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Vegetarian Recipes


Some of the authors of these rcipes are unknown to me. Those that I know I have added. Anyone who sees a recipe that was authored by them not being recognized as such on this site, please email us and let us know, we will correct it.


Potato, Tomato and Coconut - Recipe
3 medium Potatoes, russet (peeled & cubed)
2 Tbsp. Oil (optional)
4-6 cloves Garlic (crushed)
1 c. Coconut (flakes, or 1 1/2 cups fresh grated)
2 c. Tomatoes (chopped, fresh or canned with juice)
3 tsp. Cumin (ground)
1/2 tsp. Tumeric
2 tsp. Salt
1 1/2 c. Water
In a heavy, 3-quart pot over medium-high heat, saute' the garlic until lightly browned (about 5 seconds). Put in the rest of the ingredients.
Bring to a boil. Cover, turn heat to low, and simmer for about 45 minutes or until potatoes are tender. Stir gently every 7-8 minutes during this cooking period. Serve over rice.
Note: You may want to add a little more water to make it soupier. If you add too much water, cooking it longer with the lid off will help make it thicker.
You can also add your favorite vegetarian meat to this recipe.


Simple potatoes

4 c. Potatoes, russet (chopped)
1 1/2 c. Water
1/4 c. Green Onions (chopped fine)
1 tsp. Salt

Boil the potatoes in the water until they are soft. Add the salt and green onions and mash with a fork or hand-masher (you don't need to use an electric beater). Enjoy.
Variation: Add 1-2 tablespoons of oil when mashing the potatoes. You can also make potato balls (can be used as an appetizer) by draining the water before mashing the potatoes. Then roll 1-inch balls of the mashed mixture in wheat germ and bake in the oven at 375 degrees F for about 20 minutes.


Vegetarian Recipes -Scalloped Potatoes

1 ea. Onions
2 tsp. Chicken Flavored Seasoning (McKay's)
3/4 c. Cashews
3 tsp. Salt
1 ea. Bay Leaf
1 c. Water
6-10 ea. Potatoes, russet (sliced thin)
3 c. Water

Blend the onion, seasonings, cashews, and 1 c. water in the blender until very smooth. Then add the 3 cups of water to blended mixture.
Peel and slice the potatoes very thin. Place the potatoes in a casserole dish and pour the blended mixture over the top. There should be enough potatoes so they barely touch the surface of the blended mixture. Bake at 375 degrees for 1 1/2 hour covered, then 1/2 hour uncovered (if desired



Pasta With Garlic and Tomato
Ingredients:
1 pound fettuccine
1/3 cup olive oil
2 pounds ripe tomatoes, peeled and diced
salt to taste
4 cloves garlic, minced
1/4 cup fresh chopped basil
1/4 cup grated Parmesan cheese
Directions:
Bring a large pot of salted water to a boil; cook fettuccine just until tender. Drain pasta and transfer to a large bowl; add 1 tablespoon of the olive oil and toss gently. In a separate bowl, mix tomatoes, salt, garlic, remaining olive oil, and basil. Let stand for 1 or 2 hours. Place fettuccine on a large platter; top with tomato mixture and sprinkle with grated Parmesan cheese. Serves 4.



Lasagna
Ingredients:
1 10-ounce package chopped spinach
10 lasagna noodles
1/4 cup oil
1 medium onion, finely chopped
11/2 cups textured vegetable protein, Morningstar breakfast links (mashed with a fork),or your favorite vegetarian meat.
3 cloves garlic, mashed
1 28-ounce can tomato sauce
1 6-ounce can tomato paste
2 cups water
1 t. Italian seasoning
1/2 t. salt
1 pk parmesan or cheddar style grated cheese. (vegetarian)
Directions:
Cook spinach according to directions on the package. Press out excess water and set aside. Cook noodles in boiling salted water; drain and cool. Heat the oil in a large frying pan and saute' onion for 4-5 minutes; then add vegetable protein and garlic, saute' until lightly browned. Add tomato sauce, tomato paste, water, and seasonings. Spread 1/4 of the protein sauce in a 9" x 13" x 2" baking pan. Then lay five cooked noodles over this. may lap slightly). Spread half of the spinach; followed by sauce; Sprinkle cheese on top. Repeat until ingredients are used up. End with sauce and cheese. May use vegetarian meat also.


Creamy Tofu Over Pasta
Ingredients:
8 ounces pasta
(bows, macaroni, fettuccine)
1 T. olive oil
1 onion, chopped
2 garlic cloves, minced
1 red bell pepper, chunked
2 cups mushrooms, sliced
2 T. parsley, diced
1/4 t. thyme
1/2 t. basil
1/3 cup flour
2 cups calcium-fortified soy milk
1/2 pound tofu, crumbled
1 cup peas
1/2 t. salt
Directions:
Cook pasta according to package directions. In separate pan, saute onion and garlic in olive oil. Add bell pepper, mushrooms, parsley, thyme, and basil; saute' ntil crisp-tender. In blender, process flour, soy milk, and tofu until creamy. Pour over vegetable mixture and cook until just thickened. Add peas and salt and heat through. Place cooked pasta on large serving platter. Top with vegetable and tofu mixture. Serve hot. Serves: 8.
Nutrition


Recipe-Minestrone soup - by the Micheff sisters

2 quarts canned tomatoes
1 quart water
2 large onions, diced
3 stalks celery, diced
1/4 c. uncooked barley
3 fresh carrots, diced
1 c. fresh okra
2 c. fresh cabbage, chopped
2 c. fresh green beans, cut into bite-sized pieces
2 c. fresh zucchini, diced
1 large potato, diced
1 can pinto beans
1 can Great Northern beans
1-2 Tbsp. Italian seasoning
garlic salt or garlic powder to taste
salt to taste
additional water as needed
1 Tbsp. McKay's chicken-style seasoning (opt.)
1/2 c. pasta (such as mini shells or alphabets (opt.)
1. Place tomatoes, water, onions, celery and barley in a large saucepan or stock pot.
2. Boil slowly until barley is tender, then add the vegetables, beans and seasonings. Simmer slowly until all vegetables are tender, approximately 2 hours. Add pasta 15 minutes before the soup is done, to prevent the pasta from overcooking.

Recipe-Minestrone soup--by the Micheff sisters
2 quarts canned tomatoes
1 quart water
2 large onions, diced
3 stalks celery, diced
1/4 c. uncooked barley
3 fresh carrots, diced
1 c. fresh okra
2 c. fresh cabbage, chopped
2 c. fresh green beans, cut into bite-sized pieces
2 c. fresh zucchini, diced
1 large potato, diced
1 can pinto beans
1 can Great Northern beans
1-2 Tbsp. Italian seasoning
garlic salt or garlic powder to taste
salt to taste
additional water as needed
1 Tbsp. McKay's chicken-style seasoning (opt.)
1/2 c. pasta (such as mini shells or alphabets (opt.)
1. Place tomatoes, water, onions, celery and barley in a large saucepan or stock pot.
2. Boil slowly until barley is tender, then add the vegetables, beans and seasonings. Simmer slowly until all vegetables are tender, approximately 2 hours. Add pasta 15 minutes before the soup is done, to prevent the pasta from overcooking.

