CHIP RECIPES

VIII

Fort Myers Chapter

Brought to you by ~

Fort Myers Chapter

Director

Sandra Kolliniatis

Nutrition & Cookbook Coordinator

Kathy Reynaert

Graphic Design & Desktop Publishing

Rita & Lloyd Hartman, Susan Whitsett

www.fortmyerschip.com

Winter 2011 Printing

Some of our recipes have been adapted from the following sources:

The Optimal Diet – The Official CHIP Cookbook Hans Diehl and Darlene Blaney

www.autumnhousepublishing.com

Of These Ye May Freely Eat JoAnn Rachor

www.familyhealthpub.com

Country Life Vegetarian Cookbook Diane Fleming

www.familyhealthpub.com

A Taste of Nature LaVonne Hoover

Guilt-Free Gourmet Vicki Griffin

Complete Vegan Recipe Index 3ABN Website

www.3abn.org/recipe_collection.cfm

These volumes are PAR EXCELLENCE when it comes to vegetarian

cookbooks and I highly recommend all of them for your healthful living library.

Please read the recipe all the way through before you begin. Some have a process of steps and time allotments that must be followed correctly to be

successful. ~ Kathy Reynaert

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HEART HEALTHY VEGAN RECIPES Compiled by Fort Myers Chapter

CHIP TEAM

TABLE OF CONTENTS

BREAKFAST & BREADS

APPLES–N–RICE .........................................................................................................3 BAKED APPLES ..........................................................................................................3 BAKED BARLEY WITH APPLES .....................................................................................3 BAKED OATMEAL ......................................................................................................4 BANANA ROLL-UPS ....................................................................................................4 BLUEBERRY WAFFLE TOPPING ...................................................................................4 BREAKFAST BEANS ....................................................................................................5 CAROB CRACKED WHEAT ...........................................................................................5 CASHEW TOFU FRENCH TOAST ..................................................................................5 CORN OAT WAFFLES ..................................................................................................6 BLUEBERRY SPELT WAFFLES .......................................................................................6 EMULSIFIED NUT BUTTER ..........................................................................................7 FRUIT CRISP ..............................................................................................................7 GRANOLA

GRANOLA ........................................................................................................... 8 NOSOCA PINES GRANOLA ................................................................................... 8 SANDRA’S YUMMY GRANOLA ............................................................................. 9

LARGE BATCH BOSCH MIXER WHOLE WHEAT BREAD ................................................ 10 MILLET CRUMBLE .................................................................................................... 11 MILLET PUDDING .................................................................................................... 11 MILLET PUDDING PARFAIT ....................................................................................... 11 MULTI-GRAIN BREAD (LARGE BATCH) ...................................................................... 12 ONE LOAF FAT-FREE MULTI-GRAIN BREAD ............................................................... 13 ONE LOAF WHOLE WHEAT BREAD............................................................................ 13 BASIC QUINOA ........................................................................................................ 14 ENHANCED QUINOA ................................................................................................ 14 BUCKWHEAT & FLAX PANCAKES .............................................................................. 15 RAW BREAKFAST CEREAL ......................................................................................... 15 RAW BLENDER BREAKFAST MEAL ............................................................................ 16 SEVEN-GRAIN CROCKPOT CEREAL ............................................................................ 16 SIMPLE MILLET ........................................................................................................ 17 SIMPLE SCRAMBLED TOFU ....................................................................................... 17 UN-SAUSAGE .......................................................................................................... 17 SCRAMBLED TOFU ................................................................................................... 18 VANILLA SOY MILK .................................................................................................. 18 WHEAT BERRY CEREAL ............................................................................................ 19 DRY CEREAL OPTIONS .............................................................................................. 20 COOKING WHOLE GRAINS ....................................................................................... 21

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SPREADS, CHEESES, SAUCES & GRAVIES

AGAR CHEESE .......................................................................................................... 25 ALFREDO SAUCE ...................................................................................................... 25 AVACADO MAYO ..................................................................................................... 25 BEAN SALSA ............................................................................................................ 26 CASHEW DILL DIP/DRESSING ................................................................................... 26 CASHEW PIMENTO CHEESE SPREAD ......................................................................... 27 HOMEMADE CHICKEN SEASONING .......................................................................... 27 CORN BUTTER ......................................................................................................... 27 COUNTRY STYLE GRAVY ........................................................................................... 27 DELIGHTFUL TOFU DILL SPREAD ............................................................................... 28 DRIED FRUIT JAM .................................................................................................... 28 "GOOD SEASON’S" ITALIAN DRESSING ..................................................................... 28 HUMMUS ................................................................................................................ 29 MANNA EGG SALAD TOFU SPREAD .......................................................................... 29 MOCK MOZZARELLA SPREAD ................................................................................... 29 MOZZARELLA YOU CAN SLICE .................................................................................. 30 PARMESAN CHEESE SUBSTITUTE .............................................................................. 30 SUN CREAM ............................................................................................................ 30 SALT SUBSTITUTE .................................................................................................... 31 TOFU CREAM CHEESE .............................................................................................. 31 TOFU EGGLESS SALAD ............................................................................................. 32 VELVET CHEESE ....................................................................................................... 32 VEGAN SPINACH DIP ............................................................................................... 33

ENTRÉES & MAIN DISHES

ASIAN LETTUCE WRAPS ........................................................................................... 37 BEAN SEASONINGS .................................................................................................. 37 BEAN COOKING TIMES............................................................................................. 38 BEAN VARIATIONS .................................................................................................. 39 BLACK BEANS .......................................................................................................... 40 BURGER DELIGHT .................................................................................................... 40 CHICKPEA ala KING .................................................................................................. 41 CHICKPEA CUTLETS .................................................................................................. 41 CHILI ....................................................................................................................... 42 CRUISERS ................................................................................................................ 42 GARDEN NUT BURGER ............................................................................................. 43 HAYSTACKS ............................................................................................................. 43 DR. DIEHL'S LASAGNA .............................................................................................. 43 SPINACH LASAGNA or MANICOTTI ........................................................................... 44 CASHEW SAUCE ....................................................................................................... 44 LIMA BEANS with DILL and ONION (Stovetop) .......................................................... 45 LIMA BEANS with DILL (Baked) ................................................................................ 45 LO MEIN .................................................................................................................. 46 MILLET TOMATO LOAF ............................................................................................ 46 MRS. PRO'S FAMOUS MARINARA SAUCE ................................................................. 47 PIZZA ...................................................................................................................... 47

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SLOPPY JOES ........................................................................................................... 48 TAMALE PIE ............................................................................................................ 48 TOFU RICE ............................................................................................................... 48 VEGGIE COUSCOUS ................................................................................................. 49 VEGGIE STIR FRY...................................................................................................... 49 ZUCCHINI BURGERS (Small Recipe) .......................................................................... 50 ZUCCHINI PASTA ..................................................................................................... 50 ZUCCHINI PATTIES (Large Recipe) ............................................................................. 51

SOUPS, VEGETABLES & SALADS

SOUPS GARDEN VEGETABLE SOUP ................................................................................. 55 KALE SOUP ......................................................................................................... 55 LENTIL SOUP ...................................................................................................... 56 PERFECT PEA SOUP ............................................................................................ 56

VEGETABLES and SALADS BEETS - Roasted ................................................................................................. 57 COLE SLAW ........................................................................................................ 57 GARLIC - Roasted ............................................................................................... 57 GREAT GREENS .................................................................................................. 58 MUNG BEAN SALAD ........................................................................................... 58 QUINOA SALAD .................................................................................................. 59 QUINOA and BEAN SPROUT SALAD .................................................................... 59 POTATOES -- SCALLOPED .................................................................................... 60 POTATOES – BAKED with TOPPINGS ................................................................... 60 VEGETABLES - ROASTED ..................................................................................... 61

DESSERTS

APPLE ICING BREAD ................................................................................................. 65 APPLE SPICE TIMBALE CAKE ..................................................................................... 65 BANANA DATE COOKIES .......................................................................................... 66 BLUEBERRY PIE ........................................................................................................ 66 BREAKFAST BONANZA COOKIES ............................................................................... 67 CAROB PIE .............................................................................................................. 67 CASHEW MAPLE CRÈME .......................................................................................... 68 CHEWY CHIA-OATMEAL BARS .................................................................................. 69 "OUTRAGEOUS" CORN MUFFINS ............................................................................. 69 DRIED FRUIT BALLS .................................................................................................. 70 FRUIT PIZZA ............................................................................................................ 70 FRUIT SHAKES ......................................................................................................... 71 FRUIT SMOOTHIE .................................................................................................... 72 FUDGY CAROB BROWNIES ....................................................................................... 73 GRANOLA CRUMB CRUST ........................................................................................ 74 LEMON PIE #1 ......................................................................................................... 74 LEMON PIE #2 ......................................................................................................... 74 POLYNESIAN FRUIT BARS ......................................................................................... 75 STUFFED MEDJOOL DATES ....................................................................................... 75

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TROPICAL CHEESECAKE ............................................................................................ 76

GENERAL INFORMATION

PLANNING IS THE KEY TO SUCCESS .......................................................................... 77 EATING OUT SUCCESSFULLY..................................................................................... 79 GOD'S PHARMACY .................................................................................................. 81

NEW RECIPES

15 BEAN SOUP ........................................................................................................ 87 CAROB CHIP CANDY ................................................................................................ 87 MARVELOUS MUSHROOM SAUCE ............................................................................ 88 RAW WALNUT SPREAD ............................................................................................ 88 MOCKAMOLE .......................................................................................................... 89 SEITAN CHICKEN BREASTS ....................................................................................... 90 VEGANDAD’S HOMEMADE SAUSAGES ..................................................................... 91 CONFETTI SALAD ..................................................................................................... 92 SLICED TOFU SEASONING ........................................................................................ 92 AMBROSIA .............................................................................................................. 93 BLACK BEAN GLUTEN STEAKS .................................................................................. 94 CRUNCHY SOY-CORN SALAD .................................................................................... 95 DILLY CARROTS and GREEN BEANS........................................................................... 95 EASY BEAN SALAD ................................................................................................... 96 FIVE MINUTE CAROB CAKE ...................................................................................... 96 GRILLED BEAN BURGERS .......................................................................................... 97 IT’S EASY BEING GREEN SMOOTHIE .......................................................................... 97 LEMON ZUCCHINI, CHICKPEA and LIMA BEAN SALAD ............................................... 98 ROASTED RED PEPPER HUMMUS ............................................................................. 99 SPINACH, BEET & ORANGE SALAD with AGAVE DRESSING ...................................... 100 WHITE BEAN SPREAD with SUN-DRIED TOMATOES ................................................ 101 ZIPPY YAMS and BOK CHOY ................................................................................... 102

INDEX 103

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Breakfast & Breads

APPLES-N-RICE ..........................................................................................................3 BAKED APPLES ..........................................................................................................3 BAKED BARLEY WITH APPLES .....................................................................................3 BAKED OATMEAL ......................................................................................................4 BANANA ROLL-UPS ....................................................................................................4 BLUEBERRY WAFFLE TOPPING ...................................................................................4 BREAKFAST BEANS ....................................................................................................5 CAROB CRACKED WHEAT ...........................................................................................5 CASHEW TOFU FRENCH TOAST ..................................................................................5 CORN OAT WAFFLES ..................................................................................................6 BLUEBERRY SPELT WAFFLES .......................................................................................6 EMULSIFIED NUT BUTTER ..........................................................................................7 FRUIT CRISP ..............................................................................................................7 GRANOLA

GRANOLA ........................................................................................................... 8 NOSOCA PINES GRANOLA ................................................................................... 8 SANDRA’S YUMMY GRANOLA ............................................................................. 9

LARGE BATCH BOSCH MIXER WHOLE WHEAT BREAD ................................................ 10 MILLET CRUMBLE .................................................................................................... 11 MILLET PUDDING .................................................................................................... 11 MILLET PUDDING PARFAIT ....................................................................................... 11 MULTI-GRAIN BREAD (LARGE BATCH) ...................................................................... 12 ONE LOAF FAT-FREE MULTI-GRAIN BREAD ............................................................... 13 ONE LOAF WHOLE WHEAT BREAD............................................................................ 13 BASIC QUINOA ........................................................................................................ 14 ENHANCED QUINOA ................................................................................................ 14 BUCKWHEAT & FLAX PANCAKES .............................................................................. 15 RAW BREAKFAST CEREAL ......................................................................................... 15 RAW BLENDER BREAKFAST MEAL ............................................................................ 16 SEVEN-GRAIN CROCKPOT CEREAL ............................................................................ 16 SIMPLE MILLET ........................................................................................................ 17 SIMPLE SCRAMBLED TOFU ....................................................................................... 17 UN-SAUSAGE .......................................................................................................... 17 SCRAMBLED TOFU ................................................................................................... 18 VANILLA SOY MILK .................................................................................................. 18 WHEAT BERRY CEREAL ............................................................................................ 19 DRY CEREAL OPTIONS .............................................................................................. 20 COOKING WHOLE GRAINS ....................................................................................... 21

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APPLES–N–RICE __ Preparation Time: 20 minutes Complexity: Easy Serves: Four

2 cups Brown Rice, cooked 1 Apple, large, cored, peeled, chopped ⅓ cup Apple Juice, unsweetened 2 Tbsp. Maple Syrup 1 Tbsp. Lemon Juice ½ tsp. Cinnamon

BAKED APPLES______ __ ____________________________________

1. Wash apples. 2. Core if desired, but isn’t necessary. 3. Cook in crock pot on low overnight or cover and bake in oven for 45 minutes at 350° F. 4. Serve warm with whole grains OR refrigerate and eat cold. SOOOO SWEET this way! HINT: Save the juice that forms on bottom and thicken with cornstarch to make delicious syrup!!

BAKED BARLEY WITH APPLES_____ __ __________________________ Preparation Time: 15 minutes Complexity: Easy Serves: Four 2 cups Water 1 cup Barley ⅓ cup Maple Syrup 1 tsp. Cinnamon 1 ½ c. Apples, diced

PER 1 CUP SERVING: 188 Calories 0 mg. Cholesterol 3 g. Protein (6%) 24 mg. Calcium 7 mg. Sodium 16 g. Sugar 3 g Fiber 1 gm. Fat 40 g. Carbohydrate (98%)

PER 1 CUP SERVING: 257 Calories 0 mg. Cholesterol 6 g. Protein (9%) 44 mg. Calcium 1 g. Fat 9 g. Fiber 12 mg. Sodium 23 g. Sugar 58 g. Carbohydrates (87%)

Directions: 1. Combine all ingredients in casserole dish. 2. Cover and bake at 350° F for 45 minutes. 3. Serve warm or cold. CHEF’S TIP: Can also be served as a light supper.

Directions: 1. Place all ingredients in a crockpot. 2. Cook on medium temperature overnight. Will be ready and hot to serve in the morning!

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BAKED OATMEAL____ ________ ___________________ ___ Preparation Time: 20 minutes Complexity: Easy

½ cup Blueberries ⅓ cup Dates, chopped or ⅓ cup raisins ⅓ cup shredded Coconut, unsweetened 2 cups Rolled Oats 1 tsp. Vanilla or Maple extract 4 cups Soy Milk

BANANA ROLL-UPS ____ __ Whole Wheat Tortilla shell Natural Peanut Butter Banana Applesauce Unsweetened Coconut

BLUEBERRY WAFFLE TOPPING ___

1 can frozen unsweetened Grape Juice or Apple Juice 1 can Water ½ c. Corn Starch 3 c. frozen (thawed) or fresh Blueberries

Directions: 1. Lightly spray a glass 9” x 9” baking dish. 2. Layer first four ingredients in dish in the order given. 3. Mix vanilla or maple extract into soymilk. 4. Pour soy milk evenly over the dry mixture in baking dish. 5. Cover dish and place in refrigerator overnight or bake right away. 6. Bake at 350° F for one hour. In the morning serve hot with additional soy or nut milk, or unsweetened applesauce.

Directions: 1. Spread peanut butter on tortilla. 2. Roll banana in tortilla. Place roll-up open side down, in sprayed rectangular baking pan. 3. Cover with applesauce & sprinkle with coconut. 4. Bake 40 min. 350° F. Good leftovers for lunches.

Directions: 1. Blend first 3 ingredients until smooth. 2. Pour into saucepan & simmer until thickened. Remove from stove. 3. Stir in blueberries. 4. Serve over waffles or hot cereal. YUM!!

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BREAKFAST BEANS ___

2 16 oz. cans Chili Beans 1 16 oz. can Kidney Beans

1 16 oz. can diced Tomatoes w/ green Chili’s

CAROB CRACKED WHEAT __

1 c. Cracked Wheat 3 c. Water ½ c. Carob Powder ½ c. chopped Dates ¼ tsp. Salt ½ c. Raisins Unsweetened Coconut Applesauce

CASHEW TOFU FRENCH TOAST ___ ____________ _

½ cup raw washed Cashews 1 Tbsp. Yeast Flakes 1½ c. Water ¼ tsp. Salt ½ c. Quick Oats 1 Tbsp. Vanilla 6 oz. Tofu 2 Tbsp. Maple Syrup 1 Tbsp. Honey ½ tsp. Maple Flavoring

Place all ingredients in blender and blend 1 minute. Let stand 5 minutes to thicken. Pour into bowl. Dip ¾ inch sliced bread in mixture and place in canola sprayed skillet on medium-low temperature until brown. Brown on both sides. These can be frozen and then reheated in oven at 350° or in a toaster till warmed through. (When I make this, I just double the recipe and use a block of Mori Nu Tofu that weighs 12 oz.)

Directions: Heat in crockpot on low, overnight or on the stove. Great for breakfast. Any combination of beans may be used. Rinse beans to remove sodium.

Directions: 1. Mix first 5 ingredients together. 2. Cook on low overnight in crockpot. 3. Add raisins, applesauce and unsweetened coconut when serving.

