AMERICAN RECIPES

1.Acorn Squash and Chard with Lentils and Rice

1 cup long grain brown rice

1 cup brown lentils

1/2 cup wild rice

4 cups veggie stock

1 cup water

1 small acorn squash, chopped small

14 oz can diced tomatoes in juice

1 T dried oregano

1/4 tsp crushed red pepper

1/2 tsp salt

1 tsp galic powder

2 red onions

1 cup pine nuts

olive oil

1 bunch swiss chard, washed, chopped, stems removed

1/4 cup balsamic vinegar

Cook the rice, lentils and wild rice in broth for 20 minutes in a pressure cooker or fifty minutes be conventional means.

Add squash, tomatoes and seasoning and simmer until squash is cooked through--about 10 minutes (test with a fork).

Meanwhile fry onions and nuts, in enough olive oil, slowly until onions are carmelized.

Add onion mixture to pot with swiss chard and cook until chard is wilted.

Stir in balsamic vinegar.

 -------------------------------------------------------------

2.American "Cheese"

dissolve 1/3 cup Emis veg gelatin into 2 1/4 cups boiled water

Combine & liquify in processor:

1 cup raw cashews (first powder them in a coffee grinder or processor)

4 oz pimentos (for color--can substitute a carrot if you prefer)

3 tbsp Nutritional yeast flakes

2 tbsp lemon juice

2 tsp onion or onion powder

1 tsp salt

2 tsp paprika

galic or garlic powder to taste

Lightly oil a round or square container to put it in (makes it easier to get out later) & refrigerate.

To use for grating, freeze it. It will also melt very well if heated.

for JACK "Cheese" variation:

simply omit pimento (or carrot), & double the lemon, yeast & garlic

-----------------------------------------------------------------

2 (10 inch) flour tortillas 2 tablespoons vegetable oil 1 small onion, chopped 1/2 red bell pepper, chopped 1 teaspoon minced garlic 1 (15 ounce) can black beans, rinsed and drained 1 teaspoon minced jalapeno peppers 3 ounces cream cheese 1/2 teaspoon salt 2 tablespoons chopped fresh cilantro

1   Wrap tortillas in foil and place in oven heated to 350 degrees F (175 degrees C). Bake for 15 minutes or until heated through. 2   Heat oil in a 10-inch skillet over medium heat. Place onion, bell pepper, garlic and jalapenos in skillet, cook for 2 minutes stirring occasionally. Pour beans into skillet, cook 3 minutes stirring. 3   Cut cream cheese into cubes and add to skillet with salt. Cook for 2 minutes stirring occasionally. Stir cilantro into mixture. 4   Spoon mixture evenly down center of warmed tortilla and roll tortillas up. Serve immediately.

Makes 2 servings

4.Easy Caribbean Beans & Rice

2 c cooked rice

1 lg. can red kidney beans

3 green onions, thinly sliced

1/2 green pepper, chopped

1 lg. stalk of celery, chopped to 1/4" pieces

1 pouch vege broth powder

3/4 c hot water

1 tsp. corn starch, mixed in 2 tbs. cold water

1-2 tsp. Jerk sauce (we like Grace)

Mix hot water and vege broth in large, non-stick frying pan; bring to a boil.

Add beans and veges and simmer for 5-10 mins., until celery is slightly soft.

Mix jerk sauce with 1 tsp. water and stir in.

Cover and simmer for 2 mins.

Add corn starch and stir until thickened.  

Serve over rice.

-----------------------------------------------------------------

5.Black Bean Enchiladas

1pkg tortillas ( I use fajita size, I have also used wheat)

enchilada sauce

4c black beans -- cooked

2c corn

2c brown rice -- cooked

1/4c onion -- chopped fine

2tsp chili powder

3tbsp tomato paste

garlic powder

black pepper

Saute onions until soft.

Mix beans, corn, rice, tomato paste and chili powder.

Spoon into tortillas.

Roll them up and put into a casserole pan.

Pour enchilada sauce over the top.

Bake for 15 - 20 minutes at 350.

-----------------------------------------------------------------

6.Brazilian Feijoada 

Serving Size  : 6     Preparation Time :0:00

   Amount  Measure       Ingredient -- Preparation Method

 --------  ------------  --------------------------------

   5 1/2           cups  dried black beans -- and drained

   1         tablespoon  canola oil

   1              large  yellow onion -- diced

   2             medium  red or green bell and diced

   1              large  tomato -- diced

   4             cloves  garlic -- minced

   1                     canned chipotle peppers -- chopped, up to 2

   2               cups  peeled -- diced sweet

                         -- potatoes, butternut

                         -- squash, or white

                         -- potatoes

   2          teaspoons  dried thyme leaves '4 cup chopped fresh -- (or 2 tablespoons -- parsley -- dried)

   1           teaspoon  salt

   4               cups  cooked white or brown rice -- up to 6

 In a medium saucepan, place the beans in plenty of water and cook for about 1 hour, over medium heat, until tender.  Drain and reserve 2 cups of the cooking liquid.  In a large saucepan, heat the oil.  Add the onion, bell peppers, tomato , garlic, and chipotle peppers and saute‚ for 8 to 10 minutes.  Add thebeans, c ooking liquid, sweet potatoes, and thyme and cook for 25 to 30 minutes over med ium heat, stirring occasionally.  Stir in the parsley and salt and cook for 5 to 10 minutes more.  Spoon the rice into bowls and ladle the feijoada over the top.

 Per serving: 641 Calories (kcal); 5g Total Fat; (6% calories from fat); 39g Protein; 114g Carbohydrate; 0mg Cholesterol; 367mg Sodium

 Food Exchanges: 7 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates 

 Serving Ideas : Garlic Braised Rapini & steamed spinach 

 NOTES : Feijoada, the national dish of Brazil, is a boisterous black bean stew  brimming with robust flavors (feijao means beans in Portuguese).  The dish is served everywhere in Brazil, from beach-side stands to the finest restaurants. 

 This version captures the spirit of feijoada minus the meat.  Chipotle pepper adds a veneer of smoky heat.

 ----------------------------------------------------------------

7.Caribbean Vegetable Stew

2 cups chopped onions

vegetable broth for sauteeing

3 cups chopped cabbage

1 fresh chile, minced (seeded for a milder "hot")

or 1/4 tsp. cayenne

1 tablespoon grated fresh ginger root

2 cups water

3 cups diced sweet potatoes, cut into 1/2- to 3/4-inch cubes

salt to taste

2 cups undrained fresh or canned tomatoes

2 cups fresh or frozen sliced okra

3 tbls. fresh lime juice

2 tbls. chopped fresh cilantro

chopped peanuts (optional)

sprigs of cilantro (optional)

In a nonreactive pot, saute the onions in the broth on medium heat for 4 or 5 minutes.

