
Yes
Yes
Yes
STOVE TOP DIRECTIONS: Bring water to boil in heavy pot with tight fitting lid. Salt water if desired, a
scant ¼ tsp. salt per cup of water. Stir in grain, cover and reduce heat. Maintain a gentle simmering
throughout cooking time. To prevent stickiness, do not stir while cooking. Grain is done when it is
tender. If water is visible in bottom of pan, simmer a few minutes without cover to evaporate fluid. When
done, cover pot and remove from heat. Let set for a few minutes, then fluff with fork and serve, or use as
desired.
CROCKPOT DIRECTIONS: To make larger amounts of cereal, put amount of grain to supply the
number of servings desired into crockpot and cook overnight on low.
MICROWAVE DIRECTIONS: Place 1 cup water, ½ cup cereal (oatmeal, 7 grain, 9 grain, or combination
of all), and a pinch of salt (optional) in 48 oz. cereal bowl. Cook in microwave for 6 minutes at low power.
Add your favorite nuts and/or fruit. For some combinations you may need less time or an extra minute. To
cook two bowls, double the time in the microwave.
DEXTRINIZING WHOLE GRAINS: This process, called dextrinizing, will improve the flavor and
shorten the cooking times for whole grains. Place the whole grain flour or kernels (whole, rolled or
cracked) in a dry skillet and stir constantly over moderately high heat for 3-5 minutes until the grain or
flour is golden brown.
21
22
Spreads, Cheeses,
Sauces, & Gravy
Recipes
AGAR CHEESE ..........................................................................................................25
ALFREDO SAUCE ......................................................................................................25
AVACADO MAYO.....................................................................................................25
BEAN SALSA ............................................................................................................26
CASHEW DILL DIP/DRESSING ...................................................................................26
CASHEW PIMENTO CHEESE SPREAD .........................................................................27
HOMEMADE CHICKEN SEASONING ..........................................................................27
CORN BUTTER .........................................................................................................27
COUNTRY STYLE GRAVY...........................................................................................27
DELIGHTFUL TOFU DILL SPREAD ...............................................................................28
DRIED FRUIT JAM ....................................................................................................28
"GOOD SEASON’S ITALIAN DRESSING.......................................................................28
HUMMUS................................................................................................................29
MANNA EGG SALAD TOFU SPREAD ..........................................................................29
MOCK MOZZARELLA SPREAD ...................................................................................29
MOZZARELLA YOU CAN SLICE ..................................................................................30
PARMESAN CHEESE SUBSTITUTE..............................................................................30
SUN CREAM ............................................................................................................30
SALT SUBSTITUTE ....................................................................................................31
TOFU CREAM CHEESE ..............................................................................................31
TOFU EGGLESS SALAD .............................................................................................32
VELVET CHEESE .......................................................................................................32
VEGAN SPINACH DIP ...............................................................................................33
Many store-bought vegetarian Mayo’s and Soy Cheeses are available but they
are very, very high in fat ……..BEWARE!!!! USE SPARINGLY!! (If at all)
Consider using new spray salad dressings.
23
24
AGAR CHEESE
_______________________
1 cup Water
3 – 4 Tbsp. Agar flakes
⅔ cup raw Cashews
½ cup Water
⅓ cup Pimentos
3 Tbsp. Yeast flakes
2 Tbsp. Lemon juice
2 tsp. Onion powder
1 ½ tsp. Salt
½ tsp. Garlic powder
Agar flakes are dried seaweed used for thickening – available at Health Food Stores.
Lightly boil first 2 ingredients for 3 – 5 minutes until agar is clear. Blend smooth all remaining
ingredients. Pour agar into blender, scraping the pan with rubber spatula to insure getting all
agar. Blend all ingredients together. Pour into a container and chill.
ALFREDO SAUCE_____
_____________
1 pkg. Silken Tofu, firm
½ c. Water or Soy milk
1 Tbsp. extra Virgin Olive Oil
1-2 cloves Garlic, minced
3 Tbsp. Nutritional Yeast
_________________
1 Tbsp. dried Parsley
1 tsp. Salt
1 tsp. Onion powder
1 tsp. Basil
Blend ingredients and pour over hot pasta. Serve immediately. Use right away.
AVOCADO MAYO ____
____________
______ _________
Blend the following until creamy.
1 cup Pine Nuts
1 Avocado
1 Tbsp. Lemon juice
2 Tbsp. Apple Cider Vinegar
1 tsp. Sea Salt
6 medium pitted Dates (3 packed Tbsp.)
1 clove Garlic
Use as veggie dip, mayo substitute or sandwich spread. VERY YUMMY!!!!
25
BEAN SALSA____________
__________________
______
_
Mix the following together:
1 can Black Eyed Peas, drained
1 can Black Beans
1 can Corn
1 can Stewed Tomatoes
1 - 4 oz. can Jalapenos, medium or mild
½ cup chopped Onions
½ cup Green Pepper
¾ cup Good Seasons Italian Dressing
Good Seasons Italian Dressing Recipe:
1 pkg. Good Season Italian dressing
¼ cup Lemon or Lime juice
Shake together until well blended.
Add ¼ cup Olive Oil
¼ cup Water
2 Tbsp. pure Maple Syrup
Shake well again.
CASHEW DILL DIP/DRESSING____ _
1 cup Cashews or Sunflower seed
1 cup hot Brown Rice or Millet
1 cup Water
1 tsp. Salt
2 tsp. Onion powder
½ tsp. Dill Weed
¼ cup Lemon Juice
_________________
Optional: 2 Tbsp. Yeast Flakes
Blend all ingredients together (2 minutes) until very
smooth.
Serve on baked potatoes, as a veggie/cracker dip; or
sour cream substitute.
TIP: Make sure your cooked grain is hot or use very,
very hot water.
You may have to use a rubber spatula to press
ingredients down sides of blender jar.
20.
Add additional water to use recipe as a pourable
dressing.
26
CASHEW PIMENTO CHEESE SPREAD_____ _______
¾ c. rinsed raw Cashews
¾ c. Water (pimento juice)
¾ c. diced Pimentos (red peppers)
½ c. Nutritional Yeast flakes
1 tsp. Salt
2 tsp. Onion Powder
1 tsp. Garlic Powder
¼ c. Lemon juice
¼ c. dry Oats
_____________
Directions:
Blend first four ingredients until very creamy.
Add remaining ingredients and blend until
smooth. Pour into saucepan and stir
constantly over medium heat until thick.
(A wire whisk works well.)
Eliminate oats for a thinner sauce.
Kathy’s FAT FREE PIMENTO CHEESE SPREAD
¾ C. soaked steel cut Oats
¾ C. Water (pimento juice)
¾ c. diced Pimentos
1 tsp. Salt
½ c. Nutritional Yeast flakes
2 tsp. Onion Powder
¼ c. Lemon Juice
DIRECTIONS: SAME AS ABOVE
CHICKEN SEASONING – HOMEMADE_____
1 ⅓ c. Nutritional Yeast Flakes
3 Tbsp. Onion Powder
2 ½ tsp. Garlic Powder
2 ½ Tbsp. Sea Salt
½ tsp. Celery Seed
2 Tbsp. Italian Seasoning
1 Tbsp. Parsley Flakes
CORN BUTTER
Directions:
Blend all ingredients until smooth. Store
in a glass container. Use as chicken
flavoring in soups, patties, gravy, etc.
Very Tasty!!!
_
1 c. Water
1 c. hot cooked Corn Meal
½ c. unsweetened coconut
¼ tsp. Salt
1 tsp. Nutritional Yeast Flakes, optional
½ c. whole Corn
COUNTRY STYLE GRAVY_____________
2 c. Water
½ c. Cashew pieces
____
3 Tbsp. Soy Sauce
1 Tbsp. Cornstarch
Directions:
Blend until very creamy (1 ½ minutes). Cool in
refrigerator before you cover.
Cooked Corn Meal:
1. Stir 1 c. whole grain cornmeal in 1 c. cool water.
2. Add this to 3 c. boiling water.
3. Simmer 30 minutes.
_____ ____________________
Directions:
1. Blend cashews with 1 c. water until creamy.
2. Add remaining water & other ingredients.
3. Blend until creamy.
4. Pour into saucepan & cook on medium-high
until thick, stirring constantly. Serve over entrée,
roast, potatoes, or biscuits. Yields: 2½ cups.
27
DELIGHTFUL TOFU DILL SPREAD
1 box -12.3 oz. silken extra firm Mori-Nu Tofu
½ cup Vegannaise
This spread can also be used on baked
1 ½ tsp. Dill weed
potatoes or as a dip for veggies.
½ tsp. Onion powder
½ tsp. Salt
1 tsp. dried minced Onions
1 tsp. Honey
In a medium sized food processor, process to smooth or blend thoroughly.
Refrigerate for flavors to blend.
Makes: 14 two-tablespoon sized servings.
DRIED FRUIT JAM ___
_____________________
_____
1 c. dried unsweetened Apricots
1 c. Date pieces
2 c. Pineapple Juice
Lightly boil the ingredients in a covered saucepan 5 minutes until fruit is softened.
Mash to make a chunky spread. Blend for a smooth spread.
Vary the fruit and juice for a variety of flavors.
BEWARE of most dried berries – they are sugar laden. Read your labels.
“GOOD SEASON’S” ITALIAN DRESSING ____________________________
1 pkg. “Good Season’s” mix
¼ c. Lemon or Lime juice
3 Tbsp. Water
ADD:
¼ cup Olive Oil
¼ cup Water
2 Tbsp. pure Maple syrup or flavoring
Servings per Container:
Total Fat
10%
Sodium, 320 mg. (14 %)
ADD contents of season mix to juice & water.
Cover and shake well until blended.
COVER bottle and shake again.
REFRIGERATE dressing up to four weeks.
Total Carbohydrate, 2g. (1%)
Sugars, 2g.
Protein, 0g.
28
HUMMUS___________ _______________________
1 can Garbanzo beans
(drain all but ¼ c. juice )
⅓ c. Tahini or ⅓ c. Avocado
2 tsp. Onion Powder
1 tsp. Garlic Powder or
2 whole cloves of Garlic
¼ c. Lemon Juice
½ tsp. Salt
_ _
Directions:
Blend everything together until very creamy.
That’s it. ENJOY!!!
Alternatives:
- Stir in some minced garlic, black olives,
chopped red roasted peppers
- or 6 Artichoke heart pieces to the blender
- or ¼ c Sun Dried Tomatoes to the blender.
MANNA EGG SALAD TOFU SPREAD__ _____ _________ __
1 recipe cooled “Simple Scrambled Tofu”
¼ ‘Vegannaise’
1 ½ Tbsp. Hickory Smoked Bacon Yeast
Salt to Taste.
Mix together and chill.
Spread on whole wheat Bagel or English Muffin.
MOCK MOZZARELLA_SPREAD___________
¾ c. Water
1 c. rinsed Cashews
¼ c. Tahini (Sesame Butter)
⅓ c. Corn Starch
½ tsp. Salt
¼ c. Yeast Flakes
3 Tbsp. Lemon Juice
½ C. frozen, fresh or canned corn
_________
Directions:
Blend all ingredients until very creamy.
Boil 2 c. water and stir blended
ingredients slowly into water stirring
constantly until thick.
Option: Use ¾ c. soaked steel cut oats for low fat version.
29
MOZZARELLA YOU CAN SLICE _____
Blend:
1 ½ c. rinsed raw Cashews
¼ c. dried Onion flakes
1 tsp. Salt
1 tsp. Onion powder
¼ tsp. Garlic powder
1 ½ c. Water
¼ c. Yeast Flakes
2 Tbsp. Lemon juice
6 Tbsp. unflavored Gelatin
_______
Directions:
Blend first 8 ingredients until creamy.
Stir 6 Tbsp. gelatin into ½ c. water and heat until
dissolved.
Add to blender and blend quickly.
Pour into sprayed container.
Takes several hours to set.
May be frozen then shredded for pizza or lasagna.
PARMESAN CHEESE SUBSTITUTE__________ __________
1 cup lightly toasted sesame seeds
½ cup Yeast Flakes
½ tsp. Onion Powder
½ tsp. Salt
½ tsp. dried Lemon Peel
Directions:
Put all ingredients but yeast flakes in dry
blender. Blend until seeds are ground and
ingredients well pulverized. Empty ground
ingredients in bowl and add yeast flakes.
Mix thoroughly.
Store in refrigerator.
SUN CREAM
Sunflower seed contains a natural mood booster, too! (Yields 2 cups)
Combine in dry blender:
1 c. raw Sunflower Seeds (dry, or soaked for a few hours. If desired)
1 tsp. Salt
2 tsp. Onion Powder
¼ tsp. Garlic Powder
⅛ tsp. Celery Seed (opt.)
2-4 Tbsp. Nutritional Yeast Flakes (opt.)
Whiz till crumbly.
Then add:
1 c. Water (less if using soaked seeds)
3 Tbsp. Lemon Juice (whitens the color)
Whiz till very smooth. Store in refrigerator. For use in scalloped potatoes, a half onion &
a garlic clove can be whizzed into the sun cream.
Notes: This very adaptable recipe is a great substitute for mayonnaise, sour cream, gravy, Alfredo sauce, &
even works as egg substitute in many recipes. By adjusting seasonings, it’s been used successfully in
everything from rice pudding to dip (it’s great mixed with salsa) to French toast to scalloped potatoes. It’s
okay to vary the amount of water to achieve your desired consistency. It also works to substitute cashews for
up to a third of the sunflower seeds.
30
SALT SUBSTITUTE___ _______________________
5 tsp. Granulated Onion
1 tsp. Granulated Garlic
1 Tbsp. Paprika
1 Tbsp. Dry Mustard
TOFU CREAM CHEESE____________
2 Tbsp. unflavored Gelatin
⅓ c. Water
1 c. boiling Water
1 c. Cashews or cashew meal
1 tsp. Salt
2 Tbsp. Lemon juice
1 lb. Silken Tofu
2 tsp. Yeast Flakes
__
__
1 tsp. Thyme
½ tsp. Black Pepper
½ tsp. Celery Seed
NOTE: If you use black pepper, always add
after cooking to prevent stomach irritation.
_________
Directions:
Place gelatin in ⅓ c. water & let soak 5 min.
Blend cashews with boiling water until creamy.
Add remaining ingredients and gelatin to
blender. Blend until smooth. Chill overnight to
set. Optional: add chopped green onion or
olives.
Makes 3 cups & keeps 1 - 1½ weeks in
refrigerator.
VARIATIONS:
1. Add 1 Tbsp. dill weed.
2. Add 2 Tbsp. green onion
1 tsp. dried chives
31
TOFU EGGLESS SALAD
Complexity: Easy
Serves: 6
Directions:
1. Drain and rinse tofu.
2. Place tofu in a bowl, then mash really well with
fork until you achieve the look of mashed egg.
3. Add remaining ingredients and mix well. Add
additional Nayonaise, Veganaise or Tofu
Mayonaise if you desire.
4. Chill mixture 1 hour prior to serving. Serve on
buns or bread.
1 pkg. Tofu, firm, water-packed
1 Tbsp. Lemon Juice
1 tsp. Spike Seasoning
¼ tsp. Onion Powder
¼ tsp. Paprika
2 tsp. Mustard, yellow prepared
2 Tbsp. Nasoya Nayonaise or
Tofu Mayonnaise
CHEF’S TIPS:
• Serve with lettuce, dill pickles, and black
olives.
• May substitute yellow prepared mustard
with ¾ tsp. ground mustard seed powder.
PER ½ CUP SERVING:
84 Calories 5 g. Protein (40%)
1 g. Fiber
53 mg. Sodium
0 mg. Cholesterol
VELVET CHEESE_________________
_________
4 g. Fat (46%)
3201 mg. Calcium
0 g. Sugar
__ _
This “cheese” can be sliced and has the consistency of American cheese.
