Recipes
** Beverages
Frosty Apple Cinnamon Swirl
Ingredients
2 c. vanilla Rice Dream (frozen dessert)
2/3 c. rehydrated apples *see note below
1/4 c. fresh raw pecans
1/8 t. cinnamon powder
2 c. water
Method
Re-hydrate dried apples.
Grind nuts to a fine meal, using electric seed grinder.
Combine softened apples, nuts, spice, Rice Dream and water in your blender.
Puree until smooth & creamy. Serves 2-4
* Re-hydrate fruit as follows:
Fill a pint-sized jar with about one cup of dried fruit (or whatever is specified by recipe).
Fill the jar with water or juice.
Let sit overnight.
Or:
Cover dried fruit with near-boiling water in a mixing bowl and increase the amount an inch or two.
Wait 15 minutes for fruit to soften.
** Desserts
*White Chocolate Cheesecake
Often served at breakfast, a decadent way to start the day and guaranteed to put smiles on the faces of all who indulge.
Ingredients
1 cup sugar
2 pounds cream cheese, at room temperature
1 teaspoon vanilla extract
4 eggs
8 ounces white chocolate, melted
Method
Cream sugar and cream cheese together.
Add vanilla.
Beat eggs in one at a time.
Blend in chocolate.
Bake in springform pan in water bath at 450 degrees for 20 minutes.
Reduce heat to 250 degrees and continue to bake for 1 hour or until firm.
Cool thoroughly.
Refrigerate at least 8 hours before removing from pan.
Serve with pureed raspberries sweetened to taste with honey or sugar.
Serves 8 to 10.
** Note, you can sub chocolate for raspberry or strawberry sauce)Ingredients
1/3 c. fresh raspberries or strawberries
2/3 c. apple juice concentrate
4 tsp. cornstarch
Method
Blend all ingredients on high for one minute until creamy.
Pour into saucepan and cook over medium-high, stirring constantly until thick and clear.
Yields 3/4 c.
*Fresh Strawberry Pie
Ingredients
4 c. fresh strawberries, cut in quarters lengthwise ( or 1 small bag frozen)
1-1/3 c. apple juice concentrate
1 tsp. vanilla
3/4 c. chopped fresh strawberries
Pinch of salt (optional)
6 Tbs. cornstarch
Method
Wash and stem 3 pints of strawberries.
Cut 4 c. of berries lengthwise into quarters and set aside.
Chop another 3/4 c. of berries and put into blender.
Add remaining ingredients and blend on high for 15-20 seconds.
Pour into saucepan. Cook on medium-high, stirring constantly until thick.
Remove from heat and gently fold in berries with a rubber spatula.
Place in baked 9" pie shell and shape.
Chill.
Top with soy whipped cream (optional) or additional fresh strawberries prepared in the following manner: Cut berries lengthwise in 1/8" slices. Place slices side by side covering top of pie with concentrated circles. Put a whole strawberry in the center ( ** Note: you can put topping on with the recipe above)
*Island Banana Bread
Banana bread seems to be popular wherever bananas are found, and bananas are plentiful in the Caribbean. The addition of lemon peel and hint of allspice make this sweet, moist Caribbean version unique.
Ingredients
3/4 cup whole wheat flour
1/2 cup all-purpose flour
1/3 cup firmly packed brown sugar
11/2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/2 cup skim milk
2 egg whites
11/2 tablespoons vegetable oil
1/2 cup mashed ripe banana (the riper, the better)
1 teaspoon each grated fresh lemon peel and vanilla extract
Method ( Lemon peel is optional)
Preheat oven to 350°.
Lightly oil a 4 x 8-inch loaf pan or spray with a nonstick cooking spray.
In a large bowl, combine both types of flour, brown sugar, baking powder, and spices. Mix well.
In a small bowl, combine remaining ingredients. Beat with a fork or wire whisk until blended. Add to dry mixture, mixing until all ingredients are moistened.
Place mixture in prepared pan.
Bake 35 minutes, until a toothpick inserted in the center of the bread comes out clean.
Cool in pan on a wire rack 5 minutes, then turn out onto rack to finish cooling.
(Each serving provides:
123 Calories
3 g Protein
3 g Total fat (0 g Sat. fat)
22 g Carbohydrate
94 mg Sodium
0 mg Cholesterol)
*Papaya Peach Kudzu Pudding
Ingredients
1-2 fresh peaches, blanched*, and sliced
3 cups of peach juice ( You can find this at meyer. I like the pulped juice for this)
1/2 cup papaya concentrate ( You can also find this at meyer)
2 cups of soy milk
5 Tbsp. Kudzu
*Blanching: Skins can be removed from peaches by boiling some water. Turn water off and put peaches in. Let them stand about 5 minutes...skin should easily peel off.
Method
Dissolve kudzu in a small amount of the peach juice or water.
Combine in a saucepan with other ingredients and cook over a medium flame till the pudding thickens.
Stir well so that the mixture does not stick to the bottom of the pan. Pudding will thicken more when cool.
** Entrees
*Basic Burgers
These burgers can be seasoned as you like. The amount of nuts and seeds can be increased or left out. You can use any beans, or leftover bean soup, and any grains, including leftover cooked breakfast cereal. You can practically empty the refrigerator, just as with minestrone soup. I have a son who won't eat his crusts, so I indulge him. I cut them off his sandwiches, and I save them for burgers.