Pineapple--Cheese Whipped Topping

3/4 cup unsweetened pineapple with juice
1/2 teaspoon vanilla
1 teaspoon honey
1 cup low-fat cottage cheese
(For those not wishing to use dairy, substitute
1 cup well-drained tofu and add a pinch of salt)
Put pineapple and vanilla in blender, add honey; add cottage cheese (or tofu and pinch of salt) gradually while whizzing. Continue to whiz until smooth and creamy. Serve as a topping for desserts or as a dressing for fruit salad.

Variation: Replace part or all of the pineapple with other fruit such as peaches or strawberries or 1/3 cup orange juice concentrate. Refrigerate till used.

Easy Pie Crust (one crust)
1 cup stirred whole wheat flour (preferably pastry flour)
1/8 teaspoon salt
~ 1/2 Tablespoons oil
Water to moisten (about 2 Tablespoons)

Crumble flour, salt and oil together in pie pan until texture of fine crumbs. Sprinkle with just enough water to moisten; Mix only enough to moisten all flour; press firmly into a ball. Flatten and rollout between sheets of plastic wrap to a circle about an inch larger than pie tin. Peel off top sheet of plastic. Invert pie
pan over dough; quickly turn pan right side up. Remove other plastic sheet while pressing dough into pan. Trim and form fluted edge; Fill and bake - or if recipe calls for baked crust - prick with fork and bake at 350" until lightly browned -- 8-12 m

CORNBREAD

4 cups Corn meal flour
5 cups whole wheat and unbleached flour
1/2 cup honey
1/4 lb margarine or vegetable oil
1 coconut, grated
2 tsp. yeast

Mix all ingredients together and bake at 350' for 40-50 mins.



RAISIN OATMEAL BREAD

1 1/2 cup boiling water
1 Tbsp dry active yeast
2 cups lukewarm water
1/2 cup Sorghum/molasses or honey
7 cups whole wheat flour
5 cups unbleached white flour
2 cups raisins soaked in 4 cups of water
1 cup rolled oats
2 tsp salt
1/2 cup oil.

Combine the boiling water and oats in a medium size bowl. Allow to stand for 30 mins. In a large bowl, dissolve the yeast in the warm water. Allow to stand for 15 mins. Add the sorghum/molasses, oil, salt, oats mixture, and drained raisins. Work in enough flour to form a medium soft dough. Turn the dough onto a floured board and knead for approximately 10 mins. until smooth. Place the dough in a clean oiled bowl, turn and oil the top. Cover the dough with a clean towel; place in a warm place, and allow to rise about an hour or until double in bulk.
Turn the dough onto a floured board and knead for 10 minutes more, adding more flour if needed. Divide and shape dough into loaves. Place in loaf pans, sprinkled with cornmeal on the bottom. Cover and allow to rise for approximately an hour, or until double in bulk. Preheat over to 400?F. Bake the loaves for 5 minutes; reduce the heat to 350?F, and bake for 40 minutes longer or until loaves sound hollow when tapped. Brush the tops of loaves with oil to make a soft crust, or cover loaves with clean kitchen towel or foil (shiny side down) and allow to rest for a while to soften crust.



BLACK BEAN SOUP

2 cups dried black beans 3 cups water
2 garlic cloves, minced I onion, chopped
I Tbsp. minced fresh ginger Yz tsp. dried thyme Y-t cup chopped green onions I sprig of parsley
2 celery stalks, sliced I bay leaf
6 cups vegetable stock (see page 46)

Soak the beans in cold water overnight. Drain beans, discard water and place black beans in a large saucepan. Add onions, garlic, ginger, green onions, thyme, parsley, bay leaf, celery and vegetable stock. Simmer for about 2 hours. Discard bay leaf. Cook until soup is smooth.

CHILI

I cup green pepper I cup onions
I tsp. garlic powder 1/2 tsp. sweet basil
1/2 tsp. paprika I cup tomato paste
2 Tbsp. fresh lemon juice 1/2 tsp. cumin
1/2 Tbsp. honey (optional) I tsp. salt
1 cup TVP or any vegemeat I bay leaf
I cups of canned or bottled tomatoes
5 cups cooked beans (kidney and/or pinto)

Saute green pepper and onions. Add the TVP or any other vegemeat along with the herbs and spices. Let it cook for about 5 minutes. Add the tomato paste and tomatoes, water, lemon juice, honey (optional), and beans. Let cook 30-45 mins.

TVP -Available at various health food store. You may substitute almost any type of vegetarian meat. Enjoy with corn bread, rice, etc.



LENTIL SOUP

Cook in a large pan 15-20 minutes: 1 cup dried lentils
6 cups water
1 large carrot, diced
I bay leaf or some thyme

Saute until softened:
2 Tbsp. olive oil
I medium onion
2 cloves garlic, mashed, chopped
I cup celery, chopped

Add vegetable to the cooking lentils, with:
I cup TVP granules or flakes
2 Tbsp. tamari
2 Tbsp. tomato paste

Cook 20-30 minutes more, until lentils are soft. Taste and adjust seasonings, adding a little salt or a pinch of cayenne if desired.

MOCK BEEF BARLEY

1-2 cups soy flour
2 celery stalks, diced
1 large onion, chopped
2 potatoes, peeled and diced
salt and pepper to taste
6 cups vegetable stock (see page 46)

1 cup water
2/3 cup barley
3 carrots, diced
1 cup diced turnip

In a large pot combine soy flour, vegetable stock, onion and barley. Simmer, covered, over medium heat for about 1 hour. Add carrots, potatoes, celery, turnip; simmer until tender, about 25 minutes. Season with salt and pepper. Serve hot.

OKRA SOUP

1/2 cup oil
2 onions diced
2 8-oz. cans tomato sauce
1/4 cup flour
4 cloves garlic, minced fine
6 cups water
1 cup celery, diced
5 Prosage links
6 cups fresh or frozen okra, sliced in 1/2" slices
1 Tbsp chicken-style seasoning
2 medium bell peppers, diced
2 fresh tomatoes, diced large
1 1/2 cups textured vegetable protein (TVP), chicken-like chunks, soaked in water for 2 hours. (Available from health food stores).

Saute fresh okra in oil, stirring frequently until no longer sticky. If frozen okra is used, place in pan without oil and let cook for 5 minutes to remove water. Then add oil and saute until okra is no longer rubbery. Add onions, bell pepper, celery, and garlic and saute for 10 minutes more. Add 2 cups water, tomatoes, and chicken-like chunks, and cook for 5 minutes more. Remove from heat and place in large pot. Add flour, tomato sauce, breakfast links, seasoning, and 4 cups water. Let simmer on low heat for 30-45 minutes.
Serve over rice. Can also use with whole wheat or corn bread. Yield: 8-10 servings.

P.S You can adapt this recipe to suit your taste. Use your imagination.

ONION & IRISH POTATO SOUP

Seasoning of your choice
1 Tbsp. oil
Thyme
Salt
3 Tbsp. Unbleached Flour
3 Medium Potatoes (cut as desired)
3 Medium onions (cut as desired)
1 Pkg. Morning Star Farm Product Breakfast Links or any vege meat
Saute Flour in oil until lightly brown - color change only.
Add 2 qts. water with all other ingredients, except thyme - bring to fast boil - simmer on low until cooked. About 25 minutes.
You may add your favourite vegetables for variety in soup.