Add the cabbage and the chile or cayenne and continue to saute, stirring often, until the onions are translucent, about 8 minutes.

Add the grated ginger and the water, cover the pot, and bring to a boil.

Stir in the sweet potatoes, sprinkle with salt, and simmer for 5 or 6 minutes, until the potatoes are barely tender.

Add the tomatoes, okra, and lime juice.

Simmer until all of the vegetables are tender, about 15 minutes.

Stir in the cilantro and add more salt to taste.

Sprinkle the stew with chopped peanuts.

Top with a few sprigs of cilantro, if you like.

----------------------------------------------------------------

8.Caribbean Baked Tofu Cutlets

Serving Size: 4

1 pound firm tofu -- sliced 1-inch thick

8 ounces tomato sauce

2 tablespoons lime juice

1 tablespoon grated onion

3/4 teaspoon dried oregano

1/4 teaspoon garlic powder

1/8 teaspoon salt

1/8 teaspoon pepper

1 1/4 teaspoons coconut extract

Press tofu slices between two pans for one to two hours to squeeze out the water and compress the tofu.

While tofu is draining, combine remaining ingredients.

Mix well and set aside.

Preheat oven to 350¡ F.

Lightly oil a 7 x 11-inch baking pan or spray with a nonstick cooking spray.

Spoon about a third of the sauce into prepared pan.

Place pressed tofu on sauce and top with remaining sauce.

Bake uncovered, 45 minutes.

Per serving (excluding unknown items):

186 Calories; 10g Fat (44% calories from fat); 19g Protein; 10g Carbohydrate; 0mg Cholesterol; 426mg Sodium

Serving Ideas :

Serve hot with Tomato Rice, or cold in sandwiches

 ----------------------------------------------------------------

1 (15 ounce) can black beans, rinsed and drained 2 cloves garlic, minced 1 onion, chopped 1 (4 ounce) can diced green chile peppers 1 jalapeno pepper, seeded and minced 1 (8 ounce) package tempeh, crumbled 6 (6 inch) corn tortillas 1 (19 ounce) can enchilada sauce 1 (6 ounce) can sliced black olives 8 ounces shredded Cheddar cheese

1   Preheat oven to 350 degrees (175 degrees C). Lightly oil a 9x13 inch baking dish. 2   In a medium bowl, combine the beans, garlic, onion, chile peppers, jalapeno pepper, and tempeh. Pour enchilada sauce into a shallow bowl. 3   Dip three tortillas in the enchilada sauce, and place them in the prepared baking dish. Be sure to cover the bottom of the dish as completely as possible. Place 1/2 of the bean mixture on top of the tortillas, and repeat. Drizzle the remaining sauce over the casserole, and sprinkle with olives and shredded cheese. 4   Cover, and bake for 30 minutes. Uncover, and continue baking for an additional 15 minutes, or until the casserole is bubbling and the cheese is melted.

Makes 8 servings

1 (16 ounce) container sour cream 12 ounces shredded Monterey Jack cheese 1 (20 ounce) can green enchilada sauce 18 (6 inch) corn tortillas 1 (2 ounce) can chopped black olives

1   Preheat oven to 350 degrees F (175 degrees C). 2   In a small bowl, combine the sour cream and 3/4 of the cheese. 3   Into a 9x13 inch pan, pour a small amount of enchilada sauce to coat bottom of pan. Layer 6 tortillas on bottom of pan. Layer half of the cheese-sour cream mixture and 1/3 of the olives over the tortillas. Repeat this layer once more. Pour the remaining enchilada sauce over the final layer of tortillas. 4   Bake for 20 minutes. Cut into squares and serve.

Makes 8 servings

11.Jade Broccoli

Serving Size: 8  

1 1/2 lb broccoli

1 tbsp canola oil

1 tsp grated ginger root -- fresh

3 cloves garlic -- minced

1/4 tsp pepper

1/2 c water chestnuts -- fresh or canned

3 tbsp tamari soy sauce

3 tbsp dark brown sugar

1/2 tsp dark sesame oil

3 tbsp dry white wine -- or gin

Cut broccoli heads into florets.

Peel and thinly slice stems.

Blanch broccoli for 2 to 3 minutes in lightly salted boiling water.

Drain and rinse under cold running water.

Set aside.

Heat oil in a nonstick wok or frying pan that has been sprayed with nonstick cooking spray.

Add ginger and garlic, and saute until fragrant.

Add pepper, broccoli, and water chestnuts.

Mix together soy sauce, brown sugar, and sesame oil, and add to broccoli.

Add wine or gin, cover, and cook for 1 minute.  

Transfer vegetables to a serving bowl and serve immediately. 

----------------------------------------------------------------------------------------------------

12.Brazilian Vegetable Feijoada

Brazil's meat-laden national dish geta a vegetarian makeover.

2 whole dried red peppers or 1/4 tsp. crushed red pepper flakes

1 tsp. ground cumin

2 tsp. dried leaf thyme or 1 tsp. ground thyme

2 medium sweet potatoes, peeled, sliced lengthwise into quarters and then into 1/4-inch thick slices

1 large or 2 medium leeks (white parts only), rinsed and sliced lengthwise info 1/2-inch thick slices

1 red bell pepper, seeded and sliced lengthwise into 1/2-inch wide slices

1 yellow bell pepper, seeded and sliced lengthwise into 1/2-inch wide slices

1 medium yellow onion, peeled and sliced lengthwise into 1/2-inch thick slices

2 Tbs. fresh-squeezed lime juice

1 large tomato, sliced into 1/4-inch thick slices

2 16-oz cans black beans

Thin lime or orange slices, and cilantro sprigs for garnish

Cooked rice (optional)

*30 minutes or less*

Heat a little veggie broth or water and add dried red peppers or crushed red pepper flakes, cumin and thyme; lower heat and cook 1 minute.

Add sweet potatoes; cook 5 minutes.

Add leeks; cook 5 minutes more.

Stir in bell peppers and onion, cook 5 minutes.

Add lime juice, combine well and cook 5 minutes more.

Add tomato slices.

Coat saucepan with nonstick cooking spray; set over low heat.

Add beans and cook, stirring, until hot, about 3 minutes; drain.

Place beans in a casserole or serving bowl; add vegetables.