Ingredients
2 cups cooked beans, mashed
1/2 cup stock or water (if the beans are a bit dry)
1 cup cooked rice, millet, bulgur, and so on
1 cup toasted chopped nuts or seeds
2 tablespoons nutritional yeast
1/4 cup tamari sauce
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon dried basic
1/4 teaspoon hambuger seasoning.
Salt and pepper to taste
1/2 cup shredded carrots or finely chopped cooked vegetables
2 cups rolled oats or fresh bread crumbs, use more as needed
Canola oil (optional)
Method
1. In a bowl, combine all ingredients except oats or bread crumbs and optional oil.
2. Add oats or bread crumbs as needed to stiffen mixture.
3. Form into 8 patties. Fry in oil over medium heat in a skillet, or bake in a preheated 350°F oven for 30 minutes.
Serves 8
*Everybody's Favorite Lasagna
This recipe is a great way to introduce tofu to family and friends. If you like a "meaty" tomato sauce, add some frozen soy "crumbles" (ground beef alternative) or some reconstituted TVP (textured vegetable protein) to your tomato sauce.
Ingredients
1 pound soft tofu, drained and patted dry
1 pound firm tofu, drained and patted dry
1/ 4 cup minced fresh parsley
2 hard boiled egges with yolk taken out after cooking
Salt and freshly ground pepper to taste
3 cups Fresh Tomato Sauce
1 1/2 cups ground beef alternative( I use ground chicken or turkey) or TVP (optional)
1 pound lasagna noodles, cooked al dente and drained
1 cup shredded soy mozzarella
1 cup racotta pharmasean cheese
Method
Preheat the oven to 350oF.
Put the tofu in a large bowl and crumble.
Add the parsley, salt, and pepper and mix well.
Taste and adjust the seasoning.
Spread a layer of tomato sauce in the bottom of a 4-quart rectangular baking dish.
Top with a layer of noodles.
Top the noodles with a layer of tofu filling.
Repeat with another layer of noodles and top with more sauce.
Add a layer of ground beef alternative or textured vegetable protein, if using.
Repeat the layering process with the remaining filling, noodles, and sauce.
Sprinkle the soy mozzarella on top ( and through out layers if desired).
Bake for 45 minutes, or until bubbly.
Remove from the oven and let sit for 5 minutes before cutting.
*Couscous Salad with
Dried Cranberries and Pecans
and Lemon Dressing
Tangy, crimson-colored dried cranberries and toasted pecans are a dynamic combination in this special salad. If you plan to make it more than 2 hours in advance, hold back on adding the cucumbers until serving time so they will retain their special crunch.
Ingredients
1 cup shelled pecans
1 1/2 cups couscous
1 cup dried cranberries
1/2 teaspoon turmeric
2 cups boiling water
1 cup thawed frozen peas
3 scallions, very thinly sliced
2 medium cucumbers, peeled, seeded, and diced
1/4 cup shredded fresh basil
Lemon Dressing
Zest of 1 lemon
1/3 cup lemon juice
3 garlic cloves, minced
1/2 teaspoon salt
Freshly ground black pepper
1/3 cup olive oil
Method
Toast the pecans in a shallow pan in a preheated 350-degree oven until very fragrant, about 7 minutes. Set aside to cool.
Place the couscous, cranberries, and turmeric in a large bowl. Pour in the boiling water, stir, then cover the bowl with a large plate or foil. Let sit for 10 minutes. Remove the cover, then fluff the couscous with a fork. Cover again and let sit 5 more minutes.
Stir in the pecans, peas, scallions, cucumbers, and basil.
Combine the dressing ingredients in a jar with a tight-fitting lid and shake vigorously. Pour onto the couscous mixture and stir to blend. Let the salad sit at least 1 hour before serving to allow the flavors to blend. If longer than 1 hour, cover and chill, but then bring the salad to room temperature before serving. (Don't forget -- if you make the salad more than an hour before you intend to serve it, hold back on adding the cucumbers until serving time or thereabouts.)
Serves 4 as a main course.
*Ginger Grilled Salmon
This can also be prepared under a broiler, if you prefer.
Ingredients
4-inch piece fresh ginger, peeled and minced
1/2 cup sherry
1 tbs. soy sauce
1/4 cup honey
4 salmon steaks or 4 boneless, skinless fillets,
about 6 oz. each
Method
Combine ginger, sherry, soy sauce, and honey in a shallow dish.
Add salmon and marinate for 20 minutes, turning once.
Prepare a medium-hot grill.
Place salmon on grill and cook for about 5 minutes on each side, basting with remaining marinade.
After basting, discard any remaining marinade.
Serve immediately.
Serves 4.
** Cedar Salmon.
Take a smooth peace of cedar and soak it (submerged for 24-48 hrs) and place it on your heated bbq.
Take salmon and place it on the wood. Close lid and let smolder for 2+ hrs on medium- low heat. The smoke from the charring wood will naturally smore the meat and make it tender. The meat is cooked when flakey and greyish white.
Some ppl like to add a lil honey to the salmon as it cooks. Others like to add lemon to the top of the wood before they place the salmon on the plank.
Bon Appitie!
*Pasta with with Roasted Garlic
and Basil Sauce
Serve as a main course or side dish with a salad and garlic bread. The highly aromatic sauce is also delicious over freshly cooked vegetables.
Ingredients
10 cloves garlic
1/4 cup plus 1/4 tsp. safflower, sunflower, or vegetable oil
1 tbs. balsamic vinegar
1 cup chopped fresh basil
1/4 cup chopped fresh parsley
1/4 cup chopped walnuts, or pine nuts
3 tbs. chicken broth
1/2 tsp. freshly ground pepper
2 tbs. freshly grated Parmesan cheese
12 oz. dried linguine
Method
Heat oven to 350°.