PIGEON PEAS SOUP 'N'DUMPLING - by E. Rahming
2 cups cooked pigeon peas
6 cups water
2 Tbs. Tomato paste
I tsp. thyme
1 medium onion
1 tsp. salt
1/2 cup vege beef chunk

Place all ingredients in a pot and bring to a boil on high heat. Then lower heat for continued cooking.

Dumplings:
Method 1 2 cups flour
1 cup water
tsp. salt

Knead and roll out dough.Cut in 2 inch sizes and flatten with fingers.

Method 2
2 Tbsp. Soy margarine
1/2 tsp. salt
1 Tbsp. baking powder
2 cups flour
cold water
Mix flour with baking powder,
margarine and salt. Add enough cold water to make a fairly stiff dough.
Shape dough into balls about 1 inch in diameter, then flatten.

Add dumplings to boiling soup made above. Cook soup for about 1 hour.
I
VARIATIONS
1 cup coconut milk may replace 1 cup of water. Sweet potatoes or cooked cassava may be added. 45


Italian Stir-fried Vegetables

The trick with this dish is to make it look nice. You can use a variety of vegetables, such as string beans; this version was made using zucchini and yellow squash. It turns out to have a really nice taste and would be a great recipe in summer and winter.
Ingredients
3 yellow squash
3 zucchini (note: you can mix and match these as you like)
2 Tbsp. olive oil
1/2 tsp. oregano powder
1 tsp. basil powder
salt
some fresh parsley
fresh oregano (optional)
Preparation
Cut the various vegetables into about 2 inch lengthwise pieces. If you're using zucchini and yellow squash, you should cut them into quarters (as wedges) before cutting them lengthwise.
Put the olive oil in the bottom of a pan, over a high flame. Add the powdered oregano and basil. These spices need to roast in the oil only for a short time, maybe 30 seconds. Then add in all the cut vegetables and a little bit of salt (1-2 tsp) and stir thoroughly. The salt draws the water out of the vegetables so they cook in their own juices.
Cover the vegetables and turn the flame down. (At this time, you should start the pasta or salad or whatever other things you want to eat). Stir the vegetables every minute or so. After a few minutes, toss in the fresh parsley (and fresh oregano, if you have it).
This all cooks quickly, in a matter of just a few minutes. You can tell when it's cooked by the tenderness of the zucchini -- they should be soft but not nondescript.

Variations
You can modify the vegetables as you see fit.
You can also modify the herbs and spices used -- I imagine that with the appropriate spices, you could just as easily call this "Mexican stir-fried vegetables", "Indian stir-fried vegetables", etc.


TOFU-STUFFED MANICOTTI

2 pounds extra-firm tofu
1 carrot, grated
1 zucchini, grated
1 cup potato flakes
1 cup hot water
1/3 cup soy milk powder
2 T. olive oil
1/2 onion, diced
1 t. oregano
1 t. basil
1 t. thyme
1 t. garlic powder
1/2 t. salt
1 -- 16-oz. package manicotti shells 1 -- 24-oz. jar pasta sauce

Mash drained tofu and add carrots and zucchini. In a separate bowl, combine potato flakes, hot water, and soy milk powder. Add the potato mixture to the tofu mixture. In a frying pan, heat oil and saute onions. Add onions and seasonings to the tofu mixture. Prepare manicotti shells according to package directions. Stuff shells with mixture. Place in a greased casserole dish. Brush with oil. Bake at 350 degrees for 25 minutes or heat through. Place on a serving tray and drizzle your favorite pasta sauce over each shell. Serve hot. Serves: 10.

Vegetable Bean Soup
1/4 cup water
1 cup chopped celery
1 cup chopped carrots
1/2 cup chopped green pepper
1/4 cup chopped onion
1 clove garlic, minced
Two 16-oz. cans diced tomatoes with liquid 15-oz can red kidney beans, drained
1 bay leaf
1 tsp salt (optional)
1/2 tsp basil
1/2 tsp oregano
1/2 tsp cumin
1/4 tsp red pepper flakes (optional)
2 tsp chili powder (optional)
Directions
1. Braise celery, carrots, green pepper, onion, and garlic in water. 2. Add all other ingredients and simmer for about 15 minutes. This is great to serve as a soup, over brown rice, mixed with cooked pasta, stuffed in pita bread, or rolled in a tortilla shell

Minestrone Soup

2 quarts canned tomatoes
1 quart water
2 large onions, diced
3 stalks celery, diced
1/4 c. uncooked barley
3 fresh carrots, diced
1 c. fresh okra
2 c. fresh cabbage, chopped
2 c. fresh green beans, cut into bite-sized pieces
2 c. fresh zucchini, diced
1 large potato, diced
1 can pinto beans
1 can Great Northern beans
1-2 Tbsp. Italian seasoning
garlic salt or garlic powder to taste
salt to taste
additional water as needed
1 Tbsp. McKay's chicken-style seasoning (opt.)
1/2 c. pasta (such as mini shells or alphabets (opt.)
1. Place tomatoes, water, onions, celery and barley in a large saucepan or stock pot.
2. Boil slowly until barley is tender, then add the vegetables, beans and seasonings. Simmer slowly until all vegetables are tender, approximately 2 hours. Add pasta 15 minutes before the soup is done, to prevent the pasta from overcooking.

Micheff Sisters

Honey Wheat Hoagie Buns

2 c. warm water
2 Tbsp. yeast
1/2 c. honey
2 tsp. salt
1/2 c. canola oil
1/2 c. applesauce
1/2 c. cooked oats
4 c. whole-wheat flour (or more as needed)
2 Tbsp. gluten flour
1. In a large mixing bowl, combine water, honey, salt. oil. applesauce and cooked oats. Add 2 cups wheat flour, then add gluten flour and yeast. Mix together, adding the rest of the flour until it makes
a soft dough. '
2. Turn dough out onto a flat surface and knead for approximately 10 minutes. using additional flour as needed so that the dough does not stick to your hands. Spray a large bowl with non-stick cooking spray and place dough into bowl. Cover with a clean towel and let rise until double in size.
3. Shape into buns and place on baking sheet. Let rise until double in size and bake at 350 degrees for approximately 20-25 minutes or until golden brown. Let cool and then slice in the middle and they are ready for any sandwich filling of your choice.
Yield: approximately 20 - 3 inch buns
*1 use this recipe to make calzones and it's also very good for pizza crust. For an appetizer you can make miniature
'buns and fill with your favorite filling.
Linda Johnson


Vegetarian Hash

Ingredients:
1/2 20-oz. can vegetarian steaks, drained and diced
2 T. vegetable oil
1 cup onion, chopped
1 T. flour
1 141/2-oz. can tomato pieces, undrained
1 15-oz. can tomato sauce
1 8-oz. can mushroom stems and pieces, drained
1 medium green pepper, chopped
1 stalk celery, chopped
1/2 t. salt, or less
1 t. paprika
1/8 t. garlic powder
1 T. parsley flakes
2 bay leaves
Directions:
In a large saucepan on medium heat, brown steaks in oil. Add onion; saute until tender. Stir in flour; cook for one minute. Stir in remaining ingredients. Cover. Simmer over low heat for 45 minutes, stirring fre-
quently. Remove bay leaves; serve over noodles or other pasta. Serves 8.