Garnish with lime or orange slices, cilantro sprigs; serve at once.

Serve over rice if desired.

Makes 6 servings.

-----------------------------------------------------------------

13.Easy Guacamole       "Simply a quick recipe for tasty guacamole! Great with tortilla chips or as a topping for Mexican foods!" Yields 2 cups.

2 avocados 1 small onion, finely chopped 1 clove garlic, minced 1 ripe tomato, chopped 1 lime, juiced salt and pepper to taste

1   Peel and mash avocados in a medium serving bowl. Stir in onion, garlic, tomato, lime juice, salt and pepper. Season with remaining lime juice and salt and pepper to taste. Chill for half an hour to blend flavors.

Makes 16 servings

14.Vegetable Gumbo

Serving Size : 6 Preparation Time :0:00

1 Onion, chopped

1/2 Green pepper, diced

2 Ribs Celery, diced

1 Garlic clove -- minced

1 lb Okra, sliced, fresh, frozen

1 lb Tomatoes, fresh, or canned

2 c Corn, fresh, frozen, canned

1 t Vegetable Bouillon granules

1/2 c White Grape Juice

1/2 c Water

1/4 ts Tabasco sauce

1/4 ts Paprika

2 tb Fresh chopped parsley

1 tb Basil or Rosemary, minced

Vegetable coating spray

In a large heavy stew pot, place bouillon and 1/2 C white grape juice, onion, green pepper, celery garlic, cook until tender, 5-7 minutes.

Add other ingredients, cook over low heat, stirring occasionally to keep from sticking to bottom.

Cover and simmer gently until corn and okra are done.

(or simmer in crockpot 6-7 hours)  

Note:

Cut fresh corn from cob with a sharp knife, then scrape the remaining corn off the cob.

Four ears will make about two cups.

If you use dried herbs, rub them with the palms of your hands before adding to the pot, this releases their aroma and goodness.

-----------------------------------------------------------------

15.Hazruquive (Hopi Hominy, Bean Sprout, Corncob Stew)

2 cups cooked hominy

3 cups stock

1 tablespoon salt

3 ears yellow corn-on-the-cob, cut into 3-inch pieces

2 bunches bean sprouts

Place hominy in a large saucepan with enough water to cover. Bring to boil on high and add stock, salt and pepper. Return to boil, reduce the heat to medium and cook 10 minutes. Add corn and cook for 10 minutes or until tender. Add sprouts; reduce to low and simmer until tender, 5 to 10 minutes. Serve hot. 

Corn is eaten with the hands, the hominy and broth are eaten with a spoon.

-----------------------------------------------------------------

JAMBALAYA

16.New Orleans-Style Vegetarian Jambalaya

Serving Size: 10

1/2 stick margarine

1 cup vegetable stock

1 1/2 green bell peppers -- chopped

1 large onion -- chopped

1 large tomato -- chopped

1 cup mixed fresh seasonal vegetables(see note) -- cut in chunks

2 cups tofu -- tempeh, seitan or other meat alternatives (see note) -- cut in chunks

2 teaspoons seasoned salt

1/4 teaspoon cayenne pepper -- up to 1/2t

1 tablespoon vegetarian chicken flavored powdered seasoning

8 cups cooked brown rice

1 cup tomato paste

1/2 cup shredded carrots

1/2 cup chopped scallions

In medium pot over low heat, melt margarine.

Add stock, pepper, onion, tomato and mixed fresh seasonal vegetables.

Simmer, stirring occasionally, until vegetables are tender, about 10 minutes.

Add tofu, tempeh, seitan, and/or meat alternatives and seasonings; cook 5 more minutes.

Stir in rice and tomato past; continue stirring until mixture is thoroughly blended.

Serve hot garnished with carrot and scallions and crusty French bread or even cornbread.

Makes 10 servings of about 1 1/2 cups each.

Note:

The restaurant recommends a vegetable/soy products combination of 1 cup broccoli, 1 cup baked, marinated tempeh and 1 cup reconstituted textured vegetable protein mock "chicken."

17.Skillet Vegetable Jambalaya

Serving Size: 4

1 tablespoon vegetable oil

1 largeonion -- coarsely chopped

1 medium green bell pepper -- coarsely chopped

2 cloves garlic -- minced

1 cup uncooked long-grain white rice

1 14.5 oz. can vegetable broth

1 cup corn kernels

2 tablespoons vegetarian Worcestershire sauce

1/8 teaspoon ground red pepper

1 15-16 oz can black-eyed peas -- rinsed & drained

1 14.4 oz. can stewed tomatoes -- undrained

Heat oil in a 10-inch skillet over medium high heat.

Cook onion, bell pepper, and garlic in oil 3-5 minutes,

stirring occasionally until vegetables are crisp-tender.

Stir in rice.

Cook 2-3 minutes, stirring occasionally, until rice is a light golden brown.

Stir in broth.

Heat to boiling, reduce heat to low, and cover and simmer 15 minutes.

Stir in remaining ingredients.

Cover and simmer 5-10 more minutes or until vegetables and rice and tender.

18.Vegan Jambalaya

1/2 stick margarine

1 cup vegetable stock

1 1/2 green bell peppers, chopped

1 large onion, chopped

1 large tomato, chopped

1 cup mixed fresh seasonal vegetables, cut in chunks (I use frozen and it worked just fine)

2 cups tempeh (they say tofu, tempeh or seitan but I liked the texture of tempeh)

2 tsp seasoned salt

1/4 to 1/2 tsp cayenne pepper

1 Tbs. vegetarian "chicken" flavored powdered seasoning

8 cups cooked brown rice

1 cup tomato paste

1/2 cup shredded carrot

1/2 cup chopped scallions

In medium pot over low heat, melt margarine.

Add stock, peppers, onion, tomato and mixed fresh seasonal vegetables.

Simmer, stirring occasionally, until vegetables are tender, about 10 minutes.

Add tempeh and seasonings; cook 5 more minutes.

Stir in rice and tomato paste; continue stirring until mixture is thoroughly blended.

Serve hot garnished with carrot and scallions and crusty french bread or even cornbread.

Makes 10 servings of about 1 1/2 cups each.

(Note:

The restaurant recommends a vegetable/soy products combination of 1 cup broccoli, 1 cup baked, marinaded tempeh and 1 cup reconstituted textured vegetable protein mock "chicken".