Place garlic cloves in a garlic baker or on a nonstick or lightly oiled baking sheet.
Cover and bake for 30 to 35 minutes.
Peel skin from garlic cloves, or squeeze out garlic pulp.
Combine garlic, 1/4 cup of the oil, vinegar, basil, parsley, nuts, chicken broth, and pepper in a food processor workbowl or blender container, and process until smooth.
Transfer to a bowl and stir in cheese; set aside or refrigerate.
Cook pasta according to package instructions.
Rinse pasta and drain.
Remove pasta to a saucepan over low heat.
Toss with garlic-basil mixture and serve.
Makes 4 servings.
***Russian Kasha***
with Mushrooms & Onions
This recipe can be prepared as a vegetarian dish
(with dairy) by replacing the beef stock with vegetable stock. There are some non-dairy sour creams on the market,
if you want the dish to be vegan as well.
Ingredients
1 cup kasha (roasted buckwheat groats)
1 egg, lightly beaten
5 tablespoons unsalted butter
1 large onion, minced
2 scallions, finely chopped, white part only
1 clove garlic, minced
2 cups beef stock (Editor: Use vegetable stock if preferred)
Salt and freshly ground pepper to taste
1/2 pound fresh mushrooms, chopped
3 tablespoons chopped parsley
2 tablespoons sour cream
Method
In a small bowl, mix together the kasha and egg.
Transfer to a dry skillet and stir gently over medium heat until the grains separate and the mixture is dry, 3 to 4 minutes.
In a 21/2-quart saucepan, heat 3 tablespoons of the butter over medium-low heat.
Add the onion, scallions, and garlic and sauté until soft, about 3 minutes.
Add the kasha and stock to the onion mixture, season with salt and pepper, cover, and simmer until the kasha is tender and the liquid is absorbed, about 15 minutes.
Meanwhile, heat the remaining 2 tablespoons butter in a small skillet.
Add the mushrooms and sauté until the mushrooms are tender and all the liquid has evaporated.
When the kasha is tender, stir in the cooked mushrooms, parsley, and sour cream.
Transfer to a warm serving bowl.
Serves 4.
*Dolmades (Stuffed Grape Leaves)
Each Middle Eastern country has its own variety of grape leaf filling. This is a Greek recipe.
Ingredients
1 onion, minced
1 tablespoon olive oil, divided
2 cups short grain brown rice, cooked
2 tablespoons tomato paste
1/2 cup raw sunflower seeds
1/2 teaspoon ground cinnamon
2 tablespoons lemon juice
1/2 teaspoon sea salt
pinch black pepper
1 jar (8 oz.) grape leaves, drained
Method
In a small saucepan, sauté the onion in half the olive oil, then mix it with the remaining ingredients, except the grape leaves.
Preheat the oven to 375 degrees.
Spread out 10 grape leaves, with the darker side facing down. Spoon a teaspoon of filling onto each leaf.
Fold the bottom up, the sides toward the middle, then roll toward the top. Place them on an oiled pan, then brush the tops with the remaining oil.
Bake, covered, for 35-40 minutes.
Makes 20-30.
*Asian Noodle Salad
with Spicy Peanut Sauce
Ingredients
Spicy Peanut Sauce:
1/2 cup chunky peanut butter
2 tablespoons unseasoned rice vinegar
1 tablespoon soy sauce
2 teaspoons sugar
1 tablespoon vegetable oil
1 tablespoon Asian sesame oil
6 scallions, including green tops, chopped
1/2 teaspoon dried hot red pepper flakes
2/3 cup plain yogurt
1 inch piece fresh ginger, peeled
1 clove garlic
1/4 teaspoon salt
Pasta Ingredients:
1 pound spaghettini
1 tablespoon kosher salt
1 tablespoon Asian sesame oil
2 carrots, thinly sliced
1 red bell pepper, seeded and cut into strips 3 inches long and 1/4 inch wide
Chopped fresh cilantro for garnish
Method
Make the sauce: Combine all the sauce ingredients in a blender or food processor and process until smooth. Pour into a bowl, cover, and chill.
In a large pot, bring at least 4 quarts of water to a rolling boil. Add 1 tablespoon salt. Add the spaghettini, stir to separate, and cook until al dente. Drain, rinse under cold water until cool, and drain again. Place in a bowl, add the sesame oil, toss well, cover, and chill.
When ready to serve, transfer the noodles to a large serving bowl. Add the carrots and bell pepper and toss well. Add the sauce and toss thoroughly so that the noodles are evenly coated. Sprinkle with cilantro.
Serves 6.
* "candy chicken"
Its called that because its coated in honey and cooked for HRS, with honey being constantly spooned over the chicken. At the end, you add a spritz of lemon juice
The honey is made into a sort of maranade
its just about 1/4 cup water and 1 cup honey for 3 breasts
If you like thicker, you just add honey (to get it right you heat the honey in the microwave for about 30 seconds)
****Salads
*Carrot Salad Supreme
Ingredients
1 1/2 cups grated carrots lightly packed (3 large carrots)
1 rib celery, diced
1/2 cup raisins
Imitation Mayonnaise
2 teaspoons apple juice concentrate
1/16 teaspoon cayenne pepper
1/16 teaspoon curry powder
Lettuce
Method
In a salad bowl, combine the carrots with the celery and the raisins. Set aside.
Prepare the Imitation Mayonnaise in a blender or food processor.