Quick Oat Waffles
Ingredients:
2 1/2 c. water (cool)
3 t. applesauce
2 t. pure maple syrup
1 t. vanilla
3/4 t. salt
1 2.3 oz. pkg. Mori-Nu tofu (soft or firm)
2 t. cornstarch
2 c. oats (quick)
1/2 c. cornmeal
2 t. flaxseed (ground)
Directions:
Put all the above ingredients in the blender. Blend until smooth. Let the blended batter sit for at least 15 minutes. The batter thickens as it sits. It will still be a thin batter when ready to pour into the waffle iron. Spray the hot waffle iron with a vegetable spray. Then pour 1 cup of batter into the hot waffle iron, making sure it goes to the edges of the iron. Close the lid and do not open it for at least 5 minutes. Take out of waffle iron and place on a cooling rack until all the waffles are made. (Be sure and spray the hot waffle iron with vegetable spray every time you pour another cup of batter in.) Serve with fresh peaches and a nondairy topping.
Nutritional information:
Yields six 61/2-inch round waffles.


Whole wheat Pancakes
Ingredients:
2 c. whole-wheat flour 1c bread flour 3/4 c raisins 1/2 c chopped walnuts 1/2 t. salt
1 T. canola oil
1 c. soymilk or water
3 T. apple juice concentrate, thawed
Directions:
In a mixing bowl combine all dry ingredients. Mix all liquid ingredients together and pour into the dry ingredients. Mix together well with a wire whisk. Pour 1/3 cup of batter onto a medium hot griddle. When pancake forms and starts to bubble slightly, flip with spatula and cook until golden. Remove from griddle and serve immediately. Pancakes taste best when served fresh and hot.

Pasta and Beans on Greens

Ingredients:
11/4 cups shell-shaped pasta, dry
1 T. olive oil
2 T. lemon juice
1 garlic clove, minced
1/2 t. oregano
6 cups mixed salad greens
1/2 cup canned kidney beans, drained and rinsed
1/2 cup canned black beans, drained and rinsed
1/2 cup pinto beans, drained and rinsed
4 plum tomatoes, diced
1 stalk celery, diced
1/4 cup sliced black olives
1/2 cup fresh spinach, chopped
1/4 cup parmesan or soy cheese, fresh and grated

Directions:
Cook pasta according to package directions. Mix oil, lemon juice, garlic, and oregano for dressing. Toss greens with 1 tablespoon of dressing; arrange 1 cup of greens on each plate. Combine remaining ingredients with dressing. When pasta is cooked, rinse with cold water, drain, and toss with bean mixture. Serves: 8.

Tofu-stuffed Manicotti*

Ingredients:
2 pounds extra-firm tofu
1 carrot, grated
1 zucchini, grated
1 cup potato flakes
1 cup hot water
1/3 cup soy milk powder
2 T. olive oil
1/2 onion, diced
1 t. oregano
1 t. basil
1 t. thyme
1 t. garlic powder
1/2 t. salt
1 16-ounce package manicotti shells
1 24-ounce jar pasta sauce

Directions:
Mash drained tofu and add carrots and zucchini. In a separate bowl, combine potato flakes, hot water, and soy milk powder. Add the potato mixture to the tofu mixture. In a frying pan, heat oil and sauté ¯nions. Add onions and seasonings to tofu mixture. Prepare manicotti shells according to package directions. Stuff shells with mixture. Place in a greased casserole dish. Brush with oil. Bake at 350?F for 25 minutes or heat through. Place on a serving tray and drizzle your favorite pasta sauce over each shell. Serve hot. Serves: 10.


Recipe-Minestrone soup- by the Micheff sisters

2 quarts canned tomatoes
1 quart water
2 large onions, diced
3 stalks celery, diced
1/4 c. uncooked barley
3 fresh carrots, diced
1 c. fresh okra
2 c. fresh cabbage, chopped
2 c. fresh green beans, cut into bite-sized pieces
2 c. fresh zucchini, diced
1 large potato, diced
1 can pinto beans
1 can Great Northern beans
1-2 Tbsp. Italian seasoning
garlic salt or garlic powder to taste
salt to taste
additional water as needed
1 Tbsp. McKay's chicken-style seasoning (opt.)
1/2 c. pasta (such as mini shells or alphabets (opt.)
1. Place tomatoes, water, onions, celery and barley in a large saucepan or stock pot.
2. Boil slowly until barley is tender, then add the vegetables, beans and seasonings. Simmer slowly until all vegetables are tender, approximately 2 hours. Add pasta 15 minutes before the soup is done, to prevent the pasta from overcooking. Micheff

CORNBREAD

4 cups Corn meal flour
5 cups whole wheat and unbleached flour
1/2 cup honey
1/4 lb margarine
1 coconut, grated
2 tsp. yeast

Mix all ingredients together and bake at 350' for 40-50 mins.

Fruit-Nut Breakfast Rolls
1/2 cup honey
1/4 lb margarine
1 coconut, grated
2 tsp. yeast

Mix all ingredients together and bake at 350' for 40-50 mins.

Fruit-Nut Breakfast Rolls

1/4 c. Water
1/4 c. Other (pine-orange-quava juice concentrate)
1 1/2 c. Dates
1 tsp. Vanilla
1 ea. Bananas
2 1/2 lb. Other (basic bread dough)
1/4 c. Raisins
1/4 c. Almonds (chopped)
1/3 c. Maple Syrup
1/3 c. Water (warm)

Make a filling for the dough by whizzing the juice concentrate, 1/4 c. water, dates, vanilla, and banana in a blender. Roll out the bread dough to a 1/4 inch thick rectangle on a lightly floured board. Then spread the filling mixture over the bread dough and sprinkle the raisins and chopped nuts over the top. Roll the dough up into a long roll. Slice the long roll into 1 inch thick rolls and turn cut dise down onto into a baking pan.
Mix the maple syrup and 1/3 c. warm water together. Pour this mixture over the rolls. Cover and let rise 45 minutes or until the pan is full of rolls running together. Bake at 350 degrees for 30 minutes or until done. Leave rolls in the pan to cool. Frost while warm with the "Glaze for Sweet Rolls" (see recipe in Clear Creek Kitchen).

Glaze for Sweet Rolls
1 c. Milk (dry tofu or soy milk powder)
1/4 c. Honey
1 Tbsp. Lemons (juice)
1 tsp. Vanilla
2 Tbsp. Water (or as needed to make pourable consistency

Beat all ingredients together until smooth. Drizzle over warm baked rolls. Do not make until ready to use as it thickens upon standing

Basic bread dough
2 3/4 c -unbleached white flour
1 1/2 c -whole wheat flour
1/4 c --brown sugar or honey
1 TBS --bread yeast (1 package)
1/2 C lukewarm water
3 TBS cooking oil or butter
1 C -water (room temperature)
1/4 tsp salt.

Dissolve yeast in the lukewarm water and let stand covered for 10 minutes.
1. In a food processor fitted with a steel blade, process 2-1/2 cups unbleached flour, whole wheat flour, brown sugar, yeast, and salt just to blend. With on/off pulsing, cut in butter finely, until it almost disappears.
2. With motor running, add water quickly. Process until the mixture comes away from the sides of bowl. Process 30 seconds to knead dough. If dough is sticky, add more unbleached flour and proceat flour, brown sugar, yeast, and salt just to blend. With on/off pulsing, cut in butter finely, until it almost disappears.
2. With motor running, add water quickly. Process until the mixture comes away from the sides of bowl. Process 30 seconds to knead dough. If dough is sticky, add more unbleached flour and process 15 to 30 seconds longer. Dough should feel tacky, smooth, elastic, and warm but not hot.
3. Remove dough from processor and shape into a ball. Place in oiled bowl, turn to coat with oil, and cover with plastic wrap or a damp towel. Let rise until doubled in bulk.