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CORN-OAT WAFFLES _________________________________ 8 c. regular Oats 8 c. Water 1 c. unrefined whole grain Cornmeal ¼ c. Oil or use half oil and half unsweetened apple sauce 1 tsp. Salt ½ c. pureed Dates or ¼ c. Agave nectar, or ¼ c. Honey, or ¼ c. Pure Maple syrup 2 Tbsp. Vanilla or Maple Extract

Stir all ingredients together in a bowl. Blend 3 c. of batter at a time for 15 seconds and pour into another bowl. Repeat procedure until all batter is blended. DIRECTIONS FOR BAKING: Prepare waffle iron by spraying with Pam. Close lid and preheat on high for 10 minutes. Pour approx. ¾ c. batter on hot waffle iron. Close lid and bake approx. 7-8 minutes depending on heat of your waffle iron. OPTION: Sprinkle sesame seeds under and on top of batter for easy removal and enhanced flavor. Cool waffle. Place saran wrap or waxed paper between waffles before freezing or stacking. YIELD: 6-8 waffles KEEP SEVERAL IN FREEZER AT ALL TIMES.

SPELT WAFFLES with Blueberries __________________________________ Based on a recipe from the Engine 2 Diet by Rip Esselstyn, this is a hearty, satisfying waffle. Makes a good pancake too!

Ingredients:

2 cups spelt flour 2 cups oat flour 2 Tbsp baking powder 4 Tbsp ground flaxseed meal ½ tsp salt 3½ cups soy milk 4 Tbsp applesauce 2 Tbsp honey or agave nectar 1 Tbsp vanilla extract 2 cups blueberries

Preparation:

1. Whisk flours, baking powder, flaxseed meal and salt in a large bowl. 2. In another bowl combine wet ingredients. 3. Form a well in the center of the dry ingredients and add wet ingredients. 4. Stir batter until dry ingredients are thoroughly moistened. Let rest 15 minutes. 5. Fold in blueberries (or use as topping) 6. Cook 4-6 minutes depending on your waffle iron temperature.

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EMULSIFIED NUT BUTTER ___

(Much lower in fat.)

Mix equal parts of nut butter with water. Stir together thoroughly. Chill before using.

FRUIT CRISP ____ ____ __

TOPPING: 3 ½ c. Quick Oats ¼ c. Honey or Agave 2 Tbsp. healthy Oil 2 Tbsp. Applesauce ½ tsp. Sea Salt FRUIT MIXTURE: 8 cups sliced or chopped fruit 4 Tbsp. Corn Starch 1 c. chopped dried fruit 2 c. unsweetened fruit juice

1. Place fruit in 9” x 13” sprayed baking dish. Fruit may be fresh, frozen or canned and should be drained. (If using frozen fruit measure 8 cups frozen, let thaw and drain.) 2. Blend the cornstarch and juice together. 3. Pour over fruit. 4. Top with the oat topping. Bake at 350° F for 35 minutes or until golden brown. 5. Serve hot or cold. Instead of a single fruit try a mixture of fruits. A decadent dessert if served with “Cashew Maple Creme with Citrus” (See Dessert Section.)

Directions: Mix honey, applesauce, and oil. Blend 1 cup of the oats into coarse flour. Mix oats, oat flour and salt then add wet ingredients and mix with fingers until crumbly.

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GRANOLA RECIPE ___

4 C. Rolled Oats ½ c. unsweetened Coconut ½ c. chopped Walnuts ½ tsp. Salt Thoroughly mix dry ingredients together.

NOSOCA PINES GRANOLA ________________________________________ MAKES approximately 23 one cup servings ½ cup brown sugar ½ cup canola oil (or use ¼ unsweetened applesauce and ¼ cup oil) 1 ½ cups wheat germ ½ cup unsweetened applesauce 1 ½ tsp. salt 1 ¼ cups water 2 cups unsweetened coconut 2 tablespoons vanilla 2 cups chopped pecans 2 tablespoons maple flavoring ¾ cups almonds (slivered) ½ cup raw pumpkin seeds 1 box rolled oats

Mix all dry ingredients together Mix wet ingredients together. Pour wet over dry ingredients and mix well (hands work best to evenly distribute) Bake overnight at lowest temperature until dry and crunchy Store in sealed container or zip lock bag

Stir Together: ¼ c. Honey ⅛ c. unsweetened Applesauce ⅛ c. healthy Oil 2 Tbsp. Vanilla or Maple

Pour wet ingredients over dry & mix well with hands. Put in 8” x 8” baking pan. Bake at 190° F all night. No need to stir. ENJOY!!! *Add ½ cup raisins after cooking. YIELDS: 4 – 5 cups.

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SANDRA’S YUMMY GRANOLA Yields 10 servings Dry ingredients: Wet ingredients:

9 cups rolled oats 2 ripe bananas 1-2 cups large ribbon unsweetened coconut 1 cup pitted dates 2/3 to 1 cup sunflower seeds ½ cup water 1-2 cups almonds (chopped) 1 tsp vanilla 1½ tsp salt Directions:

1. Combine dry ingredients in a large bowl. 2. Whiz wet ingredients together and add to dry ingredients. 3. Mix well, spread on cookie sheets ½” thick. 4. Bake at 200 F for 90 minutes, stirring every 30 minutes until golden and almost dry. 5. Turn oven off and leave pans in oven to complete drying. (If desired, substitute rolled rye or

barley for 2 cups rolled oats). 6. Store granola in air tight container. Hint: Place pans of granola in oven on lowest setting and leave overnight. In the morning the granola is absolutely perfect with no stirring needed. A painless way to make granola, and no burning when you forget to stir! Helpful notes:

If you like granola crunchy use 8 cups oats, flaky use 10 cups oats The wetter the mixture the chunkier (add banana) Lots of sweetness from the bananas Use dates – nothing refined, no brown sugar or oil Have a good blender handy when you cook this way

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LARGE BATCH BOSCH MIXER WHOLE WHEAT BREAD __ Easiest if done with dough hook in a mixer.

1. Mix on Low:

6 c. Whole Wheat flour 6 c. very hot Water

2. Add 3 Tbsp. Yeast MIX WELL

3. Add: ½ c. Gluten Flour ½ c. Honey MIX WELL ½ c. Oil 2 Tbsp. Salt

4. Add 3 c. unbleached White Flour MIX WELL

5. Add enough Whole Wheat flour, one cup at a time, until dough is elastic, forms a ball

and pulls away from side of mixer.

6. Divide dough into five batches. Spray bread pans and shape dough into five loaves.

7. Let rise until 1 ½ inches above edge of pan. (I let mine rise in warm oven. Preheat oven to 170°, turn oven off, then put bread in to raise. It takes about an hour.)

8. Remove when bread is raised. Preheat oven to 350° F . Return bread to oven.

9. Bake for 35 minutes.

10. Remove from pans and cool on a rack.

11. Store in freezer. HINT: Slice bread and remove as you need it one slice at a time from the freezer.

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MILLET CRUMBLE __

1 c. Millet 1 tsp. Salt 3 c. Water 1 ½ tsp. grated Lemon rind 3 c. unsweetened Pineapple Juice 4 c. Granola or 2 c. Granola & 1 c.

3 tsp. Vanilla unsweetened Coconut 4 c. sliced Bananas (Blueberries also good) 1. Bring water to boil in a saucepan. Add millet. Cover and simmer 45-60 minutes. 2. When millet is done blend the following on high speed until creamy to make Millet Pudding filling: 1 c. hot cooked Millet, ¾ c. pineapple juice, 1 tsp. vanilla, dash of salt. 3. Place 2 c. Granola on bottom of a 9” x 13” baking dish. Layer sliced bananas on top of granola. 4. Pour millet pudding over bananas. 5. Repeat procedure two more times. 6. Top with remaining 2 c. granola or just sprinkle unsweetened coconut on top. 7. Chill uncovered until firm. Measure real vanilla extract carefully. Too much will prevent this dish from setting firmly because of the alcohol content.

MILLET PUDDING___ __ _____________ _________________________ ¾ c. Pineapple Juice 1 c. hot cooked Millet 1 Tbsp. Honey 1 tsp. Vanilla

Blend all ingredients until very smooth. Chill to thicken. OPTION: Slice bananas on granola crust in 8” x 8” pan. Pour 3 - 4 c. millet pudding on top until bananas are covered. Sprinkle with unsweetened coconut.

Chill before serving.

MILLET PUDDING PARFAIT __ __ __________ ________ Layer in a tall glass: Granola, Millet pudding, fresh fruit. Repeat layers and top with fresh fruit.

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MULTI-GRAIN BREAD (LARGE BATCH) _ __ _______ Mix These Ingredients in Large Bowl: 6 c. very warm Water 4 Tbsp. Lemon Juice 3 Tbsp. active Dry Yeast (or 3 pkgs.) 4 ½ tsp. Salt ½ cup + 2 Tbsp. Brown Sugar ¼ cup + 2 Tbsp. Canola Oil ¼ cup +2 Tbsp. Molasses

Also Add: 6 cups unbleached White Flour – mix all well. You can also add about 2 cups raw Sunflower Seeds + 1 cup Raisins I have kneading hooks on my hand mixer. I run that through the dough until it becomes very elastic. Then I dump all the dough out on a floured countertop and knead by hand for about 10 minutes, adding extra white flour to keep the dough from being sticky. Divide the dough into 8 equal parts and place in medium sized bread pans that are sprayed with Pam. Put these pans into a pre-heated 200° F oven which is then turned off. Let them rise for 1 hour. Turn the oven on to 350° F without opening it. Bake for 20-25 minutes once the temperature has reached 350° F.

Then Add: 1 cup ground Flax Seed 1 cup Ten-Grain Cereal 1 cup Wheat Germ 1 cup Soy or Spelt flour 6 cups Whole Wheat flour

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ONE LOAF FAT-FREE MULTI-GRAIN BREAD __________________________ This recipe is totally fat-free and delicious. Works best if you let your bread machine do the mixing and kneading.

1¼ tsp. salt 1½ c. warm water ¼ c. applesauce ¼ c. honey 2⅔ c. whole wheat flour (best if ground fresh from hard red winter wheat berries) 1⅓ c. freshly ground old fashioned oats ½ c. vital instant gluten flour (90% gluten) 2 tsp. bread yeast Spices and flavorings to taste

Place salt in bread pan. Add warm water to dissolve salt. Add applesauce and honey to bread pan. Combine flours and flavorings in a large bowl. Pour mixture on top of liquids. Make a small indentation in top of mixture. Place yeast in indentation.

Set bread machine on Dough and run. Check consistency during mixing, adding water to moisten or whole wheat flour if too wet (dough should not stick to fingers.) When dough cycle is done, proof the dough and place in bread pan. Allow to raise for 1 hour. Bake 35 minutes in 350° oven. If desired, spray finished loaf lightly with cooking spray or olive oil to keep crust soft.

VARIATIONS: 1. For even more multi-grain loaf, replace ⅔ c. of the whole wheat flour with: 2 T. corn meal 2 T. rye flour 3 T. barley flour 3 T. spelt flour 2. For nice breakfast bread, add:

1 tbsp. cinnamon 1 apple (diced) 1 c. raisins

3. Other flavoring ideas: Add 1 Tbsp. finely chopped fresh rosemary or 1 Tbsp. no salt seasoning

ONE LOAF WHOLE WHEAT BREAD 1 c. warm Water 1 Tbsp. Olive Oil 1 Tbsp. sweetener 1 tsp. Salt 1 Tbsp. Yeast 2¾ - 3¼ cups Whole Wheat flour ¼ cup ground Flax Seed, opt. Dissolve sweetener into warm water and add yeast. Let sit 5-8 minutes. Stir in flax seed, oil, and salt. Add 2 c. flour. Beat vigorously for 2 min. by hand or with electric mixer. Gradually add remaining flour. Use only amount flour necessary to handle dough without being sticky. Lightly flour table, knead dough 5 minutes. Add more flour if needed. Place dough in large bowl, cover with clean towel. Let rise until dough doubles in size, 45-60 min. Punch down, knead briefly. Squeeze out any air bubbles. Shape into loaf. Place in oiled 1 - 1½ lb. bread pan. Cover & let rise until nearly double, 30-60 min. Bake at 350° F for 35-40 min. until golden brown. Remove from pan and let cool on cooling rack.

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BASIC QUINOA __

Rinse thoroughly* in strainer: 1 cup Quinoa Combine in 2 quart kettle: Drained Quinoa 2 cups Water Bring to a boil. Reduce to a simmer, cover and cook 10 – 15 minutes until all water is absorbed and grains have become transparent. *Quinoa has a naturally occurring bitter coating (nature’s method of pest control). Most brands will have rinsed this off before packaging, but rinsing before cooking is a good precaution.

ENHANCED QUINOA __

Bring to a full boil: 2 cups Water 1/8 tsp. Salt, (scant) Meanwhile, toast: 1 cup Quinoa

by stirring continually with a wooden spoon in a hot wok or stainless steel pan until grains darken a shade and smell fragrant, about 10 minutes.

Add toasted quinoa to rapidly boiling water, cover, reduce to a simmer and cook till all water is absorbed (15 - 20 minutes). Remove from heat and allow to stand 5 – 10 more minutes. Mix in the pot with a damp wooden spoon, cover & allow to rest 5 -10 minutes longer before serving. VARIATIONS: Toast quinoa in ½ teaspoon oil with or without a pressed garlic clove. Fresh or dried herbs can be stirred into toasted quinoa just before adding it to the boiling water. Nutritional yeast flakes or chicken-style seasoning can also be added to the cooking water. Recipes adapted from Quinoa Corporations (quinoa.net) Other recipes at quinoa.net & quinoa.com

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PANCAKES – BUCKWHEAT & FLAX __

¾ c. Whole Wheat flour ½ c. Buckwheat flour 2 tsp. Aluminum free Baking Powder 2 Tbsp. pure Florida Crystals sugar (or sweetener of your choice) 1 Tbsp. Flax Seed ½ tsp. Cinnamon 1 tsp. Pure Vanilla 2 Tbsp. Canola Oil 1¼ c. Soy Milk DIRECTIONS: 1. Mix all dry ingredients in a small bowl. 2. Slowly add wet ingredients and stir until mixed well. 3. Pour batter in five inch circles onto hot skillet sprayed with non-stick

cooking spray. When bubbles appear on the top of pancake, flip over with spatula. Brown other side and remove from pan.

4. Serve with your favorite topping. YEILD: Six 5” pancakes. NOTE: This recipe makes great waffles as well.

RAW BREAKFAST CEREAL __

1 c. soaked Oat Groats 1 c. soaked Almonds or Walnuts ¼ c. soaked Raisins 2 Tbsp. pure Maple Syrup 1 Tbsp. pure Vanilla Process all ingredients in a food processor using an S-blade until ground but chunky. Spoon into cereal bowls and serve with non-dairy milk. Top with fresh kiwi, apples, bananas, grapes or berries. Store in a covered container in frig up to one week. NOTE: If you are on a serious fat-reduction program use 2 Tbsp. of this cereal as a topping on any other hot cereal of your choice because of the high concentration of nuts.

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RAW BLENDER-BREAKFAST MEAL – Bruce Grady’s __

1 cup small red Seedless Grapes 4 large Carrots (brushed clean NOT peeled) 2 Bananas 2 small Apples, brushed clean 1 bag fresh Spinach Distilled Water Blend until smooth.

SEVEN GRAIN CEREAL - DR. DIEHL’S CROCKPOT ___ Preparation Time: 10 minutes Complexity: Easy Serves: 3 1 c. Seven-Grain Cereal (Bob’s Red Mill)* 3-4 cups Water 1 Tbsp. Flaxseed, ground *Or make your own: Brown rice, oats, barley, Millet, wheat, corn, quinoa.

Directions: 1. Spray the inside upper edge of a crockpot with non-stick spray. 2. Put cereal and water into the crockpot. 3. Turn the crockpot on low. Cover. Let cook overnight. 4. Serve with non-dairy milk. Use CHIP Tips. CHIP TIPS: • Add your choice of the following items (before

or after cooking): fresh fruit, dried fruit, raisins, walnuts, or cardamom. Top with 1 Tbsp. freshly ground flaxseed.

Per 1 cup Serving: (Analysis does not include toppings and is based on a mixture of grains.) 127 Calories 4 g. Protein (12%) 25 g. Carbohydrate (75%) 2 g. Fat (13%) 0 g. Sugar 5 g. Fiber 2 mg. Sodium 0 mg. Cholesterol 30 mg. Calcium

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SIMPLE MILLET __

3 c. boiling Water 1 c. Millet ½ tsp. Salt

SIMPLE SCRAMBLED TOFU_________ ___________

1 lb. fresh, firm Tofu drained 2 tsp. Onion Powder 1 medium Onion, chopped (opt.) 2 tsp. Parsley flakes 1 tsp. Olive Oil ½ tsp. Turmeric 1 Tbsp. Chicken-style seasoning Salt to taste

1. Sauté onion in olive oil or 2 Tbsp. water. 2. Crumble tofu into skillet, or cut into cubes. 3. Add remaining seasonings and stir, allowing to slightly brown on medium heat. (About 15 minutes.)

UN-SAUSAGE___________ ___________________ ______

2 c. Water 2 Tbsp. Olive Oil 4 Tbsp. Soy Sauce 1 tsp. Sage 2 c. Quick Oats ½ tsp. Garlic Powder 2 tsp. Honey ½ tsp. Italian seasoning 2 tsp. Onion Powder

1. Combine water and seasoning in a saucepan. 2. Bring to a boil. Add oats and cook 1 – 5 minutes. 3. Spray a cookie sheet. Use small ice cream scoop and scoop onto cookie sheet small

amounts of oats and use the back side of spoon to flatten and shape sausage. 4. Bake at 350° F for 8 – 15 minutes on each side. “UNBELIEVABLE SAUSAGE-LIKE”.

Simmer in covered pot 45 – 60 minutes until popped and fluffy. Use as a hot cereal with coconut, raisins, and soy milk.

Nutritional Analysis per 1 cup Serving: 101 calories, 6 g. Fat, 4.4 g. Carbohydrate, 9.4 g. Protein, 0 mg. Cholesterol, 1.6 g. Fiber, 125 mg. Calcium, 6.24 mg. Iron, 217 mg. Sodium.

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SCRAMBLED TOFU _ __ Preparation Time: 20 minutes Complexity: Easy Serves: Four 1 pkg medium/firm TOFU ½ tsp. garlic powder ½ tsp. onion powder 1/8 – ¼ tsp. turmeric ½ Tbsp. dried parsley flakes ½ Tbsp. Bragg’s All Purpose Seasoning 1-3 tsp. chicken-like seasoning of your choice, to taste ½ Tbsp. nutritional yeast flakes

VANILLA SOY MILK ______________________________________________ This recipe is designed for use with a soy milk maker.