Add the juice concentrate, cayenne pepper, and curry powder and blend thoroughly.
Mix with the carrots, raisins, and celery.
Serve on beds of lettuce arranged on salad plates.
Serves 4.
*Couscous Salad with
Dried Cranberries and Pecans
and Lemon Dressing
Tangy, crimson-colored dried cranberries and toasted pecans are a dynamic combination in this special salad. If you plan to make it more than 2 hours in advance, hold back on adding the cucumbers until serving time so they will retain their special crunch.
Ingredients
1 cup shelled pecans
1 1/2 cups couscous
1 cup dried cranberries
1/2 teaspoon turmeric
2 cups boiling water
1 cup thawed frozen peas
3 scallions, very thinly sliced
2 medium cucumbers, peeled, seeded, and diced
1/4 cup shredded fresh basil
Lemon Dressing
Zest of 1 lemon
1/3 cup lemon juice
3 garlic cloves, minced
1/2 teaspoon salt
Freshly ground black pepper
1/3 cup olive oil
Method
Toast the pecans in a shallow pan in a preheated 350-degree oven until very fragrant, about 7 minutes. Set aside to cool.
Place the couscous, cranberries, and turmeric in a large bowl. Pour in the boiling water, stir, then cover the bowl with a large plate or foil. Let sit for 10 minutes. Remove the cover, then fluff the couscous with a fork. Cover again and let sit 5 more minutes.
Stir in the pecans, peas, scallions, cucumbers, and basil.
Combine the dressing ingredients in a jar with a tight-fitting lid and shake vigorously. Pour onto the couscous mixture and stir to blend. Let the salad sit at least 1 hour before serving to allow the flavors to blend. If longer than 1 hour, cover and chill, but then bring the salad to room temperature before serving. (Don't forget -- if you make the salad more than an hour before you intend to serve it, hold back on adding the cucumbers until serving time or thereabouts.)
Serves 4 as a main course.
*Mediterranean Salad With Dulse
Ingredients
Dressing
1/3 cup safflower oil
2 Tbls. olive oil
2 Tbls. vinegar
1-2 Tbls. lemon juice
1/2 tsp. each oregano and cumin powder
1/2 tsp. Kelp Granules or Kelp/Cayenne Sea Seasoning
Fresh black pepper to taste
Salad
3-4 citrus fruits, peeled and chunked
1 cup dried dulse, rinsed and drained
bed of salad greens
rings of raw purple onion for garnish
Method
1. Toss fruits with dulse and dressing.
2. Marinate 15 minutes.
3. Arrange on salad greens.
4. Top with onions.
Serves 4
*Summer Solstice Salad
with Goddess Green Herb Dressing
Mix and match ingredients according to preference and availability. The idea here is to have a variety of fresh vegetables that can be esthetically arranged to celebrate summer.
Ingredients
3 cups tender lettuce leaves (butter or green leaf)
2 cups mixed salad greens (arugula, chicory, etc.)
1/2 cup shredded carrot
1/2 cup chopped cucumber
1 cup cooked chickpeas
3 cherry tomatoes, halved (or more if preferred)
2 tablespoons chopped pecans
1 tablespoon chopped fresh basil
1 tablespoon minced fresh parsley
Edible flowers for use as garnish (optional)
Goddess Green Herb Dressing ( You can also use one of the store baught raspberry vingrettes)
Method
Divide the greens among 4 large dinner plates and top with all the remaining ingredients except the dressing in a visually pleasing arrangement.
Serve the dressing on the side.
Serves 4( Dressing-Goddess Green Herb Dressing
This dressing goes really well with the Summer Solstice Salad, or with any other salad.
Ingredients
2 scallions, chopped
1/4 cup chopped fresh parsley
1 garlic clove, chopped
1 teaspoon capers, drained
1/2 cup soft silken tofu
2 tablespoons fresh lemon juice
2 tablespoons balsamic vinegar
2 teaspoons vegetarian Worcestershire sauce
1/2 teaspoon sugar or a natural sweetener
1/2 teaspoon Dijon mustard
1 tablespoon minced fresh basil
1/4 teaspoon salt
1/4 cup olive oil
1/8 teaspoon freshly ground pepper
1/8 teaspoon Tabasco sauce
Method
In a blender or food processor, process the scallions, parsley, garlic, and capers until finely minced.
Add the tofu, lemon juice, vinegar, and Worcestershire and process to mix well.
Add all the remaining ingredients and blend well.
If not using immediately, transfer to an airtight bowl.
Cover and refrigerate for up to 1 week.
Makes about 2 cups
*Tomato-Avocado Salad
Ingredients
4 ripe tomatoes, preferable plum, peeled and seeded
2 ripe avocados, diced in 1-inch chunks
1 clove garlic, minced fine
6 sprigs cilantro (fresh coriander), chopped
1 large lime
Salt and freshly ground pepper
Thin slices lime, for garnish
Method
Dice the tomatoes into 1-inch cubes.
In a large salad bowl, combine all the ingredients except the lime.
Split the lime and squeeze the juice over the salad.
Add salt and pepper to taste.
Mix well.
Serve well chilled over a romaine leaf.
Garnish with thin lime slices.
** As far as vegtables go, always eat a rainbow of colors (Red and yellow, green, purple ect) at every sitting if possible.
**If you like carrots you can also ginger and cinamin them with a lil bit of fake butter with a pinch of honey
****honey on apples ( like candy apples)you just cut in in 1/4 and add some honey and cinamin and bake till softish ( 10-15 mins)
Frosty Apple Cinnamon Swirl
Ingredients
2 c. vanilla Rice Dream (frozen dessert)
2/3 c. rehydrated apples *see note below
1/4 c. fresh raw pecans
1/8 t. cinnamon powder
2 c. water
Method
Re-hydrate dried apples.