Another flavorful combination is 1 cup mushrooms, 1 cup baked, marinated tofu and 1 cup mock "sausage".)

per 1 1/2-cup serving: 319 cal; 13g protein; 10g total fat(2g sat.fat); 48g carb;0g chol; 568mg sod; 5g fiber

----------------------------------------------------------------

19.MEXICAN LASAGNA 

Ingredients: 2 9 ounce packages Worthington Fri-Pats

16 ounce can fat-free refried beans

2 teaspoons ground oregano

1 teaspoon ground cumin

3/4 teaspoon garlic powder

1/2 cup water

12 uncooked lasagna noodles

2 1/2 cups hot water

2-1/2 cups chunky picante sauce

2 cups fat-free sour cream

3/4 cup sliced green onions

2 ounce can sliced black olives

1/2 cup shredded Monterey Jack Cheese

1/2 cup shredded fat free cheddar cheese  

Directions: Chop or crumble Fri-Pats into small bits. Combine chopped patties/ beans/ spices and 1/2 cup water and mix well. Spray 9x13 inch baking dish with non-stick cooking spray. Place 4 uncooked noodles in bottom of baking dish. Spread 1/2 of the pattie mixture over noodles and repeat ending with noodles on top. Pour hot water and picante sauce over top of noodles and cover with aluminum foil. Bake for 1 1/2 hours at 350 degrees F Combine sour cream and green onions. Spread over top of casserole. Sprinkle with cheeses and top with olives. Return uncovered to oven until cheese is melted (5-10 minutes).

Nutritional Information Per 9 ounce serving:

Calories 315

Protein 19 g

Carbohydrates 35 g

Fat 11 g

Sodium 400 mg

Cholesterol 5 mg  

Serves 12

-----------------------------------------------------------------

1 (8 ounce) package uncooked spaghetti 1 avocado - pitted, peeled, and cubed 1 tablespoon lime juice 1 (15 ounce) can vegetarian chili 1/3 cup sliced green onion 2 large tomatoes, diced 1 teaspoon minced garlic 1/3 cup chopped fresh cilantro

Directions 1   Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. 2   In a small bowl combine avocado and lime juice. 3   In a separate bowl combine chili, green onion, tomatoes, garlic and cilantro. 4   Serve pasta topped with chili mixture and avocado.

Makes 6 servings

21.Cheese and Rice Stuffed Chayote - Puebla 

serves 4 

          2 large Chayote, cut in half and steamed until tender 

          2 tablespoons olive oil 

          1 medium yellow onion, chopped 

          6 to 8 cloves of garlic, chopped 

          1 Anaheim chili, seeded and chopped 

          1 jalapeno chili, (optional) seeded and chopped 

          1 large tomato, chopped 

          1 teaspoon Mexican oregano 

          1/2 teaspoon cumin seeds 

          1 tablespoon paprika 

          1/2 cup chopped fresh cilantro  

          1 cups already cooked long grained white rice 

          1 cup crumbled Queso Blanco or or Fetta cheese 

          1 egg, lightly beaten 

          salt and fresh ground black pepper to taste 

          1/2 cup grated Cheddar cheese 

            Heat oil in a heavy skillet and gently saute the onion and garlic until just beginning to brown.  Add the chilies and tomato and continue to sauté until the vegies are soft.  Add the oregano, cumin, paprika and cilantro and continue to cook until most of the liquid from the tomato had been absorbed. Meanwhile, using a spoon, remove the flesh from the Chayote leaving about a 1/4 thick shell.  Dice the flesh and add to the mixture in the skillet.  Add the rice, gently stir to incorporate the ingredients evenly and cook for another minute or two.  Allow to cool slightly, then add the cooked rice and crumbled Queso Blanco or Fetta. Season to taste with salt and pepper.  Stir in the beaten egg.  Stuff into the Chayote shells mounding it up slightly.  Place in an oiled baking dish and bake at 350 for about 20 minutes.  Sprinkle the Cheddar over the tops and return to oven for another 5 minutes or until the cheese is melted.  Remove to a serving plate, garnish with sprigs of fresh cilantro and slices of lime and serve hot.

-----------------------------------------------------------------

3 tablespoons vegetable oil 2/3 cup diced onion 1 1/2 cups uncooked white rice 1 cup chopped green bell pepper 1 teaspoon ground cumin 1 teaspoon chili powder 1 1/2 (8 ounce) cans tomato sauce 2 teaspoons salt 1 clove garlic, minced 1/8 teaspoon powdered saffron 3 cups water

1   In a large saucepan, heat vegetable oil over a medium-low heat. Place the onions in the pan, and saute until golden. 2   Add rice to pan, and stir to coat grains with oil. Mix in green bell pepper, cumin, chili powder, tomato sauce, salt, garlic, saffron, and water. Cover, bring to a boil, and then reduce heat to simmer. Cook for 30 to 40 minutes, or until rice is tender. Stir occasionally.

Makes 8 servings

23.Epangishimog Pakwejigan (Shuswap Bannock)

Serving Size : 8

3 cups all-purposes flour

1 tablespoon baking powder

1 1/2 teaspoons salt

1 1/2 cups water

1 cup blueberries

Mix the dry ingredients together, then add the water quickly & continue to stir. Add blueberries. Spread batter on a pie plate & put in a preheated 425F oven. Bake for 20 minutes. Cut in pieces & serve hot or cold. Excellent with mint tea.

-----------------------------------------------------------------

24.Pepper Cabbage

Serving Size : 8 Preparation Time :0:00

1 c green bell pepper -- finely chopped

1 c red bell pepper -- finely chopped

1/4 c green onion -- finely chopped

1 1/4 c cabbage -- finely chopped

1/2 c cider vinegar

4 tbsp honey-style sweetener -- to taste

2 tbsp water

1/2 tsp salt

1/2 tsp celery seed

1/2 tsp mustard seed

pinch red pepper -- optional

Combine peppers, onion, and cabbage in a glass or ceramic bowl.

Heat vinegar, honey, water, salt, celery seed, mustard seed, and red pepper in a small saucepan until mixture comes to a boil; simmer for 5 minutes.

Pour over vegetables and stir well.

Cover and refrigerate, stirring occasionally, for several hours or up to 3 days

-----------------------------------------------------------------

Some More Recipes for American Dishes 

25.A Pilgrim's Lentil Pottage 

Serving Size  : 8    Preparation Time :1:00

                Soups & Stews                    Vegetables

                Healthy And Hearty

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      teaspoons     olive oil

   2      cloves        garlic -- finely chopped

   1      medium        onion -- chopped

   8      cups          cold water

   1 1/2  cups          lentils -- rinsed and drained

   3      tablespoons   ketchup

     1/8  teaspoon      ground cloves

   1 1/2  teaspoons     salt and pepper -- or to taste

          dash          freshly ground black pepper

In a large soup kettle, heat oil over medium heat. Stir in garlic, carrots and onion. Cook, stirring constantly, until vegetables wilt but not brown.  