1 c. rinsed raw Cashews
1 ¼ c. Water
2 Tbsp. Sesame Seeds
⅓ c. Water
1 tsp. Salt
1¼ tsp. Onion Powder
¼ c. diced Pimento
3 Tbsp. Lemon juice
¼ c. Yeast Flakes
6 Tbsp. unflavored gelatin
2/3 c. water
This recipe is a three-step process:
1.
2.
3.
Blend cashews and water until creamy (one
minute).
Add sesame seeds, water, salt, onion powder,
garlic powder, pimento, lemon juice and yeast
flakes and continue blending:
Mix unflavored gelatin in ⅔ c. water and heat
until dissolved. Add quickly to blender mixture.
Spray any container and pour Velvet Cheese in it.
Refrigerate. Will take several hours to set and may
be frozen and then shredded.
32
VEGAN SPINACH DIP ____________________________________________
This dip is good warm, chilled or at room temperature. It’s so good that, if you don’t tell,
people won’t know it’s vegan.
Ingredients:
1 cup cashews
¾ cup almond milk
½ cup canned cannellini beans, rinsed
1 Tbsp olive oil
1 Tbsp lemon juice
1½ tsp Bill’s best Chik’nish seasoning
10 oz frozen spinach
¼ cup minced garlic (about 6 large cloves)
1½ - 2 cups chopped onion (about 1 onion)
1 tsp olive oil
¼ tsp salt
¼ tsp cayenne pepper
½ can waterchestnuts, chopped (optional)
Preparation:
1.
2.
3.
4.
5.
6.
7.
Blend cashews, almond milk, beans, olive oil, lemon juice and Chik’nish together
until smooth.
Defrost spinach. Squeeze out excess water and chop.
Sauté onion and garlic in olive oil (add garlic later so it doesn’t burn.)
Add cashew/bean mixture to onions and garlic and mix.
Mix in the chopped spinach. Cook on medium heat until dip is warm.
If you want the dip to be thinner for dipping, add water (or almond milk) to thin.
Lastly, taste! Adjust seasonings to your liking.
Low-Fat alternative:
Use ½ cup cashews and 1 cup cannellini beans
Do step 3 with water instead of olive oil
33
34
Entrées
&
Main Dish Recipes
ASIAN LETTUCE WRAPS ...........................................................................................37
BEAN SEASONINGS..................................................................................................37
BEAN COOKING TIMES.............................................................................................38
BEAN VARIATIONS ..................................................................................................39
BLACK BEANS ..........................................................................................................40
BURGER DELIGHT ....................................................................................................40
CHICKPEA ala KING ..................................................................................................41
CHICKPEA CUTLETS ..................................................................................................41
CHILI .......................................................................................................................42
CRUISERS ................................................................................................................42
GARDEN NUT BURGER .............................................................................................43
HAYSTACKS .............................................................................................................43
DR. DIEHL'S LASAGNA..............................................................................................43
SPINACH LASAGNA or MANICOTTI ...........................................................................44
CASHEW SAUCE.......................................................................................................44
LIMA BEANS with DILL and ONION (Stovetop) ..........................................................45
LIMA BEANS with DILL (Baked) ................................................................................45
LO MEIN..................................................................................................................46
MILLET TOMATO LOAF ............................................................................................46
MRS. PRO'S FAMOUS MARINARA SAUCE .................................................................47
PIZZA ......................................................................................................................47
SLOPPY JOES ...........................................................................................................48
TAMALE PIE ............................................................................................................48
TOFU RICE ...............................................................................................................48
VEGGIE COUSCOUS .................................................................................................49
VEGGIE STIR FRY......................................................................................................49
ZUCCHINI BURGERS (Small Recipe) ..........................................................................50
ZUCCHINI PASTA .....................................................................................................50
ZUCCHINI PATTIES (Large Recipe).............................................................................51
35
36
ASIAN LETTUCE WRAPS_______________________
1 pkg. baked Tofu, cut into ½” cubes
Liquid Aminos – Soy Sauce
Garlic, minced
Ginger Root, grated
Bill’s Best Seasoning
Sesame Oil (few drops for flavor)
Date Sugar or other sweetener
Pine Nuts, toasted (opt.)
Lettuce leaves (3-4 per person)
_
Any or all of these Vegetables, diced ½”:
Red Onion
Green Onion
Celery
Red or Green Pepper
Water Chestnuts
Mushrooms
Asparagus (in season)
Place all ingredients, except lettuce, in a skillet and stir fry until vegetables are tender-crisp.
Place about 3 Tbsp. of filling in a lettuce leaf, wrap folding over the lettuce. Enjoy!
BEAN SEASONING___________________________
_________________
Pinto – onion, garlic, basil, cumin, salt
Limas – onion, dill, salt, olive oil
Black – onion, garlic, green pepper, cumin, olive oil, oregano, capers, tomato sauce, salt
Garbanzos – onion, veggie chicken seasoning, garlic, basil, salt
Lentils – bay leaf, oregano, tomato sauce, olive oil, salt
NOTE: Add salt after beans are tender. Eliminate salt if using canned beans.
SERVING SUGGESTIONS:
1.
2.
3.
4.
5.
6.
7.
8.
Serve beans over cooked brown rice, millet, whole grain corn chips, or other favorite
grain.
Mash beans and make a homemade burrito, enchilada, or taco.
Add beans to salad or soups to add fiber and protein.
Create taco salad with beans, chips, and veggies.
Use beans as baked potato filler with salsa.
Use beans in seven layer dip with guacamole, tofu or sun cream spread, salsa, chopped
green onions, whole grain corn chips, chopped tomatoes.
Have a bowl of beans with whole grain toast for breakfast.
Mash beans for bean dip or spread.
37
Beans
Beans are a nutritious, simple, and
economical food. Use a variety of
beans in salads, soups, Mexican
dishes, or burgers, or just served as
a topping over rice or baked
potatoes. Beans are packed with
carbohydrates, protein, fiber, amino
acids, and other nutrients. To
obtain the highest amount of
nutrients, beans must be cooked
thoroughly and digested efficiently.
The following is a chart containing
approximate cooking times and
water measurement for a variety of
types of beans using the stove top
method:
CROCKPOT METHOD:
Sort and wash beans for cooking.
Place in crockpot with measured
amount of water (according to the
chart for the stove top method).
Add vegetables, such as onions,
celery, etc., if desired. Cook on high
temperature setting overnight.
(Some beans, such as garbanzos
and soybeans, may take longer.)
Add seasonings and salt according
to taste and health requirements.
HEALTHFUL HINTS:
• Do not add salt to beans
until they are cooked.
Otherwise, beans may
remain hard, and they
will not cook.
• To keep pot from boiling
over, lightly grease the
inside top edge of the
pot.
• Want to save time?
Then cook a large
quantity of beans at one
time and freeze them in
convenient-sized
portions. Of course, you
can also use a pressure
cooker.
Some people choose not to
eat beans because they find
them difficult to digest, often
causing gas and bloating. Here
are some easy steps to alleviate
some of these symptoms.
Beans contain two unusual
starches – stachyose and
raffinose. These two starch
molecules are not broken down
by the starch-digesting enzymes
found normally in the digestive
tract. Therefore, they must
remain in the digestive tract
longer to come in contact with
certain bacteria,
Cooking Time and Measurements for Beans
DRIED LEGUMES (1 cup)
Adzuki Beans
Anasazi Beans
Black Beans
Black-eyed Peas
Garbanzos (Chickpeas)
Great Northern Beans
Kidney Beans
Lentils (brown)
Lentils (red)
Lima Beans
Mung Beans
Navy Beans
Pinto Beans
Soybeans
Split Peas
WATER
3½ cups
2 cups
3 cups
3 ½ cups
4-5 cups
3 ½ cups
2 ½ cups
3 cups
3 cups
3 ½ cups
2 ½ cups
3 cups
3 cups
4 cups
3 cups
COOKING TIME (stove top)
45 – 60 minutes
50 – 60 minutes
1 – 1 ½ hours
1 – 1 ½ hours
4 – 5 hours
1 ½ - 2 hours
1 ½ - 2 hours
35 – 45 minutes
20 – 30 minutes
1 ½ hours
45 – 60 minutes
1 - 1½ hours
1½ - 2 hours
3 – 4 hours
45 – 60 minutes
One cup dry beans yields about 2 ½ cups cooked beans.
which then break down these
starches to carbon dioxide and
hydrogen. These, however, are the
two
main
components
of
gastrointestinal gas. To alleviate
some
of
these
annoying
symptoms, these two starches
need to be treated before
ingesting them, so that they can be
digested simply by the starchdigesting enzymes in our digestive
tract.
While the following tips will
help, please remember that when
people move toward a plant-based
diet, their digestive system and
their intestinal bacteria begin to
change as well. So introduce beans
slowly into your Optimal Diet
program. It will minimize those
irritating symptoms, which usually
disappear in less than four weeks.
1.
2.
3.
4.
5.
6.
IMPROVE THE DIGESTION OF
BEANS:
Wash beans thoroughly. Place
beans in a bowl. Cover beans
with water 2 inches above the
beans. Let stand at room
temperature for 8 hours, then
drain off water & rinse well.
Freeze beans, which will break
up the troublesome starch
molecules.
Place frozen in a large pot with
plenty of water to double the
volume of the beans. Bring
water to a boil. Boil uncovered
for about 10 minutes. Drain off
water. Replace with fresh
water. Cook beans until done.
While cooking, add a pinch of
ginger or fennel. These will
further aid in minimizing the
potential gas and bloating.
Be sure beans are cooked well,
or until soft.
Some have found it helpful to
take papain, a papaya enzyme,
before eating the beany meal.
38
BEAN VARIATIONS_____________________________________________
Recipe for Bean Dishes:
Cook dry beans according to package directions.
Secret: To eliminate gas problems soak, drain, rinse, freeze, and then cook.
Season with chopped onion, garlic, basil, cumin, salt (dry beans only), green pepper (optional).
APPLICATIONS
1.
BEAN BURRITO:
Mash warm beans with potato masher or food processor.
Spoon into center of warmed whole wheat or corn tortilla shell.
Top with chopped onion, salsa, shredded “velvet cheese” and veggies of your choice.
Wrap tightly.
OPTION: Cover finished burrito with your favorite spaghetti sauce and more shredded cheese for
a delicious enchilada.
2.
HAYSTACK:
Crush healthy corn tortilla chips on a plate.
Top with brown rice (optional) black beans, lettuce, tomato, onion, sprouts, olives, salsa,
shredded “velvet cheese” and/or “tofu sour cream”.
3.
TACO:
Mash warm beans.
Spoon into warm taco shell.
Top with onion, lettuce, tomato and shredded ”velvet cheese” and/or “tofu cream cheese”.
4.
BEANS OVER YOUR FAVORITE WHOLE GRAIN:
Brown Rice, Millet, Quinoa or Couscous
5.
BLACK BEAN DIP WITH CRACKERS, OR AS A VEGGIE DIP.
6.
SERVE AS BREAKFAST BEANS WITH TOAST AND A PIECE OF FRUIT.
7.
USE COLD BEANS IN A SALAD FOR PROTEIN.
8.
TOPPING FOR BAKED POTATOES.
39
BLACK BEANS_________________
___________________ __
2 Tbsp. Olive Oil
1 c. Onion, finely chopped
½ c. Green Pepper, chopped
4 cloves Garlic, minced
1 - 1 lb. 13oz. can Goya Black Beans, undrained
½ tsp. crushed Oregano leaves
½ tsp. Capers, chopped (opt.)
4 oz. Tomato Sauce
A little over ½ c. Water
1 tsp. Salt, or to taste
1 Tbsp. Green Olives
Directions:
Heat oil in large or medium saucepan over
medium heat. Add onion, pepper, garlic &
tomato sauce. Cook until tender (about 5
min.). Stir in remaining ingredients.
Reduce heat & simmer 5 – 10 minutes.
Serve over brown rice. This classic dish of
savory, stewed black beans is a companion to
almost every entrée.
BURGER DELIGHT
Taken from: ‘Guilt-Free Gourmet’ recipe book, page 22. Makes 18 2/3 cup Servings.
2 C. Bulgur Wheat (not fine ground)
1 qt. canned Tomatoes, with juice
½ medium Onion, cut in pieces
2-3 cloves Garlic
1 c. Walnuts (may substitute pecans
or raw sunflower seeds)
2 tsp. salt
2 Tbsp. Molasses
•
•
•
•
•
SERVING SUGGESTIONS:
•
•
•
•
•
•
•
Place the wheat in a saucepan.
Blend ALL other ingredients until smooth.
Add blended ingredients into saucepan,
mix with wheat, and simmer for 20
minutes, stirring occasionally.
Spread mixture evenly on a sprayed
cookie sheet, and bake at 250-275° F for
45-60 minutes, until it is a loose, burgerlike consistency.
Stir occasionally, and be careful NOT to
overcook.
Remove from oven while it is still moist.
This burger is a staple in our home. It is very versatile and saves a lot of time in the
kitchen.
Bake a potato and top it with this recipe, Cashew Cheese or choice of mayonnaise
(see Dressings) and chives for a wonderful, filling, nutritious meal. Serve it with a
tossed salad and steamed broccoli.
Try serving on a bed of rice smothered with spaghetti sauce.
For a meal every child will love, serve it on hamburger buns as Sloppy Joes with
barbeque sauce!
This one is a natural as “meat” in your spaghetti sauce, or mix it with chili beans for a
really “fill” chili!
The uses for this burger are almost limitless! Use your imagination. Burger Delight
freezes beautifully.
40
CHICKPEA ala KING______
_____________
½ c. Onions, chopped
½ c. Mushrooms, sliced
1 Tbsp. Oil
2 Tbsp. Water
½ c. Cashew pieces
1 c. Water
4 tsp. Veggie Chicken seasoning
4 tsp. Onion Powder
¼ c. Cornstarch
1 Tbsp. Braggs Liquid Amino Acid
(or Soy Sauce)
2 Tbsp. Yeast flakes
3 c. Water (or Garbanzo liquid)
2 c. frozen Peas
_
Directions:
1. Sauté first two ingredients in oil &
water until onions are clear. Set aside.
2. Blend cashews with 1 c. water &
remaining 6 seasonings until very creamy.
3. Boil three cups water.
4. Pour blended mixture into boiling water
slowly, stirring constantly until thickened.
5. Add onions, mushrooms, garbanzos,
pimentos, and peas.
6. Continue to stir while cooking for 2
more minutes.
7. Serve over brown rice, flat whole grain
noodles or toast.
Rinse in colander to thaw before adding to pot.
½ c. chopped Pimentos
2 c. cooked (or canned) Garbanzo beans
CHICKPEA CUTLETS ______________________________________
Taken from: VEGANOMICON by Isa Chandra Moskowitz & Terry Hope Romero.
Makes: 4 cutlets
TIME: 30 minutes
1 cup cooked chickpeas (can use canned)
2 Tbsp. Olive Oil
½ cup Wheat Gluten
½ cup plain Bread Crumbs
¼ cup Vegetable Broth or Water
2 Tbsp. Bragg’s liquid amino
2 cloves Garlic, pressed or grated
½ tsp. Lemon Zest
½ tsp. Hungarian Paprika
½ tsp. dried Thyme
¼ tsp. dried rubbed Sage
In a mixing bowl (or food processor) mash the chickpeas together with the oil until no
whole chickpeas are left. Add the remaining ingredients and knead for about 3 minutes
until strings of gluten have formed.
Preheat oven to 375° F. Meanwhile, divide the dough into 4 equal pieces and form into
cutlet shape and then flatten until approximately 6x4 inch rectangular shape.
Brush both sides of cutlet with olive oil and place on baking sheet and bake for 15
minutes and flip and bake for another 5-8 minutes until firm and golden brown.
This recipe is easily doubled.