Ingredients: 6 cups water ½ cup soaked soybeans 2 Tbsp oats

¼ tsp salt 1-2 Tbsp honey 1 Tbsp vanilla ⅛ - ¼ tsp ginger (optional)

Preparation:

1. Fill soy milk maker to line with water (about 6 cups.) 2. Add soybeans and oats (and ginger). 3. Start machine. 4. When machine is done, stir honey and vanilla into hot milk. 5. Strain milk through sieve or cheesecloth. Save pulp for cooking.

Hint: Place 1 lb of soybeans in a large bowl and cover with 3-4 inches of water. Soak 6 hours. Measure into freezer bags a rounded 1/3 cup of soaked beans. Put them in the freezer and pull one out the next time you make soymilk.

Note: The rolled oats are used as a thickener for your milk. Since you add no additives or preservatives it helps give your milk a store bought texture. You can use other grains instead. Remember to soak (30 minutes or until soft) harder grains like rice before making the soy milk.

Alternatives: You may also use almonds, cashews or rice for other milks. Nuts will require ¾ cup and leave out the oats. Nuts also need soaking overnight. Ps: Rice is sticker so harder to clean up after.

1. Preheat a large nonstick frying pan. 2. Drain and rinse tofu. Chop and mash spoon into frying pan. 3. Sprinkle all seasonings equally over tofu. Mix well. 4. Stir occasionally. Cook until most of the moisture has disappeared. Serve fresh & hot. 5. Garnish with fresh parsley and tomato wedges. CHEF’S TIPS:

• For added nutrition, color, and flavor, you may wish to sauté onion, mushrooms, peppers, etc., in a small amount of water before adding tofu.

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WHEAT BERRY CEREAL ___

1 cup Whole Wheat Berries or Spelt Berries 3 ½ cups boiling Water ½ cup Date pieces ½ tsp. Salt Soak wheat berries 4 hours then drain. Add all ingredients to crockpot. Start crockpot on high and check after 2 hours. Reduce to low as long as it keeps simmering. Crockpot temperatures vary a great deal. If left on high all night cereal may be too dry and stick to the sides of the pot. SERVE TOPPED WITH APPLESAUCE, RAISINS AND UNSWEETENED COCONUT.

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STORE - BOUGHT WHOLE-GRAIN, HIGH-FIBER DRY CEREAL OPTIONS

FLAX PLUS CEREALS (variety of flavors) SHREDDED WHEAT CEREAL ALL BRAN CEREAL BRAN FLAKES GRAPE NUTS GRAPE NUT FLAKES PLAIN CHEERIOS Kashi “GO LEAN” AVOID ALL STORE BOUGHT GRANOLAS Avoid store bought granola. Most are no more than crumbled cookie ingredients and should be desserts not breakfast cereals.

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COOKING WHOLE GRAINS

Grain, 1 cup dry measure

Water Cooking Time Yield Stovetop Crockpot

7 or 9 grain crack cereal/flakes

2 cups 15-20 minutes 2½ cups Yes Yes

Barley 3 cups 60 minutes 3½ cups Yes Buckwheat (Kasha) 2 cups 15-20 minutes 2½ cups Yes Bulgar Wheat 2 cups 15-20 minutes 2½ cups Yes Yes Cornmeal (Polenta) 4 cups 25 minutes 3 cups Yes Yes Cracked Wheat 2 cups 25 minutes 2½ cups Yes Yes Millet 4 cups 45-60 minutes 4 cups Yes Oat Groats 2 cups 15-20 minutes 2½ cups Yes Yes Oats, whole 2 cups 15-20 minutes 2½ cups Yes Oatmeal (or 5-grain flakes)

2 cups 10-20 minutes 2½ cups Yes Yes

Rice, brown 2 cups 60 minutes 3 cups Yes Rice, wild 3 cups 60+ minutes 4 cups Yes Rye Berries 3 cups overnight 2 ⅔ cups Yes Wheat Berries 3 cups overnight 2 ⅔ cups Yes

STOVE TOP DIRECTIONS: Bring water to boil in heavy pot with tight fitting lid. Salt water if desired, a scant ¼ tsp. salt per cup of water. Stir in grain, cover and reduce heat. Maintain a gentle simmering throughout cooking time. To prevent stickiness, do not stir while cooking. Grain is done when it is tender. If water is visible in bottom of pan, simmer a few minutes without cover to evaporate fluid. When done, cover pot and remove from heat. Let set for a few minutes, then fluff with fork and serve, or use as desired. CROCKPOT DIRECTIONS: To make larger amounts of cereal, put amount of grain to supply the number of servings desired into crockpot and cook overnight on low. MICROWAVE DIRECTIONS: Place 1 cup water, ½ cup cereal (oatmeal, 7 grain, 9 grain, or combination of all), and a pinch of salt (optional) in 48 oz. cereal bowl. Cook in microwave for 6 minutes at low power. Add your favorite nuts and/or fruit. For some combinations you may need less time or an extra minute. To cook two bowls, double the time in the microwave. DEXTRINIZING WHOLE GRAINS: This process, called dextrinizing, will improve the flavor and shorten the cooking times for whole grains. Place the whole grain flour or kernels (whole, rolled or cracked) in a dry skillet and stir constantly over moderately high heat for 3-5 minutes until the grain or flour is golden brown.

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Spreads, Cheeses, Sauces, & Gravy

Recipes AGAR CHEESE .......................................................................................................... 25 ALFREDO SAUCE ...................................................................................................... 25 AVACADO MAYO ..................................................................................................... 25 BEAN SALSA ............................................................................................................ 26 CASHEW DILL DIP/DRESSING ................................................................................... 26 CASHEW PIMENTO CHEESE SPREAD ......................................................................... 27 HOMEMADE CHICKEN SEASONING .......................................................................... 27 CORN BUTTER ......................................................................................................... 27 COUNTRY STYLE GRAVY ........................................................................................... 27 DELIGHTFUL TOFU DILL SPREAD ............................................................................... 28 DRIED FRUIT JAM .................................................................................................... 28 "GOOD SEASON’S ITALIAN DRESSING....................................................................... 28 HUMMUS ................................................................................................................ 29 MANNA EGG SALAD TOFU SPREAD .......................................................................... 29 MOCK MOZZARELLA SPREAD ................................................................................... 29 MOZZARELLA YOU CAN SLICE .................................................................................. 30 PARMESAN CHEESE SUBSTITUTE .............................................................................. 30 SUN CREAM ............................................................................................................ 30 SALT SUBSTITUTE .................................................................................................... 31 TOFU CREAM CHEESE .............................................................................................. 31 TOFU EGGLESS SALAD ............................................................................................. 32 VELVET CHEESE ....................................................................................................... 32 VEGAN SPINACH DIP ............................................................................................... 33

Many store-bought vegetarian Mayo’s and Soy Cheeses are available but they are very, very high in fat ……..BEWARE!!!! USE SPARINGLY!! (If at all) Consider using new spray salad dressings.

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AGAR CHEESE _______________________

1 cup Water 3 Tbsp. Yeast flakes 3 – 4 Tbsp. Agar flakes 2 Tbsp. Lemon juice ⅔ cup raw Cashews 2 tsp. Onion powder ½ cup Water 1 ½ tsp. Salt ⅓ cup Pimentos ½ tsp. Garlic powder

Agar flakes are dried seaweed used for thickening – available at Health Food Stores. Lightly boil first 2 ingredients for 3 – 5 minutes until agar is clear. Blend smooth all remaining ingredients. Pour agar into blender, scraping the pan with rubber spatula to insure getting all agar. Blend all ingredients together. Pour into a container and chill.

ALFREDO SAUCE_____ _____________ _________________

1 pkg. Silken Tofu, firm 1 Tbsp. dried Parsley ½ c. Water or Soy milk 1 tsp. Salt 1 Tbsp. extra Virgin Olive Oil 1 tsp. Onion powder 1-2 cloves Garlic, minced 1 tsp. Basil 3 Tbsp. Nutritional Yeast Blend ingredients and pour over hot pasta. Serve immediately. Use right away.

AVOCADO MAYO ____ ____________ ______ _________

Blend the following until creamy.

1 cup Pine Nuts 1 Avocado 1 Tbsp. Lemon juice 2 Tbsp. Apple Cider Vinegar 1 tsp. Sea Salt 6 medium pitted Dates (3 packed Tbsp.) 1 clove Garlic

Use as veggie dip, mayo substitute or sandwich spread. VERY YUMMY!!!!

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BEAN SALSA____________ __________________ ______ _

Mix the following together:

1 can Black Eyed Peas, drained 1 - 4 oz. can Jalapenos, medium or mild 1 can Black Beans ½ cup chopped Onions 1 can Corn ½ cup Green Pepper 1 can Stewed Tomatoes ¾ cup Good Seasons Italian Dressing

Good Seasons Italian Dressing Recipe: 1 pkg. Good Season Italian dressing ¼ cup Lemon or Lime juice

Shake together until well blended. Add ¼ cup Olive Oil ¼ cup Water 2 Tbsp. pure Maple Syrup

Shake well again.

CASHEW DILL DIP/DRESSING____ _ _________________ 1 cup Cashews or Sunflower seed 1 cup hot Brown Rice or Millet 1 cup Water 1 tsp. Salt 2 tsp. Onion powder ½ tsp. Garlic powder ½ tsp. Dill Weed ¼ cup Lemon Juice

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Optional: 2 Tbsp. Yeast Flakes Blend all ingredients together (2 minutes) until very smooth. Serve on baked potatoes, as a veggie/cracker dip; or sour cream substitute. TIP: Make sure your cooked grain is hot or use very, very hot water. You may have to use a rubber spatula to press ingredients down sides of blender jar. Add additional water to use recipe as a pourable dressing.

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CASHEW PIMENTO CHEESE SPREAD_____ _______ _____________ ¾ c. rinsed raw Cashews ¾ c. Water (pimento juice) ¾ c. diced Pimentos (red peppers) ½ c. Nutritional Yeast flakes 1 tsp. Salt 2 tsp. Onion Powder 1 tsp. Garlic Powder ¼ c. Lemon juice ¼ c. dry Oats

Kathy’s FAT FREE PIMENTO CHEESE SPREAD ¾ C. soaked steel cut Oats 1 tsp. Garlic Powder ¾ C. Water (pimento juice) 2 tsp. Onion Powder ¾ c. diced Pimentos ¼ c. Lemon Juice 1 tsp. Salt

½ c. Nutritional Yeast flakes DIRECTIONS: SAME AS ABOVE

CHICKEN SEASONING – HOMEMADE_____ ____ 1 ⅓ c. Nutritional Yeast Flakes 3 Tbsp. Onion Powder 2 ½ tsp. Garlic Powder 2 ½ Tbsp. Sea Salt ½ tsp. Celery Seed 2 Tbsp. Italian Seasoning 1 Tbsp. Parsley Flakes

CORN BUTTER _ 1 c. Water 1 c. hot cooked Corn Meal ½ c. unsweetened coconut ¼ tsp. Salt 1 tsp. Nutritional Yeast Flakes, optional

½ c. whole Corn

COUNTRY STYLE GRAVY_____________ _____ ____________________ 2 c. Water 3 Tbsp. Soy Sauce ½ c. Cashew pieces 1 Tbsp. Yeast Flakes 1 Tbsp. Onion Powder 1 Tbsp. Cornstarch ½ tsp. Garlic Powder

Directions: Blend first four ingredients until very creamy. Add remaining ingredients and blend until smooth. Pour into saucepan and stir constantly over medium heat until thick. (A wire whisk works well.) Eliminate oats for a thinner sauce.

Directions: Blend all ingredients until smooth. Store in a glass container. Use as chicken flavoring in soups, patties, gravy, etc. Very Tasty!!!

Directions: Blend until very creamy (1 ½ minutes). Cool in refrigerator before you cover. Cooked Corn Meal: 1. Stir 1 c. whole grain cornmeal in 1 c. cool water. 2. Add this to 3 c. boiling water. 3. Simmer 30 minutes.

Directions: 1. Blend cashews with 1 c. water until creamy. 2. Add remaining water & other ingredients. 3. Blend until creamy. 4. Pour into saucepan & cook on medium-high until thick, stirring constantly. Serve over entrée, roast, potatoes, or biscuits. Yields: 2½ cups.

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DELIGHTFUL TOFU DILL SPREAD

1 box -12.3 oz. silken extra firm Mori-Nu Tofu ½ cup Vegannaise 1 ½ tsp. Dill weed ½ tsp. Onion powder ½ tsp. Salt 1 tsp. dried minced Onions 1 tsp. Honey

In a medium sized food processor, process to smooth or blend thoroughly. Refrigerate for flavors to blend. Makes: 14 two-tablespoon sized servings.

DRIED FRUIT JAM ___ _____________________ _____ 1 c. dried unsweetened Apricots 1 c. Date pieces 2 c. Pineapple Juice

Lightly boil the ingredients in a covered saucepan 5 minutes until fruit is softened. Mash to make a chunky spread. Blend for a smooth spread. Vary the fruit and juice for a variety of flavors. BEWARE of most dried berries – they are sugar laden. Read your labels.

“GOOD SEASON’S” ITALIAN DRESSING ____________________________

1 pkg. “Good Season’s” mix ADD contents of season mix to juice & water. ¼ c. Lemon or Lime juice Cover and shake well until blended. 3 Tbsp. Water ADD: ¼ cup Olive Oil COVER bottle and shake again. ¼ cup Water 2 Tbsp. pure Maple syrup or flavoring REFRIGERATE dressing up to four weeks.

This spread can also be used on baked potatoes or as a dip for veggies.

Servings per Container: Total Fat 10% Total Carbohydrate, 2g. (1%) Protein, 0g. Sodium, 320 mg. (14 %) Sugars, 2g.

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HUMMUS___________ _______________________ _ _

1 can Garbanzo beans (drain all but ¼ c. juice ) ⅓ c. Tahini or ⅓ c. Avocado 2 tsp. Onion Powder 1 tsp. Garlic Powder or 2 whole cloves of Garlic ¼ c. Lemon Juice ½ tsp. Salt

MANNA EGG SALAD TOFU SPREAD__ _____ _________ __

1 recipe cooled “Simple Scrambled Tofu” ¼ ‘Vegannaise’ 1 ½ Tbsp. Hickory Smoked Bacon Yeast Salt to Taste.

Mix together and chill. Spread on whole wheat Bagel or English Muffin.

MOCK MOZZARELLA_SPREAD___________ _________

¾ c. Water 1 c. rinsed Cashews ¼ c. Tahini (Sesame Butter) ⅓ c. Corn Starch ½ tsp. Salt ¼ c. Yeast Flakes 1 Tbsp. Onion Powder 3 Tbsp. Lemon Juice 1 tsp. Garlic Powder ½ C. frozen, fresh or canned corn Option: Use ¾ c. soaked steel cut oats for low fat version.

Directions: Blend everything together until very creamy. That’s it. ENJOY!!! Alternatives: - Stir in some minced garlic, black olives, chopped red roasted peppers - or 6 Artichoke heart pieces to the blender - or ¼ c Sun Dried Tomatoes to the blender.

Directions: Blend all ingredients until very creamy. Boil 2 c. water and stir blended ingredients slowly into water stirring constantly until thick.

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MOZZARELLA YOU CAN SLICE _____ _______

Blend: 1 ½ c. rinsed raw Cashews ¼ c. dried Onion flakes 1 tsp. Salt 1 tsp. Onion powder ¼ tsp. Garlic powder 1 ½ c. Water ¼ c. Yeast Flakes 2 Tbsp. Lemon juice 6 Tbsp. unflavored Gelatin

PARMESAN CHEESE SUBSTITUTE__________ __________ 1 cup lightly toasted sesame seeds ½ cup Yeast Flakes ½ tsp. Onion Powder ½ tsp. Garlic Powder ½ tsp. Salt ½ tsp. dried Lemon Peel

SUN CREAM Sunflower seed contains a natural mood booster, too! (Yields 2 cups)

Combine in dry blender: 1 c. raw Sunflower Seeds (dry, or soaked for a few hours. If desired) 1 tsp. Salt 2 tsp. Onion Powder ¼ tsp. Garlic Powder ⅛ tsp. Celery Seed (opt.) 2-4 Tbsp. Nutritional Yeast Flakes (opt.)

Whiz till crumbly. Then add:

1 c. Water (less if using soaked seeds) 3 Tbsp. Lemon Juice (whitens the color)

Whiz till very smooth. Store in refrigerator. For use in scalloped potatoes, a half onion & a garlic clove can be whizzed into the sun cream. Notes: This very adaptable recipe is a great substitute for mayonnaise, sour cream, gravy, Alfredo sauce, & even works as egg substitute in many recipes. By adjusting seasonings, it’s been used successfully in everything from rice pudding to dip (it’s great mixed with salsa) to French toast to scalloped potatoes. It’s okay to vary the amount of water to achieve your desired consistency. It also works to substitute cashews for up to a third of the sunflower seeds.

Directions: Blend first 8 ingredients until creamy. Stir 6 Tbsp. gelatin into ½ c. water and heat until dissolved. Add to blender and blend quickly. Pour into sprayed container. Takes several hours to set. May be frozen then shredded for pizza or lasagna.

Directions: Put all ingredients but yeast flakes in dry blender. Blend until seeds are ground and ingredients well pulverized. Empty ground ingredients in bowl and add yeast flakes. Mix thoroughly. Store in refrigerator.

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SALT SUBSTITUTE___ _______________________ __ __

5 tsp. Granulated Onion 1 tsp. Thyme 1 tsp. Granulated Garlic ½ tsp. Black Pepper 1 Tbsp. Paprika ½ tsp. Celery Seed 1 Tbsp. Dry Mustard NOTE: If you use black pepper, always add after cooking to prevent stomach irritation.