OKRA SOUP
1 Tbsp chicken-style seasoning
2 medium bell peppers, diced
2 fresh tomatoes, diced large 1 /2 cup oil
2?8-oz. cans tomato sauce 1/4 cup flour
4 cloves garlic, minced fine
6 cups water
1 cup celery, diced
5 Prosage links
6 cups fresh or frozen okra, sliced in 1/2" slices. 1 1/2 cups textured vegetable protein (TVP), chicken-like chunks, soaked in water for 2 hours. (Available from health food stores).

Saute fresh okra in oil, stirring frequently until no longer sticky. If frozen okra is used, place in pan without oil and let cook for 5 minutes to remove water. Then add oil and saute until okra is no longer rubbery. Add onions, bell pepper, celery, and garlic and saute for 10 minutes more. Add 2 cups water, tomatoes, and chicken-like chunks, and cook for 5 minutes more. Remove from heat and place in large pot. Add flour, tomato sauce, breakfast links, seasoning, and 4 cups water. Let simmer on low heat for 30-45 minutes.
Serve over rice. Can also use with whole wheat or corn bread. Yield: 8-10 servings.
P.S You can adapt this recipe to suit your taste. Use your imagination


Oatmeal waffle
7 C rolled oats
7 C water or milk
I C cornmeal
1/4 C oil
2 1/2 t salt
1/2 C dates or 1/4 C honey
2 T vanilla
Blend above mixture in blender, 3 or 4 cups at a time. Or soak unblended batter three hours in refrigerator. Thin with additional milk or water to a medium pouring consistency. Batter should not be too thick or too runny.For best results, oil waffle iron once before preheating with a mixture of 1 T oil and 1T liquid lecithin.
For easy removal and enhancing flavor, sprinkle sesame seeds on hot waffle iron, pour batter, then sprinkle lightly with more sesame seeds.
Bake 8-10 minutes. Waffles may be frozen and toasted at your convenience.
Cool first.

Pasta With Garlic and Tomato
Ingredients:
1 pound fettuccine
1/3 cup olive oil
2 pounds ripe tomatoes, peeled and diced
salt to taste
4 cloves garlic, minced
1/4 cup fresh chopped basil
1/4 cup grated Parmesan cheese

Directions:
Bring a large pot of salted water to a boil; cook fettuccine just until tender. Drain pasta and transfer to a large bowl; add 1 tablespoon of the olive oil and toss gently. In a separate bowl, mix tomatoes, salt, garlic, remaining olive oil, and basil. Let up grated Parmesan cheese

Directions:
Bring a large pot of salted water to a boil; cook fettuccine just until tender. Drain pasta and transfer to a large bowl; add 1 tablespoon of the olive oil and toss gently. In a separate bowl, mix tomatoes, salt, garlic, remaining olive oil, and basil. Let up grated Parmesan cheese

Directions:
Bring a large pot of salted water to a boil; cook fettuccine just until tender. Drain pasta and transfer to a large bowl; add 1 tablespoon of the olive oil and toss gently. In a separate bowl, mix tomatoes, salt, garlic, remaining olive oil, and basil. Let stand for 1 or 2 hours. Place fettuccine on a large platter; top with tomato mixture and sprinkle with grated Parmesan cheese. Serves 4.
Nutritional information:
Calories per serving: 310; protein: 9.5 grams, fat: 11 grams


Creamy Tofu Over Pasta*
Ingredients:
8 ounces pasta
(bows, macaroni, fettuccine)
1 T. olive oil
1 onion, chopped
2 garlic cloves, minced
1 red bell pepper, chunked
2 cups mushrooms, sliced
2 T. parsley, diced
1/4 t. thyme
1/2 t. basil
1/3 cup flour
2 cups calcium-fortified soy milk
1/2 pound tofu, crumbled
1 cup peas
1/2 t. salt

Directions:
Cook pasta according to package directions. In separate pan, saute onion and garlic in olive oil. Add bell pepper, mushrooms, parsley, thyme, and basil; saute until crisp-tender. In blender, process flour, soy milk, and tofu until creamy. Pour over vegetable mixture and cook until just thickened. Add peas and salt and heat through. Place cooked pasta on large serving platter. Top with vegetable and tofu mixture. Serve hot. Serves: 8.


Vegetable Fillo Wrap
Ingredients:
1/3 cup margarine
1/3 cup olive oil
20 6- by 12-inch sheets fillo dough
1 pound zucchini, steamed and thinly sliced
1 pound broccoli, steamed and sliced
1 pound cauliflower, steamed and sliced
8 ounces cheese (goat, feta, cheddar), crumbled or sliced
salt to taste
1 1/2 T. fresh thyme, chopped
1 T. fresh tarragon, chopped
1 egg, beaten
nasturtiums, pansies, or fresh herbs for garnish
Directions:
Mix margarine and oil and brush on five fillo dough sheets; stack on top of each other. Make four stacks. Mix the prepared vegetables together with cheese. Season with salt and herbs. Use one-fourth of the mixture to spread on the surface of each stack of fillo dough. Leave a 2-inch margin all around. Fold the short edges in; roll up from the long side like a jelly roll. Brush the surface with beaten egg and place on a well-greased baking sheet. Repeat for the remaining three stacks. Bake in 375oF oven until golden brown and crisp (30 to 40 minutes). Slice to serve. Garnish with flowers or fresh herbs. Yield: 12 servings.
Nutritional information:
Calories per serving: 270; protein: 8 grams; fat: 17 grams; cholesterol: 35 milligrams.


Pita Pockets

Ingredients:
1 can (about 15 ounces) garbanzo beans
2 T. sesame tahini
3 cloves garlic
3 T. lemon juice
1/2 onion
4 pita breads
2 T. fresh minced parsley
4 lettuce leaves
1 large tomato, diced
1/2 cup shredded low-fat cheese
1/4 cup sliced olives

Directions:
Drain beans; reserve 3 tablespoons of the liquid. Place beans in blender with tahini, garlic, lemon juice, onion, and the reserved liquid. Blend until smooth. Add liquid until the bean mixture is smooth and spreadable. Open pita bread and spread with mixture. Sprinkle parsley over mixture. Fill pocket with lettuce, tomatoes, cheese, and olives. Serves: 4.
Nutritional information:
Calories per serving: 395; protein: 16 grams; carbohydrate: 58 grams; fat: 13 grams; cholesterol: 15 milligrams.


Oatmeal Patties
Ingredients:
1 pint cottage cheese
1 cup dry bread crumbs
1 cup uncooked oatmeal
1 onion, chopped
1/2 cup walnuts, chopped
2 eggs
2 green onions, diced
2 T. parsley
1/2 t. salt
1/2 t. sage
1/2 t. basil

Directions:
Combine all ingredients. Form into patties. Fry in oiled skillet on low heat. Turn to brown on both sides. Serve in hamburger bun with favorite vegetables and condiments. Or serve with brown gravy. Yield: 10 patties.
Nutritional information:
Calories per patty: 148; protein: 11 grams; fat: 5 grams; cholesterol: 45 milligrams.