Grind nuts to a fine meal, using electric seed grinder.
Combine softened apples, nuts, spice, Rice Dream and water in your blender.
Puree until smooth & creamy. Serves 2-4
* Re-hydrate fruit as follows:
Fill a pint-sized jar with about one cup of dried fruit (or whatever is specified by recipe).
Fill the jar with water or juice.
Let sit overnight.
Or:
Cover dried fruit with near-boiling water in a mixing bowl and increase the amount an inch or two.
Wait 15 minutes for fruit to soften.
** Desserts
*White Chocolate Cheesecake
Often served at breakfast, a decadent way to start the day and guaranteed to put smiles on the faces of all who indulge.
Ingredients
1 cup sugar
2 pounds cream cheese, at room temperature
1 teaspoon vanilla extract
4 eggs
8 ounces white chocolate, melted
Method
Cream sugar and cream cheese together.
Add vanilla.
Beat eggs in one at a time.
Blend in chocolate.
Bake in springform pan in water bath at 450 degrees for 20 minutes.
Reduce heat to 250 degrees and continue to bake for 1 hour or until firm.
Cool thoroughly.
Refrigerate at least 8 hours before removing from pan.
Serve with pureed raspberries sweetened to taste with honey or sugar.
Serves 8 to 10.
** Note, you can sub chocolate for raspberry or strawberry sauce)Ingredients
1/3 c. fresh raspberries or strawberries
2/3 c. apple juice concentrate
4 tsp. cornstarch
Method
Blend all ingredients on high for one minute until creamy.
Pour into saucepan and cook over medium-high, stirring constantly until thick and clear.
Yields 3/4 c.
*Fresh Strawberry Pie
Ingredients
4 c. fresh strawberries, cut in quarters lengthwise ( or 1 small bag frozen)
1-1/3 c. apple juice concentrate
1 tsp. vanilla
3/4 c. chopped fresh strawberries
Pinch of salt (optional)
6 Tbs. cornstarch
Method
Wash and stem 3 pints of strawberries.
Cut 4 c. of berries lengthwise into quarters and set aside.
Chop another 3/4 c. of berries and put into blender.
Add remaining ingredients and blend on high for 15-20 seconds.
Pour into saucepan. Cook on medium-high, stirring constantly until thick.
Remove from heat and gently fold in berries with a rubber spatula.
Place in baked 9" pie shell and shape.
Chill.
Top with soy whipped cream (optional) or additional fresh strawberries prepared in the following manner: Cut berries lengthwise in 1/8" slices. Place slices side by side covering top of pie with concentrated circles. Put a whole strawberry in the center ( ** Note: you can put topping on with the recipe above)
*Island Banana Bread
Banana bread seems to be popular wherever bananas are found, and bananas are plentiful in the Caribbean. The addition of lemon peel and hint of allspice make this sweet, moist Caribbean version unique.
Ingredients
3/4 cup whole wheat flour
1/2 cup all-purpose flour
1/3 cup firmly packed brown sugar
11/2 teaspoons baking powder
1/2 teaspoon ground cinnamon
1/4 teaspoon ground allspice
1/2 cup skim milk
2 egg whites
11/2 tablespoons vegetable oil
1/2 cup mashed ripe banana (the riper, the better)
1 teaspoon each grated fresh lemon peel and vanilla extract
Method ( Lemon peel is optional)
Preheat oven to 350°.
Lightly oil a 4 x 8-inch loaf pan or spray with a nonstick cooking spray.
In a large bowl, combine both types of flour, brown sugar, baking powder, and spices. Mix well.
In a small bowl, combine remaining ingredients. Beat with a fork or wire whisk until blended. Add to dry mixture, mixing until all ingredients are moistened.
Place mixture in prepared pan.
Bake 35 minutes, until a toothpick inserted in the center of the bread comes out clean.
Cool in pan on a wire rack 5 minutes, then turn out onto rack to finish cooling.
(Each serving provides:
123 Calories
3 g Protein
3 g Total fat (0 g Sat. fat)
22 g Carbohydrate
94 mg Sodium
0 mg Cholesterol)
*Papaya Peach Kudzu Pudding
Ingredients
1-2 fresh peaches, blanched*, and sliced
3 cups of peach juice ( You can find this at meyer. I like the pulped juice for this)
1/2 cup papaya concentrate ( You can also find this at meyer)
2 cups of soy milk
5 Tbsp. Kudzu
*Blanching: Skins can be removed from peaches by boiling some water. Turn water off and put peaches in. Let them stand about 5 minutes...skin should easily peel off.
Method
Dissolve kudzu in a small amount of the peach juice or water.
Combine in a saucepan with other ingredients and cook over a medium flame till the pudding thickens.
Stir well so that the mixture does not stick to the bottom of the pan. Pudding will thicken more when cool.
** Entrees
*Basic Burgers
These burgers can be seasoned as you like. The amount of nuts and seeds can be increased or left out. You can use any beans, or leftover bean soup, and any grains, including leftover cooked breakfast cereal. You can practically empty the refrigerator, just as with minestrone soup. I have a son who won't eat his crusts, so I indulge him. I cut them off his sandwiches, and I save them for burgers.