TOFU CREAM CHEESE____________ _________ 2 Tbsp. unflavored Gelatin ⅓ c. Water 1 c. boiling Water 1 c. Cashews or cashew meal 1 tsp. Salt 2 Tbsp. Lemon juice 1 lb. Silken Tofu 2 tsp. Yeast Flakes

Directions: Place gelatin in ⅓ c. water & let soak 5 min. Blend cashews with boiling water until creamy. Add remaining ingredients and gelatin to blender. Blend until smooth. Chill overnight to set. Optional: add chopped green onion or olives. Makes 3 cups & keeps 1 - 1½ weeks in refrigerator. VARIATIONS: 1. Add 1 Tbsp. dill weed. 2. Add 2 Tbsp. green onion 1 tsp. dried chives

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TOFU EGGLESS SALAD Preparation Time: 10 minutes Complexity: Easy Serves: 6 1 pkg. Tofu, firm, water-packed 1 Tbsp. Lemon Juice 1 tsp. Spike Seasoning ¼ tsp. Garlic Powder ¼ tsp. Onion Powder ¼ tsp. Paprika 2 tsp. Mustard, yellow prepared 2 Tbsp. Nasoya Nayonaise or Tofu Mayonnaise

VELVET CHEESE_________________ _________ __ _ This “cheese” can be sliced and has the consistency of American cheese. 1 c. rinsed raw Cashews 1 ¼ c. Water 2 Tbsp. Sesame Seeds ⅓ c. Water 1 tsp. Salt 1¼ tsp. Onion Powder ¼ tsp. Garlic Powder ¼ c. diced Pimento 3 Tbsp. Lemon juice ¼ c. Yeast Flakes 6 Tbsp. unflavored gelatin 2/3 c. water

This recipe is a three-step process: 1. Blend cashews and water until creamy (one

minute). 2. Add sesame seeds, water, salt, onion powder,

garlic powder, pimento, lemon juice and yeast flakes and continue blending:

3. Mix unflavored gelatin in ⅔ c. water and heat until dissolved. Add quickly to blender mixture.

Spray any container and pour Velvet Cheese in it. Refrigerate. Will take several hours to set and may be frozen and then shredded.

Directions: 1. Drain and rinse tofu. 2. Place tofu in a bowl, then mash really well with fork until you achieve the look of mashed egg. 3. Add remaining ingredients and mix well. Add

additional Nayonaise, Veganaise or Tofu Mayonaise if you desire.

4. Chill mixture 1 hour prior to serving. Serve on buns or bread. CHEF’S TIPS:

• Serve with lettuce, dill pickles, and black olives.

• May substitute yellow prepared mustard with ¾ tsp. ground mustard seed powder.

PER ½ CUP SERVING: 84 Calories 5 g. Protein (40%) 3 g. Carbohydrates (14%) 4 g. Fat (46%) 0 g. Sugar 1 g. Fiber 53 mg. Sodium 0 mg. Cholesterol 3201 mg. Calcium

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VEGAN SPINACH DIP ____________________________________________ This dip is good warm, chilled or at room temperature. It’s so good that, if you don’t tell, people won’t know it’s vegan.

Ingredients:

1 cup cashews ¾ cup almond milk ½ cup canned cannellini beans, rinsed 1 Tbsp olive oil 1 Tbsp lemon juice 1½ tsp Bill’s best Chik’nish seasoning

10 oz frozen spinach ¼ cup minced garlic (about 6 large cloves) 1½ - 2 cups chopped onion (about 1 onion) 1 tsp olive oil

¼ tsp salt ¼ tsp cayenne pepper ½ can waterchestnuts, chopped (optional)

Preparation:

1. Blend cashews, almond milk, beans, olive oil, lemon juice and Chik’nish together until smooth.

2. Defrost spinach. Squeeze out excess water and chop. 3. Sauté onion and garlic in olive oil (add garlic later so it doesn’t burn.) 4. Add cashew/bean mixture to onions and garlic and mix. 5. Mix in the chopped spinach. Cook on medium heat until dip is warm. 6. If you want the dip to be thinner for dipping, add water (or almond milk) to thin. 7. Lastly, taste! Adjust seasonings to your liking.

Low-Fat alternative: Use ½ cup cashews and 1 cup cannellini beans Do step 3 with water instead of olive oil

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Entrées &

Main Dish Recipes ASIAN LETTUCE WRAPS ........................................................................................... 37 BEAN SEASONINGS .................................................................................................. 37 BEAN COOKING TIMES............................................................................................. 38 BEAN VARIATIONS .................................................................................................. 39 BLACK BEANS .......................................................................................................... 40 BURGER DELIGHT .................................................................................................... 40 CHICKPEA ala KING .................................................................................................. 41 CHICKPEA CUTLETS .................................................................................................. 41 CHILI ....................................................................................................................... 42 CRUISERS ................................................................................................................ 42 GARDEN NUT BURGER ............................................................................................. 43 HAYSTACKS ............................................................................................................. 43 DR. DIEHL'S LASAGNA .............................................................................................. 43 SPINACH LASAGNA or MANICOTTI ........................................................................... 44 CASHEW SAUCE ....................................................................................................... 44 LIMA BEANS with DILL and ONION (Stovetop) .......................................................... 45 LIMA BEANS with DILL (Baked) ................................................................................ 45 LO MEIN .................................................................................................................. 46 MILLET TOMATO LOAF ............................................................................................ 46 MRS. PRO'S FAMOUS MARINARA SAUCE ................................................................. 47 PIZZA ...................................................................................................................... 47 SLOPPY JOES ........................................................................................................... 48 TAMALE PIE ............................................................................................................ 48 TOFU RICE ............................................................................................................... 48 VEGGIE COUSCOUS ................................................................................................. 49 VEGGIE STIR FRY...................................................................................................... 49 ZUCCHINI BURGERS (Small Recipe) .......................................................................... 50 ZUCCHINI PASTA ..................................................................................................... 50 ZUCCHINI PATTIES (Large Recipe) ............................................................................. 51

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ASIAN LETTUCE WRAPS_______________________ _

1 pkg. baked Tofu, cut into ½” cubes Any or all of these Vegetables, diced ½”: Liquid Aminos – Soy Sauce Red Onion Garlic, minced Green Onion Ginger Root, grated Celery Bill’s Best Seasoning Red or Green Pepper Sesame Oil (few drops for flavor) Water Chestnuts Date Sugar or other sweetener Mushrooms Pine Nuts, toasted (opt.) Asparagus (in season) Lettuce leaves (3-4 per person) Place all ingredients, except lettuce, in a skillet and stir fry until vegetables are tender-crisp. Place about 3 Tbsp. of filling in a lettuce leaf, wrap folding over the lettuce. Enjoy!

BEAN SEASONING___________________________ _________________

Pinto – onion, garlic, basil, cumin, salt

Limas – onion, dill, salt, olive oil

Black – onion, garlic, green pepper, cumin, olive oil, oregano, capers, tomato sauce, salt

Garbanzos – onion, veggie chicken seasoning, garlic, basil, salt

Lentils – bay leaf, oregano, tomato sauce, olive oil, salt

NOTE: Add salt after beans are tender. Eliminate salt if using canned beans.

SERVING SUGGESTIONS:

1. Serve beans over cooked brown rice, millet, whole grain corn chips, or other favorite grain.

2. Mash beans and make a homemade burrito, enchilada, or taco. 3. Add beans to salad or soups to add fiber and protein. 4. Create taco salad with beans, chips, and veggies. 5. Use beans as baked potato filler with salsa. 6. Use beans in seven layer dip with guacamole, tofu or sun cream spread, salsa, chopped

green onions, whole grain corn chips, chopped tomatoes. 7. Have a bowl of beans with whole grain toast for breakfast. 8. Mash beans for bean dip or spread.

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Beans

Beans are a nutritious, simple, and economical food. Use a variety of beans in salads, soups, Mexican dishes, or burgers, or just served as a topping over rice or baked potatoes. Beans are packed with carbohydrates, protein, fiber, amino acids, and other nutrients. To obtain the highest amount of nutrients, beans must be cooked thoroughly and digested efficiently. The following is a chart containing approximate cooking times and water measurement for a variety of types of beans using the stove top method: CROCKPOT METHOD: Sort and wash beans for cooking. Place in crockpot with measured amount of water (according to the chart for the stove top method). Add vegetables, such as onions, celery, etc., if desired. Cook on high temperature setting overnight. (Some beans, such as garbanzos and soybeans, may take longer.) Add seasonings and salt according to taste and health requirements.

which then break down these starches to carbon dioxide and hydrogen. These, however, are the two main components of gastrointestinal gas. To alleviate some of these annoying symptoms, these two starches need to be treated before ingesting them, so that they can be digested simply by the starch-digesting enzymes in our digestive tract. While the following tips will help, please remember that when people move toward a plant-based diet, their digestive system and their intestinal bacteria begin to change as well. So introduce beans slowly into your Optimal Diet program. It will minimize those irritating symptoms, which usually disappear in less than four weeks.

IMPROVE THE DIGESTION OF BEANS:

1. Wash beans thoroughly. Place beans in a bowl. Cover beans with water 2 inches above the beans. Let stand at room temperature for 8 hours, then drain off water & rinse well. 2. Freeze beans, which will break up the troublesome starch molecules. 3. Place frozen in a large pot with plenty of water to double the volume of the beans. Bring water to a boil. Boil uncovered for about 10 minutes. Drain off water. Replace with fresh water. Cook beans until done. 4. While cooking, add a pinch of ginger or fennel. These will further aid in minimizing the potential gas and bloating. 5. Be sure beans are cooked well, or until soft. 6. Some have found it helpful to take papain, a papaya enzyme, before eating the beany meal.

HEALTHFUL HINTS: • Do not add salt to beans

until they are cooked. Otherwise, beans may remain hard, and they will not cook.

• To keep pot from boiling over, lightly grease the inside top edge of the pot.

• Want to save time? Then cook a large quantity of beans at one time and freeze them in convenient-sized portions. Of course, you can also use a pressure cooker.

Some people choose not to eat beans because they find them difficult to digest, often causing gas and bloating. Here are some easy steps to alleviate some of these symptoms. Beans contain two unusual starches – stachyose and raffinose. These two starch molecules are not broken down by the starch-digesting enzymes found normally in the digestive tract. Therefore, they must remain in the digestive tract longer to come in contact with certain bacteria,

Cooking Time and Measurements for Beans DRIED LEGUMES (1 cup)

WATER

COOKING TIME (stove top)

Adzuki Beans 3½ cups 45 – 60 minutes Anasazi Beans 2 cups 50 – 60 minutes Black Beans 3 cups 1 – 1 ½ hours Black-eyed Peas 3 ½ cups 1 – 1 ½ hours Garbanzos (Chickpeas) 4-5 cups 4 – 5 hours Great Northern Beans 3 ½ cups 1 ½ - 2 hours Kidney Beans 2 ½ cups 1 ½ - 2 hours Lentils (brown) 3 cups 35 – 45 minutes Lentils (red) 3 cups 20 – 30 minutes Lima Beans 3 ½ cups 1 ½ hours Mung Beans 2 ½ cups 45 – 60 minutes Navy Beans 3 cups 1 - 1½ hours Pinto Beans 3 cups 1½ - 2 hours Soybeans 4 cups 3 – 4 hours Split Peas 3 cups 45 – 60 minutes

One cup dry beans yields about 2 ½ cups cooked beans.

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BEAN VARIATIONS_____________________________________________

Recipe for Bean Dishes: Cook dry beans according to package directions. Secret: To eliminate gas problems soak, drain, rinse, freeze, and then cook. Season with chopped onion, garlic, basil, cumin, salt (dry beans only), green pepper (optional). APPLICATIONS

1. BEAN BURRITO: Mash warm beans with potato masher or food processor. Spoon into center of warmed whole wheat or corn tortilla shell. Top with chopped onion, salsa, shredded “velvet cheese” and veggies of your choice. Wrap tightly. OPTION: Cover finished burrito with your favorite spaghetti sauce and more shredded cheese for a delicious enchilada.

2. HAYSTACK: Crush healthy corn tortilla chips on a plate. Top with brown rice (optional) black beans, lettuce, tomato, onion, sprouts, olives, salsa, shredded “velvet cheese” and/or “tofu sour cream”.

3. TACO: Mash warm beans. Spoon into warm taco shell. Top with onion, lettuce, tomato and shredded ”velvet cheese” and/or “tofu cream cheese”.

4. BEANS OVER YOUR FAVORITE WHOLE GRAIN: Brown Rice, Millet, Quinoa or Couscous

5. BLACK BEAN DIP WITH CRACKERS, OR AS A VEGGIE DIP.

6. SERVE AS BREAKFAST BEANS WITH TOAST AND A PIECE OF FRUIT.

7. USE COLD BEANS IN A SALAD FOR PROTEIN.

8. TOPPING FOR BAKED POTATOES.

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BLACK BEANS_________________ ___________________ __ 2 Tbsp. Olive Oil 1 c. Onion, finely chopped ½ c. Green Pepper, chopped 4 cloves Garlic, minced 1 - 1 lb. 13oz. can Goya Black Beans, undrained ½ tsp. crushed Oregano leaves ½ tsp. Capers, chopped (opt.) 4 oz. Tomato Sauce A little over ½ c. Water 1 tsp. Salt, or to taste 1 Tbsp. Green Olives

BURGER DELIGHT Taken from: ‘Guilt-Free Gourmet’ recipe book, page 22. Makes 18 2/3 cup Servings.

2 C. Bulgur Wheat (not fine ground) 1 qt. canned Tomatoes, with juice ½ medium Onion, cut in pieces 2-3 cloves Garlic 1 c. Walnuts (may substitute pecans or raw sunflower seeds) 2 tsp. salt 2 Tbsp. Molasses

SERVING SUGGESTIONS:

• This burger is a staple in our home. It is very versatile and saves a lot of time in the kitchen.

• Bake a potato and top it with this recipe, Cashew Cheese or choice of mayonnaise (see Dressings) and chives for a wonderful, filling, nutritious meal. Serve it with a tossed salad and steamed broccoli.

• Try serving on a bed of rice smothered with spaghetti sauce. • For a meal every child will love, serve it on hamburger buns as Sloppy Joes with

barbeque sauce! • This one is a natural as “meat” in your spaghetti sauce, or mix it with chili beans for a

really “fill” chili! • The uses for this burger are almost limitless! Use your imagination. Burger Delight

freezes beautifully.

Directions: Heat oil in large or medium saucepan over medium heat. Add onion, pepper, garlic & tomato sauce. Cook until tender (about 5 min.). Stir in remaining ingredients. Reduce heat & simmer 5 – 10 minutes. Serve over brown rice. This classic dish of savory, stewed black beans is a companion to almost every entrée.

• Place the wheat in a saucepan. • Blend ALL other ingredients until smooth. • Add blended ingredients into saucepan,

mix with wheat, and simmer for 20 minutes, stirring occasionally.

• Spread mixture evenly on a sprayed cookie sheet, and bake at 250-275° F for 45-60 minutes, until it is a loose, burger-like consistency.

• Stir occasionally, and be careful NOT to overcook.

• Remove from oven while it is still moist.

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CHICKPEA ala KING______ _____________ _ ½ c. Onions, chopped ½ c. Mushrooms, sliced 1 Tbsp. Oil 2 Tbsp. Water ½ c. Cashew pieces 1 c. Water 4 tsp. Veggie Chicken seasoning 1 tsp. Garlic Powder 4 tsp. Onion Powder ¼ c. Cornstarch 1 Tbsp. Braggs Liquid Amino Acid (or Soy Sauce) 2 Tbsp. Yeast flakes 3 c. Water (or Garbanzo liquid) 2 c. frozen Peas Rinse in colander to thaw before adding to pot. ½ c. chopped Pimentos 2 c. cooked (or canned) Garbanzo beans

CHICKPEA CUTLETS ______________________________________ Taken from: VEGANOMICON by Isa Chandra Moskowitz & Terry Hope Romero. Makes: 4 cutlets TIME: 30 minutes

1 cup cooked chickpeas (can use canned) 2 Tbsp. Olive Oil ½ cup Wheat Gluten ½ cup plain Bread Crumbs ¼ cup Vegetable Broth or Water 2 Tbsp. Bragg’s liquid amino

In a mixing bowl (or food processor) mash the chickpeas together with the oil until no whole chickpeas are left. Add the remaining ingredients and knead for about 3 minutes until strings of gluten have formed. Preheat oven to 375° F. Meanwhile, divide the dough into 4 equal pieces and form into cutlet shape and then flatten until approximately 6x4 inch rectangular shape. Brush both sides of cutlet with olive oil and place on baking sheet and bake for 15 minutes and flip and bake for another 5-8 minutes until firm and golden brown. This recipe is easily doubled.

Directions: 1. Sauté first two ingredients in oil & water until onions are clear. Set aside. 2. Blend cashews with 1 c. water & remaining 6 seasonings until very creamy. 3. Boil three cups water. 4. Pour blended mixture into boiling water slowly, stirring constantly until thickened. 5. Add onions, mushrooms, garbanzos, pimentos, and peas. 6. Continue to stir while cooking for 2 more minutes. 7. Serve over brown rice, flat whole grain noodles or toast.

2 cloves Garlic, pressed or grated ½ tsp. Lemon Zest ½ tsp. Hungarian Paprika ½ tsp. dried Thyme ¼ tsp. dried rubbed Sage

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CHILI _______________________________________ _ Preparation Time: 25 minutes Complexity: Easy SERVES: 8 2 c. Onion, diced 4 Garlic cloves, minced 1 c. Bell Pepper, green, diced 1 c. Corn, whole-kernel 2 c. ground Gluten or Vegetarian “ground burger” substitute 2 c. Black Beans, home-cooked (or 1- 19 oz. can, rinsed) 2 c. Beans, mixed variety, home-cooked (or 1 – 19 oz. can, rinsed) 1 – 28 oz. Tomatoes, diced, seasoned with herbs 2 c. Tomato Sauce, plain ½ tsp. Chili Powder

CRUISERS (Quick Patties)

Whiz in a blender: 1c. frozen Peas or mixed Vegetables (thawed if desired) 1 15 oz. can Tomatoes 2 Tbsp. Soy Sauce 1 Tbsp. Onion powder ½ tsp. Garlic powder ¼ tsp. Salt ½ Tbsp. Italian herbs (or herbs of your choice) 2 tsp. McKay’s or Bill’s Best Seasoning Stir into puree: 2 cups Quick Oats With ice cream scoop, place mounds on sprayed cookie sheet. Flatten to form patties. Bake at 350° F for 20 minutes, then flip them & bake 10-15 more minutes. Good alone or in a sandwich. These freeze well. Alternate methods: Fry, covered, over low heat in lightly sprayed non-stick skillet. Or bake as small meat balls, reducing baking time if needed, and serve with spaghetti. Tip: After making this a couple times, you will recognize the consistency necessary to make successful patties. After that, you will find this basic recipe can be adapted in many ways. It’s a great way to turn leftovers (raw or cooked vegetables, spaghetti sauce, etc.) into delicious patties or meatballs

Directions: 1. In a large pot, sauté onions, garlic, and green pepper in a little water until soft. 2. Add remaining ingredients. Simmer until flavors are well blended. CHEF’S TIPS:

• Serve in a bowl with some whole-grain bread, or use as a topping for rice or baked potatoes.