41
CHILI
_______________________________________ _
Complexity: Easy
SERVES: 8
2 c. Onion, diced
4 Garlic cloves, minced
1 c. Bell Pepper, green, diced
1 c. Corn, whole-kernel
2 c. ground Gluten or Vegetarian
“ground burger” substitute
2 c. Black Beans, home-cooked
(or 1- 19 oz. can, rinsed)
2 c. Beans, mixed variety, home-cooked
(or 1 – 19 oz. can, rinsed)
1 – 28 oz. Tomatoes, diced, seasoned
with herbs
2 c. Tomato Sauce, plain
½ tsp. Chili Powder
Directions:
1. In a large pot, sauté onions, garlic,
and green pepper in a little water until
soft.
2. Add remaining ingredients. Simmer
until flavors are well blended.
CHEF’S TIPS:
• Serve in a bowl with some
whole-grain bread, or use as a
topping for rice or baked
potatoes.
• Garnish with a sprig of fresh
parsley.
Analysis based on the use of ground gluten. PER 1½-cup SERVING:
245 Calories
16 g. Protein (26%)
12 g. Fiber
28 mg. Sodium
0 mg. Cholesterol
1 g. Fat (4%)
81 mg. Calcium
12 g. Sugar
CRUISERS (Quick Patties)
Whiz in a blender: 1c. frozen Peas or mixed Vegetables (thawed if desired)
1 15 oz. can Tomatoes
2 Tbsp. Soy Sauce
1 Tbsp. Onion powder
¼ tsp. Salt
½ Tbsp. Italian herbs (or herbs of your choice)
2 tsp. McKay’s or Bill’s Best Seasoning
Stir into puree:
2 cups Quick Oats
With ice cream scoop, place mounds on sprayed cookie sheet. Flatten to form patties.
Bake at 350° F for 20 minutes, then flip them & bake 10-15 more minutes. Good alone
or in a sandwich. These freeze well.
Alternate methods: Fry, covered, over low heat in lightly sprayed non-stick skillet. Or
bake as small meat balls, reducing baking time if needed, and serve with spaghetti.
Tip: After making this a couple times, you will recognize the consistency necessary to
make successful patties. After that, you will find this basic recipe can be adapted in
many ways. It’s a great way to turn leftovers (raw or cooked vegetables, spaghetti
sauce, etc.) into delicious patties or meatballs
42
GARDEN NUT BURGER_________________
½ c. Walnuts, finely chopped
½ tsp. Salt
1 tsp. Beef-like Seasoning
½ c. Quick Oats
1 c. soft whole wheat Bread Crumbs
½ c. Carrots, finely grated
1 medium Onion, finely chopped
1 Tbsp. Braggs Liquid Aminos/ Soy Sauce
1 c. soft Tofu, drained well
_______
Directions:
Mix dry ingredients in medium-size bowl.
Stir in carrots & onion. In blender, blend
tofu & liquid aminos until smooth &
creamy. Add to ingredients in bowl, stirring
to mix well. Form into patties. Brown
slowly (275° F), in non-stick skillet or bake
in 400° F oven till brown.
HAYSTACKS____ _______________________________
Baked Corn Chips
Brown Rice
1 cup cooked Pinto Beans
Cashew Pimento Cheese and/or Tofu Dill Dip
Lettuce
Tomatoes
Onion
_
Sprouts
Olives
Layer ingredients in order listed for a delicious, easy, quick entrée.
LASAGNA – DR. DIEHL’S________________ ___
Complexity: Intermediate
Serves: 8
8 c. Marinara Sauce
1 lb. ground meatless Burger
(Kellogg’s Morningstar Farms)
2 c. Tomato Soup (dairy free)
3 Tbsp. Beef-like Seasoning
⅓ c. Onion flakes
1 Bell Pepper, green, finely chopped
2 Celery stalks, finely chopped
1 tsp. Italian Seasoning
1 lb. Lasagna whole grain Noodles (8-10 noodles)
2 pkgs. (12-oz.) Tofu, silken, firm (lite)
⅓ c. Parsley, finely chopped
PER 3” x 3” SERVING:
460 Calories
32 g. Protein (27%)
9 g. Fiber
441 gm Sodium
__
Directions:
1. In a medium-sized pot, combine all
ingredients except noodles, tofu, and
parsley. Bring to a boil, reduce heat, and
simmer for 40 minutes.
2. Place noodles in boiling water and cook until
tender, about 20-25 minutes.
3. Layer in a 9” x 13” pan, tomato sauce, first
layer of noodles; then sprinkle with tofu.
Repeat sequence until pan is nearly full.
4. Bake at 350° F for 45 minutes.
5. Garnish with fresh chopped Parsley.
CHEF’S TIPS:
• For less salt, use a low-sodium
meatless burger. Yves Ground Round”
is a good choice.
• Sliced mushrooms are another nice
added ingredient to this dish.
• Top with ‘Mozzarella You Can Slice’
last 10 minutes of baking.
0 mg. Cholesterol
3 g. Fat (6%)
59 mg. Calcium
18 g. Sugar
43
SPINACH LASAGNA OR MANICOTTI________________________________
Assemble these ingredients: Uncooked pasta (about 12 lasagna noodles or manicotti tubes.)
Spaghetti sauce (30-32 oz.; or use 28 oz. can diluted with water.)
Firm Tofu, mashed to resemble ricotta cheese (14-16 oz.)
Chopped Spinach, frozen or thawed (10 oz. from bag is easiest)
Fresh Basil, chopped 4-5 Tbsp. (½ oz.)
(to taste; optional, but delicious )
Cashew Sauce (recipe below)
Prepare 8 X 12 baking dish: Spray lightly, then spread thin layer of spaghetti sauce into bottom.
Mix Well:
For LASAGNA:
Mashed Tofu
Chopped Spinach
Chopped Basil
Cashew Sauce, reserving ¾ cup for topping
Layer in this order – noodles, tofu mixture, and spaghetti sauce.
Repeat for a total of 2 or 3 layers as desired. Top with noodles and
Spaghetti sauce, then drizzle with remaining cashew sauce.
For MANICOTTI:
Fill tubes with tofu mixture. (Use pastry tube or plastic bag with
corner cut off, if desired.) Arrange one layer deep in pan. Top with
spaghetti sauce and drizzle with cashew sauce.
Bake:
Preheat oven to 350 degrees. Cover pan tightly with foil and bake a
full hour (this eliminates the need to precook the pasta.)
Variations:
Replace spinach with grated zucchini or chopped broccoli.
Add vegesal, chicken-style seasoning or fennel seed to tofu mixture.
In lasagna, pour cashew sauce over tofu layers instead of mixing in.
CASHEW SAUCE___________________________________________________________
Whiz in Blender till fine:
1 cup cashews
Add:
1 tsp. Salt
½ tsp. Onion Powder
2 oz. Pimentos
2 Tbsp. Lemon Juice
Measure:
1 cup Water
With blender running, add enough water to process, then whiz till smooth; add remaining water.
Variations:
Replace cashews with sunflower seeds or almonds
Replace pimentos with spaghetti sauce.
Add ¼ cup dry oatmeal for thickener.
Add 2 – 4 Tbsp. Nutritional Yeast Flakes and/or 1 tsp. butter flavor.
44
LIMA BEANS with DILL and ONION (Stovetop)
Fresh Frozen Lima Beans (2 lb. bag)
2 c. Onion, chopped
2 Tbsp. Dill Weed or a hearty stalk of fresh
⅓ c. Olive Oil
1 ½ tsp. Salt
LIMA BEANS with DILL_(Baked)
QUICK PREP :
Cover limas in water & boil for 15 min.
In skillet sauté 2 c. onions in ⅓ c. olive oil
with water, 3-4 Tbsp.
Drain almost all the water out of limas.
Add onion/olive oil & 2 Tbsp. Dill.
Let simmer together on low for 10 min.
When tender stir in 1 ½ tsp. Salt.
__________
Soak lima beans overnight, if dried beans are used. Frozen are available.
Drain in the morning & place in 2 QT covered Casserole dish.
Cover with water about 1” above beans.
Add:
2 c. Onions, chopped
1 Tbsp. Dill Weed
Bake in covered dish at 350° for approximately one hour.
When Tender Stir In:
⅓ c. Olive Oil
1 ½ tsp. Salt
Serve over Brown Rice, Couscous, or Zwieback for a delicious high protein, whole grain, high fiber
entrée.
45
LO MEIN_________________
______________
_
3 bags House Foods Tofu Shirataki,
(original spaghetti shape)
1 10-16 oz. bag frozen Chinese Stir-Fry Mixed Veggies
(with broccoli, water chestnuts, etc.)
1 c. Bean Sprouts
½ c. chopped Mushrooms
½ c. thinly sliced Zucchini
½ c. chopped Scallions
¼ c. chopped Carrots
¼ c. reduced sodium or light Soy Sauce
1 Tbsp. Cornstarch
2 tsp. Veggie-flavored powdered
Consommé/Bouillon
2 tsp. Honey or Agave
DIRECTIONS:
Rinse and drain Tofu Shirataki noodles VERY well. Dry them thoroughly, and run a knife or
kitchen shears through them a few times (so noodles aren’t as long). Set aside. To make sauce,
combine soy sauce, cornstarch, consommé/bouillon, and sweetener with ½ cup of hot water.
Stir well and set aside. Bring a large pan or a Wok sprayed with non-stick spray to medium-high
heat. Add all the veggies, frozen and fresh.
Stirring frequently, cook for 5-7 minutes until frozen veggies are heated. Pour sauce into
pan/wok, stir well, and continue to cook until sauce has thickened. Lastly, add in the noodles,
and cook until entire dish is thoroughly mixed and heated. MAKES: 4 SERVING.
MILLET TOMATO LOAF______________________________________
4 c. Tomato Juice
1 c. chunked Onion
½ c. raw Cashews
1 can chopped Black Olives
1 c. uncooked Millet
½ tsp. Marjoram
½ tsp. Sage
½ tsp. Salt
__
Directions:
Blend smooth 1 cup of the juice with
the onion and cashews. Stir together
all remaining ingredients. Pour into a
sprayed 9” x 13” baking dish, cover
with foil and bake at 350° F for 75
minutes. Remove foil; continue to
bake 10 more minutes.
46
MRS. PRO’S FAMOUS MARINARA SAUCE_______
_____
Used with permission from Rena Provenzano – alias “Grandma Pro” – August 14, 2008.
1 chopped Onion
4 cloves Garlic
3 16 oz. cans Contadina Tomato Sauce
4 16 oz. cans Del Monte Stewed Tomatoes, blended until chunky
1 6 oz. can Contadina Tomato Paste
1 6 oz. can Water
1 Tbsp. Sugar
1 – 2 Veggie Bullion Cubes or 2 Tbsp. Veggie Seasoning
1 small peeled White Potato (remove before serving)
2 tsp. Oregano
2 tsp. Basil
2 Tbsp. Olive Oil
Sauté onion and garlic in olive oil.
Add remaining ingredients and bring to a simmer.
Reduce heat and cook for one hour.
PIZZA ____________________
_
__
WHOLE WHEAT CRUST OPTIONS:
English Muffins
Store bought crust (Mama Mia’s at Publix)
Pita Bread
Homemade Bread Dough
TOPPING/OPTIONS:
BAKE 350° F for 20 minutes.
Your favorite low-fat, low-sugar, and low-sodium Tomato Sauce
Mozzarella for Slicing Cheese
Mock Mozzarella for a White Pizza
Velvet Cheese
Store bought Soy Cheese (higher in fat & sodium than homemade).
Sautéed Mushrooms, Onions, Black Olives, Peppers, etc.
Morning Star Breakfast Sausage Crumbles or Morning Star Griller Crumbles or
Vegetarian Bacon Bits
Tofu – crumbled and seasoned to taste.
47
SLOPPY JOES
Sloppy Joe sandwiches are well named – they’re very, very messy. When was the last time you got to lick
your fingers and slurp up the drippings off the plate? These are especially delicious with a side of steamed
spinach and potato wedges. Serves 4.
1 Onion, chopped
16 oz. frozen vegetarian meat crumbles
or Burger Delight
½ cup Water
8 oz. Tomato paste
1 tsp. Tamari
1 tsp. vegetarian Worcestershire sauce
1 tsp. Brown Sugar
4 whole grain Buns
1 Onion, sliced into thin rounds (opt.)
Sliced Dill Pickles
Sauté onion on high heat in a non-stick skillet for 3 minutes, until just translucent. Add the veggie meat
crumbles (or Burger Delight) and ¼ cup of water to the skillet & cook for 5 minutes, until warmed through.
Stir in the tomato paste. Add the remaining water & stir until thoroughly mixed, using more water as
necessary to make a thick sauce. Stir in the tamari, Worcestershire, and sugar. Place a generous amt.
filling into each bun. Top with sliced onion & pickles.
TAMALE PIE, Adapted___________________________
MIX FIRST:
1 c. Cornmeal
½ tsp. Salt
½ tsp. Garlic
2-3 tsp. Chili Powder
3 Tbsp. Oil
ADD TO FIRST MIXTURE:
1 cup frozen Corn
1 can creamed Corn
1 pint canned no-salt (or low salt)
Tomatoes, cut up
1 can Kidney Beans, drained & rinsed
1 small can sliced Olives
1 Onion, chopped
3 cloves Garlic
Place in oiled casserole; flat dish is best. Bake about 1 hour at 350° F. Makes big recipe.
TOFU RICE____________________
14 – 16 oz. firm Tofu
4 Tbsp. Braggs Liquid Amino Acid
(healthier soy sauce substitute)
4 cloves chopped Garlic
3 c. cooked Brown Rice
1 Tbsp. Olive Oil
1 Onion (slivered in thin strips)
__________
Directions:
Mix Bragg’s & garlic & shake well. Cube tofu
in small ½” pieces. Add to Braggs & garlic.
Shake well. Marinate overnight.
Follow directions for baked rice in BIG CHIP
cookbook. Sauté marinated tofu in olive oil
(save liquid marinade for later). Add onion
& sauté until clear. Add drained marinade &
cooked rice. Stir together until flavors are
well blended. Add a bit more Bragg’s to
your taste. Serve and Enjoy!
48
VEGGIE COUSCOUS________________
1 c. UNCOOKED Couscous
(Olive oil flavored or regular)
1 medium Yellow Squash
1 medium Zucchini
1 large Red Pepper in 1” pieces
½ medium Onion cut in 8 wedges
1 jar Classico Pesto with Sundried Tomatoes
2 Tbsp. Balsamic Vinegar or Cider Vinegar
________
Directions:
Prepare Couscous as directed on pkg.
Spray skillet. Cook onion, squashes, and
peppers. Add Pesto, vinegar & Couscous to
cooked veggies. May be served warm or as
a cold salad. Use any veggies you want.
VEGGIE STIR FRY____________________________
½ c. Pineapple juice
1 Tbsp. Sugar
1 Tbsp. Lemon juice
1 Tbsp. Cornstarch
1 tsp. Soy Sauce
½ Tbsp. Olive oil
½ c. Scallions, chopped
1 c. Broccoli florets
1 c. Cauliflower florets
1 c. Carrots, sliced
1 c. Celery, sliced
1 c. Zucchini, sliced half moon
1 c. Red Peppers, sliced
1 tsp. Garlic, chopped
__
Directions:
Combine the first 5 ingredients in bowl
Set aside. In large sauté pan or wok, over
medium heat, add scallions, broccoli,
cauliflower, carrots, garlic & celery. Stir
and cook for about 2 minutes. Add
zucchini & peppers to mixture & stir. Cover
pan for 1 minute. Add sauce & stir. Bring
to boil for 1 minute & cook 1 minute, keep
covered.
Serve immediately.
Recipe Makes 4 Servings.
Nutritional Facts: Serving Size – 220g.