Ingredients
2 cups cooked beans, mashed
1/2 cup stock or water (if the beans are a bit dry)
1 cup cooked rice, millet, bulgur, and so on
1 cup toasted chopped nuts or seeds
2 tablespoons nutritional yeast
1/4 cup tamari sauce
1/4 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon dried basic
1/4 teaspoon hambuger seasoning.
Salt and pepper to taste
1/2 cup shredded carrots or finely chopped cooked vegetables
2 cups rolled oats or fresh bread crumbs, use more as needed
Canola oil (optional)
Method
1. In a bowl, combine all ingredients except oats or bread crumbs and optional oil.
2. Add oats or bread crumbs as needed to stiffen mixture.
3. Form into 8 patties. Fry in oil over medium heat in a skillet, or bake in a preheated 350°F oven for 30 minutes.
Serves 8
*Everybody's Favorite Lasagna
This recipe is a great way to introduce tofu to family and friends. If you like a "meaty" tomato sauce, add some frozen soy "crumbles" (ground beef alternative) or some reconstituted TVP (textured vegetable protein) to your tomato sauce.
Ingredients
1 pound soft tofu, drained and patted dry
1 pound firm tofu, drained and patted dry
1/ 4 cup minced fresh parsley
2 hard boiled egges with yolk taken out after cooking
Salt and freshly ground pepper to taste
3 cups Fresh Tomato Sauce
1 1/2 cups ground beef alternative( I use ground chicken or turkey) or TVP (optional)
1 pound lasagna noodles, cooked al dente and drained
1 cup shredded soy mozzarella
1 cup racotta pharmasean cheese
Method
Preheat the oven to 350oF.
Put the tofu in a large bowl and crumble.
Add the parsley, salt, and pepper and mix well.
Taste and adjust the seasoning.
Spread a layer of tomato sauce in the bottom of a 4-quart rectangular baking dish.
Top with a layer of noodles.
Top the noodles with a layer of tofu filling.
Repeat with another layer of noodles and top with more sauce.
Add a layer of ground beef alternative or textured vegetable protein, if using.
Repeat the layering process with the remaining filling, noodles, and sauce.
Sprinkle the soy mozzarella on top ( and through out layers if desired).
Bake for 45 minutes, or until bubbly.
Remove from the oven and let sit for 5 minutes before cutting.
*Couscous Salad with
Dried Cranberries and Pecans
and Lemon Dressing
Tangy, crimson-colored dried cranberries and toasted pecans are a dynamic combination in this special salad. If you plan to make it more than 2 hours in advance, hold back on adding the cucumbers until serving time so they will retain their special crunch.
Ingredients
1 cup shelled pecans
1 1/2 cups couscous
1 cup dried cranberries
1/2 teaspoon turmeric
2 cups boiling water
1 cup thawed frozen peas
3 scallions, very thinly sliced
2 medium cucumbers, peeled, seeded, and diced
1/4 cup shredded fresh basil
Lemon Dressing
Zest of 1 lemon
1/3 cup lemon juice
3 garlic cloves, minced
1/2 teaspoon salt
Freshly ground black pepper
1/3 cup olive oil
Method
Toast the pecans in a shallow pan in a preheated 350-degree oven until very fragrant, about 7 minutes. Set aside to cool.
Place the couscous, cranberries, and turmeric in a large bowl. Pour in the boiling water, stir, then cover the bowl with a large plate or foil. Let sit for 10 minutes. Remove the cover, then fluff the couscous with a fork. Cover again and let sit 5 more minutes.
Stir in the pecans, peas, scallions, cucumbers, and basil.
Combine the dressing ingredients in a jar with a tight-fitting lid and shake vigorously. Pour onto the couscous mixture and stir to blend. Let the salad sit at least 1 hour before serving to allow the flavors to blend. If longer than 1 hour, cover and chill, but then bring the salad to room temperature before serving. (Don't forget -- if you make the salad more than an hour before you intend to serve it, hold back on adding the cucumbers until serving time or thereabouts.)
Serves 4 as a main course.
*Ginger Grilled Salmon
This can also be prepared under a broiler, if you prefer.
Ingredients
4-inch piece fresh ginger, peeled and minced
1/2 cup sherry
1 tbs. soy sauce
1/4 cup honey
4 salmon steaks or 4 boneless, skinless fillets,
about 6 oz. each
Method
Combine ginger, sherry, soy sauce, and honey in a shallow dish.
Add salmon and marinate for 20 minutes, turning once.
Prepare a medium-hot grill.
Place salmon on grill and cook for about 5 minutes on each side, basting with remaining marinade.
After basting, discard any remaining marinade.
Serve immediately.
Serves 4.
** Cedar Salmon.
Take a smooth peace of cedar and soak it (submerged for 24-48 hrs) and place it on your heated bbq.
Take salmon and place it on the wood. Close lid and let smolder for 2+ hrs on medium- low heat. The smoke from the charring wood will naturally smore the meat and make it tender. The meat is cooked when flakey and greyish white.
Some ppl like to add a lil honey to the salmon as it cooks. Others like to add lemon to the top of the wood before they place the salmon on the plank.
Bon Appitie!
*Pasta with with Roasted Garlic
and Basil Sauce
Serve as a main course or side dish with a salad and garlic bread. The highly aromatic sauce is also delicious over freshly cooked vegetables.
Ingredients
10 cloves garlic
1/4 cup plus 1/4 tsp. safflower, sunflower, or vegetable oil
1 tbs. balsamic vinegar
1 cup chopped fresh basil
1/4 cup chopped fresh parsley
1/4 cup chopped walnuts, or pine nuts
3 tbs. chicken broth
1/2 tsp. freshly ground pepper
2 tbs. freshly grated Parmesan cheese
12 oz. dried linguine
Method
Heat oven to 350°.