• Garnish with a sprig of fresh parsley.

Analysis based on the use of ground gluten. PER 1½-cup SERVING: 245 Calories 16 g. Protein (26%) 43 g. Carbohydrates (70%) 1 g. Fat (4%) 12 g. Sugar 12 g. Fiber 28 mg. Sodium 0 mg. Cholesterol 81 mg. Calcium

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GARDEN NUT BURGER_________________ _______ ½ c. Walnuts, finely chopped ½ tsp. Salt 1 Tbsp. Yeast Flakes 1 tsp. Garlic Powder 1 tsp. Beef-like Seasoning ½ c. Quick Oats 1 c. soft whole wheat Bread Crumbs ½ c. Carrots, finely grated 1 medium Onion, finely chopped 1 Tbsp. Braggs Liquid Aminos/ Soy Sauce 1 c. soft Tofu, drained well

HAYSTACKS____ _______________________________ _ Baked Corn Chips Brown Rice 1 cup cooked Pinto Beans Cashew Pimento Cheese and/or Tofu Dill Dip Layer ingredients in order listed for a delicious, easy, quick entrée.

LASAGNA – DR. DIEHL’S________________ ___ __ Preparation Time: 30 minutes Complexity: Intermediate Serves: 8 8 c. Marinara Sauce 1 lb. ground meatless Burger (Kellogg’s Morningstar Farms) 2 c. Tomato Soup (dairy free) 3 Tbsp. Beef-like Seasoning ⅓ c. Onion flakes ½ tsp. Garlic Powder 1 Bell Pepper, green, finely chopped 2 Celery stalks, finely chopped 1 tsp. Italian Seasoning 1 lb. Lasagna whole grain Noodles (8-10 noodles) 2 pkgs. (12-oz.) Tofu, silken, firm (lite) ⅓ c. Parsley, finely chopped

Directions: 1. In a medium-sized pot, combine all ingredients except noodles, tofu, and parsley. Bring to a boil, reduce heat, and simmer for 40 minutes. 2. Place noodles in boiling water and cook until tender, about 20-25 minutes. 3. Layer in a 9” x 13” pan, tomato sauce, first layer of noodles; then sprinkle with tofu. Repeat sequence until pan is nearly full. 4. Bake at 350° F for 45 minutes. 5. Garnish with fresh chopped Parsley. CHEF’S TIPS:

• For less salt, use a low-sodium meatless burger. Yves Ground Round” is a good choice.

• Sliced mushrooms are another nice added ingredient to this dish.

• Top with ‘Mozzarella You Can Slice’ last 10 minutes of baking.

Directions: Mix dry ingredients in medium-size bowl. Stir in carrots & onion. In blender, blend tofu & liquid aminos until smooth & creamy. Add to ingredients in bowl, stirring to mix well. Form into patties. Brown slowly (275° F), in non-stick skillet or bake in 400° F oven till brown.

PER 3” x 3” SERVING: 460 Calories 32 g. Protein (27%) 80 g. Carbohydrate (67%) 3 g. Fat (6%) 18 g. Sugar 9 g. Fiber 441 gm Sodium 0 mg. Cholesterol 59 mg. Calcium

Lettuce Tomatoes Onion

Sprouts Olives

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SPINACH LASAGNA OR MANICOTTI________________________________ Assemble these ingredients: Uncooked pasta (about 12 lasagna noodles or manicotti tubes.) Spaghetti sauce (30-32 oz.; or use 28 oz. can diluted with water.) Firm Tofu, mashed to resemble ricotta cheese (14-16 oz.) Chopped Spinach, frozen or thawed (10 oz. from bag is easiest) Fresh Basil, chopped 4-5 Tbsp. (½ oz.)

(to taste; optional, but delicious ) Cashew Sauce (recipe below) Prepare 8 X 12 baking dish: Spray lightly, then spread thin layer of spaghetti sauce into bottom. Mix Well: Mashed Tofu Chopped Spinach Chopped Basil Cashew Sauce, reserving ¾ cup for topping For LASAGNA: Layer in this order – noodles, tofu mixture, and spaghetti sauce. Repeat for a total of 2 or 3 layers as desired. Top with noodles and Spaghetti sauce, then drizzle with remaining cashew sauce. For MANICOTTI: Fill tubes with tofu mixture. (Use pastry tube or plastic bag with corner cut off, if desired.) Arrange one layer deep in pan. Top with spaghetti sauce and drizzle with cashew sauce. Bake: Preheat oven to 350 degrees. Cover pan tightly with foil and bake a full hour (this eliminates the need to precook the pasta.) Variations: Replace spinach with grated zucchini or chopped broccoli. Add vegesal, chicken-style seasoning or fennel seed to tofu mixture. In lasagna, pour cashew sauce over tofu layers instead of mixing in. CASHEW SAUCE___________________________________________________________ Whiz in Blender till fine: 1 cup cashews Add: 1 tsp. Salt ½ tsp. Onion Powder ¼ tsp. Garlic Powder 2 oz. Pimentos 2 Tbsp. Lemon Juice Measure: 1 cup Water With blender running, add enough water to process, then whiz till smooth; add remaining water. Variations: Replace cashews with sunflower seeds or almonds Replace pimentos with spaghetti sauce. Add ¼ cup dry oatmeal for thickener. Add 2 – 4 Tbsp. Nutritional Yeast Flakes and/or 1 tsp. butter flavor.

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LIMA BEANS with DILL and ONION (Stovetop)

Fresh Frozen Lima Beans (2 lb. bag) 2 c. Onion, chopped 2 Tbsp. Dill Weed or a hearty stalk of fresh ⅓ c. Olive Oil 1 ½ tsp. Salt

LIMA BEANS with DILL_(Baked) __________ Soak lima beans overnight, if dried beans are used. Frozen are available. Drain in the morning & place in 2 QT covered Casserole dish. Cover with water about 1” above beans. Add: 2 c. Onions, chopped 1 Tbsp. Dill Weed Bake in covered dish at 350° for approximately one hour. When Tender Stir In: ⅓ c. Olive Oil 1 ½ tsp. Salt Serve over Brown Rice, Couscous, or Zwieback for a delicious high protein, whole grain, high fiber entrée.

QUICK PREP : Cover limas in water & boil for 15 min. In skillet sauté 2 c. onions in ⅓ c. olive oil with water, 3-4 Tbsp. Drain almost all the water out of limas. Add onion/olive oil & 2 Tbsp. Dill. Let simmer together on low for 10 min. When tender stir in 1 ½ tsp. Salt.

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LO MEIN_________________ ______________ _ 3 bags House Foods Tofu Shirataki, (original spaghetti shape) 1 10-16 oz. bag frozen Chinese Stir-Fry Mixed Veggies (with broccoli, water chestnuts, etc.) 1 c. Bean Sprouts ½ c. chopped Mushrooms ½ c. thinly sliced Zucchini ½ c. chopped Scallions ¼ c. chopped Carrots ¼ c. reduced sodium or light Soy Sauce 1 Tbsp. Cornstarch 2 tsp. Veggie-flavored powdered Consommé/Bouillon 2 tsp. Honey or Agave

DIRECTIONS: Rinse and drain Tofu Shirataki noodles VERY well. Dry them thoroughly, and run a knife or kitchen shears through them a few times (so noodles aren’t as long). Set aside. To make sauce, combine soy sauce, cornstarch, consommé/bouillon, and sweetener with ½ cup of hot water. Stir well and set aside. Bring a large pan or a Wok sprayed with non-stick spray to medium-high heat. Add all the veggies, frozen and fresh. Stirring frequently, cook for 5-7 minutes until frozen veggies are heated. Pour sauce into pan/wok, stir well, and continue to cook until sauce has thickened. Lastly, add in the noodles, and cook until entire dish is thoroughly mixed and heated. MAKES: 4 SERVING.

MILLET TOMATO LOAF______________________________________ __ 4 c. Tomato Juice 1 c. chunked Onion ½ c. raw Cashews 1 can chopped Black Olives 1 c. uncooked Millet ½ tsp. Marjoram ½ tsp. Sage ½ tsp. Salt

Directions: Blend smooth 1 cup of the juice with the onion and cashews. Stir together all remaining ingredients. Pour into a sprayed 9” x 13” baking dish, cover with foil and bake at 350° F for 75 minutes. Remove foil; continue to bake 10 more minutes.

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MRS. PRO’S FAMOUS MARINARA SAUCE_______ _____ Used with permission from Rena Provenzano – alias “Grandma Pro” – August 14, 2008.

1 chopped Onion 4 cloves Garlic 3 16 oz. cans Contadina Tomato Sauce 4 16 oz. cans Del Monte Stewed Tomatoes, blended until chunky 1 6 oz. can Contadina Tomato Paste 1 6 oz. can Water 1 Tbsp. Sugar 1 – 2 Veggie Bullion Cubes or 2 Tbsp. Veggie Seasoning 1 small peeled White Potato (remove before serving) 2 tsp. Oregano 2 tsp. Basil 2 Tbsp. Olive Oil Sauté onion and garlic in olive oil.

Add remaining ingredients and bring to a simmer.

Reduce heat and cook for one hour.

PIZZA ____________________ _ __ WHOLE WHEAT CRUST OPTIONS:

English Muffins Store bought crust (Mama Mia’s at Publix) Pita Bread Homemade Bread Dough

TOPPING/OPTIONS: BAKE 350° F for 20 minutes. Your favorite low-fat, low-sugar, and low-sodium Tomato Sauce Mozzarella for Slicing Cheese Mock Mozzarella for a White Pizza Velvet Cheese Store bought Soy Cheese (higher in fat & sodium than homemade). Sautéed Mushrooms, Onions, Black Olives, Peppers, etc. Morning Star Breakfast Sausage Crumbles or Morning Star Griller Crumbles or Vegetarian Bacon Bits Tofu – crumbled and seasoned to taste.

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SLOPPY JOES Sloppy Joe sandwiches are well named – they’re very, very messy. When was the last time you got to lick your fingers and slurp up the drippings off the plate? These are especially delicious with a side of steamed spinach and potato wedges. Serves 4.

1 Onion, chopped 16 oz. frozen vegetarian meat crumbles or Burger Delight ½ cup Water 8 oz. Tomato paste 1 tsp. Tamari

Sauté onion on high heat in a non-stick skillet for 3 minutes, until just translucent. Add the veggie meat crumbles (or Burger Delight) and ¼ cup of water to the skillet & cook for 5 minutes, until warmed through. Stir in the tomato paste. Add the remaining water & stir until thoroughly mixed, using more water as necessary to make a thick sauce. Stir in the tamari, Worcestershire, and sugar. Place a generous amt. filling into each bun. Top with sliced onion & pickles.

TAMALE PIE, Adapted___________________________ MIX FIRST: 1 c. Cornmeal ½ tsp. Salt ½ tsp. Garlic 2-3 tsp. Chili Powder 3 Tbsp. Oil Place in oiled casserole; flat dish is best. Bake about 1 hour at 350° F. Makes big recipe.

TOFU RICE____________________ __________ 14 – 16 oz. firm Tofu 4 Tbsp. Braggs Liquid Amino Acid (healthier soy sauce substitute) 4 cloves chopped Garlic 3 c. cooked Brown Rice 1 Tbsp. Olive Oil 1 Onion (slivered in thin strips)

ADD TO FIRST MIXTURE: 1 cup frozen Corn 1 can creamed Corn 1 pint canned no-salt (or low salt) Tomatoes, cut up 1 can Kidney Beans, drained & rinsed 1 small can sliced Olives 1 Onion, chopped 3 cloves Garlic

Directions: Mix Bragg’s & garlic & shake well. Cube tofu in small ½” pieces. Add to Braggs & garlic. Shake well. Marinate overnight. Follow directions for baked rice in BIG CHIP cookbook. Sauté marinated tofu in olive oil (save liquid marinade for later). Add onion & sauté until clear. Add drained marinade & cooked rice. Stir together until flavors are well blended. Add a bit more Bragg’s to your taste. Serve and Enjoy!

1 tsp. vegetarian Worcestershire sauce 1 tsp. Brown Sugar 4 whole grain Buns 1 Onion, sliced into thin rounds (opt.) Sliced Dill Pickles

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VEGGIE COUSCOUS________________ ________ 1 c. UNCOOKED Couscous (Olive oil flavored or regular) 1 medium Yellow Squash 1 medium Zucchini 1 large Red Pepper in 1” pieces ½ medium Onion cut in 8 wedges 1 jar Classico Pesto with Sundried Tomatoes 2 Tbsp. Balsamic Vinegar or Cider Vinegar

VEGGIE STIR FRY____________________________ __ ½ c. Pineapple juice 1 Tbsp. Sugar 1 Tbsp. Lemon juice 1 Tbsp. Cornstarch 1 tsp. Soy Sauce ½ Tbsp. Olive oil ½ c. Scallions, chopped 1 c. Broccoli florets 1 c. Cauliflower florets 1 c. Carrots, sliced 1 c. Celery, sliced 1 c. Zucchini, sliced half moon 1 c. Red Peppers, sliced 1 tsp. Garlic, chopped

Directions: Prepare Couscous as directed on pkg. Spray skillet. Cook onion, squashes, and peppers. Add Pesto, vinegar & Couscous to cooked veggies. May be served warm or as a cold salad. Use any veggies you want.

Directions: Combine the first 5 ingredients in bowl Set aside. In large sauté pan or wok, over medium heat, add scallions, broccoli, cauliflower, carrots, garlic & celery. Stir and cook for about 2 minutes. Add zucchini & peppers to mixture & stir. Cover pan for 1 minute. Add sauce & stir. Bring to boil for 1 minute & cook 1 minute, keep covered. Serve immediately. Recipe Makes 4 Servings.

Nutritional Facts: Serving Size – 220g. Calories 98 Calories from Fat 19(19%) Amt. Per Serv. % DV Total Fat 2.1g (3%) Saturated Fat 0.3g (1%) Monounsaturated Fat 1.3g Polyunsaturated Fat 0.4g Trans-Fats 0.0g Cholesterol 0mg (0%) Sodium 142mg (5%) Potassium 532mg (15%) Iron 1mg. (5%)

Total Carbohydrate 19.5g (6%) Dietary Fiber 3.3g (13%) Sugars 11.1g Protein 2.8g (5%) Vitamin A 6627 mcg (132%) Vitamin B6 0.4mg (18%) Vitamin B12 0.0mcg (0%) Vitamin C 114 mg (190%) Vitamin E 1mcg. (3%) Calcium 55mg (5%)

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ZUCCHINI BURGERS – Small Recipe___________________ 2 c. grated Zucchini (approx. 1 lb.) 1½ Tbsp. Bill’s Best Seasoning ½ tsp. Salt 1 small Onion, minced 1 clove Garlic, minced 1 Carrot, finely grated ⅓ c. Walnuts, chopped fine ¼ c. nutritional Yeast Flakes 1 c. Quick Oats ½ c. Gluten Flour

ZUCCHINI PASTA______________ _____________ __ _ 1. Prepare zucchini with spiral slicer. 2. Cover with your favorite heated spaghetti sauce. 3. Eat and enjoy! BENEFITS: DELICIOUS – SIMPLE - LOW CALORIE - LOW FAT - RAW VEGETABLE DISH

VERY, VERY, VERY NUTRITIOUS!

Directions: Place zucchini in a medium size bowl. Mix well with Bill’s Best Seasoning & salt. Set aside while you chop the vegetables. (This forms the liquid for the patties.) In another medium size bowl mix together the walnuts, yeast flakes, oats and flour. Stir in the chopped vegetables and lastly add seasoned zucchini, mixing well. Form burgers with a large-mouth ring jar lid to make burger-sized patties. Place on sprayed cookie sheet & bake at 350°F for 15 minutes on one side. Turn & bake another 15-20 minutes on other side till lightly browned. These freeze well.

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ZUCCHINI PATTIES – Large Recipe_____________ __ 8 c. Raw Zucchini (about 4 lbs.) puréed in food processor, packed into cup to measure. 6 Tbsp. McKay’s Beef Style Seasoning Place into large bowl and let stand for 15 minutes. This forms the liquid for the patties. 4 c. Onions, chopped fine in a food processor 1⅓ c. Walnuts, chopped in food processor 1-3 tsp. Garlic, minced very fine Add onions, minced garlic, and walnuts to zucchini mixture.

1 c. Nutritional Yeast Flakes 2 c. Quick Oats 4 c. Vital Gluten Flour 1 tsp. Ground Thyme 1 Tbsp Rubbed Sage 1 Tbsp. Oregano 1 Tbsp. Basil 1 Tbsp. Garlic Powder 1 tsp. Sea Salt

NOTES: 1. Use a very heavy gauge cookie sheet for best browning results. Do not use an insulated cookie sheet. 2. The seasonings are one’s that I like, use what you like, including changing the amount as well as the seasonings themselves. 3. Dampen hands with water if patties stick while forming. (I spray the patty themselves with an olive oil spray pump. Spray patty just before setting down into pan, spray the other side when you turn.) 4. Use this recipe for “meat” balls, but instead of patties form the mixture into balls and bake, rolling them 1 quarter-turn every 5 minutes of baking. 5. This recipe can easily be halved. 6. Patties will freeze well. Make ahead and keep on hand for a quick meal preparation.

Directions: Place dry ingredients in another bowl & mix well. Mix with zucchini mixture, onions & nuts. Knead well with hands to develop gluten (about 5 minutes). Set aside for 30 minutes to firm up the gluten. Preheat oven to 400-425° F. Form patties with ring mold or large jar cap to make burger-sized patties. Place on oil sprayed cookie sheet & bake 15 min. on one side, turn & bake 15 min. on other side. Patties will be brown and firm.