Add water, lentils, ketchup, cloves and salt; cover and bring to a boil. Reduce heat to low and cook, stirring occasionally, 45 minutes or until lentils are tender. If soup gets too thick, add more water.  

Reheat before serving, adding pepper. Add vinegar, wine or lemon juice for extra flavor.

NOTES : For a variation, refrigerate overnight to allow flavors to blend.  

--------------------------------------------------------------------------

26.Baked French Fries 

Serving Size  : 8    Preparation Time :0:50

Starchy Vegetables

                Vegetarian

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   4                    baking potatoes -- sliced into strips

                        pan spray

                        salt & pepper -- to taste

1. Preheat oven to 450 degrees. Soak potato strips in ice water for 15 minutes.  

2. Pan spray two 9x13-inch cookie sheets. Drain potatoes, pat dry, and place on cookie sheets. Bake for 30 minutes, or until golden. Salt and pepper to taste.

--------------------------------------------------------------------------

27.Banana Muffins 

Serving Size  : 18   Preparation Time :1:00

Categories    : Breads

                Breakfast                        Cereals/Grains

                Healthy And Hearty

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   3                    very ripe bananas (about 1 1/2 cups puree)

     1/2  cup           apple juice, frozen concentrate

   2      tablespoons   apple juice, frozen concentrate

   1      tablespoon    orange juice, frozen concentrate

   2      tablespoons   vegetable oil

   1      teaspoon      fresh lemon juice

   1 1/4  cups          whole-wheat flour

     3/4  cup           wheat germ

   1 1/2  teaspoons     ground cinnamon

   2      teaspoons     baking powder

     3/4  cup           raisins or chopped dates

     1/2  cup           walnuts -- coarsely chopped

   2                    egg whites

Preheat oven to 375 degrees.  

Process the bananas, juice concentrates, oil, and lemon juice in a blender until smooth. Combine the flour, wheat germ, cinnamon, and baking powder in a mixer bowl.  

Stir the banana mixture into the dry ingredients to make a thick batter; then stir in the raisins and walnuts.  

Beat the egg whites until stiff. Gently fold into the batter.  

Spoon the batter into 18 muffin cups coated with vegetable cooking spray. Bake for 20 to 25 minutes. Remove from the tins immediately.  

2 muffins = 1 1/2 Whole-Grain servings; 1 Other Fruit serving. --------------------------------------------------------------------------

28.Classic Black Bean Soup 

Serving Size  : 6    Preparation Time :3:30

Categories    : Healthy And Hearty

                Legumes                          Main Course

                Soups & Stews                    Vegetables

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1 3/4  cups          black beans -- soaked overnight

  12      cups          water

   2      teaspoons     olive oil

   1 1/2  cups          onion -- diced

   2      teaspoons     garlic -- minced

     1/2  cup           green onion -- diced

     3/4  cup           carrot -- diced

     3/4  cup           red bell pepper -- diced

   2      teaspoons     ground sage

   1                    bay leaf

   1      teaspoon      ground rock salt or salt-free seasoning

   2      teaspoons     powdered vegetable broth (1 veg. buillion)

          dash          freshly ground pepper -- to taste 

Discard soaking water from beans. Beans will have swollen to much more than 1 3/4 cups, so do not remeasure the soaked beans.  

In large, heavy bottomed soup pot, heat olice oil or water and onion, garlic, green onion, carrot, and red pepper. Add sage and bay leaf and saute for several minutes or until onions begin to wilt. Add soaked and drained beans and fresh water. Bring to a boil and skim off any scum that may form on the top.  

Reduce cooking temperature to low, cover soup and allow to cook for 3 hours, stirring occasionally and taking care that heat is low enough so that beans do not stick.  

At end of cooking time, uncover and allow soup to continue cooking as you stir in salt, if desired, powdered vegetable broth and fresh pepper to taste. Discard bay leaf. Use hand blender to puree soup to desired consistency, breaking down only about half the beans, or transfer half the soup to a blender, puree and return to soup pot. Adjust seasonings.

--------------------------------------------------------------------------

29.Corn Berry Muffins 

Serving Size  : 12   Preparation Time :0:45

Categories    : Breads

                Breakfast                        Cereals/Grains

                Healthy And Hearty

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      cup           whole-grain cornmeal

     1/2  cup           whole-wheat flour

     1/4  cup           wheat germ

   1 1/2  teaspoons     baking soda

     2/3  cup           low-fat buttermilk

     1/4  cup           apple juice, frozen concentrate

   3      tablespoons   apple juice, frozen concentrate

   2                    egg whites -- lightly beaten

     1/4  cup           vegetable oil

   1 2/3  cups          fresh or frozen blueberries (or raisins)

                        vegetable cooking spray

Preheat oven to 400 degrees.  

Combine the cornmeal, flour, wheat germ, and baking soda in a mixing bowl. Beat the buttermilk, juice concentrate, egg whites, and oil in separate bowl. Add the liquid ingredients to the dry ingredients and blend well with a few strokes.  

Fold in the blueberries or raisins until distributed evenly.  

Spoon the batter into 12 muffin cups coated with vegetable cooking spray. Bake until lightly browned, about 20 minutes. Remove from the tins immediately.  

2 muffins = 1 Whole Grain Serving  

--------------------------------------------------------------------------

30.Cranberry-Orange Relish 

Serving Size  : 1    Preparation Time :0:45

Categories    : Fruit

                Salsa & Chutneys                 Vegetables

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      pound         fresh or frozen cranberries

   1                    thin-skinned organic orange. no seeds -- washed and cut

   2      cups          sugar 

TWO DAYS BEFORE:  

Combine cranberries and orange in bowl of food processor. Chop into fine small bits being careful not to over puree. Transfer mixture to a large mixing bowl; add sugar and stir well. Transfer mixture to a jar; cover tightly. Allow to macerate in the refrigerator 2 days before using. Makes about 3 1/2 cups.  

NOTES : When using unpeeled oranges or zest in recipes, use organic fruit to avoid possible pesticide residue on the fruit skin. If organic oranges are not available, scrub orange thoroughly before using.  