Quick Oat Waffles

Ingredients:
2 1/2 c. water (cool)
3 t. applesauce
2 t. pure maple syrup
1 t. vanilla
3/4 t. salt
1 2.3 oz. pkg. Mori-Nu tofu (soft or firm)
2 t. cornstarch
2 c. oats (quick)
1/2 c. cornmeal
2 t. flaxseed (ground
Directions:
Put all the above ingredients in the blender. Blend until smooth. Let the blended batter sit for at least 15 minutes. The batter thickens as it sits. It will still be a thin batter when ready to pour into the waffle iron. Spray the hot waffle iron with a vegetable spray. Then pour 1 cup of batter into the hot waffle iron, making sure it goes to the edges of the iron. Close the lid and do not open it for at least 5 minutes. Take out of waffle iron and place on a cooling rack until all the waffles are made. (Be sure and spray the hot waffle iron with vegetable spray every time you pour another cup of batter in.) Serve with fresh peaches and a nondairy topping.
Nutritional


Vegetable Burgers
Ingredients:
3 cups water
1/4 cup soy sauce (or Bragg Liquid Aminos)
1 T. Dr. Bronner?s seasoning or 1 T. McKay?s Beef-Style seasoning
3 T. yeast flakes
1 t. sage
1 t. basil
1 t. Wright's Hickory seasoning
1 t. garlic powder
1/2 T. onion powder
1/4 cup dry onion flakes or
1 onion, diced
1/2 t. salt
3 cups quick oats
1/2 cup ground walnuts or pecans

Directions:
Place all ingredients in a saucepan except oats and nuts; simmer together for 3 minutes. Remove from heat and stir in quick oats and nuts. Allow sufficient cooling to handle in next step. Shape into burger-sized patties (use a 1/2-cup ice-cream scoop if available) and place on a cookie sheet sprayed with vegetable coating. Bake at 375 degrees F until browned on both sides. These are delicious in sandwiches or with gravy on top. Preparation time: 30 minutes. Cooking time: 30 minutes. Makes 12 burgers.

Chick Pot pie
Ingredients:
Pie Shell and Crust:
11/2 cups flour
1/2 cup whole-wheat flour
3/4 t. salt
2/3 cup vegetable shortening, chilled
4-5 T. cold water

Filling:
2 large potatoes, peeled and cubed
2 large carrots, peeled and sliced
1 cup frozen peas
2 T. margarine
1/4 cup onion, chopped
1/4 cup red bell pepper, diced
1/4 cup flour
11/2 t. McKay?s Chicken-Style seasoning
11/2 cups water
11/2 cups Vibrant Life Chik Bits
Directions:
Preheat oven to 4000 F. In a large mixing bowl, combine flours and salt for crust. Cut in shortening until mixture is crumbly. Sprinkle water over mixture; toss until flour is moistened and pastry holds together. Form into ball; divide dough in half. Roll out on a floured surface to 1/8-inch thickness. Place bottom crust into a 9-inch pie pan. Set aside. In a large saucepan, cook potatoes, carrots, and peas in boiling water until tender. Drain; set aside. In a large skillet on medium heat, melt margarine. Add onion and bell pepper; saute until tender. Blend in flour, "chicken" seasoning, and water; stir constantly until thick and bubbly. Add cooked ingredients and Chik Bits. Place in unbaked pie shell; seal with top crust. Bake uncovered at 4000 F. for 30-35 minutes or until golden brown. Serves 6-8. *(You may add 1 cup of cooked brown rice or couscous to pot pie filling before baking for enhanced texture and flavor.)*

Stir-Fry Vegetables with Tofu
1/2 can Cedar Lake Chops, cut into strips
1/2 onion, sliced thinly
1 clove garlic, minced
1 T. olive oil
1/2 pound tofu, cubed
1 small bunch broccoli, cut into bite-size pieces
1/2 head chinese cabbage, shredded
2 packages G. Washington golden broth
1/2 t. salt (optional)
1/4-1/2 cup broth from Chops

Directions:
Stir-fry Chops strips, onion, and garlic in oil. Add tofu and broccoli. Stir-fry for 2-3 minutes until broccoli begins to cook. Add remaining ingredients, and cook 1-2 minutes. Cover, and continue to cook until crisp tender. Serve with brown rice or noodles. Serves 4.
Nutritional information


Ratatouille
Ingredients:
1 large onion, sliced in thin wedges
2 cloves garlic, minced
2 T. olive oil
1 16-ounce can stewed tomatoes
1 t. thyme
1 bay leaf
1 medium unpeeled eggplant
2 medium zucchini, sliced
2 green bell peppers, seeded and cut into strips

Eggplant and Penne in Red Pepper Sauce
Ingredients:
1 large eggplant (about a pound) cut crosswise into 1/2 inch thick rounds
4 garlic cloves, quartered
1 cup fresh basil leaves
1 12-ounce jar roasted red peppers, drained
16 ounces extra-firm tofu
salt
1/2 pound penne or other tubular pasta
2 tablespoons lemon juice

Directions:
Preheat broiler. ounds
4 garlic cloves, quartered
1 cup fresh basil leaves
1 12-ounce jar roasted red peppers, drained
16 ounces extra-firm tofu
salt
1/2 pound penne or other tubular pasta
2 tablespoons lemon juice

Directions:
Preheat broiler. Arrange eggplant slices on a baking sheet, and place on oven's top rack. Broil until eggplant is browned, about 5 minutes. Turn slices over, and brown other side an additional 5 minutes, or until browned. Cool, and cut eggplant into 1/4-inch wide strips.

Place garlic in food processor and pulse until finely minced. Add basil and pulse until minced. Add red peppers and process until smooth. Scrape sauce into a large bowl. Add tofu and combine sauce and tofu with a potato masher or large fork. Salt to taste.

Bring 3 quarts of water to boil in large saucepan. Add penne and salt to taste, and cook pasta. Drain. Mix cooked pasta, sauce/tofu mixture, eggplant, and lemon juice in large bowl. Taste and adjust seasoning.

Quick Savory Pasta Primavera
Ingredients:
2 14.5-ounce cans diced tomatoes
1-1/2 cups sliced onion
5 cloves garlic, minced
1/2 pound linguine
2 cups sliced red, green and yellow bell peppers
2 cups sliced fresh mushrooms
1/4 pound snow peas (Chinese pea pods)
1/4 cup chopped fresh basil
1/3 cup pine nuts, toasted
Salt to taste
Directions:
Drain diced tomatoes, and reserve juice and tomatoes separately. Pour tomato juice, onion and garlic into large skillet, and bring to a boil over medium-high heat, stirring frequently. Add bell peppers, cook two minutes. Add mushrooms, and cook an additional two minutes. Add reserved tomatoes, snow peas, and basil, and cook additional two minutes. Remove from heat, add pine nuts and salt to taste.

Cook linguine until al dente. Place in large serving bowl, then add tomato mixture and toss. Serve immediately. (You may wish to serve some parmesan or soy parmesan cheese on the side)


Eggless Egg Sandwiches*

Ingredients:
1 16-ounce package firm tofu, rinsed and mashed
11/2 T. Bill's Best ChikNish Seasoning
1/4 cup minced onion
2 T. pickle relish (optional)
1/3 cup low-fat mayonnaise or soy mayonnaise

Directions:
Did you know that eating 25 grams of soy protein a day could reduce your risk of coronary heart disease? Here is a recipe that not only is cholesterol-free but also can contribute 8 grams of heart-healthy soy protein to your diet with each 1/2-cup serving.