Calories 98
Calories from Fat 19(19%)
Amt. Per Serv. % DV Total Fat 2.1g (3%)
Saturated Fat 0.3g (1%)
Monounsaturated Fat 1.3g
Polyunsaturated Fat 0.4g
Trans-Fats 0.0g
Cholesterol 0mg (0%)
Sodium 142mg (5%)
Potassium 532mg (15%)
Iron 1mg. (5%)
Total Carbohydrate 19.5g (6%)
Dietary Fiber 3.3g (13%)
Sugars 11.1g
Protein 2.8g (5%)
Vitamin A 6627 mcg (132%)
Vitamin B6 0.4mg (18%)
Vitamin B12 0.0mcg (0%)
Vitamin C 114 mg (190%)
Vitamin E 1mcg. (3%)
Calcium 55mg (5%)
49
ZUCCHINI BURGERS – Small Recipe___________________
2 c. grated Zucchini (approx. 1 lb.)
1½ Tbsp. Bill’s Best Seasoning
½ tsp. Salt
1 small Onion, minced
1 clove Garlic, minced
1 Carrot, finely grated
⅓ c. Walnuts, chopped fine
¼ c. nutritional Yeast Flakes
1 c. Quick Oats
½ c. Gluten Flour
ZUCCHINI PASTA______________
1.
2.
3.
Directions:
Place zucchini in a medium size bowl. Mix
well with Bill’s Best Seasoning & salt. Set
aside while you chop the vegetables. (This
forms the liquid for the patties.) In another
medium size bowl mix together the
walnuts, yeast flakes, oats and flour. Stir in
the chopped vegetables and lastly add
seasoned zucchini, mixing well. Form
burgers with a large-mouth ring jar lid to
make burger-sized patties. Place on sprayed
cookie sheet & bake at 350°F for 15
minutes on one side. Turn & bake another
15-20 minutes on other side till lightly
browned. These freeze well.
_____________
__ _
Prepare zucchini with spiral slicer.
Cover with your favorite heated spaghetti sauce.
Eat and enjoy!
BENEFITS:
DELICIOUS – SIMPLE - LOW CALORIE - LOW FAT - RAW VEGETABLE DISH
VERY, VERY, VERY NUTRITIOUS!
50
ZUCCHINI PATTIES – Large Recipe_____________
__
8 c. Raw Zucchini (about 4 lbs.) puréed in food processor, packed into cup to measure.
6 Tbsp. McKay’s Beef Style Seasoning
Place into large bowl and let stand for 15 minutes. This forms the liquid for the patties.
4 c. Onions, chopped fine in a food processor
1⅓ c. Walnuts, chopped in food processor
1-3 tsp. Garlic, minced very fine
Add onions, minced garlic, and walnuts to zucchini mixture.
1 c. Nutritional Yeast Flakes
2 c. Quick Oats
4 c. Vital Gluten Flour
1 tsp. Ground Thyme
1 Tbsp Rubbed Sage
1 Tbsp. Oregano
1 Tbsp. Basil
1 Tbsp. Garlic Powder
1 tsp. Sea Salt
Directions:
Place dry ingredients in another bowl & mix well.
Mix with zucchini mixture, onions & nuts. Knead
well with hands to develop gluten (about 5
minutes). Set aside for 30 minutes to firm up the
gluten. Preheat oven to 400-425° F. Form patties
with ring mold or large jar cap to make burgersized patties. Place on oil sprayed cookie sheet &
bake 15 min. on one side, turn & bake 15 min. on
other side. Patties will be brown and firm.
NOTES:
1. Use a very heavy gauge cookie sheet for best browning results. Do not use an insulated cookie
sheet.
2. The seasonings are one’s that I like, use what you like, including changing the
amount as well as the seasonings themselves.
3. Dampen hands with water if patties stick while forming. (I spray the patty themselves with an
olive oil spray pump. Spray patty just before setting down into pan, spray the other side when
you turn.)
4. Use this recipe for “meat” balls, but instead of patties form the mixture into balls and bake,
rolling them 1 quarter-turn every 5 minutes of baking.
5. This recipe can easily be halved.
6. Patties will freeze well. Make ahead and keep on hand for a quick meal preparation.
51
52
Soups, Vegetables
& Salad Recipes
SOUPS
GARDEN VEGETABLE SOUP ......................................................................................55
KALE SOUP ..............................................................................................................55
LENTIL SOUP ...........................................................................................................56
PERFECT PEA SOUP..................................................................................................56
VEGETABLES AND SALADS
BEETS - Roasted ......................................................................................................57
COLE SLAW .............................................................................................................57
GARLIC - Roasted.....................................................................................................57
GREAT GREENS........................................................................................................58
MUNG BEAN SALAD ................................................................................................58
QUINOA SALAD .......................................................................................................59
QUINOA and BEAN SPROUT SALAD ..........................................................................59
POTATOES - SCALLOPED ..........................................................................................60
POTATOES – BAKED with TOPPINGS ........................................................................60
VEGETABLES - ROASTED ..........................................................................................61
53
54
GARDEN VEGETABLE SOUP___ __________
⅔ c. sliced Carrot
½ c. diced Onion
2 Garlic cloves, minced
3 c. fat-free vegetable broth
1 ½ c. diced green Cabbage
½ c Green Beans
1 Tbsp. Tomato Paste
½ tsp. dried Basil
¼ tsp. dried Oregano
¼ tsp. Salt
½ c. diced Zucchini
KALE SOUP_______________________
_____
Directions:
1. In large saucepan sprayed with non-stick
cooking spray, sauté the carrot, onion, & garlic
over low heat until softened, about 5 min.
2. Add broth, cabbage, beans, tomato paste,
basil, oregano, & salt; bring to a boil. Lower
heat & simmer, covered, about 15 min. or
until beans are tender.
3. Stir in zucchini & heat 3-4 min. Serve hot.
Makes 4 1-cup servings.
Per Serving: 42 Calories; 0g. Fat; 2 g. Fiber
______
__
1 bunch Kale or Savoy Cabbage
3 med. Onions, finely chopped
6 lg. stalks Celery with leaves finely chopped
3 Tbsp. Olive Oil
1 lb. Carrots, peeled & sliced
(a bag of ‘Grabbits’ are easy)
5 - 6” long Idaho Potatoes, peeled & diced
Veggie Chicken Seasoning to taste
2 cans Cannelloni Beans or Red Kidney Beans
Directions:
1. Wash kale and remove stems. Cut fairly small.
2. Cook in 1 ¼ c. water until tender.
3. Sauté celery and onions covered in the oil.
4. Add carrots & potatoes to celery & onions.
5. Cover & continue to sauté until potatoes show clear spots, turning gently
several times. (This step adds definite flavor to the soup.)
6. Add 4-6 cups water to vegetables, depending on how thick you want soup.
7. Add veggie-chicken seasoning to taste. Use ample amt. (Watch salt content.)
8. Bring to boil, then simmer until vegetables are just tender. Drain kale.
9. Add 2 cans drained beans. Simmer 20-30 minutes.
* THIS SOUP RESEMBLES “CARRABBA’S” MINESTRONE IF MADE WITH CABBAGE &
WHITE BEANS.
55
LENTIL SOUP__________________
___________________
3 c. small brown Lentils in 5 QT Dutch Oven
6 cups Water
BRING TO BOIL
Add cold tap water to the pot & lentils will sink. Pour off all the water.
Add:
8 cups NEW water
3 Bay Leaves
1 tsp. Oregano
1 large Onion, chopped
4-6 cloves Garlic, chopped SIMMER FOR APPROX. 20 MIN. UNTIL LENTILS ARE TENDER.
Add:
1 15oz. can Tomato Sauce COOK APPROX. 5 MIN. – ADD MORE WATER IF TOO THICK.
Add:
Salt to Taste
¼ cup Olive Oil (opt.)
PERFECT PEA SOUP_______
_
__________________
16 oz. bag Split Green Peas
8 cups boiling Water
Directions:
1. Place water and peas in crockpot & cook overnight on low.
OR: Cook approximately 1 ½ hrs. simmering on stove top.
2. Salt to taste when thick and tender.
Optional Seasoning:
BAKON YEAST – gives smoked flavor
Onion Powder
Garlic Powder
3. Place large fork of fresh alfalfa sprouts in a bowl and add soup. YUMMY!!!
56
ROASTED BEETS_______________________
1.
2.
3.
4.
5.
6.
_________
Wash beets and trim ends. DO NOT cut ends so close that the beets start to bleed.
Place in covered corning ware dish with 1 inch water.
Bake at 350° F for one hour.
Remove from oven.
Let Cool.
Peel and Enjoy!
COLE SLAW ________________
___
______
Serves: 10
4 c. Green Cabbage, shredded
4 c. Red Cabbage, shredded
2 c. Carrots, coarsely grated
2 Tbsp. Sesame Seeds
1 Tbsp. Dill Flakes
½ c. Tofu Mayonnaise
or Nasoya Nayonaise
¼ c. Soy Milk
PER ONE CUP SERVING:
88 Calories
4 g. Fat (4%)
4 g. Protein (18%)
4 g. Sugar
ROASTED GARLIC______
1.
2.
3.
4.
Directions:
1. Place cabbage, carrots, sesame seeds, and
dill in a salad bowl. Toss well.
2. Mix mayonnaise with soy milk. Pour over
salad. Mix well. (Add additional tofu soy milk
dressing if needed so salad is not dry.)
3. Add to ingredients 2 Tbsp. Vinegar & 1 tsp.
Cane Sugar.
3 g. Fiber
58 mg. Sodium
47 mg. Calcium
0 mg. Cholesterol
___________________________
Place a whole bulb of garlic in covered, sprayed baking dish.
Roast at 350° F for 45-60 minutes.
Remove from oven and pop garlic cloves out of skin.
Spread on crackers or toast for a delightful delicacy.
57
GREAT GREENS________
_
_____ __
One large bag Fresh Greens
3 Tbsp. Vegetarian Chicken Seasoning
2 Tbsp. Garlic Powder
2 Tbsp. Sweet Basil
Bragg’s Liquid Amino Acids or Soy Sauce
Olive Oil
2 Onions, coarsely chopped
5 cloves fresh Garlic, coarsely chopped
MUNG BEAN SALAD____________
2 cups sprouted Mung Beans
½ cup Celery, minced
2 Green Onions, chopped
Juice of 1 Lemon
2 Tbsp. Olive Oil
_
Directions:
1. Cut greens into bite sized pieces & place
in large pot.
2. Cover with water & add spices to pot.
3. Simmer until tender. Approx. 20-30 min.
4. Drain in colander.
5. Save the broth for soup base.
6. Sauté onion & garlic in olive oil.
7. Stir drained greens into sautéed onion &
garlic mixture.
8. Season with Bragg’s Soy Sauce to taste
& serve.
_____
½ tsp. Sea Salt
⅛ - ¼ cup fermented Soy Sauce
Pinch of Cayenne Powder
Preparation: Mix all ingredients together
and marinate for at least one hour.
58
QUINOA SALAD____________________
_
Serves: 8
Directions:
1. Wash quinoa very well under faucet using a
fine mesh colander.
2. In a med. sized pot, bring water to boil. Add
quinoa.
3. Cover & simmer approx. 15 min. until water
Is absorbed.
4. Remove from heat. Add remaining
ingredients to cooled quinoa. Chill.
5. Mix together dressing ingredients thoroughly.
6. Toss over salad.
7. Allow salad to marinate 30 minutes in
refrigerator before serving.
1 ½ cups Quinoa
2 ½ cups Water
Add to cooled Quinoa:
½ cup Green Onions, sliced
2 oz. Black Olives, sliced
1 ½ c. Tomato, diced small
1 ½ c. English Cucumber, diced small
1 ½c. Bell Peppers, red, green and yellow
Dressing:
¼ c. Olive Oil
1/3 c. Lemon Juice
1 tsp. Italian herbs
¼ c. dried Onion flakes
½ tsp. Oregano
½ tsp. Basil
200 Calories
5 g. Protein (10%)
3 g. Fiber
74 mg. Sodium
CHEF’S TIP:
•
Serve with whole-grain pita bread &
hummus for a great meal!
0 mg. Cholesterol
QUINOA AND BEAN SPROUT SALAD________
Serves: 8
1 cup Quinoa
2 cups Water
4 cups Mung Bean Sprouts
⅓ cup Green Onions, sliced
¼ cup Pine Nuts, lightly toasted
Dressing:
3 Tbsp. Bragg’s All Purpose Seasoning
1 Tbsp. Sesame Oil
1 Tbsp. Lemon Juice
1 tsp. Maple Syrup
143 Calories
6 g. Protein (15%)
3 g. Fiber
175 mg. Sodium
8 g. Fat (36%)
41 mg. Calcium
____
3 g. Sugar
__
Directions:
1. Wash quinoa very well using a finemesh colander or sieve.
2. In a medium-sized pot, bring water to boil. Add
quinoa.
3. Cover & simmer 15 min. until water is absorbed.
4. Remove from heat. Chill in refrigerator.
5. Add mung bean sprouts, green onions, & pine
nuts to chilled quinoa.
6. In small bowl, whisk together dressing ingredients.
7. Pour dressing over salad & toss lightly.
8. Serve immediately.
0 mg. Cholesterol
5 g. Fat (32%)
24 mg. Calcium
2 g. Sugar
59
POTATOES – SCALLOPED_____
1 cup raw washed Cashews
4 cups Water
2 tsp. Salt
1 tsp. Basil
2 tsp. Onion Powder
4-6 c. sliced raw Potatoes
2 c. sliced raw Onions
Optional:
2 Tbsp. Nutritional Yeast Flakes
In blended mixture.
BAKED POTATO TOPPINGS____
_______________________
Directions:
1. Blend 1 cup water with 1 cup cashews until
very creamy.
2. Add remainder of spices & water & blend again.
3. Layer sliced potatoes & onions in Pam sprayed
9” x 13” baking dish.
4. Pour cashew mixture over potatoes. Cover and
bake at 350° F. for 1 hr.
5. Uncover & continue to bake until liquid is
absorbed & potatoes are tender, approx. 30
minutes more.
______________
Top your fresh baked potato with any of the following recipes from your FORT MYERS
CHIP COOKBOOK for a delicious nutritious entrée!!
1.
2.
3.
4.
5.
6.
7.
8.
9.
10.
11.
12.
13.
Leftover “Lentil”, “Kale”, or “Perfect Pea Soup”
“Delightful Tofu Dill Dip”
“Cashew Dill Dressing”
“Bean Salsa”
“Avocado Mayo”
“Alfredo Sauce”
“Cashew Pimento Cheese”
“Country Style Gravy”
“Mock Mozzarella”
“Hummus”
“Corn Butter”
“Chili”
“Tofu Cream Cheese”
60
ROASTED VEGETABLES
Preheat oven: 450° F.
Prepare:
2 red Peppers, cut in strips
1 green Pepper, cut in strips
1 yellow Squash, sliced diagonally
1 Zucchini, sliced diagonally
1 Onion (sweet or red), quartered
1 can or jar Artichoke hearts (12 oz. not packed in brine), drained
Coat cookie sheet or roaster pan with pan spray or olive oil.
Toss vegetables in a plastic bag with just enough olive oil to coat them lightly, then arrange them
in an even layer in the pan OR give them two coats of pan spray after they’re in the pan.
Sprinkle with:
1 tsp. Thyme, opt.
½ tsp. Salt
Celery Salt
Garlic salt and/or seasoning Salt (optional)
Bake:
25 – 30 minutes at 450° F, shaking once or twice to prevent scorching.
Serve:
Over a cooked whole grain (rice, quinoa, etc.) or in a sandwich wrap.
Round out the meal with a bean salad or tofu dish, if desired. This recipe
makes great leftovers.