--------------------------------------------------------------------------

31.Cranberry-Pineapple Relish 

Serving Size  : 1    Preparation Time :0:45

Categories    : Fruit

                Salsa & Chutneys                 Vegetables

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      pound         fresh or frozen cranberries

   1      cup           pineapple -- chopped

   2      cups          sugar 

TWO DAYS BEFORE:

Combine cranberries and pineapple in bowl of food processor. Chop into fine small bits being careful not to over puree. Transfer mixture to a large mixing bowl; add sugar and stir well. Transfer mixture to a jar; cover tightly. Allow to macerate in the refrigerator 2 days before using. Makes about 3 1/2 cups.

--------------------------------------------------------------------------

32.Crisp Candied Sweet Potatoes 

Serving Size  : 8    Preparation Time :1:00

Categories    : Starchy Vegetables

                Vegetables

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   6      large         sweet potato

   2      tablespoons   margarine

     3/4  cup           dark brown sugar

     1/2  cup           water

          pinch         salt

          pinch         ground ginger 

Place potatoes in a large pan; cover with cold water. Bring to a boil; cook 10 minutes. Plunge potatoes into cold water to stop cooking. When cool enough to handle, peel and discard skin. Cut potatoes into thick slices or chunks; refrigerate. (If desired, this can be done the day before.)  

In a large nonstick skillet, melt margarine. Add brown sugar, water, salt, and ginger. Bring to a simmer; add half of potato slices in one layer. Cook at a slow boil over medium heat until potatoes are brown and crisp around edges. Turn; brown other side. With a slotted spoon, transfer potatoes to a platter; reserve in a warm place near the stove. Add remaining potatoes to skillet; cook as the first batch. Serve immediately.

--------------------------------------------------------------------------

33.Double Crust Pie Pastry 

Serving Size  : 16   Preparation Time :0:20

Categories    : Desserts

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   2      cups          flour

   1      teaspoon      salt

     2/3  cup           margarine

   7      tablespoons   cold water

Stir together flour and salt. Cut in margarine till pieces are the size of samll peas. Sprinkle 1 tablespoon of the water over part of the mixture; gently toss with a fork. Push to side of bowl. Repeat till all is moistened. Form dough into a ball. On a lightly floured surface, flatten dough with hands. Roll dough from center to edge, forming a circle about 12 inches in diameter. Ease pastry into a 9-inch pie plate, being careful not to stretch pastry. Trim pastry.

--------------------------------------------------------------------------

34.Fluffy Garlic Mashed Potatoes 

Serving Size  : 8    Preparation Time :1:40

Categories    : Starchy Vegetables

                Vegetables

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1      large         head garlic, split in half horizontally

   1      teaspoon      olive oil

   3      large         baking potatoes -- peeled & quartered

   3      tablespoons   low-fat margarine

   1      cup           low-fat milk or soymilk

                        salt -- to taste

     1/4  teaspoon      ground white pepper 

Preheat oven to 350 degrees.  

Drizzle garlic with oil. Wrap securely in foil; roast 30 to 40 minutes, or until soft. Cool, then squeeze garlic out of skins; refrigerate. Discard skins. (If desired, garlic can be roasted the day before.)  

Cover potatoes with water, add salt and bring to a boil. cover; cook 20 to 30 minutes, or until fork-tender. Drain; reserve cooking water. Mash potatoes well. Add garlic, margarine, salt, pepper and milk or soymilk. Whip potatoes, adding reserved cooking liquid 1/4 cup at a time until potatoes are fluffy and light but still hold shape.

--------------------------------------------------------------------------

35.Hearty Split Pea Soup with Beans and Barley 

Serving Size  : 6    Preparation Time :3:00

Categories    : Cereals/Grains

                Healthy And Hearty               Legumes

                Main Course                      Soups & Stews

                Vegetables

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

  14      cups          water

   2      cups          onions -- diced

   1 1/2  cups          carrots -- diced

   2      cups          celery -- diced

     2/3  cup           fresh parsley -- minced

   4                    green onion -- thinly sliced

   2      cloves        garlic -- minced

   1      medium        zucchini -- quartered & sliced

     1/3  cup           green split peas

     1/3  cup           yellow split peas

   2 1/2  tablespoons   barley

   2      tablespoons   baby lima beans or other tiny white beans

   3      tablespoons   ajuki beans

   1      tablespoon    powdered vegetable broth

          dash          seasoned salt or any salt-free seasoning

          dash          freshly ground pepper 

Bring water to a boil in a large soup pot. Add the ingredients in the order given, except for teh salt and pepper, which can be added at the end o fthe cooking time.  

Return soup to a boil, skimming off any foam or scum that comes to the surface with a large spoon. (Repeat this skimming process several times in the first half-hour of cooking, until no more scum forms.) Cover and reduce heat to medium-low.

Simmer soup for 2 1/2 hours, stirring periodically to ensure that the barley isn't sticking. At end of cooking time, adjust seasonings to taste.  

--------------------------------------------------------------------------

36.Pumpkin Pie 

Serving Size  : 8    Preparation Time :1:00

Categories    : Desserts                         Vegetables

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1 1/4  cups          flour

     1/2  teaspoon      salt

     1/3  cup           margarine

   4      tablespoons   cold water

  16      ounces        pumpkin (1 can)

     3/4  cup           sugar

   1      teaspoon      ground cinnamon

     1/2  teaspoon      salt

     1/2  teaspoon      ground ginger

   3                    egg

   5 1/3  ounces        evaporated milk

     1/2  cup           milk 

PASTRY DOUGH: Stir together flour and salt. Cut in margarine till pieces are the size of samll peas. Sprinkle 1 tablespoon of the water over part of the mixture; gently toss with a fork. Push to side of bowl. Repeat till all is moistened. Form dough into a ball. On a lightly floured surface, flatten dough with hands. Roll dough from center to edge, forming a circle about 12 inches in diameter. Ease pastry into a 9-inch pie plate, being careful not to stretch pastry. Trim pastry.  

Preheat oven to 375 degrees.  

PIE FILLING: In a large mixing bowl combine pumpkin, sugar, cinnamon, ginger, nutmeg, and salt. Add eggs; with a fork, lightly beat eggs into pumpkin mixture. Add the evaporated milk and milk; mix well. Place a pastry-lined 9-inch pie plate on oven rack; pour in pumpkin mixture. Cover edge of pie with foil. Bake for 25 minutes. Remove foil; bake for 25 to 30 minutes more or till a knife inserted off-center comes out clean. Cool. Cover and chill to store. Serves 8.