Mix all ingredients. Add enough mayonnaise to get desired consistency. Serve with sprouts and leaf lettuce. Yield: 6 1/2-cup servings.


Chili*

Ingredients:
3 T. vegetable oil
1 cup raw onions, chopped
5 cloves raw garlic, chopped
1 green bell pepper, diced
1 red bell pepper, diced
2 t. cumin, ground
2 t. coriander, ground
1 15-ounce can kidney beans
1 15-ounce can pinto beans
1 28-ounce can crushed tomatoes
1 cup water
1 T. soy sauce
2 bay leaves
11/2 cups textured soy protein (TSP) of preferred size, beef or regular flavor
1 cup salsa
Directions:
Heat oil in a large pot, saute onions, garlic, and peppers until just tender. Add cumin and coriander; mix well. Stir in beans and tomatoes. Add water, soy sauce, and bay leaves, and bring contents to a simmer. Add TSP and let chili simmer for 20-30 minutes. Stir in salsa and let simmer for another 20 minutes. Remove bay leaves and serve. Serves: 14 (1-cup servings).


Pasta Salad with Tofu Dressing
8 oz. bowtie pasta (farfalle)
1/4 c. extra-virgin olive oil
2 Tbsp. lemon juice
2 Tbsp. Italian salad dressing
1/2 tsp. sea salt
pinch of cayenne pepper
2 plum tomatoes, diced
2 c. broccoli, cut into bite-sized pieces
2 c. fresh spinach leaves, washed and trimmed
1/2 c. black olives, sliced
8 fresh basil leaves, chopped
2 Tbsp. fresh parsley, snipped
1 red onion, sliced and separated into rings
1. Prepare pasta according to package directions. Do not add salt.
2. In large bowl, whisk together the olive oil, lemon juice, Italian dressing, salt and pepper.
Add pasta and mix gently.
3. Mix in tomatoes, broccoli, spinach, olives, basil and parsley.
4. Add Creamy Tofu Dressing. Mix to evenly coat salad. Chill 4-6 hours. Garnish with
onion rings before serving.
Serves 8
Suggestion: Substitute watercress or the green part of bok choy for the spinach and broccoli.

Judith Richardson


Tofu Dressing
4 oz. firm tofu, water-packed
1/4 c. water
1/4 c. onion, chopped
2 cloves, garlic, minced
2 Tbsp. vegetable oil
2 Tbsp. nutritional yeast flakes
1/4 tsp. salt
1 tsp. lemon juice
1. Remove tofu from package. Drain off excess water.
2. Combine all dressing ingredients in blender container or food processor.
3. Blend until smooth and creamy.

Judith Richardson

Potato salad
4 medium potatoes, washed, peeled and diced (4 cups)
4 c. water
1/4 c. celery, diced
1/4 c. onion, chopped
1 sprig of scallion, chopped
2 Tbsp. sweet relish
3 Tbsp. olive oil
1/2 tsp. paprika
2 c. cashew pieces
3/4 c. reserved liquid from potatoes or water
1 tsp. unflavored kosher gel
2 Tbsp. vegetables oil
1 Tbsp. soy lecithin granules
2 medium cloves garlic, minced
2 tsp. lemon juice
1/4 tsp. salt
1. Rinse cashews with warm water. Set aside.
2. Heat reserved liquid or water. Stir in kosher gel until dissolved. Combine gel, oil and lecithin in
blender and blend for 30 seconds.
3. Add cashews, garlic and salt. Blend until smooth. Transfer to container and stir in lemon juice.

Judith Richardson


Lasagna
8 lasagna noodles, cooked according to package directions without salt
1 jar (32 oz.) chunky garden style pasta sauce
1 c. baby lima beans, dried
3 c. water for cooking
1/2 c. cashews
1/2 c. bean stock or water
1 1/4 c. Almond Milk
2 Tbsp. vegetable oil
1 Tbsp. nutritional yeast flakes
1 Tbsp. unbleached flour
1 tsp. lemon juice
1/2 tsp. salt (optional)
pinch of cayenne pepper
3/4 c. spinach, chopped
1/4 c. red bell peppers, diced
2 Tbsp. fresh parsley, chopped
2 cloves garlic, minced
6 fresh basil leaves, chopped or 1 tsp. dried basil
vegetarian cheese to cover
1. Soak beans 7-8 hours or overnight. Combine drained beans and water in pot, bring to a boil.
Reduce heat to medium and cook for 10 minutes, being careful not to overcook the beans, or
they will not chop well.
2. In food processor, finely chop beans for 1-2 minutes, until it resembles fine meal. Transfer to
mixing bowl and set aside
3. Blend cashews in reserve stock or 1 c. water until smooth. Add the cashew cream to the
chopped beans. Add milk, oil, yeast flakes, flour, lemon juice, salt and cayenne pepper. Mix well.
4. Fold in spinach, peppers, parsley, garlic and basil.
5. Preheat oven to 350 degrees. Spread 1 c. pasta sauce on bottom of casserole dish.
6. Take one noodle at a time and place on flat surface. Evenly spread 1/3 c. bean mixture on
noodle. Roll up noodle and place it seam side down in dish. Repeat until all eight are completed.
7. Top with pasta sauce. Bake uncovered for 15 minutes. Remove from oven and top with cheese.
Return to oven for 5 minutes.
Makes 8 roll-ups



Vegetable Salad
2 medium carrots
1 chayote squash
10-12 green cabbage leaves
3 Tbsp. vegetable oil1 celery stalk, cut in strips
1 small onion, chopped
1 medium red bell pepper, cut in strips
1 medium green bell pepper, cut in strips
1/2 c. chopped scallions
2 Tbsp. parsley, chopped
1 tsp. fresh thyme leaves
SAUCE
Place in a small bowl and whisk together:
3/4 c. tomato sauce
3 cloves garlic, minced
2 Tbsp. soy sauce
1 Tbsp. sesame tahini
2 tsp. gingerroot, minced
1. Rinse and peel carrots and chayote squash. Cut carrots into strips. Cut chayote in quarters
and slice.
2. Rinse cabbage leaves and remove hard veins. Roll and chop cabbage, set aside.
3. Add oil to skillet. Stir-fry carrots and chayote for 2 minutes.
4. Add sauce, celery, onion and peppers, cook for 3 minutes. Turn off heat. Add cabbage, scallion, parsley and thyme. Toss to mix. Serve promptly.
Yield: 10 servings


Judith Richardson



1 package Mori-Nu silken tofu, soft
1/3 c. coconut milk
2 Tbsp. Better Than Milk, soy, vanilla flavor
2 Tbsp. Emes Plain Kosher Gel
2 Tbsp. lecithin granules
2 Tbsp. vegetable oil
1/4 c. firm tofu
1/2 c. Silk Soy Creamer
1 Tbsp. soy protein isolate
1/3 c. sugar
1 Tbsp. flaxseed oil
1/4 tsp. vanilla extract
1/4 tsp. lemon juice
pinch of salt
pinch of ground cinnamon
9-inch graham cracker pie crust
strawberry preserves
mint leaves for garnish
1. Remove tofu from package, place in covered container or plastic bag. Freeze for 12 hours.
Thoroughly thaw; approximately 8 hours.
2. Empty thawed tofu into a large strainer and gently press on tofu to extract as much water
as possible, being careful not to lose any tofu.
3. Transfer tofu to medium mixing bowl. Add coconut milk and Better than Milk. Whisk together into
a smooth creamy consistency. Set aside.
3. Dissolve unflavored kosher gel in 1/3 c. hot water and pour into blender container. Add lecithin
and vegetable oil. Blend until creamy, approximately 30 seconds. Add firm tofu, soy creamer and
soy protein isolate 4. Blend until smooth and creamy. Add to mixture in bowl. Mix in sugar, flaxseed oil, vanilla, lemon
juice, salt and cinnamon. Mix well. Fill piecrust and chill 8 hours or overnight.
5. Freeze for 30 minutes before serving. To serve, top each slice with strawberry preserves.
Garnish with fresh mint leaves.
Yield: 8 servings