61
62
DESSERTS
APPLE ICING BREAD.................................................................................................65
APPLE SPICE TIMBALE CAKE .....................................................................................65
BANANA DATE COOKIES ..........................................................................................66
BLUEBERRY PIE........................................................................................................66
BREAKFAST BONANZA COOKIES...............................................................................67
CAROB PIE ..............................................................................................................67
CASHEW MAPLE CRÈME ..........................................................................................68
CHEWY CHIA-OATMEAL BARS ..................................................................................69
"OUTRAGEOUS" CORN MUFFINS .............................................................................69
DRIED FRUIT BALLS..................................................................................................70
FRUIT PIZZA ............................................................................................................70
FRUIT SHAKES .........................................................................................................71
FRUIT SMOOTHIE ....................................................................................................72
FUDGY CAROB BROWNIES .......................................................................................73
GRANOLA CRUMB CRUST ........................................................................................74
LEMON PIE #1 .........................................................................................................74
LEMON PIE #2 .........................................................................................................74
POLYNESIAN FRUIT BARS .........................................................................................75
STUFFED MEDJOOL DATES .......................................................................................75
TROPICAL CHEESECAKE............................................................................................76
63
64
APPLE ICING BREAD______
______________________
One loaf whole wheat bread recipe (see Breakfast and breads section)
3-4 cups unsweetened Applesauce
¾ cup Raisins
½ cup unsweetened coconut
Spread bread dough on sprayed round pizza pan or cookie sheet
Sprinkle with raisins.
Spread applesauce on top.
Sprinkle coconut on top.
Let Raise in warm spot approximately one hour.
Bake in preheated 350° F oven for 25 minutes.
OPTIONAL:
Try adding some cinnamon and/or pie spice.
APPLE SPICE TIMBALE CAKE________________
Flourless Apple Spice Timbale with Cashew Maple Crème
2 cups fresh Apples, shredded
1 ½ cups dried Apple, minced
1 ½ cups raw Pecans or Walnuts, finely ground
1 cup dried shredded Coconut
¼ cup Currants or Raisins
1 ½ cups soft Dates, pitted and ground
1 ½ tsp. Cinnamon
1 ½ Tbsp. Orange Zest
2 ½ Tbsp. Mesquite Powder, (opt.)
1 tsp. Nutmeg
½ tsp. Celtic Sea Salt
_________
Preparation:
1. Place all cake ingredients into a mixing
bowl and hand-mix gently yet
thoroughly, set aside.
2. Using a small cylinder (or cake pan) press
the cake batter firmly in for desired
thickness. Remove cylinder.
3. Garnish with Cashew Maple Crème and
finish with fresh berries or currants.
4. Chill before serving.
65
BANANA DATE COOKIES____________
______________
How about a cookie with your Banana Ice Cream?
3 mashed Bananas
1 cup Dates, chopped
½ cup chopped Walnuts
½ tsp. Salt
1 tsp. Vanilla
2 cups Quick Oats
1 cup Raisins
1 cup unsweetened Coconut
Nutritional Analysis per Cookie:
118 Calories
20 g. Carbohydrates
4.3 g. Fat
2.1 g. Protein
Directions:
1. Mash banana & mix with all ingredients.
2. Drop by Tbsp. onto non-stick cookie sheet.
Flatten with fork.
3. Bake at 350° F for 25 minutes.
4. These are best eaten within several hours
from the oven. Next day, reheat to crisp
before serving.
0 mg. Cholesterol
2.5 g. Fiber
BLUEBERRY PIE_______________________
Serves: 8
____
13 mg. Calcium
.72 mg. Iron
52 mg. Sodium
_______
CRUST
1 cup Dates, chopped
⅓ cup Water
¾ cup Grape-Nuts
½ cup Quick Oats
¼ cup Pecans, finely ground
Directions for Crust:
1. Place dates & water in small pot. Bring to boil.
Simmer until dates are soft. Mash dates.
2. Place dates into mixing bowl. Add remaining
ingredients & mix well with a fork.
3. Press into bottom of pie plate & up sides.
4. Bake at 350° F for 12 min. Cool to room temp.
FILLING
2 cups Blueberries, frozen
1 cup Grape juice, frozen
Concentrate, undiluted
¼ cup Minute Tapioca
1 tsp. Vanilla Extract
1 Tbsp. Lemon Juice
Directions for Filling:
1. Place grape juice & tapioca in med-sized pot.
Let stand 5 minutes.
2. Bring pot to boil, then reduce heat to simmer
for 5 minutes.
3. Add blueberries, lemon juice, vanilla to pot.
4. Simmer for another 5 minutes, or until tapioca
granules turn clear in color.
5. Pour into crust in pie plate. Chill in refrigerator
until firm.
PER 2-INCH PIECE:
214 Calories
5 g. Fiber
4 g. Protein (6%)
56 mg. Sodium
0 mg. Cholesterol
4 g. Fat (15%)
26 mg. Calcium
22 g. Sugar
66
BREAKFAST BONANZA COOKIES____
WHIZ IN BLENDER:
1 cup soaked raw Soybeans
1 cup Date pieces
1 Tbsp. Vanilla
____
__________
¾ cup Cashews
2 ½ cup Water
1 pkg. Yeast
⅛ tsp. Ascorbic Acid (Vitamin C – opt.)
ADD ABOVE TO MIXING BOWL WITH:
2 c. Whole Wheat flour
2 c. Oats
½ c. Barley Flour
2 c. Raisins
1 tsp. Salt
½ c. Sunflower Seeds
OPTIONAL:
1 c. unsweetened Coconut
1 c. chopped Walnuts
1 c. diced dried Papaya
Stir well. Drop by tablespoonful on PAM sprayed cookie sheet. Bake at 350° F for 20 minutes.
Let cool completely.
Fresh fruit with these cookies makes a wholesome, delicious breakfast on the run.
CAROB PIE
4 cups Cashew Milk
½ cup Honey or Agave or 1 c. Date Butter
¼ cup unsweetened Coconut
6 Tbsp. Cornstarch
1 tsp. Coffee Substitute
6 Tbsp. Carob Powder
½ tsp. Salt
1 Tbsp. Vanilla
Directions:
1. Make cashew milk by blending 1 c. cashews with
1 c. water until creamy. Add enough water to
equal 4 cups total.
2. Add remaining ingredients & blend on high until
creamy.
3. Pour into saucepan and cook over medium heat
stirring constantly (wire whisk works well) until
thick.
4. Pour into baked pie shell.
5. Sprinkle with coconut.
6. Chill overnight before serving. YUM!!!
67
CASHEW MAPLE CRÈME ________________________________
Flourless Apple Spice Timbale with Cashew Maple Crème
Cashew Maple Crème with Citrus ingredients:
1 ½ c. whole raw Cashews, soaked in filtered Water 4-6 hours, then strained.
½ c. liquid sweetener such as pure Maple syrup, Agave nectar, or Date syrup
¼ c. fresh Lemon juice
2 Tbsp. cold-pressed Coconut oil or Coconut butter (opt.)
½ tsp. fresh Vanilla bean, scraped, or 1 tsp. pure alcohol-free Vanilla Extract
¼ tsp. Celtic Sea Salt
2 Tbsp. fresh Lemon and Lime zest
Preparation:
1. Blend the soaked cashews, liquid sweetener, fresh lemon juice, coconut oil, vanilla and sea
salt in a high-speed blender. Note: Depending on the strength of the blender, you may need to
add a bit of filtered water for desired consistence.
2. Once smooth, fold in the fresh citrus.
3. Chill and depending on the thickness, spread or drizzle on cake.
Suggestion:
Make extra “Apple Spice Timbale Cake” for tasty granola bars; kids of all ages love them. Simply
form the cake into small bars, place on dehydrator screens, and dehydrate at 110° F. for 10-12
hours until dry. Keep in a sealed container.
68
CHEWY CHIA-OATMEAL BARS _____________________________________
Replaces granola bars and adapts to special needs diets
Ingredients:
⅔ c. water
Yields 12 servings
2 Tbsp. chia seed
⅓ c. nut butter (peanut butter, almond butter, sun butter, tahini, soy butter)
⅓ c. sweetener (honey, agave nectar, maple syrup, molasses)
½ c. applesauce, orange juice or other fruit juice or purée
1 c. dried fruit (raisins, date pieces, chopped apricots, dried cherries)
1 tsp. spice or flavoring (cinnamon, nutmeg, vanilla, lemon extract, maple flavoring)
3 c. rolled oats
½ tsp. salt
Directions:
Preheat oven to 350°.
Combine chia seed and water. Set aside.
Mix together nut butter, sweetener, applesauce, dried fruit, flavoring and salt.
Stir in oats. Add chia mixture (should now be like gel.) Mix well.
Spray or oil an 8”x8” pan. Press mixture into pan.
Bake for 35 minutes. Let cool and cut into 25 squares or 12 1½” x4” bars.
VARIATIONS:
Add chopped nuts, pumpkin or sunflower seeds, shredded coconut, or carob chips in addition to,
or as replacement for some or all of the dried fruit.
Replace rolled oats with rolled multigrain flakes.
Add carob powder or additional flavorings or spices.
Lower fat & nut free version: substitute applesauce for the nut butter
Diabetic version: use a lower glycemic sweetener such as brown rice syrup, substitute nuts or
seeds for the dried fruit, substitute rolled barley for the rolled oats, if desired.
Gluten free version: use rolled oats that are certified gluten free.
“OUTRAGEOUS” CORN MUFFINS_(FAT-FREE)_ _______________________
Based on a recipe from Bob’s Red Mill. Good for breakfast, or any other time.
⅓ c. corn meal
⅓ c. soy, spelt or oat flour
1 c. whole wheat pastry flour
¼ c. wheat germ
1 tsp. baking soda
½ tsp. salt
1 c. ground almonds (optional)
1 Tbsp. egg substitute
¾ c. soy milk
1 Tbsp. lemon juice
½ c. applesauce
6 Tbsp. orange juice concentrate
½ c. raisins or currants
½ c. diced dried apricots
⅓ c. honey
2 tsp. vanilla
Mix dry ingredients and fruit together in a large bowl. Combine liquid ingredients and stir into
dry ingredients just until moistened. Do not over stir; batter should be lumpy. Fill oiled or paperlined muffin tins 2/3 full. Bake in preheated 350 oven 25 minutes. Makes 12 muffins.
69
DRIED FRUIT BALLS
Diet Type: Sugar Free
Cooking Time: Under 15 minutes
Servings: 6
Author: Polly Pitchford, Full Spectrum Health
Ingredients:
1 cup pitted Dates
¼ cup Walnuts
¼ cup rolled Oats, not instant
¼ cup Cocoa or Carob Powder
Directions:
Place all ingredients in a food processor and blend until thoroughly combined. The
mixture should look like a lumpy paste. With slightly wet hands, roll paste into walnutsized balls. Place on wax paper on a tray or plate and freeze until firm. Store in baggies
in the refrigerator for up to 2 weeks.
NUTRITION FACTS
Serving Size: 1
Servings per Recipe: 6
AMOUNT PER SERVING
Calories: 128
Calories from Fat 36 (6%)
Sodium, 2 mg. (0%)
Carbohydrates, 26 g (8%)
Protein, 2 g.
FRUIT PIZZA
1 large unbaked or Prebaked Crust
½ - 1 cup chopped Raisins
2 cups chopped, dried Apricots
½ c. chopped Nuts
1 ½ cups Water
2 Tbsp. Coconut
2 tsp. Vanilla
1 c. unsweetened Pineapple, crushed or chunks, with juice
Directions:
1. Lightly boil the apricots and water for 5 minutes. Let stand for 10 minutes to soften.
2. Blend half of the apricots with most of the water in the pan; empty into a bowl.
3. Blend pineapple with remaining apricots and vanilla; stir all of the apricot mixture together.
4. Let cool for a few minutes then spread on dough using ONE of the following options:
A. Spread the apricot mixture on an unbaked crust. Sprinkle on the raisins, nuts and
coconut. Bake at 350° F for 35 minutes, until the crust is lightly browned.
B. Sprinkle the apricot mixture on a prebaked crust. Sprinkle on the raisins, nuts and
coconut. Bake at 350° F for 30 minutes, until the crust is lightly browned.
VARIATIONS:
1. Use 2 ½ - 3 cups of Dried Fruit Jam or applesauce, in place of apricot mixture.
2. After the pizza is baked, decorate the top with chopped, sliced, fresh, or canned fruit. The
coconut sprinkled on top is optional.
70
FRUIT SHAKES
BASIC RECIPE:
1 cup Soy Milk (preferable vanilla, but can use regular)
1 medium frozen banana*
1 small handful (9-10) Almonds (or 1 Tbsp. Almond butter if using a low power blender)
Blend until smooth.
ADDITIONAL FLAVORS:
BLUEBERRY: Make original recipe, adding ½ cup frozen blueberries & slightly more milk to make
smooth.
NUTTY COCONUT: Make original recipe, substituting pecans for the almonds & adding ¼ tsp.
coconut extract.
CHOCOLATE OR CAROB & PEPPERMINT: Make original recipe, adding ¼ tsp. peppermint extract
& 1 Tbsp. cocoa or carob powder.
STRAWBERRY: Make original recipe, adding a few frozen strawberries, 1-2 tsp. maple syrup, &
slightly more milk to make smooth.
*To freeze bananas; Let bananas ripen until they become speckled. Peel, removing any bruised
spots, and freeze in Ziploc bags at least 24 hours before using.
71
FRUIT SMOOTHIE
INGREDIENTS:
1 cup Vanilla Soymilk
1 cup frozen Fruit (Strawberries are esp. delicious)
1 Tbsp. ground Flax Seed
1 frozen Banana, broken into pieces, (opt.)
2 tsp. Sweetener of your choice such as sugar, agave nectar or a pinch of stevia powder
DIRECTIONS:
1.
2.
3.
4.
Put all ingredients in the blender.
Blend until smooth.
Add more milk if too thick.
Drink immediately and enjoy!
SUGGESTIONS:
•
•
•
•
•
•
•
•
Non-dairy “milk” beverages come in a large variety. You can purchase unsweetened or
sweetened ones.
Fruit can be fresh or frozen.
Apple, banana, blueberry, peach, pineapple, mango, mixed berry, strawberry, and
tropical fruit make some of the best smoothies.
Frozen fruit makes your smoothie frostier.
Frozen bananas will make the smoothie thicker and creamier.
Using one fruit at a time gives a distinct flavor. Two or more fruits will make a “mixed”
flavor.
Apples have more water and will make your smoothie thinner.
Be sure to take pits out of peaches and seeds out of apples, etc.
72
FUDGY CAROB BROWNIES ________________________________________
Ingredients:
1 cup whole wheat flour
1 cup oat flour
1 cup carob chips
1 cup coarsely ground walnuts
¼ cup oil
¼ cup unsweetened applesauce
½ cup carob powder
½ cup soy milk
2 Tbsp vanilla
1 cup honey or agave nectar
1 tsp salt
1 Tbsp coffee substitute (optional)
1 Tbsp butter flavoring (optional)
Preparation:
1.
2.
3.
4.
5.
6.
7.
8.
9.
Preheat oven to 375°.
Spray 8” x 8” baking dish.
Stir flours, carob chips and nuts together.
Blend remaining ingredients on high for one minute.
Pour over dry ingredients and fold together quickly.
Spread batter into baking dish and bake at 375° for 15 minutes.
Reduce heat to 350° and bake for 15 minutes more. Do not over bake.
Allow to cool.
Frost with the following.
Frosting:
½ cup peanut or almond butter
1½ cups malt barley sweetened carob chips
1.
2.
3.
4.
5.
Spread nut butter in bottom of small crock pot.
Pour carob chips on top.
Heat on low approximately 45 minutes.
Stir together when carob chips are very shiny.
Spread mixture on brownies.
73
GRANOLA CRUMB CRUST
3 c. ground Granola
2 tsp. Coriander
1 tsp. Cinnamon
3-4 Tbsp. Applesauce
2 Tbsp. Water
Blend 2 c. granola on high until fine. Pour into bowl & repeat. (2c. granola= 1½ - 1 ⅔ c. ground).
Measure 3 c. ground granola & put in bowl. Add remaining ingredients. Stir together with fork &
then mix together well with hands. Press into bottom & sides of 9” x 13” baking dish. Bake at
350° F for 25 minutes.
LEMON PIE #1
Dr. Diehl’s recipe CHIP cookbook, page 145.
I used 3 c. pineapple juice instead of water.
LEMON PIE #2_________________________
Country Life Cookbook, page 55.