--------------------------------------------------------------------------

37.Single Crust Pie Pastry

Serving Size  : 8    Preparation Time :0:15

Categories    : Desserts

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

   1 1/4  cups          flour

     1/2  teaspoon      salt

     1/3  cup           margarine

   4      tablespoons   cold water 

Stir together flour and salt. Cut in margarine till pieces are the size of samll peas. Sprinkle 1 tablespoon of the water over part of the mixture; gently toss with a fork. Push to side of bowl. Repeat till all is moistened. Form dough into a ball. On a lightly floured surface, flatten dough with hands. Roll dough from center to edge, forming a circle about 12 inches in diameter. Ease pastry into a 9-inch pie plate, being careful not to stretch pastry. Trim pastry.  

--------------------------------------------------------------------------

38.Super Soy Burgers 

Serving Size  : 8    Preparation Time :0:50

Categories    : Legumes                          Vegetarian

                Diner And Grill                 

  Amount  Measure       Ingredient -- Preparation Method

--------  ------------  --------------------------------

                        Pan spray

   1 1/2  cups          soybeans -- cooked and mashed

     3/4  cup           brown rice -- cooked

   1                    egg

   3      tablespoons   soy sauce

   5                    scallion -- minced

   1      tablespoon    nutritional yeast

   1      tablespoon    cornstarch

   2      tablespoons   dijon mustard

   2      tablespoons   fresh mixed herbs -- chopped

                        salt & pepper -- to taste 

1. Preheat oven to 400 degrees.  

2. In a large bowl, thoroughly combine all ingredients. Let rest for 15 minutes.  

3. Form mixture into 8 patties. Place on cookie sheet and bake for 30 minutes, or until golden brown.  

NOTES : Makes 8 4-ounce patties.  

--------------------------------------------------------------------------

-----------------------------------------------------------------

39.Abobora Refogada (Brazilian Stewed Pumpkin)

1 lb pumpkin, seeded, peeled and cut into 1 in square pieces

2 talespoons cooking oil

1 clove garlic, minced

2 scallions, minced

salt and pepper to taste

Place the pumpkin, butter, garlic and scallions in a saucepan.

Cook over medium heat, stirring, until the butter melts.

Cover, reduce the heat and cook until the pumpkin is fork tender.

Stir the mixture occasionally so that it does not stick.

Season and cook for 3 more minutes.

Serve warm. 

-----------------------------------------------------------------

40.Vegan Chili Texas Style

This yeilds 10 cups of very thick chili.

Freeze extra for later use. (* means optional)

2 cups dry pinto beans (soak overnight) (174 gm protein, 2652 cal, 2.3 gm fat)

*1 cup slivered almonds * optional {26 gm protein, 849 cal, 77 gm fat)

2 lb chopped and frozen tofu (96 gm protein)

46 fl oz tomato juice (12 gm protein, 210 cal)

1/2 cup chili pepper (that's chili pepper, not powder)

1/4 cup unsulphured molasses "Grandma's" (400 cal?)

1/2 cup cumin

1/4 cup paprika

3 onions

5 garlic cloves

several jalopies or hot peppers to taste

1/4 cup miso to salt (or regular salt to taste, about a teaspoon)

*1 cup hickory smoke barbecue sauce (vegetarian)

Start this process the day before you want to eat chili.

Cut up 2 lbs of tofu into tiny cubes (dice) and place in freezer to freeze.

Freezing the tofu helps give it a texture.

Take 2 cups pinto beans and soak for 8 hrs

(start soaking in the morning before going to work).

Rinse soaked beans with clean water and place in crock pot (slow cooker) with plenty of water.

Cook for 8 hrs or so (cook while you go to sleep).

Drain cooked beans, and place back in crock pot

(draining the liquid helps get rid of the gas).

Thaw out tofu and squeeze out liquid.

Microwaves are great for this.

Add everything listed above to the beans except the onions.

Add enough water to fill crock pot (don't forget the tomato juice).

Heating up the tomato juice in a pan, on the stove first will help speed up the cooking process in the crock pot.

Cook on low heat to prevent burning (this chili is very thick).

Cook for 4 to 8 hrs (cook while you go to work).

When chili is cooked, cut up the onions and saute until onions are soft.

Add this to the cooked chili.

This helps prevent overcooking the onions.

Serve hot with rice or pasta.

Place most of chili into freezer bags (two cups per bag), and freeze for later use.

Great as an instant meal.

When ready to eat the frozen chili, place bag in warm water until thawed, or use microwave.

-----------------------------------------------------------------

41.Three Sisters Casserole

Serving Size : 8  

1 1/4 teaspoons cumin seed

3 cups finely chopped onions

2 cloves garlic, minced

2 carrots, scraped and diced

1 jalapeno pepper, seeded and finely chopped

28 ounces canned ready-cut tomatoes, undrained

1 1/4 cups fresh or frozen corn kernels

3 medium zucchini, diced

8 ounces penne pasta

16 ounces cooked red kidney beans, rinsed and drained

4 ounces reduced fat sharp Cheddar cheese, grated

1. Place the cumin seeds in a large nonstick skillet and cook over low heat until you can smell them. Add the onion and garlic and cook, covered, until the onion is soft and translucent, 10 to 15 minutes. Stir occasionally and add a little water or stock, if necessary, to prevent scorching.

2. Add the carrots, jalapeno, and the tomatoes and their juice and simmer, uncovered, for 15 minutes. Add the corn and zucchini and simmer until the zucchini is tender, about 5 more minutes. Stir in the cooked pasta and drained beans and mix well.  

3. Preheat the oven to 350F. Spoon the mixture into a 4-quart casserole or baking dish that has been sprayed with nonstick vegetable coating. Spread the cheese evenly over the top and bake in the preheated oven until the cheese is melted, about 5 minutes. 

--------------------------------------------------------------------------Per serving: 281 Calories (kcal); 2g Total Fat; (6% calories from fat); 15g Protein; 53g Carbohydrate; 3mg Cholesterol; 108mg Sodium Food Exchanges: 2 1/2 Grain(Starch); 1 Lean Meat; 2 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates 

-------------------------------------------------------------------------------------------------------

2 (15 ounce) cans pinto beans, drained and rinsed 1 cup salsa, divided 2 cloves garlic, minced 2 tablespoons chopped fresh cilantro 1 (15 ounce) can black beans, rinsed and drained 1/2 cup chopped tomatoes 7 (8 inch) flour tortillas 2 cups shredded reduced-fat Cheddar cheese 1 cup salsa 1/2 cup sour cream

1   Preheat oven to 400 degrees F (200 degrees C). 2   In a large bowl, mash pinto beans. Stir in 3/4 cup salsa and garlic. 3   In a separate bowl, mix together 1/4 cup salsa, cilantro, black beans and tomatoes. 4   Place 1 tortilla in a pie plate or tart dish. Spread 3/4 cup pinto bean mixture over tortilla to within 1/2 inch of edge. Top with 1/4 cup cheese, and cover with another tortilla. Spread with 2/3 cup black bean mixture, and top with 1/4 cup cheese. Repeat layering twice. Cover with remaining tortilla, and spread with remaining pinto bean mixture and cheese. 5   Cover with foil, and bake in preheated oven for about 40 minutes. Cut into wedges, and serve with salsa and sour cream.