Judith Richardson

Apple Pie
5-6 c. Apples (peeled, cored, and sliced)
1/2 tsp. Cinnamon
2 1/2 Tbsp. Tapioca (minute)
2 Tbsp. Oil (optional)
3/4 c. Apple Juice Concentrate (unsweetened)
1 ea. Pie Shell (9" pie shell plus top crust)

Preheat oven to 350 degrees. In large bowl, stir together fruit, cinnamon, tapioca, oil, and concentrate. Allow mixture to sit for 10 minutes. Pour mixture into pie shell and add crust. Cut slits in top of crust to allow steam to escape. Bake one hour or until liquid in pie is bubbling through slits in crust. Remove pie from oven and place on wire rack to cool. Serve warm or cold. To store, place cooled pie uncovered in refrigerator or place in an airtight container and freeze.

Apple-Nut Bars
1 1/2 c. Oats (quick rolled)
3/4 c. Dates (chopped)
1 tsp. Other (grated orange peel)
1/2 tsp. Salt
1/4 c. Walnuts (chopped)
1/4 c. Oil
1 c. Apples (raw, shredded)
Combine all ingredients. Press together into a flat casserole dish. Let stand 10 minutes. Bake at 375 degrees for 20-25 minutes. Slice into little squares and enjoy.
Note: Almonds would probably work well in place of the walnuts

Easy Eggplant Zucchini Casserole

1 medium Eggplant (cut into 1/8 inch circles)
2 medium Zucchini (cut into 1/8 inch circles)
1 lb. Tofu (firm, sliced into 1/4 inch slices)
4-6 slice Bread (whole wheat)
1 c. Onions (diced)
4 c. Spaghetti Sauce (your favorite sauce)
In a large rectangular casserole dish, layer the following items in order:
Half of eggplant slices
Half of zucchini slices
Half of onion pieces
4-6 slices of bread
Tofu slices
Remaining onion pieces
Remaining eggplant slices
Remaining zucchini slices
Spaghetti sauce
For a nice touch, arrange a few slices of zucchini or broccoli on top of the casserole. Bake casserole at 350 degrees for 1 to 1 1/2 hours until vegetables are cooked.
Note: The contents in the casserole will sink down a little after baking and it cools.

Garbanzo Dip
2 cloves Garlic
1 can Garbanzos (15 oz., drained)
3 Tbsp. Lemon Juice
2 Tbsp. Olive Oil
some Salt (to taste)
Mince the garlic in a food processor. Add garbanzo beans and process until well chopped. Add lemon juice, olive oil and salt to taste. Puree until smooth. Enjoy over pita bread, crackers, etc


Hearty Oat-Date Muffins
1/2 c. Water (warm)
1 1/2 Tbsp. Yeast
1 tsp. Honey
1 c. Dates (pieces)
2 c. Whole Wheat Bread Flour
1 1/2 c. White Flour
2 c. Oats
2 tsp. Salt
1 1/2 tsp. Coriander
1 Tbsp. Vanilla
1/2 c. Oil
1/4 c. Honey
2 1/4 c. Water (hot)

Preheat oven to 400 degrees F.
In small bowl, stir together 1/2 c. warm water, 1 tsp. honey, and yeast. Let bubble for 10 minutes. In another bowl, mix together the remaining ingredients. When yeast mixture is ready, add to rest of ingredients and stir all together.
Put 1/3 c. portions (fill to the top of the muffin tin) into oiled muffin tins. Bake at 400 degrees F for 5 minutes. Then, reduce heat to 350 degrees F and continue baking for another 25-30 minutes. Makes about 18 muffins



Baked Oatmeal

1 c. Dates (chopped)
1 3/4 c. Apples (chopped, or any other fresh fruit)
3 c. Oats (quick cooking)
5 c. Rice Milk (or soy milk)
1 tsp. Vanilla
3/4 tsp. Salt
1/2 c. Coconut
Spread dates on bottom of 9" x 13" baking dish and cover dates with fruit. Layer oats on top of fruit. Stir together vanilla, salt and milk in bowl. Pour evenly and slowly over oats. Sprinkle with coconut. Bake at 350 degrees F for 30-45 minutes (if you use old fashioned oats, bake for about 1 hour).

Barley Soup
2 c. Barley (cooked)
1 c. Leeks (sliced)
1 Tbsp. Olive Oil
2 tsp. Salt
2 ea. Bay Leaf
1 1/2 c. Carrots (diced)
1 c. Celery (sliced)
1 1/2 Tbsp. Dill Weed
1 Tbsp. Liquid Aminos (or soy sauce)
8 c. Water (may also use water from cooking potatoes)
Saute leeks in oil. Add bay leaves, carrots, and celery. Saute until veggies are barely cooked. Place in kettle. Add hot water, cooked barley, salt, and liquid aminos. Bring to a boil and then cover and simmer for 1/2 hour


Basic Muffin
2 CUPS FLOUR
2 TBS HONEY OR BROWN SUGAR
1 1/2 TSP BAKING POWDER (ALUMINUM FREE). 1/2 TSP SALT (optional)
3 TBS MELTED BUTTER OR COOKING OIL
1 CUP MILK
1 EGG (optional

Stir dry ingredients into a bowl. Make a hollow in center and pour in Melted butter or cooking oil, lended with egg and milk. Stir lightly until mixture is smooth. Fill muffin tins 2/3 full. Bake at 400 degrees until golden brown about 20_30 minutes.
Variations: Add 1 cup finely shredded apples 1 1/2 cups rolled oats and 1/2 cup raisins.
Follow recipe for basic muffins Blend in one cup blue berries. Drain before adding.
Follow recipe for basic muffins. Reduce


Spaghetti Sauce

4 ea. Garlic (cloves, minced)
3 Tbsp. Olive Oil
1 1/2 c. Onions (chopped)
3/4 c. Bell Peppers (green, chopped)
4 c. Tomatoes (canned, with juice)
1 c. Tomato Paste
2 tsp. Basil
1 tsp. Oregano
1 tsp. Salt
1 Tbsp. Honey
1/2 c. Olives (chopped)
1 c. Mushrooms (chopped)
Instructions: Saute garlic, onions, and mushrooms in oil. Add pappers and saute until barely tender. Add tomatoes, squashing with hands (blanched fresh tomatoes work as well). Add remaining ingredients. Stir together. Simmer for an hour to blend flavors. Freezes well (it does get a little more watery though).
Variation: May also add 1-2 cups finely shredded carrots to simmer in the sauce for 30 minutes. The carrots are not seen, but they add flavor and sweetness.

















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