_____________ ________
3 c. unsweetened Pineapple juice
½ c. Orange juice concentrate
6 Tbsp. Cornstarch
7 Tbsp. Honey
⅛ tsp. Salt
6 Tbsp. Lemon juice
¼ c. unsweetened Coconut
Blend all ingredients for 20 seconds. Empty into saucepan and cook over medium-high heat
stirring constantly until thick. Pour into baked pie shell. Sprinkle with coconut. Chill.
74
POLYNESIAN FRUIT BARS
Make millet flour by blending 1 cup dry millet flour at high speed in blender.
Ingredients:
Filling:
1 cup dry millet or oats
3 c. Rolled Oats
½ c. chopped Nuts
1 c. Orange juice
1 c. Coconut
1 tsp. Salt
1 Banana (mashed)
1 20 oz. can crushed Pineapple
2 cups diced Dates
Directions:
1.
2.
3.
4.
5.
6.
Make flour by blending millet or oats at high speed in a blender.
Mix ingredients. This will make a crumb mixture.
Press half of the mixture firmly into 9” x 12” glass dish sprayed with PAM.
Cook filling until thin & spread over crumb mixture. Top with remaining mixture of oats.
Bake at 350° F for 30 minutes.
Put in toaster oven.
STUFFED MEDJOOL DATES
Large fresh Medjool Dates (Publix has nice ones)
Pecans, almonds, walnuts or nut butter of your choice.
1. Remove pits carefully from dates.
2. Fill opening with a dab of nut butter and your favorite raw nut.
3. Arrange on a doily lined platter. ENJOY!!!
Optional:
1. Stuff with fresh pineapple
2. Roll date in finely ground
un-sweetened coconut.
75
TROPICAL CHEESECAKE
Serves: 10
CRUST:
¾ c. pitted Dates, chopped
¼ c. Water
¾ c. Grape-Nuts cereal
½ c. Quick Oats
3 Tbsp. Almonds, finely chopped
½ tsp. Lemon Extract/Flavoring
FILLING:
2 c Tofu, firm
6 Tbsp. Lime Juice
1 can Pineapple, crushed
(do not drain off juice)
4 - 5 Tbsp. Cornstarch
1 medium Banana, peeled & cut into thirds
½ c. Honey
2 tsp. each-Butter, Lemon, Coconut flavoring
OPTIONAL TOPPING:
1 ½ c. frozen Blueberries or Strawberries
½ c. Water
2 Tbsp. Cornstarch
OR: Garnish with lime slices.
Directions:
1. Bring dates & water to a boil. Reduce heat to low
& simmer, 5 minutes covered and until soft.
2. Add remaining crust ingredients to date mixture.
Mix well.
3. Press mixture into the bottom of a lightly oil-sprayed
9” springform pan while still warm. Set aside.
4. Place tofu, lime juice, and half of pineapple
into a blender. Add butter, lemon, coconut flavorings.
Blend until very smooth. Pour into a bowl.
5. Place the remaining pineapple, cornstarch, banana,
and honey in blender and blend until very smooth.
Pour into bowl with other half of mixture. Mix
together well.
6. Pour mixture over crust.
7. Bake at 350° approximately 55 + minutes or
until edge of cake is browned slightly and center is
firm. Sprinkle large shred coconut over top after 30
min. of baking. Cool to room temperature.
8. In a small pot, mix together frozen berries, water,
and cornstarch.
9. Cook over medium heat until it has thickened and is
clear in color.
10. Spread fruit mixture over the top of the cheesecake.
11. Chill before serving. Slice into 10 pieces.
CHEF’S TIP:
• Garnish each slice with a fresh lime slice.
PER 1½-INCH SLICE
197 Calories
4 g. Fiber
4 g. Protein (8%)
61 mg. Sodium
0 mg. Cholesterol
2 g. Fat (9%)
42 mg. Calcium
27 g. Sugar
76
PLANNING,
PLANNING,
PLANNING AHEAD
IS
THE KEY TO SUCCESS!
Make sure you have the following on hand at all times:
1. Whole Grains
2. Whole Grain Breads
3. Fresh Fruits & Vegetables
4. Sweet Potatoes
5. White Potatoes
6. Canned Beans
7. Nut Butters
8. Applesauce
9. Raisins
10. Herbal Teas
11. Braggs Liquid Amino Acids
12. Yeast Flakes
13. Tofu
14. Homemade Cheeses
15. Cooked Whole Grain Cereal
16. Hummus
17. Salad Dressing
18. Frozen Patties
19. Waffles
20. Cup up Veggies
21. Refrigerated Tea
22. Brown Rice
77
78
EATING OUT WITH SUCCESS
1. Tame your appetite
Don’t go out to eat when famished.
Stay on a reasonable eating schedule.
Eat a high-fiber snack before you go out.
2. Rehearse your choices
Decide why you are going to the event.
Imagine yourself making choices at the event.
If possible, take a “healthy dish” to contribute.
3. Beverages
Choose water over any other beverage.
Sparkling water with lemon or lime is a good option.
Stay away from alcohol – many people find it hard to make healthy choices after an
alcoholic drink.
Ask for herb teas rather than caffeinated beverages.
If you want to use something other than water consider the calories in your choice:
Grape or Prune juice
180 cal/cup
Apple, Cranberry, Pineapple
120 cal/cup
Orange, Grapefruit
80 cal/cup
V-8, Tomato
20 cal/cup
4. Focus on the people for whom the social event is planned.
5. Eat slowly and when finished, remove yourself from the food area if possible.
6. In a restaurant:
a. Call ahead & talk with the chef about what you need, i.e., vegetarian, non-meat,
low fat, no lard, cheese or cream sauce. Ask if they use trans-fats in their cooking.
b. Ask the waitress or hostess to make a “healthy” recommendation for you.
c. Order a la carte instead of from the dinner menu – there is usually always a baked
potato and salad available.
d. Ask for low-calorie/low-fat dressing on the side (or take your own bottle!).
e. Choose pasta or a non-meat entrée.
f. Consider ethnic restaurants that often have marvelous options. Ask around for
vegetarian restaurants or check the web.
g. Buffet dining often provides many good choices – just watch gravies/sauces.
79
ADAPTING AT POPULAR RESTAURANTS
ITALIAN
Spaghetti with marinara sauce
Capillini Pomodoro (Olive Garden)
Ask for dry bread & salad with no cheese & little or no dressing.
Pizza – ask for no meat and no cheese – surprisingly good.
CHINESE
Ask for little or no oil
Avoid fried won ton skins
Ask for tofu dishes or if they can substitute tofu for meat.
JAPANESE
Vegetarian sukiyaki
Vegetable stir-fry
Avoid fried tempura.
MEXICAN
Ask for “beans from the pot’ before they are refried.
Be sure beans are not refried in lard, a highly saturated fat.
Ask for no cheese toppings.
Order vegetarian fajitas done with little or no oil.
Bring fat-free chips and enjoy salsa on the house.
Order bean burrito with no cheese or sour cream.
MIDDLE EAST
Provide many vegetarian dishes and delicious stuffed pocket bread.
EAST INDIAN
Many vegetarian dishes, but ask that they be prepared without “ghee”
(the traditional clarified butter).
Order delicious wheat “chapatti”.
THAI
Ask for a vegetarian dish with as little oil as possible.
May need to ask for less spice as Thai food can be very hot.
Ask to substitute tofu for pork or other meats.
80
GOD’S PHARMACY
A FRIEND SENT THIS TO ME. It’s been said that God first separated the salt water from
the fresh, made dry land, planted a garden, made animals and fish . . . all before
making a human. He made and provided what we’d need before we were born.
These are best & more powerful when eaten raw. We’re such slow learners . . .
______________________________________________________________________________________
God left us a great clue as to what foods help what part of our body!
God’s Pharmacy! Amazing!
A sliced Carrot looks like the human eye. The pupil;, iris and radiating
lines look just like the human eye . . . and YES, science now shows carrots greatly enhance
blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and
is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart
and blood food.
Grapes hand in a cluster that has the shape of the heart. Each grape looks
like a blood cell and all of the research today shows grapes are also profound heart and blood
vitalizing food.
81
A Walnut looks like a little brain, a left and right hemisphere, upper
cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neocortex. We now know walnuts help develop more than three (3) dozen neurotransmitters for
brain function.
Kidney Beans actually heal and help maintain kidney function and yes,
they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These foods
specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If
you don’t have enough sodium in your diet, the body pulls it from the bones, thus making
them weak. These foods replenish the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb
and cervix of the female – they look just like these organs. Today’s research shows that when
a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and
prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow
an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical
constituents of nutrition in each one of these foods (modern science has only studied and
named about 141 of them.)
82
Figs art full of seeds and hang in twos when they grow. Figs increase
the mobility of male sperm and increase the numbers of sperm as well to overcome male
sterility.
index of diabetics.
Sweet Potatoes look like the pancreas and actually balance the glycemic
Olives assist the health and function of the ovaries.
Oranges, Grapefruits, and other Citrus fruits look just like the mammary
glands of the female and actually assist the health of the breasts and the movement of lymph
in and out of the breasts.
Onions look like the body’s cells. Today’s research shows onions help clear
waste materials from all of the body cells. They even produce tears which wash the epithelial
layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and
dangerous free radicals from the body.
83
84
New Recipes
15 BEAN SOUP ........................................................................................................87
CAROB CHIP CANDY ................................................................................................87
MARVELOUS MUSHROOM SAUCE............................................................................88
RAW WALNUT SPREAD ............................................................................................88
MOCKAMOLE ..........................................................................................................89
SEITAN CHICKEN BREASTS .......................................................................................90
VEGANDAD’S HOMEMADE SAUSAGES .....................................................................91
CONFETTI SALAD .....................................................................................................92
SLICED TOFU SEASONING ........................................................................................92
AMBROSIA ..............................................................................................................93
BLACK BEAN GLUTEN STEAKS ..................................................................................94
CRUNCHY SOY-CORN SALAD ....................................................................................95
DILLY CARROTS and GREEN BEANS...........................................................................95
EASY BEAN SALAD ...................................................................................................96
FIVE MINUTE CAROB CAKE ......................................................................................96
GRILLED BEAN BURGERS..........................................................................................97
IT’S EASY BEING GREEN SMOOTHIE..........................................................................97
LEMON ZUCCHINI, CHICKPEA and LIMA BEAN SALAD ...............................................98
ROASTED RED PEPPER HUMMUS .............................................................................99
SPINACH, BEET & ORANGE SALAD with AGAVE DRESSING ...................................... 100
WHITE BEAN SPREAD with SUN-DRIED TOMATOES ................................................ 101
ZIPPY YAMS and BOK CHOY ................................................................................... 102
85
86
15 BEAN SOUP
Ingredients:
1 package Hurst 15 Bean soup
3 qts. water (2 qts if you soak beans first)
1 c. carrots, chopped
1 c. celery, chopped
1 medium onion, chopped
4-8 cloves garlic, minced
1-2 T. McKay’s Vegetarian Chicken Seasoning (no MSG kind) or
Bill’s Best Chik’nish or
Veggie Better Than Bullion
¼ c. McCormick’s Imitation Bac’n Pieces
1 T. Liquid Smoke
Optional Seasonings:
1 tsp. basil (optional)
1 tsp. tarragon (optional)
For beans with a kick add
1-2 tsp. cumin
1 serrano pepper, finely chopped
Preparation:
1.
2.
3.
4.
THROW AWAY THE SEASONING PACKET THAT COMES WITH THE BEANS! Way too much salt.
Place beans and seasonings in a crock pot and cover with water 1-2” deep.
Cook overnight high.
Add veggies in the morning and cook on low for about 4 hours.
CAROB CHIP CANDY
NOTE: Melting the carob is the tricky part of this recipe. In lieu of the crock pot I run the carob
chips through my Champion Juicer for a smoother consistency.
Ingredients:
1 c. organic peanut or almond butter
3 c. non-dairy, barley malt sweetened carob chips
Preparation:
5.
6.
7.
8.
9.
10.
Spread nut butter in crock pot.
Sprinkle carob chips on top and heat for about 45 minutes on low.
Stir when carob is shiny and beginning to melt.
Stir several times until the chips become smooth.
Drop mixture by spoonful on waxed paper covered cookie sheet or candy molds.
Refrigerate or freeze to harden.
Options:
Add 1 cup unsweetened coconut OR 3 cups Rice Krispies®
87
MARVELOUS MUSHROOM SAUCE
Makes about 2 cups)
Serve this sauce on Seitan Chicken Breasts, grilled Portobello mushrooms or baked potatoes.
Heck, it’s even good on toast.
Ingredients:
1 T. olive oil
1 small yellow onion, grated
1 garlic clove, minced
4 oz. mushrooms, sliced (about 1 cup)
2 T. all-purpose flour
1½ c. vegetable stock or water
1 T. tamari, soy sauce or Bragg’s Liquid Aminos™
1 tsp. minced fresh thyme leaves or ½ tsp. dried
Salt and pepper to taste
Preparation:
1.
2.
3.
4.
5.
6.
7.
Heat the oil in a medium-size saucepan over medium heat.
Add the onion and garlic, cover and cook, stirring a few times until softened, about 5
minutes.
Add the mushrooms and cook, stirring, for 2 minutes longer.
Stir in the flour and cook, stirring, for 1 minute.
Stir in the stock, tamari, thyme and salt and pepper to taste.
Cook, stirring, until thickened, 3 to 5 minutes.
Serve hot.
From “The Vegetarian Meat and Potatoes Cookbook” by Robin Robertson
RAW WALNUT SPREAD
Use this spread on crackers, as a filling for lettuce wraps or celery, or as a vegetable dip.
Ingredients:
2 c. walnuts
2 stalks celery
1 c. green onion
1 bell pepper (any color)
¾ c. sundried tomatoes
1 tsp. salt
Preparation:
1.
2.
Chop walnuts, celery, onion, bell pepper and tomatoes.
Place all ingredients in food processor and process until desired texture is achieved —
chunky or smooth.
88
MOCKAMOLE
Makes 2½ cups (10 ¼-cup servings)
If you long for your favorite south-of-the-border dip, but don't want the fat of avocado, try this
reduced-fat version of guacamole. You can use either green peas or green beans for part of the
avocado. Green peas will give this dip a slightly sweet flavor that we found especially appealing.
The peas in this guacamole help to lower the fat content and they also add cancer-fighting fiber.
Ingredients:
1 c. drained and rinsed canned, fresh or frozen peas
1 ripe avocado, peeled
½ c. mild salsa
1 garlic clove, finely chopped, or
1 tsp. chopped garlic
juice of 1 lemon
½ tsp. ground cumin
1 green onion, chopped (optional)
1 T. fresh cilantro, chopped (optional)
salt and black pepper to taste
Preparation:
1.
2.
3.
4.
5.
If using fresh or frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold
water and drain.
Cut avocado into large chunks.
Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture
is desired, in a food processor.
Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using.)
Add salt and black pepper to taste.
Nutritional Analysis:
Per ¼-cup: 45 calories; 2.7 g fat; 0.4 g saturated fat; 53.5% calories from fat; 0 mg cholesterol; 1.3
g protein; 4.9 g carbohydrate; 1.3 g sugar; 2.1 g fiber; 227 mg sodium; 12 mg calcium; 0.5 mg
iron; 6.1 mg vitamin C; 118 mcg beta-carotene; 0.5 mg vitamin E
Recipe from The Survivor's Handbook, The Cancer Project
89
SEITAN CHICKEN BREASTS
These freeze for quick future meals.
Step 1: Making the cutlets
Ingredients:
¼ c. oats (whiz in a blender until fine)
¼ c. wheat germ
2 ¼ c. gluten flour (use Vital Gluten - it is 90% vs 75% gluten)
½ c. unbleached flour
Seasoning:
1 tsp onion powder
1 tsp garlic powder
¼ tsp basil
1 Tbsp beef style seasoning (Bill's Best or McKay's)
Preparation:
1.
2.