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53

Soups, Vegetables & Salad Recipes

SOUPS

GARDEN VEGETABLE SOUP ...................................................................................... 55 KALE SOUP .............................................................................................................. 55 LENTIL SOUP ........................................................................................................... 56 PERFECT PEA SOUP .................................................................................................. 56

VEGETABLES AND SALADS

BEETS - Roasted ...................................................................................................... 57 COLE SLAW ............................................................................................................. 57 GARLIC - Roasted..................................................................................................... 57 GREAT GREENS ........................................................................................................ 58 MUNG BEAN SALAD ................................................................................................ 58 QUINOA SALAD ....................................................................................................... 59 QUINOA and BEAN SPROUT SALAD .......................................................................... 59 POTATOES - SCALLOPED .......................................................................................... 60 POTATOES – BAKED with TOPPINGS ........................................................................ 60 VEGETABLES - ROASTED .......................................................................................... 61

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GARDEN VEGETABLE SOUP___ __________ _____ ⅔ c. sliced Carrot ½ c. diced Onion 2 Garlic cloves, minced 3 c. fat-free vegetable broth 1 ½ c. diced green Cabbage ½ c Green Beans 1 Tbsp. Tomato Paste ½ tsp. dried Basil ¼ tsp. dried Oregano ¼ tsp. Salt ½ c. diced Zucchini

KALE SOUP_______________________ ______ __

1 bunch Kale or Savoy Cabbage 3 med. Onions, finely chopped 6 lg. stalks Celery with leaves finely chopped 3 Tbsp. Olive Oil 1 lb. Carrots, peeled & sliced (a bag of ‘Grabbits’ are easy) 5 - 6” long Idaho Potatoes, peeled & diced Veggie Chicken Seasoning to taste 2 cans Cannelloni Beans or Red Kidney Beans

Directions: 1. Wash kale and remove stems. Cut fairly small. 2. Cook in 1 ¼ c. water until tender. 3. Sauté celery and onions covered in the oil. 4. Add carrots & potatoes to celery & onions. 5. Cover & continue to sauté until potatoes show clear spots, turning gently several times. (This step adds definite flavor to the soup.) 6. Add 4-6 cups water to vegetables, depending on how thick you want soup. 7. Add veggie-chicken seasoning to taste. Use ample amt. (Watch salt content.) 8. Bring to boil, then simmer until vegetables are just tender. Drain kale. 9. Add 2 cans drained beans. Simmer 20-30 minutes.

* THIS SOUP RESEMBLES “CARRABBA’S” MINESTRONE IF MADE WITH CABBAGE & WHITE BEANS.

Directions: 1. In large saucepan sprayed with non-stick cooking spray, sauté the carrot, onion, & garlic over low heat until softened, about 5 min. 2. Add broth, cabbage, beans, tomato paste, basil, oregano, & salt; bring to a boil. Lower heat & simmer, covered, about 15 min. or until beans are tender. 3. Stir in zucchini & heat 3-4 min. Serve hot. Makes 4 1-cup servings. Per Serving: 42 Calories; 0g. Fat; 2 g. Fiber

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LENTIL SOUP__________________ ___________________

3 c. small brown Lentils in 5 QT Dutch Oven 6 cups Water BRING TO BOIL Add cold tap water to the pot & lentils will sink. Pour off all the water. Add: 8 cups NEW water 3 Bay Leaves 1 tsp. Oregano 1 large Onion, chopped 4-6 cloves Garlic, chopped SIMMER FOR APPROX. 20 MIN. UNTIL LENTILS ARE TENDER. Add: 1 15oz. can Tomato Sauce COOK APPROX. 5 MIN. – ADD MORE WATER IF TOO THICK. Add: Salt to Taste ¼ cup Olive Oil (opt.)

PERFECT PEA SOUP_______ _ __________________

16 oz. bag Split Green Peas 8 cups boiling Water Directions: 1. Place water and peas in crockpot & cook overnight on low. OR: Cook approximately 1 ½ hrs. simmering on stove top. 2. Salt to taste when thick and tender.

Optional Seasoning: BAKON YEAST – gives smoked flavor Onion Powder Garlic Powder

3. Place large fork of fresh alfalfa sprouts in a bowl and add soup. YUMMY!!!

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ROASTED BEETS_______________________ _________

1. Wash beets and trim ends. DO NOT cut ends so close that the beets start to bleed. 2. Place in covered corning ware dish with 1 inch water. 3. Bake at 350° F for one hour. 4. Remove from oven. 5. Let Cool. 6. Peel and Enjoy!

COLE SLAW ________________ ___ ______

Preparation Time: 20 minutes Complexity: Intermediate Serves: 10 4 c. Green Cabbage, shredded 4 c. Red Cabbage, shredded 2 c. Carrots, coarsely grated 2 Tbsp. Sesame Seeds 1 Tbsp. Dill Flakes ½ c. Tofu Mayonnaise or Nasoya Nayonaise ¼ c. Soy Milk

ROASTED GARLIC______ ___________________________ 1. Place a whole bulb of garlic in covered, sprayed baking dish. 2. Roast at 350° F for 45-60 minutes. 3. Remove from oven and pop garlic cloves out of skin. 4. Spread on crackers or toast for a delightful delicacy.

Directions: 1. Place cabbage, carrots, sesame seeds, and dill in a salad bowl. Toss well. 2. Mix mayonnaise with soy milk. Pour over salad. Mix well. (Add additional tofu soy milk dressing if needed so salad is not dry.) 3. Add to ingredients 2 Tbsp. Vinegar & 1 tsp. Cane Sugar.

PER ONE CUP SERVING: 88 Calories 4 g. Fat (4%) 3 g. Fiber 47 mg. Calcium 9 g. Carbohydrate (41%) 4 g. Protein (18%) 4 g. Sugar 58 mg. Sodium 0 mg. Cholesterol

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GREAT GREENS________ _ _____ __ _

One large bag Fresh Greens 3 Tbsp. Vegetarian Chicken Seasoning 2 Tbsp. Garlic Powder 2 Tbsp. Onion Powder 2 Tbsp. Sweet Basil Bragg’s Liquid Amino Acids or Soy Sauce Olive Oil 2 Onions, coarsely chopped 5 cloves fresh Garlic, coarsely chopped

MUNG BEAN SALAD____________ _____

2 cups sprouted Mung Beans ½ cup Celery, minced 2 Green Onions, chopped Juice of 1 Lemon

2 Tbsp. Olive Oil

Directions: 1. Cut greens into bite sized pieces & place in large pot. 2. Cover with water & add spices to pot. 3. Simmer until tender. Approx. 20-30 min. 4. Drain in colander. 5. Save the broth for soup base. 6. Sauté onion & garlic in olive oil. 7. Stir drained greens into sautéed onion & garlic mixture. 8. Season with Bragg’s Soy Sauce to taste & serve.

½ tsp. Sea Salt ⅛ - ¼ cup fermented Soy Sauce Pinch of Cayenne Powder Preparation: Mix all ingredients together and marinate for at least one hour.

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QUINOA SALAD____________________ _ Preparation Time: 25 minutes Complexity: Intermediate Serves: 8 1 ½ cups Quinoa 2 ½ cups Water Add to cooled Quinoa: ½ cup Green Onions, sliced 2 oz. Black Olives, sliced 1 ½ c. Tomato, diced small 1 ½ c. English Cucumber, diced small 1 ½c. Bell Peppers, red, green and yellow Dressing: ¼ c. Olive Oil 1/3 c. Lemon Juice 1 tsp. Garlic Powder

QUINOA AND BEAN SPROUT SALAD________ ____ __ Preparation Time: 25 minutes Complexity: Intermediate Serves: 8 1 cup Quinoa 2 cups Water 4 cups Mung Bean Sprouts ⅓ cup Green Onions, sliced ¼ cup Pine Nuts, lightly toasted Dressing: 3 Tbsp. Bragg’s All Purpose Seasoning 1 Tbsp. Sesame Oil 1 Tbsp. Lemon Juice 1 tsp. Maple Syrup ½ tsp. Garlic Powder

1 tsp. Italian herbs ¼ c. dried Onion flakes ½ tsp. Oregano ½ tsp. Basil

Directions: 1. Wash quinoa very well under faucet using a fine mesh colander. 2. In a med. sized pot, bring water to boil. Add quinoa. 3. Cover & simmer approx. 15 min. until water Is absorbed. 4. Remove from heat. Add remaining ingredients to cooled quinoa. Chill. 5. Mix together dressing ingredients thoroughly. 6. Toss over salad. 7. Allow salad to marinate 30 minutes in refrigerator before serving. CHEF’S TIP:

• Serve with whole-grain pita bread & hummus for a great meal!

PER ONE CUP SERVING: 200 Calories 5 g. Protein (10%) 27 g. Carbohydrate (54%) 8 g. Fat (36%) 3 g. Sugar 3 g. Fiber 74 mg. Sodium 0 mg. Cholesterol 41 mg. Calcium

Directions: 1. Wash quinoa very well using a fine- mesh colander or sieve. 2. In a medium-sized pot, bring water to boil. Add quinoa. 3. Cover & simmer 15 min. until water is absorbed. 4. Remove from heat. Chill in refrigerator. 5. Add mung bean sprouts, green onions, & pine nuts to chilled quinoa. 6. In small bowl, whisk together dressing ingredients. 7. Pour dressing over salad & toss lightly. 8. Serve immediately.

PER ONE CUP SERVING: 143 Calories 6 g. Protein (15%) 20 g. Carbohydrates (53%) 5 g. Fat (32%) 2 g. Sugar 3 g. Fiber 175 mg. Sodium 0 mg. Cholesterol 24 mg. Calcium

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POTATOES – SCALLOPED_____ _______________________ 1 cup raw washed Cashews 4 cups Water 2 tsp. Salt 1 tsp. Basil 2 tsp. Onion Powder 1 tsp. Garlic Powder 4-6 c. sliced raw Potatoes 2 c. sliced raw Onions

Optional: 2 Tbsp. Nutritional Yeast Flakes In blended mixture.

BAKED POTATO TOPPINGS____ ______________ Top your fresh baked potato with any of the following recipes from your FORT MYERS CHIP COOKBOOK for a delicious nutritious entrée!!

1. Leftover “Lentil”, “Kale”, or “Perfect Pea Soup” 2. “Delightful Tofu Dill Dip” 3. “Cashew Dill Dressing” 4. “Bean Salsa” 5. “Avocado Mayo” 6. “Alfredo Sauce” 7. “Cashew Pimento Cheese” 8. “Country Style Gravy” 9. “Mock Mozzarella” 10. “Hummus” 11. “Corn Butter” 12. “Chili” 13. “Tofu Cream Cheese”

Directions: 1. Blend 1 cup water with 1 cup cashews until very creamy. 2. Add remainder of spices & water & blend again. 3. Layer sliced potatoes & onions in Pam sprayed 9” x 13” baking dish. 4. Pour cashew mixture over potatoes. Cover and bake at 350° F. for 1 hr. 5. Uncover & continue to bake until liquid is absorbed & potatoes are tender, approx. 30 minutes more.

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ROASTED VEGETABLES Preheat oven: 450° F. Prepare:

2 red Peppers, cut in strips 1 green Pepper, cut in strips 1 yellow Squash, sliced diagonally 1 Zucchini, sliced diagonally 1 Onion (sweet or red), quartered 1 can or jar Artichoke hearts (12 oz. not packed in brine), drained

Coat cookie sheet or roaster pan with pan spray or olive oil. Toss vegetables in a plastic bag with just enough olive oil to coat them lightly, then arrange them in an even layer in the pan OR give them two coats of pan spray after they’re in the pan. Sprinkle with: 1 tsp. Thyme, opt. ½ tsp. Salt Celery Salt Garlic salt and/or seasoning Salt (optional) Bake: 25 – 30 minutes at 450° F, shaking once or twice to prevent scorching. Serve: Over a cooked whole grain (rice, quinoa, etc.) or in a sandwich wrap. Round out the meal with a bean salad or tofu dish, if desired. This recipe makes great leftovers.

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DESSERTS APPLE ICING BREAD ................................................................................................. 65 APPLE SPICE TIMBALE CAKE ..................................................................................... 65 BANANA DATE COOKIES .......................................................................................... 66 BLUEBERRY PIE ........................................................................................................ 66 BREAKFAST BONANZA COOKIES ............................................................................... 67 CAROB PIE .............................................................................................................. 67 CASHEW MAPLE CRÈME .......................................................................................... 68 CHEWY CHIA-OATMEAL BARS .................................................................................. 69 "OUTRAGEOUS" CORN MUFFINS ............................................................................. 69 DRIED FRUIT BALLS .................................................................................................. 70 FRUIT PIZZA ............................................................................................................ 70 FRUIT SHAKES ......................................................................................................... 71 FRUIT SMOOTHIE .................................................................................................... 72 FUDGY CAROB BROWNIES ....................................................................................... 73 GRANOLA CRUMB CRUST ........................................................................................ 74 LEMON PIE #1 ......................................................................................................... 74 LEMON PIE #2 ......................................................................................................... 74 POLYNESIAN FRUIT BARS ......................................................................................... 75 STUFFED MEDJOOL DATES ....................................................................................... 75 TROPICAL CHEESECAKE ............................................................................................ 76

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APPLE ICING BREAD______ ______________________

One loaf whole wheat bread recipe (see Breakfast and breads section) 3-4 cups unsweetened Applesauce ¾ cup Raisins ½ cup unsweetened coconut Spread bread dough on sprayed round pizza pan or cookie sheet Sprinkle with raisins. Spread applesauce on top. Sprinkle coconut on top. Let Raise in warm spot approximately one hour. Bake in preheated 350° F oven for 25 minutes. OPTIONAL: Try adding some cinnamon and/or pie spice.

APPLE SPICE TIMBALE CAKE________________ _________ Flourless Apple Spice Timbale with Cashew Maple Crème 2 cups fresh Apples, shredded 1 ½ cups dried Apple, minced 1 ½ cups raw Pecans or Walnuts, finely ground 1 cup dried shredded Coconut ¼ cup Currants or Raisins 1 ½ cups soft Dates, pitted and ground 1 ½ tsp. Cinnamon 1 ½ Tbsp. Orange Zest 2 ½ Tbsp. Mesquite Powder, (opt.) 1 tsp. Nutmeg ½ tsp. Celtic Sea Salt

Preparation: 1. Place all cake ingredients into a mixing bowl and hand-mix gently yet thoroughly, set aside. 2. Using a small cylinder (or cake pan) press the cake batter firmly in for desired thickness. Remove cylinder. 3. Garnish with Cashew Maple Crème and finish with fresh berries or currants. 4. Chill before serving.

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BANANA DATE COOKIES____________ ______________ How about a cookie with your Banana Ice Cream? 3 mashed Bananas 1 cup Dates, chopped ½ cup chopped Walnuts ½ tsp. Salt 1 tsp. Vanilla 2 cups Quick Oats 1 cup Raisins 1 cup unsweetened Coconut

BLUEBERRY PIE_______________________ ____ _______ Preparation Time: 30 minutes Complexity: Intermediate Serves: 8 CRUST 1 cup Dates, chopped ⅓ cup Water ¾ cup Grape-Nuts ½ cup Quick Oats ¼ cup Pecans, finely ground FILLING 2 cups Blueberries, frozen 1 cup Grape juice, frozen Concentrate, undiluted ¼ cup Minute Tapioca 1 tsp. Vanilla Extract 1 Tbsp. Lemon Juice

Directions: 1. Mash banana & mix with all ingredients. 2. Drop by Tbsp. onto non-stick cookie sheet. Flatten with fork. 3. Bake at 350° F for 25 minutes. 4. These are best eaten within several hours from the oven. Next day, reheat to crisp before serving.

Nutritional Analysis per Cookie: 118 Calories 20 g. Carbohydrates 0 mg. Cholesterol 13 mg. Calcium 4.3 g. Fat 2.1 g. Protein 2.5 g. Fiber .72 mg. Iron 52 mg. Sodium

Directions for Crust: 1. Place dates & water in small pot. Bring to boil. Simmer until dates are soft. Mash dates. 2. Place dates into mixing bowl. Add remaining ingredients & mix well with a fork. 3. Press into bottom of pie plate & up sides. 4. Bake at 350° F for 12 min. Cool to room temp.

Directions for Filling: 1. Place grape juice & tapioca in med-sized pot. Let stand 5 minutes. 2. Bring pot to boil, then reduce heat to simmer for 5 minutes. 3. Add blueberries, lemon juice, vanilla to pot. 4. Simmer for another 5 minutes, or until tapioca granules turn clear in color. 5. Pour into crust in pie plate. Chill in refrigerator until firm.

PER 2-INCH PIECE: 214 Calories 4 g. Protein (6%) 48 g. Carbohydrates (79%) 4 g. Fat (15%) 22 g. Sugar 5 g. Fiber 56 mg. Sodium 0 mg. Cholesterol 26 mg. Calcium

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BREAKFAST BONANZA COOKIES____ ____ __________ WHIZ IN BLENDER:

1 cup soaked raw Soybeans ¾ cup Cashews 1 cup Date pieces 2 ½ cup Water 1 Tbsp. Vanilla 1 pkg. Yeast ⅛ tsp. Ascorbic Acid (Vitamin C – opt.)

ADD ABOVE TO MIXING BOWL WITH:

2 c. Whole Wheat flour 2 c. Oats ½ c. Barley Flour 2 c. Raisins 1 tsp. Salt ½ c. Sunflower Seeds

Stir well. Drop by tablespoonful on PAM sprayed cookie sheet. Bake at 350° F for 20 minutes. Let cool completely. Fresh fruit with these cookies makes a wholesome, delicious breakfast on the run.

CAROB PIE

4 cups Cashew Milk ½ cup Honey or Agave or 1 c. Date Butter ¼ cup unsweetened Coconut 6 Tbsp. Cornstarch 1 tsp. Coffee Substitute 6 Tbsp. Carob Powder ½ tsp. Salt 1 Tbsp. Vanilla

Directions: 1. Make cashew milk by blending 1 c. cashews with

1 c. water until creamy. Add enough water to equal 4 cups total.