Place garlic cloves in a garlic baker or on a nonstick or lightly oiled baking sheet.
Cover and bake for 30 to 35 minutes.
Peel skin from garlic cloves, or squeeze out garlic pulp.
Combine garlic, 1/4 cup of the oil, vinegar, basil, parsley, nuts, chicken broth, and pepper in a food processor workbowl or blender container, and process until smooth.
Transfer to a bowl and stir in cheese; set aside or refrigerate.
Cook pasta according to package instructions.
Rinse pasta and drain.
Remove pasta to a saucepan over low heat.
Toss with garlic-basil mixture and serve.
Makes 4 servings.
***Russian Kasha***
with Mushrooms & Onions
This recipe can be prepared as a vegetarian dish
(with dairy) by replacing the beef stock with vegetable stock. There are some non-dairy sour creams on the market,
if you want the dish to be vegan as well.
Ingredients
1 cup kasha (roasted buckwheat groats)
1 egg, lightly beaten
5 tablespoons unsalted butter
1 large onion, minced
2 scallions, finely chopped, white part only
1 clove garlic, minced
2 cups beef stock (Editor: Use vegetable stock if preferred)
Salt and freshly ground pepper to taste
1/2 pound fresh mushrooms, chopped
3 tablespoons chopped parsley
2 tablespoons sour cream
Method
In a small bowl, mix together the kasha and egg.
Transfer to a dry skillet and stir gently over medium heat until the grains separate and the mixture is dry, 3 to 4 minutes.
In a 21/2-quart saucepan, heat 3 tablespoons of the butter over medium-low heat.
Add the onion, scallions, and garlic and sauté until soft, about 3 minutes.
Add the kasha and stock to the onion mixture, season with salt and pepper, cover, and simmer until the kasha is tender and the liquid is absorbed, about 15 minutes.
Meanwhile, heat the remaining 2 tablespoons butter in a small skillet.
Add the mushrooms and sauté until the mushrooms are tender and all the liquid has evaporated.
When the kasha is tender, stir in the cooked mushrooms, parsley, and sour cream.
Transfer to a warm serving bowl.
Serves 4.
*Dolmades (Stuffed Grape Leaves)
Each Middle Eastern country has its own variety of grape leaf filling. This is a Greek recipe.
Ingredients
1 onion, minced
1 tablespoon olive oil, divided
2 cups short grain brown rice, cooked
2 tablespoons tomato paste
1/2 cup raw sunflower seeds
1/2 teaspoon ground cinnamon
2 tablespoons lemon juice
1/2 teaspoon sea salt
pinch black pepper
1 jar (8 oz.) grape leaves, drained
Method
In a small saucepan, sauté the onion in half the olive oil, then mix it with the remaining ingredients, except the grape leaves.
Preheat the oven to 375 degrees.
Spread out 10 grape leaves, with the darker side facing down. Spoon a teaspoon of filling onto each leaf.
Fold the bottom up, the sides toward the middle, then roll toward the top. Place them on an oiled pan, then brush the tops with the remaining oil.
Bake, covered, for 35-40 minutes.
Makes 20-30.
*Asian Noodle Salad
with Spicy Peanut Sauce
Ingredients
Spicy Peanut Sauce:
1/2 cup chunky peanut butter
2 tablespoons unseasoned rice vinegar
1 tablespoon soy sauce
2 teaspoons sugar
1 tablespoon vegetable oil
1 tablespoon Asian sesame oil
6 scallions, including green tops, chopped
1/2 teaspoon dried hot red pepper flakes
2/3 cup plain yogurt
1 inch piece fresh ginger, peeled
1 clove garlic
1/4 teaspoon salt
Pasta Ingredients:
1 pound spaghettini
1 tablespoon kosher salt
1 tablespoon Asian sesame oil
2 carrots, thinly sliced
1 red bell pepper, seeded and cut into strips 3 inches long and 1/4 inch wide
Chopped fresh cilantro for garnish
Method
Make the sauce: Combine all the sauce ingredients in a blender or food processor and process until smooth. Pour into a bowl, cover, and chill.
In a large pot, bring at least 4 quarts of water to a rolling boil. Add 1 tablespoon salt. Add the spaghettini, stir to separate, and cook until al dente. Drain, rinse under cold water until cool, and drain again. Place in a bowl, add the sesame oil, toss well, cover, and chill.
When ready to serve, transfer the noodles to a large serving bowl. Add the carrots and bell pepper and toss well. Add the sauce and toss thoroughly so that the noodles are evenly coated. Sprinkle with cilantro.
Serves 6.
* "candy chicken"
Its called that because its coated in honey and cooked for HRS, with honey being constantly spooned over the chicken. At the end, you add a spritz of lemon juice
The honey is made into a sort of maranade
its just about 1/4 cup water and 1 cup honey for 3 breasts
If you like thicker, you just add honey (to get it right you heat the honey in the microwave for about 30 seconds)
****Salads
*Carrot Salad Supreme
Ingredients
1 1/2 cups grated carrots lightly packed (3 large carrots)
1 rib celery, diced
1/2 cup raisins
Imitation Mayonnaise
2 teaspoons apple juice concentrate
1/16 teaspoon cayenne pepper
1/16 teaspoon curry powder
Lettuce
Method
In a salad bowl, combine the carrots with the celery and the raisins. Set aside.
Prepare the Imitation Mayonnaise in a blender or food processor.