3.
4.
5.
Mix all ingredients in a bowl and stir in 2 - 2¼ cups cold water
Mix and knead on a damp surface (don't over-mix)
Form into long smooth roll
Let rest for 30 minutes (to give gluten time to work)
Slice into individual pieces (you choose serving size)
Step 2: Boiling the cutlets
Ingredients:
10 c. water
½ c. Bragg's Liquid Aminos®
1 Tbsp beef style seasoning (Bill's Best or McKay's)
⅓ c. dehydrated onion
Preparation:
1.
2.
Mix all ingredients in a large pot and bring to a boil.
Add gluten meat pieces and boil about an hour (until broth is all gone)
Step 3: Breading and frying the cutlets
Ingredients:
Preparation:
½ c. nutritional yeast
1 c. whole wheat flour
½ c. corn meal
½ Tbsp garlic powder
½ Tbsp salt
¼ c. dried parsley
1.
2.
3.
4.
5.
Mix all ingredients in a dish.
Bread cutlets with mixture.
Fry coated cutlets in a lightly oiled pan or oiled grill.
Brown cutlets well on both sides.
Serve with your favorite gravy.
TIP: Save the broth from Step 2 for making Marvelous Mushroom Sauce.
90
VEGANDAD’S HOMEMADE SAUSAGES
Makes 6 sausages
This recipe comes from VeganDad's blog. These sausages are great for pizza, pasta dishes and the
like. They're good on a bun or on their own, lightly grilled, and served with mustard or ketchup.
They are easy to make, taste better than anything you can get at the store and contain no
additives whatsoever.
Ingredients:
½ c. black or pinto beans, rinsed and drained
1 c. cold vegetable broth
1 T. olive oil
2 T. soy sauce
2 cloves garlic, very finely minced
¼ c. nutritional yeast
1 tsp. fennel seed, crushed
½ tsp. crushed red pepper flakes
1 tsp. sage
1 tsp. sweet paprika
1 tsp. dried oregano
white pepper to taste
1¼ c. vital wheat gluten (stir in last)
Options:
½ onion
¼ c. sun-dried tomatoes
1 tsp. thyme, rosemary, basil or parsley
Preparation:
1.
2.
3.
4.
5.
6.
7.
8.
Before mixing ingredients bring water to a full boil in your steamer.
Make 6 sheets of tin foil about 12 inches square.
In a large bowl, mash beans until no whole ones are left.
Add all the other ingredients together in the order listed and mix with a fork.
Divide dough into 6 even parts.
Place one part of dough into tin foil and mold into about a 5 inch log.
Wrap dough in tin foil like a Tootsie Roll.
Place wrapped sausages in steamer and steam for 60 minutes (turning once.) It's the
steaming that gives them their sausage-like texture.
TIP: These freeze great for future quick meals
91
CONFETTI SALAD
Makes 5 1-cup servings
The eye appeal of this salad and the crunch texture are welcome changes from traditional lettuce
salads. Add beans and you have a main dish salad. This easy salad is good for a diabetic menu.
Ingredients:
2 cups quick-cooking brown rice, cooked
1⅓ cups frozen whole kernel corn, thawed
½ cup green bell pepper, diced
½ cup red bell pepper, diced
4 green onions, chopped
1 tsp dried thyme
⅓ cup fat-free or reduced-fat Italian dressing
OR BETTER YET
Lemon Juice & Italian Herb Mixture & Garlic Powder
Directions:
1.
2.
Combine rice, corn, bell peppers, onions and thyme.
Pour dressing over mixture and toss well.
SLICED TOFU SEASONING
Ingredients:
½ cup McKays Chicken or Beef (no MSG)
¾ cup nutritional yeast flakes
2 T onion powder
1 T garlic powder
½ T turmeric
1 cup dried parsley or chives
Salt to taste (optional)
Directions:
1.
2.
3.
4.
5.
Slice tofu in ¼ inch slices
Dip slices in seasoning
Lay on sprayed sheet
Bake at 350 for 15 minutes
Turn and bake approx. 10 minutes until slightly browned
92
AMBROSIA
Makes about 4 cups (4 servings)
This colorful fruit salad may be made up to a day in advance if you add the banana just before
serving. Fruit-sweetened desserts not only satisfy a sweet tooth, they’re full of health-promoting
antioxidants. In this case, you’re better off opting for dessert!
Ingredients:
2 oranges, peeled and chopped
2 cups pineapple chunks
1 banana, sliced
¼ cup unsweetened shredded dried coconut
2 to 4 T dried cranberries
1 Tbsp water
½ tsp almond extract
Directions:
1.
2.
Combine the oranges, pineapple, banana, coconut, and cranberries in a medium bowl.
Combine the orange juice concentrate, water, and almond extract in a small bowl. Pour over
the fruit and toss until evenly distributed.
Stored in a covered container in the refrigerator, leftover Ambrosia (without the banana) will
keep for up to 2 days.
Nutrition Information
Per serving (1 cup)
188 calories
11.5% calories from fat
2.4 g fat
1.9 g saturated fat
0 mg cholesterol
1.8 g protein
43.3 g carbohydrate
35.3 g sugar
3.9 g fiber
17 mg sodium
88 mcg beta-carotene
49 mg calcium
0.3 mg vitamin E
0.7 mg iron
61.5 mg vitamin C
Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb
93
BLACK BEAN GLUTEN STEAKS
Ingredients:
2 C drained
1 Medium
½ Cup
½ Cup
1 tsp
1 tsp
1 tsp
1 tsp
1 ½ Cups
¼ Cup
½ Cup
2 Cups
Cooked Black Beans
Onion chopped
Quick Oats
Nutritional Yeast Flakes
Garlic Powder
Onion Powder
McKay’s Beef Style Flavoring
Salt
Cold Water
Olive Oil
Whole Wheat Flour
Gluten Flour
Broth:
1 ½ Cups
1 Medium
¾ Cups
2 Tb
12 Cups Water
Diced Tomatoes
Diced Onion
Bragg’s Liquid Aminos or Soy Sauce
McKay’s Beef Style Flavoring
Directions:
1.
2.
3.
4.
5.
Place black beans, onions, oats, nutritional yeast flakes, seasonings, cold water and olive oil
in blender. Blend until smooth. Pour into a large bowl.
Add the whole wheat flour and gluten flour. Stir until all mixed.
Knead by hand until all flours are incorporated.
Form into a long roll about 2 ½ inches in diameter. Slice ½ inch thick.
Pat gluten pieces into circles and drop into large kettle of boiling broth. Boil gently for 30-35
minutes. Reduce heat and continue cooking for 60 minutes. Let cool.
These can be frozen individually on a cookie sheet. When frozen place all in a ziplock bag until
ready to use. Freezing them individually prevents them from sticking together.
94
CRUNCHY SOY-CORN SALAD
Ingredients:
1 12 oz package shelled green soybeans (edamame), thawed
16 oz sweet corn (white or yellow)
1 cup jicama cut in ¼ inch cubes (or substitute water chestnuts)
⅔ cup celery, diced
½ cup sweet red pepper, diced
⅓ cup green onion, ¼” slices
1 Tbsp minced fresh parsley (or try cilantro)
Dressing:
5 T fresh lemon juice
1 T honey
1½ tsp salt
¼ tsp garlic powder
¼ tsp dry basil
1/8 tsp dried dill weed
Directions:
1.
2.
3.
Mix corn, soybeans, jicama, celery, red pepper, onion and parsley.
Combine dressing ingredients.
Mix dressing with vegetables, chill and serve.
Note: I did not thaw the corn and edamame in advance—since I made the salad a day ahead I
knew they would be thawed by the time it was served, so I just mixed them frozen into the salad.
Recipe from Vital Vittles by Heather Leno (see www.HeaterLeno.com)
DILLY CARROTS and GREEN BEANS
Makes about 7 servings
Ingredients:
½ lb fresh green beans, washed, trimmed an left whole (appx 3 cups)
(I usually use frozen beans that are cut)
¾ cup boiling water. (I use less)
1 tsp sugar (or a sprinkle of stevia)
½ tsp salt
½ tsp dill weed
4 medium carrots, cut in thin 2-3 inch strips
Directions:
1.
2.
3.
Add green beans, sugar, salt and dill to boiling water.
Simmer 5 minutes. Add carrots to green beans.
Simmer until both are done, about 10 minutes.
Serve hot.
95
EASY BEAN SALAD
The simplicity and widespread enjoyment of this salad have made it a Cancer Project classic.
Plus, it has lots of fiber to help move carcinogens and excess cholesterol and hormones out of
your body to improve overall health.
Ingredients:
1 ½ cups cooked or canned kidney beans, rinsed and drained
1 ½ cups cooked or canned pinto beans, rinsed and drained
1 ½ cups cooked or canned black-eyed peas, rinsed and drained
1 10 oz pkg frozen lima beans (preferably Fordhook), thawed,
or 1 ½ cups cooked or canned lima beans, rinsed and drained,
or 1 ½ cups cooked green soybeans (shelled edamame)
1 cup frozen corn, thawed, or cooked fresh corn, chilled
1 large red bell pepper, diced
½ medium red onion, diced
½ cup low-fat or fat-free Italian salad dressing
1 tsp salt
1 tsp ground black pepper
Directions:
1.
2.
Combine all of the ingredients in a large bowl and toss gently.
Serve cold or at room temperature.
Stored in a covered container in the refrigerator, leftover Easy Bean Salad will keep for up to 3
days.
FIVE MINUTE CAROB CAKE
Ingredients:
1 cup Florida Crystals (raw sugar)
1½ cup unsifted, unbleached white flour
½ tsp salt
¼ cup carob powder
1 tsp baking soda
1 T lemon juice
⅓ cup oil
1 tsp almond flavoring
1 cup cold water + 1 tsp Roma = (steeped then cooled)
Directions:
1.
2.
3.
4.
Mix ingredients in order given.
Pour mixture into ungreased square cake pan.
Bake for 30-35 minutes.
Frost or serve plain with berries.
96
GRILLED BEAN BURGERS
Ingredients:
1 large onion, chopped
4 minced garlic cloves
1 med carrot, shredded
1 ½ tsp chili powder
1 tsp cumin
2 cups black beans (15 oz can rinsed)
1 ½ cups quick-cook oats
1 Tbsp Dijon mustard
1 Tbsp reduced sodium soy sauce
1 Tbsp ketchup
¼ tsp pepper
Directions:
1.
2.
3.
4.
5.
6.
7.
In non-stick pan coated with cooking spray, sauté onion and garlic on low heat about 2
minutes.
Add carrot, chili powder, cumin. Cook 2 more minutes.
Partially mash beans. Stir in Oats, mustard, soy sauce and ketchup.
Add to carrot mixture.
Form into 8 patties.
Spray grill with cooking spray. Grill covered 4-5 minutes on each side or until heated
through.
Serve on buns with lettuce (try bok choy leaves for a delightfully different flavor) and salsa.
IT’S EASY BEING GREEN SMOOTHIE
Ingredients:
16 oz fresh squeezed OJ (or 3-4 fresh oranges)
2 bunches of Curly Kale (approximately 16 oz)
2 frozen, ripe bananas
1-2 cups frozen mango
Mint leaves to taste (optional)
Directions:
1.
2.
In high speed blender, blend OJ (or oranges) with kale until smooth.
Add frozen fruit until completely blended and thick.
For a creamsicle taste use half OJ and half unsweetened almond milk.
From www.chefajshealthykitchen.com © Copyright 2010
97
LEMON ZUCCHINI, CHICKPEA and LIMA BEAN SALAD
Every spoonful of this chopped salad includes a medley of fresh zucchini, buttery lima beans and
chickpeas. ½ cup of zucchini contains 19% of the recommended amount of manganese, which
activates the body’s fat burning enzymes, resulting in a faster metabolism. The zucchini
vegetable is low in calories and contains useful amounts of folate, potassium and vitamin A. One
hundred grams of mature boiled chickpeas contains 164 calories, 2.6 grams of fat (of which only
0.27 grams is saturated), 7.6 grams of dietary fiber, and 8.9 grams of protein. Chickpeas are also
a significant source of calcium (190 mg/100 g). Some sources quote it as equal to yogurt and
close to milk. One cup (156 grams) of lima beans contains 61.% of the Daily Value of vitamin C,
15% of protein, 35% of dietary fiber, 5% of calcium and 27% of iron.
Ingredients:
10 oz pkg frozen baby lima beans, blanched
15 oz can chickpeas, drained and rinsed
2 med zucchini, quartered lengthwise and cut crosswise into ¼ inch thick slices
4-5 Romaine or red lettuce leaves, cut into strips
2 Tbsp vegetarian Parmesan cheese
2 Tbsp chopped fresh basil
2 lemons – juiced
4 Tbsp extra virgin olive oil
¼ tsp red pepper flakes
¾ tsp coarse salt
¼ small red onion cut in slivers
Directions:
1.
2.
3.
4.
Combine lima beans, chickpeas, zucchini, onion, Vegetarian Parmesan cheese and chopped
basil.
Add lemon juice, oil, red pepper flakes and toss to combine.
Refrigerate for at least an hour.
Add lettuce leaves just before serving. Garnish with basil sprigs.
Recipe from Joy Hyde
RAW SWEET POTATO SALAD
Ingredients:
3 clean sweet potatoes
1 can crushed pineapple in juice
1 tsp cinnamon
¼ tsp cloves
¼ tsp allspice
½ cup chopped nuts
½ cup raisins
Directions:
1.
2.
Shred raw sweet potatoes.
Add other ingredients
3. Let marinate 2-3 hours before serving
98
ROASTED RED PEPPER HUMMUS
Makes about 2 cups (8 servings)
Spread hummus on whole wheat pita bread or serve it as a dip for vegetables. This version is
lower in fat than most commercial brands, which is important when it comes to reducing
hormone dependent cancer risk and keeping your immune system operating smoothly. Keep
whole wheat pita and cut veggies on hand for a quick meal or snack.
Ingredients:
1 ½ cups cooked or canned chickpeas, rinsed and drained
½ cup roasted red bell peppers packed in water, drained
3 green onions, sliced
¼ cup freshly squeezed lemon juice
1 T tahini
3 garlic cloves, minced or pressed
1 tsp ground cumin
½ tsp ground black pepper
¼ cup bean cooking liquid or vegetable broth (optional)
Directions:
1.
2.
Place the chickpeas, red peppers, green onions, lemon juice, tahini, garlic, cumin, and
pepper in a food processor or blender and process until smooth. Add the bean cooking
liquid as needed to facilitate processing and achieve a smoother consistency.
Stored in a covered container in the refrigerator, leftover Roasted Red Pepper Hummus will
keep for up to 3 days.
Per serving (¼ cup)
80 calories
2.1 g fat
0.03 g saturated fat
0 mg cholesterol
3.9 g protein
12.5 g carbohydrate
1.4 g sugar
2.8 g fiber
32 mg sodium
36 mg calcium
0.4 mg vitamin E
1.6 mg iron
23.5 mg vitamin C
99
SPINACH, BEET & ORANGE SALAD with AGAVE DRESSING
Beets pair beautifully with citrus, and this salad is a delicious example. Beets come in a variety of
colors – not only several shades of red and purple, but also pink, yellow, and even white! And
have you ever wondered what to do with those beautiful green leafy beet tops? They don’t have
to go to waste; the tops are very nutritious and can be lightly steamed or served fresh in a salad
mix.
Ingredients:
2 small beets, scrubbed and trimmed, stems removed
6 cups baby spinach
2 medium oranges, peeled and cut into sections
Directions:
1.
2.
3.
4.
5.
6.
Preheat oven to 400 F.
Wrap each beet in foil to seal.
Place beets on a baking sheet. Roast beets until fork tender; this may take as little as 40
minutes or as much as 1 hour and 20 minutes depending on the size of the beets.
Let beets cool, unwrap, and peel beets under running water.
Cut beets into bite-size wedges.
Arrange spinach on a platter and top with beets and oranges.