2. Add remaining ingredients & blend on high until creamy.

3. Pour into saucepan and cook over medium heat stirring constantly (wire whisk works well) until thick.

4. Pour into baked pie shell. 5. Sprinkle with coconut. 6. Chill overnight before serving. YUM!!!

OPTIONAL: 1 c. unsweetened Coconut 1 c. chopped Walnuts 1 c. diced dried Papaya

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CASHEW MAPLE CRÈME ________________________________ Flourless Apple Spice Timbale with Cashew Maple Crème Cashew Maple Crème with Citrus ingredients: 1 ½ c. whole raw Cashews, soaked in filtered Water 4-6 hours, then strained. ½ c. liquid sweetener such as pure Maple syrup, Agave nectar, or Date syrup ¼ c. fresh Lemon juice 2 Tbsp. cold-pressed Coconut oil or Coconut butter (opt.) ½ tsp. fresh Vanilla bean, scraped, or 1 tsp. pure alcohol-free Vanilla Extract ¼ tsp. Celtic Sea Salt 2 Tbsp. fresh Lemon and Lime zest Preparation: 1. Blend the soaked cashews, liquid sweetener, fresh lemon juice, coconut oil, vanilla and sea salt in a high-speed blender. Note: Depending on the strength of the blender, you may need to add a bit of filtered water for desired consistence. 2. Once smooth, fold in the fresh citrus. 3. Chill and depending on the thickness, spread or drizzle on cake. Suggestion: Make extra “Apple Spice Timbale Cake” for tasty granola bars; kids of all ages love them. Simply form the cake into small bars, place on dehydrator screens, and dehydrate at 110° F. for 10-12 hours until dry. Keep in a sealed container.

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CHEWY CHIA-OATMEAL BARS _____________________________________ Replaces granola bars and adapts to special needs diets Yields 12 servings

Ingredients: ⅔ c. water 2 Tbsp. chia seed

⅓ c. nut butter (peanut butter, almond butter, sun butter, tahini, soy butter) ⅓ c. sweetener (honey, agave nectar, maple syrup, molasses) ½ c. applesauce, orange juice or other fruit juice or purée 1 c. dried fruit (raisins, date pieces, chopped apricots, dried cherries) 1 tsp. spice or flavoring (cinnamon, nutmeg, vanilla, lemon extract, maple flavoring) 3 c. rolled oats ½ tsp. salt

Directions: Preheat oven to 350°.

Combine chia seed and water. Set aside. Mix together nut butter, sweetener, applesauce, dried fruit, flavoring and salt. Stir in oats. Add chia mixture (should now be like gel.) Mix well. Spray or oil an 8”x8” pan. Press mixture into pan. Bake for 35 minutes. Let cool and cut into 25 squares or 12 1½” x4” bars.

VARIATIONS: Add chopped nuts, pumpkin or sunflower seeds, shredded coconut, or carob chips in addition to, or as replacement for some or all of the dried fruit. Replace rolled oats with rolled multigrain flakes. Add carob powder or additional flavorings or spices. Lower fat & nut free version: substitute applesauce for the nut butter Diabetic version: use a lower glycemic sweetener such as brown rice syrup, substitute nuts or seeds for the dried fruit, substitute rolled barley for the rolled oats, if desired. Gluten free version: use rolled oats that are certified gluten free.

“OUTRAGEOUS” CORN MUFFINS_(FAT-FREE)_ _______________________ Based on a recipe from Bob’s Red Mill. Good for breakfast, or any other time. ⅓ c. corn meal 1 Tbsp. egg substitute ⅓ c. soy, spelt or oat flour ¾ c. soy milk 1 c. whole wheat pastry flour 1 Tbsp. lemon juice ¼ c. wheat germ ½ c. applesauce 1 tsp. baking soda 6 Tbsp. orange juice concentrate ½ tsp. salt ½ c. raisins or currants 1 c. ground almonds (optional) ½ c. diced dried apricots ⅓ c. honey 2 tsp. vanilla Mix dry ingredients and fruit together in a large bowl. Combine liquid ingredients and stir into dry ingredients just until moistened. Do not over stir; batter should be lumpy. Fill oiled or paper-lined muffin tins 2/3 full. Bake in preheated 350 oven 25 minutes. Makes 12 muffins.

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DRIED FRUIT BALLS Diet Type: Sugar Free Servings: 6 Cooking Time: Under 15 minutes Author: Polly Pitchford, Full Spectrum Health Ingredients:

1 cup pitted Dates ¼ cup Walnuts ¼ cup rolled Oats, not instant ¼ cup Cocoa or Carob Powder

Directions: Place all ingredients in a food processor and blend until thoroughly combined. The mixture should look like a lumpy paste. With slightly wet hands, roll paste into walnut-sized balls. Place on wax paper on a tray or plate and freeze until firm. Store in baggies in the refrigerator for up to 2 weeks.

FRUIT PIZZA 1 large unbaked or Prebaked Crust ½ - 1 cup chopped Raisins 2 cups chopped, dried Apricots ½ c. chopped Nuts 1 ½ cups Water 2 Tbsp. Coconut 2 tsp. Vanilla 1 c. unsweetened Pineapple, crushed or chunks, with juice Directions: 1. Lightly boil the apricots and water for 5 minutes. Let stand for 10 minutes to soften. 2. Blend half of the apricots with most of the water in the pan; empty into a bowl. 3. Blend pineapple with remaining apricots and vanilla; stir all of the apricot mixture together. 4. Let cool for a few minutes then spread on dough using ONE of the following options:

A. Spread the apricot mixture on an unbaked crust. Sprinkle on the raisins, nuts and coconut. Bake at 350° F for 35 minutes, until the crust is lightly browned. B. Sprinkle the apricot mixture on a prebaked crust. Sprinkle on the raisins, nuts and coconut. Bake at 350° F for 30 minutes, until the crust is lightly browned.

VARIATIONS: 1. Use 2 ½ - 3 cups of Dried Fruit Jam or applesauce, in place of apricot mixture. 2. After the pizza is baked, decorate the top with chopped, sliced, fresh, or canned fruit. The coconut sprinkled on top is optional.

NUTRITION FACTS Serving Size: 1 Servings per Recipe: 6

AMOUNT PER SERVING Calories: 128 Calories from Fat 36 (6%)

Sodium, 2 mg. (0%) Carbohydrates, 26 g (8%) Protein, 2 g.

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FRUIT SHAKES

BASIC RECIPE: 1 cup Soy Milk (preferable vanilla, but can use regular) 1 medium frozen banana* 1 small handful (9-10) Almonds (or 1 Tbsp. Almond butter if using a low power blender) Blend until smooth. ADDITIONAL FLAVORS:

BLUEBERRY: Make original recipe, adding ½ cup frozen blueberries & slightly more milk to make smooth. NUTTY COCONUT: Make original recipe, substituting pecans for the almonds & adding ¼ tsp. coconut extract. CHOCOLATE OR CAROB & PEPPERMINT: Make original recipe, adding ¼ tsp. peppermint extract & 1 Tbsp. cocoa or carob powder. STRAWBERRY: Make original recipe, adding a few frozen strawberries, 1-2 tsp. maple syrup, & slightly more milk to make smooth. *To freeze bananas; Let bananas ripen until they become speckled. Peel, removing any bruised spots, and freeze in Ziploc bags at least 24 hours before using.

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FRUIT SMOOTHIE

INGREDIENTS: 1 cup Vanilla Soymilk 1 cup frozen Fruit (Strawberries are esp. delicious) 1 Tbsp. ground Flax Seed 1 frozen Banana, broken into pieces, (opt.) 2 tsp. Sweetener of your choice such as sugar, agave nectar or a pinch of stevia powder DIRECTIONS: 1. Put all ingredients in the blender. 2. Blend until smooth. 3. Add more milk if too thick. 4. Drink immediately and enjoy! SUGGESTIONS:

• Non-dairy “milk” beverages come in a large variety. You can purchase unsweetened or sweetened ones.

• Fruit can be fresh or frozen. • Apple, banana, blueberry, peach, pineapple, mango, mixed berry, strawberry, and

tropical fruit make some of the best smoothies. • Frozen fruit makes your smoothie frostier. • Frozen bananas will make the smoothie thicker and creamier. • Using one fruit at a time gives a distinct flavor. Two or more fruits will make a “mixed”

flavor. • Apples have more water and will make your smoothie thinner. • Be sure to take pits out of peaches and seeds out of apples, etc.

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FUDGY CAROB BROWNIES ________________________________________ Ingredients:

1 cup whole wheat flour 1 cup oat flour 1 cup carob chips 1 cup coarsely ground walnuts

¼ cup oil ¼ cup unsweetened applesauce ½ cup carob powder ½ cup soy milk 2 Tbsp vanilla 1 cup honey or agave nectar 1 tsp salt

1 Tbsp coffee substitute (optional) 1 Tbsp butter flavoring (optional)

Preparation:

1. Preheat oven to 375°. 2. Spray 8” x 8” baking dish. 3. Stir flours, carob chips and nuts together. 4. Blend remaining ingredients on high for one minute. 5. Pour over dry ingredients and fold together quickly. 6. Spread batter into baking dish and bake at 375° for 15 minutes. 7. Reduce heat to 350° and bake for 15 minutes more. Do not over bake. 8. Allow to cool. 9. Frost with the following.

Frosting:

½ cup peanut or almond butter 1½ cups malt barley sweetened carob chips

1. Spread nut butter in bottom of small crock pot. 2. Pour carob chips on top. 3. Heat on low approximately 45 minutes. 4. Stir together when carob chips are very shiny. 5. Spread mixture on brownies.

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GRANOLA CRUMB CRUST

3 c. ground Granola 2 tsp. Coriander 1 tsp. Cinnamon 3-4 Tbsp. Applesauce 2 Tbsp. Water Blend 2 c. granola on high until fine. Pour into bowl & repeat. (2c. granola= 1½ - 1 ⅔ c. ground). Measure 3 c. ground granola & put in bowl. Add remaining ingredients. Stir together with fork & then mix together well with hands. Press into bottom & sides of 9” x 13” baking dish. Bake at 350° F for 25 minutes.

LEMON PIE #1

Dr. Diehl’s recipe CHIP cookbook, page 145. I used 3 c. pineapple juice instead of water.

LEMON PIE #2_________________________ _____________ ________ Country Life Cookbook, page 55. 3 c. unsweetened Pineapple juice ½ c. Orange juice concentrate 6 Tbsp. Cornstarch 7 Tbsp. Honey ⅛ tsp. Salt 6 Tbsp. Lemon juice ¼ c. unsweetened Coconut Blend all ingredients for 20 seconds. Empty into saucepan and cook over medium-high heat stirring constantly until thick. Pour into baked pie shell. Sprinkle with coconut. Chill.

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POLYNESIAN FRUIT BARS Make millet flour by blending 1 cup dry millet flour at high speed in blender. Ingredients: Filling:

1 cup dry millet or oats 1 20 oz. can crushed Pineapple 3 c. Rolled Oats 2 cups diced Dates ½ c. chopped Nuts 1 c. Orange juice 1 c. Coconut 1 tsp. Salt 1 Banana (mashed) Directions:

1. Make flour by blending millet or oats at high speed in a blender. 2. Mix ingredients. This will make a crumb mixture. 3. Press half of the mixture firmly into 9” x 12” glass dish sprayed with PAM. 4. Cook filling until thin & spread over crumb mixture. Top with remaining mixture of oats. 5. Bake at 350° F for 30 minutes. 6. Put in toaster oven.

STUFFED MEDJOOL DATES

Large fresh Medjool Dates (Publix has nice ones) Pecans, almonds, walnuts or nut butter of your choice. 1. Remove pits carefully from dates. 2. Fill opening with a dab of nut butter and your favorite raw nut. 3. Arrange on a doily lined platter. ENJOY!!!

Optional: 1. Stuff with fresh pineapple 2. Roll date in finely ground un-sweetened coconut.

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TROPICAL CHEESECAKE Preparation Time: 25 minutes Complexity: Intermediate Serves: 10 CRUST: ¾ c. pitted Dates, chopped ¼ c. Water ¾ c. Grape-Nuts cereal ½ c. Quick Oats 3 Tbsp. Almonds, finely chopped ½ tsp. Lemon Extract/Flavoring

FILLING: 2 c Tofu, firm 6 Tbsp. Lime Juice 1 can Pineapple, crushed (do not drain off juice) 4 - 5 Tbsp. Cornstarch 1 medium Banana, peeled & cut into thirds ½ c. Honey 2 tsp. each-Butter, Lemon, Coconut flavoring

OPTIONAL TOPPING: 1 ½ c. frozen Blueberries or Strawberries ½ c. Water 2 Tbsp. Cornstarch OR: Garnish with lime slices.

Directions: 1. Bring dates & water to a boil. Reduce heat to low & simmer, 5 minutes covered and until soft. 2. Add remaining crust ingredients to date mixture. Mix well. 3. Press mixture into the bottom of a lightly oil-sprayed 9” springform pan while still warm. Set aside. 4. Place tofu, lime juice, and half of pineapple into a blender. Add butter, lemon, coconut flavorings. Blend until very smooth. Pour into a bowl. 5. Place the remaining pineapple, cornstarch, banana, and honey in blender and blend until very smooth. Pour into bowl with other half of mixture. Mix together well. 6. Pour mixture over crust. 7. Bake at 350° approximately 55 + minutes or until edge of cake is browned slightly and center is firm. Sprinkle large shred coconut over top after 30 min. of baking. Cool to room temperature. 8. In a small pot, mix together frozen berries, water, and cornstarch. 9. Cook over medium heat until it has thickened and is clear in color. 10. Spread fruit mixture over the top of the cheesecake. 11. Chill before serving. Slice into 10 pieces. CHEF’S TIP:

• Garnish each slice with a fresh lime slice.

PER 1½-INCH SLICE 197 Calories 4 g. Protein (8%) 44 g. Carbohydrates (83%) 2 g. Fat (9%) 27 g. Sugar 4 g. Fiber 61 mg. Sodium 0 mg. Cholesterol 42 mg. Calcium

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PLANNING,

PLANNING,

PLANNING AHEAD

IS

THE KEY TO SUCCESS!

Make sure you have the following on hand at all times:

1. Whole Grains 2. Whole Grain Breads 3. Fresh Fruits & Vegetables 4. Sweet Potatoes 5. White Potatoes 6. Canned Beans 7. Nut Butters 8. Applesauce 9. Raisins 10. Herbal Teas 11. Braggs Liquid Amino Acids 12. Yeast Flakes 13. Tofu 14. Homemade Cheeses 15. Cooked Whole Grain Cereal 16. Hummus 17. Salad Dressing 18. Frozen Patties 19. Waffles 20. Cup up Veggies 21. Refrigerated Tea 22. Brown Rice

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EATING OUT WITH SUCCESS

1. Tame your appetite Don’t go out to eat when famished. Stay on a reasonable eating schedule. Eat a high-fiber snack before you go out.

2. Rehearse your choices

Decide why you are going to the event. Imagine yourself making choices at the event. If possible, take a “healthy dish” to contribute.

3. Beverages

Choose water over any other beverage. Sparkling water with lemon or lime is a good option. Stay away from alcohol – many people find it hard to make healthy choices after an alcoholic drink. Ask for herb teas rather than caffeinated beverages. If you want to use something other than water consider the calories in your choice:

Grape or Prune juice 180 cal/cup Apple, Cranberry, Pineapple 120 cal/cup Orange, Grapefruit 80 cal/cup V-8, Tomato 20 cal/cup

4. Focus on the people for whom the social event is planned.

5. Eat slowly and when finished, remove yourself from the food area if possible.

6. In a restaurant:

a. Call ahead & talk with the chef about what you need, i.e., vegetarian, non-meat, low fat, no lard, cheese or cream sauce. Ask if they use trans-fats in their cooking. b. Ask the waitress or hostess to make a “healthy” recommendation for you. c. Order a la carte instead of from the dinner menu – there is usually always a baked potato and salad available. d. Ask for low-calorie/low-fat dressing on the side (or take your own bottle!). e. Choose pasta or a non-meat entrée. f. Consider ethnic restaurants that often have marvelous options. Ask around for vegetarian restaurants or check the web. g. Buffet dining often provides many good choices – just watch gravies/sauces.

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ADAPTING AT POPULAR RESTAURANTS

ITALIAN Spaghetti with marinara sauce Capillini Pomodoro (Olive Garden) Ask for dry bread & salad with no cheese & little or no dressing. Pizza – ask for no meat and no cheese – surprisingly good.

CHINESE

Ask for little or no oil Avoid fried won ton skins Ask for tofu dishes or if they can substitute tofu for meat.

JAPANESE

Vegetarian sukiyaki Vegetable stir-fry Avoid fried tempura.

MEXICAN

Ask for “beans from the pot’ before they are refried. Be sure beans are not refried in lard, a highly saturated fat. Ask for no cheese toppings. Order vegetarian fajitas done with little or no oil. Bring fat-free chips and enjoy salsa on the house. Order bean burrito with no cheese or sour cream.

MIDDLE EAST

Provide many vegetarian dishes and delicious stuffed pocket bread.

EAST INDIAN

Many vegetarian dishes, but ask that they be prepared without “ghee” (the traditional clarified butter). Order delicious wheat “chapatti”.

THAI

Ask for a vegetarian dish with as little oil as possible. May need to ask for less spice as Thai food can be very hot. Ask to substitute tofu for pork or other meats.

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GOD’S PHARMACY

A FRIEND SENT THIS TO ME. It’s been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish . . . all before making a human. He made and provided what we’d need before we were born. These are best & more powerful when eaten raw. We’re such slow learners . . .

______________________________________________________________________________________ God left us a great clue as to what foods help what part of our body! God’s Pharmacy! Amazing!

A sliced Carrot looks like the human eye. The pupil;, iris and radiating lines look just like the human eye . . . and YES, science now shows carrots greatly enhance blood flow to and function of the eyes.

A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.

Grapes hand in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.

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A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neurotransmitters for brain function.

Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.

Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don’t have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.

Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female – they look just like these organs. Today’s research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them.)

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Figs art full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of sperm as well to overcome male sterility.

Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.

Olives assist the health and function of the ovaries.

Oranges, Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.

Onions look like the body’s cells. Today’s research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.