Makes 6 servings

43.Vegan Brownies

2 cups unbleached flour

2 cups sugar

1/2 cup cocoa

1 teaspoon baking powder

1/2 teaspoon salt

1 cup water

1 cup vegetable oil

1 teaspoon vanilla extract

1/4 cup chopped pecans or walnuts

Preheat the oven to 350 degrees.

Mix the flour, sugar, cocoa, baking powder, and salt in a large bowl.

Mix together the remaining ingredients and add them to the flour mixture.

Stir until well blended.

Pour into a 9 x 13-inch pan and bake for 25 to 30 minutes.

Let cool for 10 minutes before cutting into squares.  

• MAKES 16 BROWNIES

--------------------------------------------------------------

44.Vegetable Joes

Serving Size: 6

4 ounces tempeh -- crumbled

1 small onion -- diced

1 green pepper -- diced

1 tablespoon oil

1/4 cup bulgur

8 ounces tomato sauce

1/2 cup boiling water

1 tablespoon chili powder

1/8 teaspoon pepper

1/2 teaspoon salt

1/2 teaspoon cumin

1 teaspoon mustard

1 teaspoon garlic powder

hamburger buns

Saute tempeh, onion, green pepper, in oil 10-15 minutes.

Pour boiling water over bulgur; let sit while other ingredients saute.

After 10-15 minutes, add soaked bulgar, tomato sauce, and spices to tempeh mixture.

Simmer 30 minutes.

Serve on hamburger buns.

-----------------------------------------------------------------

45.Wild Rice And Sweet Potatoes Quick Lunch

Serving Size : 1

1 cup Cooked Wild Rice

1 cup Cooked Basmati Rice

1 To 2 uncooked sweet

Potatoes -- cut into 1/2 inch Pieces

1 To 2 T fresh chopped Parsley

1 x Salt to taste *

* I put quite A bit for this dish

Note: This can also be made using a pre-cooked sweet potato.

Then the nuke time is reduced to 3 minutes for reheating.

Variation:

I think this would be good with a couple of table spoons of orange juice for extra flavoring added before cooking.

-----------------------------------------------------------------

46.Wild Rice with Cranberries and Caramelized Onions

2 cups vegetable broth

1/2 cup brown rice, uncooked

1/2 cup wild rice, uncooked

2 Tbs. Vegetable oil

3 medium onions, sliced into think wedges

2 tsp. brown sugar

1 cup dried cranberries

1/2 tsp. finely grated orange zest

Combine broth and brown and wild rice in a medium saucepan.

Bring to a boil over medium high heat.

Reduce heat to low; cover and simmer until rice is tender and liquid is absorbed, about 45 minutes.

Meanwhile, heat oil in medium skillet over medium high heat.

Add onions and brown sugar.

Cook until liquid is absorbed and onions are soft and translucent, about 6 minutes.

Reduce heat to low.

Slowly cook onions, stirring often, until they are a caramel color, about 25 minutes.

Stir in cranberries.

Cover and cook over low heat until cranberries swell, about 10 minutes.

Transfer rice to a large serving bowl.

Gently fold cranberry mixture and orange zest into cooked rice

-----------------------------------------------------------------

47.Simple, Yummy, Vegan Cookies

2 cups whole wheat flour

3/4 cup raisins

1 tsp cinnamon

1/2 tsp baking soda

1 cup soymilk

1/3 cup oil

1/2 cup sorghum (I use corn syrup)

1 tsp vanilla

Preheat oven to 400. Mix the wet stuff.

In a separate bowl mix the dry stuff. Mix it all together.

Drop cookie size blobs onto oiled cookie sheet. Bake for 20ish minutes.

Great with vegan jams, jellies spread on top as icing!!

Try replacing 1-1/2 cups flour with 1-1/2 cups bran if you wish!!

-----------------------------------------------------------------

1 cup uncooked white rice 2 cups water 1 tablespoon vegetable oil 1 large onion, chopped 1 large green bell pepper, chopped 1 large red bell pepper, chopped 2 cloves garlic, chopped 1 (7 ounce) can chopped green chile peppers 1 cup salsa 3 tablespoons chili powder 2 tablespoons ground cumin 1 tablespoon dried oregano 2 cups cottage cheese 1 (8.75 ounce) can whole kernel corn, drained 1 (15.25 ounce) can vegetarian chili 2 cups coarsely crushed corn chips 1/2 cup shredded Cheddar cheese

1   Combine rice and water In a saucepan, and bring to a boil. Reduce heat, cover, and simmer for 20 minutes. Preheat oven to 350 degrees F (175 degrees C). 2   Meanwhile, heat oil in a large skillet over medium heat. Cook onion, green bell pepper, red bell pepper, and garlic in oil until tender. In a medium bowl, combine chile peppers, salsa, chili powder, cumin, oregano, cottage cheese, corn, chili, and cooked rice. Stir this mixture in with the onions and peppers. Cook until heated through. Transfer to a 2 quart casserole dish, and top with chips and cheese. Use more or less cheese to taste. 3   Bake in preheated oven for 20 minutes.

Makes 8 servings

49.Zucchini Medley

Serving Size : 4  

3 cups zucchini chunks

1 small sliced yellow onion

1 medium size fresh chopped tomato

1/2 cup fresh mushroom caps

1/2 teaspoon dried basil leaves

2 ounces low-fat grated cheddar cheese (about 1/2 cup)

Place all ingredients except the cheese in a microwave-safe 2 quart casserole dish. Microwave on high for 7-10 minutes or until vegetables are fork tender. Add the cheese and microwave on high for 30 seconds. Let stand for 2-3 minutes before serving. 

--------------------------------------------------------------------------

Per serving: 10 Calories (kcal); trace Total Fat; (3% calories from fat); trace Protein; 2g Carbohydrate; 0mg Cholesterol; 1mg Sodium

Food Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates

-------------------------The End-------------------------------