Dressing:
4 Tbsp rice vinegar
2 Tbsp agave nectar
2 tsp paprika
2 tsp grated fresh ginger
½ tsp chili powder
Juice of 1 lime
To prepare the dressing:
1.
2.
3.
Add vinegar, agave nectar, paprika, ginger, and chili powder to a saucepan and bring to a
boil.
Add lime juice.
Let dressing cool and drizzle over spinach salad.
Per serving (1/4 of recipe)
89 calories
5% calories from fat
0.5 g fat
0.1 g saturated fat
0 mg cholesterol
2.5 g protein
20.6 g carbohydrate
13.5 g sugar
3.5 g fiber
59 mg sodium
100 mg calcium
1.5 mg vitamin E
2.3 mg iron
51.1 mg vitamin C
100
WHITE BEAN SPREAD with SUN-DRIED TOMATOES
Makes 6 servings
This luscious spread uses no added fat. The sun-dried tomatoes give it a wonderful smoky flavor
and add the cancer-fighting antioxidant lycopene. Spread it on low-fat crusty bread or use it as a
dip for baked pita chips.
Ingredients:
6 sun-dried tomatoes (not packed in oil)
1 cup boiling water
1 ½ cups cooked or canned great northern beans, rinsed and drained
1 tsp finely chopped fresh rosemary, or 1 tsp dried rosemary, crumbled
1 tsp freshly squeezed lemon juice
2 garlic cloves, minced or pressed, or ½ tsp garlic powder
½ tsp salt
½ tsp dried sage
½ cup bean cooking liquid or vegetable broth (optional)
Directions:
1.
2.
3.
4.
Place the sun-dried tomatoes in a heatproof bowl and pour the boiling water over them. Let
soak until softened, about 10 minutes. Drain, thinly slice, and set aside.
Combine the beans, rosemary, lemon juice, garlic salt, and sage in a food processor and
process until smooth. If desired, add some or all of the bean cooking liquid for a creamier
texture.
Stir in the sun-dried tomatoes.
Taste and add more salt or lemon juice if needed.
Stored in a covered container in the refrigerator, leftover White Bean Spread with Sun-Dried
Tomatoes will keep for up to 3 days.
Per serving
74 calories
0.2 g fat
0.1 g saturated fat
0 mg cholesterol
5 g protein
13.6 g carbohydrate
0.9 g sugar
3.3 g fiber
361 mg sodium
49 mg calcium
0.5 mg vitamin E
2 mg iron
688 mcg lycopene
1.4 mg vitamin C
101
ZIPPY YAMS and BOK CHOY
Makes 4 servings
Yams are packed with beta-carotene, vitamin c, vitamin B6, and dietary fiber, all of which
promote good health and protect against illness. They are also suitable for people with diabetes
as they have a lower glycemic index than other potatoes. Vegetarian Worcestershire sauce is
readily available at most health food stores and some chain grocery stores.
Ingredients:
2 small yams, cut into bite-size chunks
1 onion, quartered and sliced
2 large garlic cloves, minced
1 Tb vegetarian Worcestershire sauce
½ tsp Thai chili paste
2 small heads bok choy, finely sliced
1 juice of ½ lemon
Directions:
1.
2.
3.
4.
5.
6.
Put yams in a deep skillet and just cover them with water.
Cover skillet and boil yams for 5 to 10 minutes, until soft when pierced with a fork.
Add onion and garlic and continue to simmer until about half of the water has boiled away.
Add vegetarian Worcestershire sauce, chili paste, and bok choy.
Simmer until bok choy is soft.
Sprinkle lemon juice over the mixture and serve.
Per serving
88 calories
0.6 g fat
0.1 g saturated fat
0 mg cholesterol
6 g protein
17.5 g carbohydrate
7.4 g sugar
4.8 g fiber
172 mg sodium
12,247 mcg beta-carotene
315 mg calcium
0.6 mg vitamin E
3.8 mg iron
91 mg vitamin C
102
INDEX
1
15 BEAN SOUP, 87
A
AGAR CHEESE, 25
ALFREDO SAUCE, 25
AMBROSIA, 93
APPLE ICING BREAD, 65
APPLES
APPLE SPICE TIMBALE CAKE, 65
APPLES–N–RICE, 3
BAKED APPLES, 3
BAKED BARLEY WITH APPLES, 3
ASIAN LETTUCE WRAPS, 37
AVACADO MAYO, 25
B
BAKED POTATO TOPPINGS, 60
BANANAS
BANANA DATE COOKIES, 66
BANANA ROLL-UPS, 4
BARLEY
BAKED WITH APPLES, 3
BEAN COOKING TIMES, 38
BEAN SALSA, 26
BEAN SEASONINGS, 37
BEAN VARIATIONS, 39
BEANS
15 BEAN SOUP, 87
BEAN SALSA, 26
BEAN VARIATIONS, 39
BLACK BEAN GLUTEN STEAKS, 94
BLACK BEANS, 40
BREAKFAST BEANS, 5
GRILLED BEAN BURGERS, 97
LEMON ZUCCHINI, CHICKPEA and LIMA
BEAN SALAD, 98
LIMA BEANS with DILL, 45
LIMA BEANS with DILL and ONION, 45
MUNG BEAN SALAD, 58
WHITE BEAN SPREAD with SUN-DRIED
TOMATOES, 101
BEETS, ROASTED, 57
BLACK BEANS, 40
BLUEBERRY
BLUEBERRY PIE, 66
BLUEBERRY SPELT WAFFLES, 6
BLUEBERRY WAFFLE TOPPING, 4
BOK CHOY
ZIPPY YAMS and BOK CHOY, 102
BREAD
FAT-FREE MULTI-GRAIN (ONE LOAF), 13
MULTI-GRAIN (LARGE BATCH), 12
WHOLE WHEAT (ONE LOAF), 13
WHOLE WHEAT, LARGE BATCH, 10
BREAKFAST BONANZA COOKIES, 67
BROWNIES
FUDGY CAROB, 73
BUCKWHEAT & FLAX PANCAKES, 15
BURGER DELIGHT, 40
BURGERS
BURGER DELIGHT, 40
CRUISERS (Quick Patties), 42
GARDEN NUT BURGERS, 43
ZUCCHINI BURGERS, 50
ZUCCHINI PATTIES, 51
C
CAKE
APPLE SPICE TIMBALE CAKE, 65
FIVE MINUTE CAROB CAKE, 96
CANDY
CAROB CHIP CANDY, 87
CAROB
CAROB CRACKED WHEAT, 5
CAROB PIE, 67
FUDGY CAROB BROWNIES, 73
CAROB PIE, 67
CARROTS
DILLY CARROTS and GREEN BEANS, 95
CASHEW
CASHEW DILL DIP/DRESSING, 26
CASHEW MAPLE CRÈME, 68
CASHEW PIMENTO CHEESE SPREAD, 27
CASHEW SAUCE, 44
CASHEW TOFU FRENCH TOAST, 5
CEREAL
DR. DIEHL'S 7-GRAIN CROCKPOT CEREAL,
16
DRY CEREAL OPTIONS, 20
RAW BREAKFAST CEREAL, 15
WHEAT BERRY CEREAL, 19
CHEESE
AGAR CHEESE, 25
MOCK MOZZARELLA SPREAD, 29
MOZZARELLA YOU CAN SLICE, 30
PARMESAN CHEESE SUBSTITUTE, 30
TOFU CREAM CHEESE, 31
VELVET CHEESE, 32
CHEESECAKE
TROPICAL CHEESECAKE, 76
CHIA
CHEWY CHIA-OATMEAL BARS, 69
CHICKEN
SEITAN CHICKEN BREASTS, 90
CHICKEN SEASONING, HOMEMADE, 27
103
CHICKPEA ala KING, 41
CHICKPEA CUTLETS, 41
CHILI, 42
COLE SLAW, 57
CONFETTI SALAD, 92
COOKIES
BANANA DATE COOKIES, 66
BREAKFAST BONANZA COOKIES, 67
COOKING WHOLE GRAINS, 21
CORN
CORN BUTTER, 27
CORN OAT WAFFLES, 6
CRUNCHY SOY-CORN SALAD, 95
OUTRAGEOUS CORN MUFFINS, 69
COUNTRY STYLE GRAVY, 27
COUSCOUS
VEGGIE COUSCOUS, 49
CRACKED WHEAT
CREME
CASHEW MAPLE CRÈME, 68
CRUISERS, 42
D
DELIGHTFUL TOFU DILL SPREAD, 28
DIPS
MOCKAMOLE, 89
TOMATOES, 101
DR. DIEHL'S LASAGNA, 43
DRESSINGS
ITALIAN DRESSING, GOOD SEASON’S, 28
DRIED FRUIT BALLS, 70
DRIED FRUIT JAM, 28
E
EASY BEAN SALAD, 96
EMULSIFIED NUT BUTTER, 7
POLYNESIAN FRUIT BARS, 75
STUFFED MEDJOOL DATES, 75
FUDGY CAROB BROWNIES, 73
G
GARBANZOS
CHICKPEA ala KING, 41
CHICKPEA CUTLETS, 41
EASY BEAN SALAD, 96
HUMMUS, 29
BEAN SALAD, 98
ROASTED RED PEPPER HUMMUS, 99
GARDEN NUT BURGER, 43
GARDEN VEGETABLE SOUP, 55
GARLIC, ROASTED, 57
GLUTEN
GOOD SEASON’S ITALIAN DRESSING, 28
GRAINS
QUINOA and BEAN SPROUT SALAD, 59
GRANOLA
GRANOLA RECIPE, 8
NOSOCA PINES, 8
SANDRA’S YUMMY, 9
GRAVY
MARVELOUS MUSHROOM SAUCE, 88
GREAT GREENS, 58
GREEN BEANS
H
HAYSTACKS, 43
HOMEMADE CHICKEN SEASONING, 27
HUMMUS
HUMMUS, 29
I
IT’S EASY BEING GREEN SMOOTHIE, 97
F
FAT-FREE
FAT-FREE MULTI-GRAIN (ONE LOAF), 13
Kathy's FAT FREE PIMENTO CHEESE
SPREAD, 27
FLAX
FRENCH TOAST
FRUIT
AMBROSIA, 93
DRIED FRUIT BALLS, 70
FRUIT CRISP, 7
FRUIT PIZZA, 70
FRUIT SHAKES, 71
FRUIT SMOOTHIE, 72
K
KALE SOUP, 55
L
LASAGNA
DR. DIEHL'S LASAGNA, 43
SPINACH LASAGNA or MANICOTTI, 44
LEMON ZUCCHINI, CHICKPEA and LIMA BEAN
SALAD, 98
LENTIL SOUP, 56
LIMA BEANS with DILL, 45
LIMA BEANS with DILL and ONION, 45
LO MEIN, 46
104
M
MANNA EGG SALAD TOFU SPREAD, 29
MEAT ALTERNATIVES
BLACK BEAN GLUTEN STEAKS, 94, 97
VEGANDAD’S HOMEMADE SAUSAGES, 91
MILLET
MILLET CRUMBLE, 11
MILLET PUDDING, 11
MILLET PUDDING PARFAIT, 11
MILLET TOMATO LOAF, 46
SIMPLE MILLET, 17
MOCKAMOLE, 89
MOZZARELLA YOU CAN SLICE, 30
MRS. PRO'S FAMOUS MARINARA SAUCE, 47
MUFFINS
OUTRAGEOUS CORN MUFFINS, 69
MUNG BEAN SALAD, 58
N
NOODLES
LO MEIN NOODLES, 46
O
OATMEAL
BAKED OATMEAL, 4
CHEWY CHIA-OATMEAL BARS, 69
OATS
CORN OAT WAFFLES, 6
P
PANCAKES
PARMESAN CHEESE SUBSTITUTE, 30
PASTA
ZUCCHINI PASTA, 50
PERFECT PEA SOUP, 56
PIE
BLUEBERRY PIE, 66
CAROB PIE, 67
LEMON PIE #1, 74
LEMON PIE #2, 74
PIE CRUST
GRANOLA CRUMB CRUST, 74
PIZZA
FRUIT PIZZA, 70
PIZZA, 47
POTATOES
BAKED with TOPPINGS, 60
SCALLOPED, 60
Q
QUINOA
BASIC QUINOA, 14
ENHANCED QUINOA, 14
QUINOA SALAD, 59
R
RAW BLENDER BREAKFAST MEAL, 16
RAW WALNUT SPREAD, 88
RED PEPPERS
ROASTED RED PEPPER HUMMUS, 99, 102
RICE
APPLES–N–RICE, 3
TOFU RICE, 48
ROASTED BEETS, 57
ROASTED GARLIC, 57
ROASTED VEGETABLES, 61
S
SALADS
AMBROSIA, 93
COLE SLAW, 57
CONFETTI SALAD, 92
EASY BEAN SALAD, 96
BEAN SALAD, 98
MUNG BEAN SALAD, 58
QUINOA SALAD, 59
SPINACH, BEET & ORANGE SALAD with
AGAVE DRESSING, 100
SALT SUBSTITUTE, 31
SAUCES
ALFREDO SAUCE, 25
CASHEW SAUCE, 44
MRS. PRO'S FAMOUS MARINARA SAUCE, 47
SAUSAGE
UN-SAUSAGE, 17
SCALLOPED POTATOES, 60
SEASONINGS
BEAN SEASONING, 37
HOMEMADE CHICKEN SEASONING, 27
SALT SUBSTITUTE, 31
SLICED TOFU SEASONING, 92
SHAKES
FRUIT SHAKES, 71
SLOPPY JOES, 48
SMOOTHIES
IT’S EASY BEING GREEN SMOOTHIE, 97
SOUP
15 BEAN SOUP, 87
GARDEN VEGETABLE SOUP, 55
KALE SOUP, 55
LENTIL SOUP, 56
PERFECT PEA SOUP, 56
SOY
SPELT
105
BLUEBERRY SPELT WAFFLES, 6
SPINACH
AGAVE DRESSING, 100
VEGAN SPINACH DIP, 33
AGAVE DRESSING, 100
SPREADS
AVACADO MAYO, 25
CASHEW PIMENTO CHEESE SPREAD, 27
CORN BUTTER, 27
DRIED FRUIT JAM, 28
HUMMUS, 29
MOCKAMOLE, 89
SUN CREAM, 30
TOFU EGGLESS SALAD, 32
TOMATOES, 101
SUN CREAM, 30
T
TAMALE PIE, 48
TOFU
SCRAMBLED TOFU, 18
SIMPLE SCRAMBLED TOFU, 17
TOFU CREAM CHEESE, 31
TOFU EGGLESS SALAD, 32
TOFU RICE, 48
TROPICAL CHEESECAKE, 76
U
UN-SAUSAGE, 17
V
VANILLA SOY MILK, 18
VEGAN SPINACH DIP, 33
VEGETABLES
GREAT GREENS, 58
ROASTED, 61
ROASTED BEETS, 57
ROASTED GARLIC, 57
VEGGIE COUSCOUS, 49
VEGGIE STIR FRY, 49
VELVET CHEESE, 32
W
WAFFLES
BLUEBERRY SPELT, 6
BUCKWHEAT & FLAX, 15
CORN OAT, 6
WALNUTS
WHEAT BERRIES
WHEAT BERRY CEREAL, 19
WHEAT, CRACKED
TOMATOES, 101
WRAPS
ASIAN LETTUCE WRAPS, 37
Y
YAMS
Z
ZUCCHINI
BEAN SALAD, 98
ZUCCHINI BURGERS, 50
ZUCCHINI PASTA, 50
ZUCCHINI PATTIES, 51
106
OUR THANKS TO:
Lee Memorial Medical Office Center
Colonial Country Club
Edison College
Heritage Palm Golf &Country
Club
The Omni Fitness Club
Rapallo Country Club
Unity Church
&
Fort Myers Better Living Center
For always providing the space and support
for our CHIP program.
A Heart Felt Thanks!!!!

chip recipes - Fort Myers CHIP

Transcription

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