Add the juice concentrate, cayenne pepper, and curry powder and blend thoroughly.
Mix with the carrots, raisins, and celery.
Serve on beds of lettuce arranged on salad plates.
Serves 4.
*Couscous Salad with
Dried Cranberries and Pecans
and Lemon Dressing
Tangy, crimson-colored dried cranberries and toasted pecans are a dynamic combination in this special salad. If you plan to make it more than 2 hours in advance, hold back on adding the cucumbers until serving time so they will retain their special crunch.
Ingredients
1 cup shelled pecans
1 1/2 cups couscous
1 cup dried cranberries
1/2 teaspoon turmeric
2 cups boiling water
1 cup thawed frozen peas
3 scallions, very thinly sliced
2 medium cucumbers, peeled, seeded, and diced
1/4 cup shredded fresh basil
Lemon Dressing
Zest of 1 lemon
1/3 cup lemon juice
3 garlic cloves, minced
1/2 teaspoon salt
Freshly ground black pepper
1/3 cup olive oil
Method
Toast the pecans in a shallow pan in a preheated 350-degree oven until very fragrant, about 7 minutes. Set aside to cool.
Place the couscous, cranberries, and turmeric in a large bowl. Pour in the boiling water, stir, then cover the bowl with a large plate or foil. Let sit for 10 minutes. Remove the cover, then fluff the couscous with a fork. Cover again and let sit 5 more minutes.
Stir in the pecans, peas, scallions, cucumbers, and basil.
Combine the dressing ingredients in a jar with a tight-fitting lid and shake vigorously. Pour onto the couscous mixture and stir to blend. Let the salad sit at least 1 hour before serving to allow the flavors to blend. If longer than 1 hour, cover and chill, but then bring the salad to room temperature before serving. (Don't forget -- if you make the salad more than an hour before you intend to serve it, hold back on adding the cucumbers until serving time or thereabouts.)
Serves 4 as a main course.
*Mediterranean Salad With Dulse
Ingredients
Dressing
1/3 cup safflower oil
2 Tbls. olive oil
2 Tbls. vinegar
1-2 Tbls. lemon juice
1/2 tsp. each oregano and cumin powder
1/2 tsp. Kelp Granules or Kelp/Cayenne Sea Seasoning
Fresh black pepper to taste
Salad
3-4 citrus fruits, peeled and chunked
1 cup dried dulse, rinsed and drained
bed of salad greens
rings of raw purple onion for garnish
Method
1. Toss fruits with dulse and dressing.
2. Marinate 15 minutes.
3. Arrange on salad greens.
4. Top with onions.
Serves 4
*Summer Solstice Salad
with Goddess Green Herb Dressing
Mix and match ingredients according to preference and availability. The idea here is to have a variety of fresh vegetables that can be esthetically arranged to celebrate summer.
Ingredients
3 cups tender lettuce leaves (butter or green leaf)
2 cups mixed salad greens (arugula, chicory, etc.)
1/2 cup shredded carrot
1/2 cup chopped cucumber
1 cup cooked chickpeas
3 cherry tomatoes, halved (or more if preferred)
2 tablespoons chopped pecans
1 tablespoon chopped fresh basil
1 tablespoon minced fresh parsley
Edible flowers for use as garnish (optional)
Goddess Green Herb Dressing ( You can also use one of the store baught raspberry vingrettes)
Method
Divide the greens among 4 large dinner plates and top with all the remaining ingredients except the dressing in a visually pleasing arrangement.
Serve the dressing on the side.
Serves 4( Dressing-Goddess Green Herb Dressing
This dressing goes really well with the Summer Solstice Salad, or with any other salad.
Ingredients
2 scallions, chopped
1/4 cup chopped fresh parsley
1 garlic clove, chopped
1 teaspoon capers, drained
1/2 cup soft silken tofu
2 tablespoons fresh lemon juice
2 tablespoons balsamic vinegar
2 teaspoons vegetarian Worcestershire sauce
1/2 teaspoon sugar or a natural sweetener
1/2 teaspoon Dijon mustard
1 tablespoon minced fresh basil
1/4 teaspoon salt
1/4 cup olive oil
1/8 teaspoon freshly ground pepper
1/8 teaspoon Tabasco sauce
Method
In a blender or food processor, process the scallions, parsley, garlic, and capers until finely minced.
Add the tofu, lemon juice, vinegar, and Worcestershire and process to mix well.
Add all the remaining ingredients and blend well.
If not using immediately, transfer to an airtight bowl.
Cover and refrigerate for up to 1 week.
Makes about 2 cups
*Tomato-Avocado Salad
Ingredients
4 ripe tomatoes, preferable plum, peeled and seeded
2 ripe avocados, diced in 1-inch chunks
1 clove garlic, minced fine
6 sprigs cilantro (fresh coriander), chopped
1 large lime
Salt and freshly ground pepper
Thin slices lime, for garnish
Method
Dice the tomatoes into 1-inch cubes.
In a large salad bowl, combine all the ingredients except the lime.
Split the lime and squeeze the juice over the salad.
Add salt and pepper to taste.
Mix well.
Serve well chilled over a romaine leaf.
Garnish with thin lime slices.
** As far as vegtables go, always eat a rainbow of colors (Red and yellow, green, purple ect) at every sitting if possible.
**If you like carrots you can also ginger and cinamin them with a lil bit of fake butter with a pinch of honey
****honey on apples ( like candy apples)you just cut in in 1/4 and add some honey and cinamin and bake till softish ( 10-15 mins)