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New Recipes 15 BEAN SOUP ........................................................................................................ 87 CAROB CHIP CANDY ................................................................................................ 87 MARVELOUS MUSHROOM SAUCE ............................................................................ 88 RAW WALNUT SPREAD ............................................................................................ 88 MOCKAMOLE .......................................................................................................... 89 SEITAN CHICKEN BREASTS ....................................................................................... 90 VEGANDAD’S HOMEMADE SAUSAGES ..................................................................... 91 CONFETTI SALAD ..................................................................................................... 92 SLICED TOFU SEASONING ........................................................................................ 92 AMBROSIA .............................................................................................................. 93 BLACK BEAN GLUTEN STEAKS .................................................................................. 94 CRUNCHY SOY-CORN SALAD .................................................................................... 95 DILLY CARROTS and GREEN BEANS........................................................................... 95 EASY BEAN SALAD ................................................................................................... 96 FIVE MINUTE CAROB CAKE ...................................................................................... 96 GRILLED BEAN BURGERS .......................................................................................... 97 IT’S EASY BEING GREEN SMOOTHIE .......................................................................... 97 LEMON ZUCCHINI, CHICKPEA and LIMA BEAN SALAD ............................................... 98 ROASTED RED PEPPER HUMMUS ............................................................................. 99 SPINACH, BEET & ORANGE SALAD with AGAVE DRESSING ...................................... 100 WHITE BEAN SPREAD with SUN-DRIED TOMATOES ................................................ 101 ZIPPY YAMS and BOK CHOY ................................................................................... 102

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15 BEAN SOUP

Ingredients:

1 package Hurst 15 Bean soup 3 qts. water (2 qts if you soak beans first) 1 c. carrots, chopped 1 c. celery, chopped 1 medium onion, chopped 4-8 cloves garlic, minced 1-2 T. McKay’s Vegetarian Chicken Seasoning (no MSG kind) or

Bill’s Best Chik’nish or Veggie Better Than Bullion

¼ c. McCormick’s Imitation Bac’n Pieces 1 T. Liquid Smoke

Optional Seasonings:

1 tsp. basil (optional) 1 tsp. tarragon (optional) For beans with a kick add 1-2 tsp. cumin 1 serrano pepper, finely chopped

Preparation:

1. THROW AWAY THE SEASONING PACKET THAT COMES WITH THE BEANS! Way too much salt. 2. Place beans and seasonings in a crock pot and cover with water 1-2” deep. 3. Cook overnight high. 4. Add veggies in the morning and cook on low for about 4 hours.

CAROB CHIP CANDY NOTE: Melting the carob is the tricky part of this recipe. In lieu of the crock pot I run the carob chips through my Champion Juicer for a smoother consistency.

Ingredients:

1 c. organic peanut or almond butter 3 c. non-dairy, barley malt sweetened carob chips

Preparation:

5. Spread nut butter in crock pot. 6. Sprinkle carob chips on top and heat for about 45 minutes on low. 7. Stir when carob is shiny and beginning to melt. 8. Stir several times until the chips become smooth. 9. Drop mixture by spoonful on waxed paper covered cookie sheet or candy molds. 10. Refrigerate or freeze to harden.

Options:

Add 1 cup unsweetened coconut OR 3 cups Rice Krispies®

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MARVELOUS MUSHROOM SAUCE Makes about 2 cups)

Serve this sauce on Seitan Chicken Breasts, grilled Portobello mushrooms or baked potatoes. Heck, it’s even good on toast.

Ingredients:

1 T. olive oil 1 small yellow onion, grated 1 garlic clove, minced 4 oz. mushrooms, sliced (about 1 cup) 2 T. all-purpose flour 1½ c. vegetable stock or water 1 T. tamari, soy sauce or Bragg’s Liquid Aminos™ 1 tsp. minced fresh thyme leaves or ½ tsp. dried Salt and pepper to taste

Preparation:

1. Heat the oil in a medium-size saucepan over medium heat. 2. Add the onion and garlic, cover and cook, stirring a few times until softened, about 5

minutes. 3. Add the mushrooms and cook, stirring, for 2 minutes longer. 4. Stir in the flour and cook, stirring, for 1 minute. 5. Stir in the stock, tamari, thyme and salt and pepper to taste. 6. Cook, stirring, until thickened, 3 to 5 minutes. 7. Serve hot.

From “The Vegetarian Meat and Potatoes Cookbook” by Robin Robertson

RAW WALNUT SPREAD Use this spread on crackers, as a filling for lettuce wraps or celery, or as a vegetable dip.

Ingredients:

2 c. walnuts 2 stalks celery 1 c. green onion 1 bell pepper (any color) ¾ c. sundried tomatoes 1 tsp. salt

Preparation:

1. Chop walnuts, celery, onion, bell pepper and tomatoes. 2. Place all ingredients in food processor and process until desired texture is achieved —

chunky or smooth.

89

MOCKAMOLE Makes 2½ cups (10 ¼-cup servings)

If you long for your favorite south-of-the-border dip, but don't want the fat of avocado, try this reduced-fat version of guacamole. You can use either green peas or green beans for part of the avocado. Green peas will give this dip a slightly sweet flavor that we found especially appealing.

The peas in this guacamole help to lower the fat content and they also add cancer-fighting fiber.

Ingredients:

1 c. drained and rinsed canned, fresh or frozen peas 1 ripe avocado, peeled ½ c. mild salsa 1 garlic clove, finely chopped, or 1 tsp. chopped garlic juice of 1 lemon ½ tsp. ground cumin 1 green onion, chopped (optional) 1 T. fresh cilantro, chopped (optional) salt and black pepper to taste

Preparation:

1. If using fresh or frozen peas, blanch peas in boiling water for 2 minutes, then cool with cold water and drain.

2. Cut avocado into large chunks. 3. Mash avocado and peas together using a potato masher or fork, or, if a very creamy texture

is desired, in a food processor. 4. Mix in salsa, garlic, green onion (if using), lemon juice, cumin, and cilantro (if using.) 5. Add salt and black pepper to taste.

Nutritional Analysis: Per ¼-cup: 45 calories; 2.7 g fat; 0.4 g saturated fat; 53.5% calories from fat; 0 mg cholesterol; 1.3 g protein; 4.9 g carbohydrate; 1.3 g sugar; 2.1 g fiber; 227 mg sodium; 12 mg calcium; 0.5 mg iron; 6.1 mg vitamin C; 118 mcg beta-carotene; 0.5 mg vitamin E Recipe from The Survivor's Handbook, The Cancer Project

90

SEITAN CHICKEN BREASTS These freeze for quick future meals.

Step 1: Making the cutlets

Ingredients:

¼ c. oats (whiz in a blender until fine) ¼ c. wheat germ 2 ¼ c. gluten flour (use Vital Gluten - it is 90% vs 75% gluten) ½ c. unbleached flour

Seasoning:

1 tsp onion powder 1 tsp garlic powder ¼ tsp basil 1 Tbsp beef style seasoning (Bill's Best or McKay's)

Preparation:

1. Mix all ingredients in a bowl and stir in 2 - 2¼ cups cold water 2. Mix and knead on a damp surface (don't over-mix) 3. Form into long smooth roll 4. Let rest for 30 minutes (to give gluten time to work) 5. Slice into individual pieces (you choose serving size)

Step 2: Boiling the cutlets

Ingredients:

10 c. water ½ c. Bragg's Liquid Aminos® 1 Tbsp beef style seasoning (Bill's Best or McKay's) ⅓ c. dehydrated onion

Preparation:

1. Mix all ingredients in a large pot and bring to a boil. 2. Add gluten meat pieces and boil about an hour (until broth is all gone)

Step 3: Breading and frying the cutlets

Ingredients:

½ c. nutritional yeast 1 c. whole wheat flour ½ c. corn meal ½ Tbsp garlic powder ½ Tbsp salt ¼ c. dried parsley

TIP: Save the broth from Step 2 for making Marvelous Mushroom Sauce.

Preparation:

1. Mix all ingredients in a dish. 2. Bread cutlets with mixture. 3. Fry coated cutlets in a lightly oiled pan or oiled grill. 4. Brown cutlets well on both sides. 5. Serve with your favorite gravy.

91

VEGANDAD’S HOMEMADE SAUSAGES Makes 6 sausages

This recipe comes from VeganDad's blog. These sausages are great for pizza, pasta dishes and the like. They're good on a bun or on their own, lightly grilled, and served with mustard or ketchup. They are easy to make, taste better than anything you can get at the store and contain no additives whatsoever.

Ingredients:

½ c. black or pinto beans, rinsed and drained 1 c. cold vegetable broth 1 T. olive oil 2 T. soy sauce 2 cloves garlic, very finely minced ¼ c. nutritional yeast 1 tsp. fennel seed, crushed ½ tsp. crushed red pepper flakes 1 tsp. sage 1 tsp. sweet paprika 1 tsp. dried oregano white pepper to taste 1¼ c. vital wheat gluten (stir in last)

Options:

½ onion ¼ c. sun-dried tomatoes 1 tsp. thyme, rosemary, basil or parsley

Preparation:

1. Before mixing ingredients bring water to a full boil in your steamer. 2. Make 6 sheets of tin foil about 12 inches square. 3. In a large bowl, mash beans until no whole ones are left. 4. Add all the other ingredients together in the order listed and mix with a fork. 5. Divide dough into 6 even parts. 6. Place one part of dough into tin foil and mold into about a 5 inch log. 7. Wrap dough in tin foil like a Tootsie Roll. 8. Place wrapped sausages in steamer and steam for 60 minutes (turning once.) It's the

steaming that gives them their sausage-like texture.

TIP: These freeze great for future quick meals

92

CONFETTI SALAD Makes 5 1-cup servings

The eye appeal of this salad and the crunch texture are welcome changes from traditional lettuce salads. Add beans and you have a main dish salad. This easy salad is good for a diabetic menu.

Ingredients:

2 cups quick-cooking brown rice, cooked 1⅓ cups frozen whole kernel corn, thawed ½ cup green bell pepper, diced ½ cup red bell pepper, diced 4 green onions, chopped 1 tsp dried thyme ⅓ cup fat-free or reduced-fat Italian dressing OR BETTER YET Lemon Juice & Italian Herb Mixture & Garlic Powder

Directions:

1. Combine rice, corn, bell peppers, onions and thyme. 2. Pour dressing over mixture and toss well.

SLICED TOFU SEASONING

Ingredients:

½ cup McKays Chicken or Beef (no MSG) ¾ cup nutritional yeast flakes 2 T onion powder 1 T garlic powder ½ T turmeric 1 cup dried parsley or chives Salt to taste (optional)

Directions:

1. Slice tofu in ¼ inch slices 2. Dip slices in seasoning 3. Lay on sprayed sheet 4. Bake at 350 for 15 minutes 5. Turn and bake approx. 10 minutes until slightly browned

93

AMBROSIA Makes about 4 cups (4 servings)

This colorful fruit salad may be made up to a day in advance if you add the banana just before serving. Fruit-sweetened desserts not only satisfy a sweet tooth, they’re full of health-promoting antioxidants. In this case, you’re better off opting for dessert!

Ingredients:

2 oranges, peeled and chopped 2 cups pineapple chunks 1 banana, sliced ¼ cup unsweetened shredded dried coconut 2 to 4 T dried cranberries 1 Tbsp water ½ tsp almond extract

Directions:

1. Combine the oranges, pineapple, banana, coconut, and cranberries in a medium bowl. 2. Combine the orange juice concentrate, water, and almond extract in a small bowl. Pour over

the fruit and toss until evenly distributed. Stored in a covered container in the refrigerator, leftover Ambrosia (without the banana) will keep for up to 2 days.

Nutrition Information Per serving (1 cup)

188 calories 2.4 g fat 1.8 g protein 3.9 g fiber 11.5% calories from fat 1.9 g saturated fat 43.3 g carbohydrate 0 mg cholesterol 35.3 g sugar 17 mg sodium 49 mg calcium 0.7 mg iron 61.5 mg vitamin C 88 mcg beta-carotene 0.3 mg vitamin E

Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb

94

BLACK BEAN GLUTEN STEAKS

Ingredients:

2 C drained Cooked Black Beans 1 Medium Onion chopped ½ Cup Quick Oats ½ Cup Nutritional Yeast Flakes 1 tsp Garlic Powder 1 tsp Onion Powder 1 tsp McKay’s Beef Style Flavoring 1 tsp Salt 1 ½ Cups Cold Water ¼ Cup Olive Oil ½ Cup Whole Wheat Flour 2 Cups Gluten Flour

Broth:

1 ½ Cups Diced Tomatoes 1 Medium Diced Onion ¾ Cups Bragg’s Liquid Aminos or Soy Sauce 2 Tb McKay’s Beef Style Flavoring 12 Cups Water

Directions:

1. Place black beans, onions, oats, nutritional yeast flakes, seasonings, cold water and olive oil in blender. Blend until smooth. Pour into a large bowl.

2. Add the whole wheat flour and gluten flour. Stir until all mixed. 3. Knead by hand until all flours are incorporated. 4. Form into a long roll about 2 ½ inches in diameter. Slice ½ inch thick. 5. Pat gluten pieces into circles and drop into large kettle of boiling broth. Boil gently for 30-35

minutes. Reduce heat and continue cooking for 60 minutes. Let cool.

These can be frozen individually on a cookie sheet. When frozen place all in a ziplock bag until ready to use. Freezing them individually prevents them from sticking together.

95

CRUNCHY SOY-CORN SALAD

Ingredients:

1 12 oz package shelled green soybeans (edamame), thawed 16 oz sweet corn (white or yellow) 1 cup jicama cut in ¼ inch cubes (or substitute water chestnuts) ⅔ cup celery, diced ½ cup sweet red pepper, diced ⅓ cup green onion, ¼” slices 1 Tbsp minced fresh parsley (or try cilantro)

Dressing:

5 T fresh lemon juice 1 T honey 1½ tsp salt ¼ tsp garlic powder ¼ tsp dry basil 1/8 tsp dried dill weed

Directions:

1. Mix corn, soybeans, jicama, celery, red pepper, onion and parsley. 2. Combine dressing ingredients. 3. Mix dressing with vegetables, chill and serve. Note: I did not thaw the corn and edamame in advance—since I made the salad a day ahead I knew they would be thawed by the time it was served, so I just mixed them frozen into the salad.

Recipe from Vital Vittles by Heather Leno (see www.HeaterLeno.com)

DILLY CARROTS and GREEN BEANS Makes about 7 servings

Ingredients:

½ lb fresh green beans, washed, trimmed an left whole (appx 3 cups) (I usually use frozen beans that are cut) ¾ cup boiling water. (I use less) 1 tsp sugar (or a sprinkle of stevia) ½ tsp salt ½ tsp dill weed 4 medium carrots, cut in thin 2-3 inch strips

Directions:

1. Add green beans, sugar, salt and dill to boiling water. 2. Simmer 5 minutes. Add carrots to green beans. 3. Simmer until both are done, about 10 minutes. Serve hot.

96

EASY BEAN SALAD

The simplicity and widespread enjoyment of this salad have made it a Cancer Project classic. Plus, it has lots of fiber to help move carcinogens and excess cholesterol and hormones out of your body to improve overall health.

Ingredients:

1 ½ cups cooked or canned kidney beans, rinsed and drained 1 ½ cups cooked or canned pinto beans, rinsed and drained 1 ½ cups cooked or canned black-eyed peas, rinsed and drained 1 10 oz pkg frozen lima beans (preferably Fordhook), thawed,

or 1 ½ cups cooked or canned lima beans, rinsed and drained, or 1 ½ cups cooked green soybeans (shelled edamame)

1 cup frozen corn, thawed, or cooked fresh corn, chilled 1 large red bell pepper, diced ½ medium red onion, diced ½ cup low-fat or fat-free Italian salad dressing 1 tsp salt 1 tsp ground black pepper

Directions:

1. Combine all of the ingredients in a large bowl and toss gently. 2. Serve cold or at room temperature. Stored in a covered container in the refrigerator, leftover Easy Bean Salad will keep for up to 3 days.

Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb

FIVE MINUTE CAROB CAKE

Ingredients:

1 cup Florida Crystals (raw sugar) 1½ cup unsifted, unbleached white flour ½ tsp salt ¼ cup carob powder 1 tsp baking soda 1 T lemon juice ⅓ cup oil 1 tsp almond flavoring 1 cup cold water + 1 tsp Roma = (steeped then cooled)

Directions:

1. Mix ingredients in order given. 2. Pour mixture into ungreased square cake pan. 3. Bake for 30-35 minutes. 4. Frost or serve plain with berries.

97

GRILLED BEAN BURGERS

Ingredients:

1 large onion, chopped 4 minced garlic cloves 1 med carrot, shredded 1 ½ tsp chili powder 1 tsp cumin 2 cups black beans (15 oz can rinsed) 1 ½ cups quick-cook oats 1 Tbsp Dijon mustard 1 Tbsp reduced sodium soy sauce 1 Tbsp ketchup ¼ tsp pepper

Directions:

1. In non-stick pan coated with cooking spray, sauté onion and garlic on low heat about 2 minutes.

2. Add carrot, chili powder, cumin. Cook 2 more minutes. 3. Partially mash beans. Stir in Oats, mustard, soy sauce and ketchup. 4. Add to carrot mixture. 5. Form into 8 patties. 6. Spray grill with cooking spray. Grill covered 4-5 minutes on each side or until heated

through. 7. Serve on buns with lettuce (try bok choy leaves for a delightfully different flavor) and salsa.

IT’S EASY BEING GREEN SMOOTHIE

Ingredients:

16 oz fresh squeezed OJ (or 3-4 fresh oranges) 2 bunches of Curly Kale (approximately 16 oz) 2 frozen, ripe bananas 1-2 cups frozen mango Mint leaves to taste (optional)

Directions:

1. In high speed blender, blend OJ (or oranges) with kale until smooth. 2. Add frozen fruit until completely blended and thick. For a creamsicle taste use half OJ and half unsweetened almond milk. From www.chefajshealthykitchen.com © Copyright 2010

98

LEMON ZUCCHINI, CHICKPEA and LIMA BEAN SALAD

Every spoonful of this chopped salad includes a medley of fresh zucchini, buttery lima beans and chickpeas. ½ cup of zucchini contains 19% of the recommended amount of manganese, which activates the body’s fat burning enzymes, resulting in a faster metabolism. The zucchini vegetable is low in calories and contains useful amounts of folate, potassium and vitamin A. One hundred grams of mature boiled chickpeas contains 164 calories, 2.6 grams of fat (of which only 0.27 grams is saturated), 7.6 grams of dietary fiber, and 8.9 grams of protein. Chickpeas are also a significant source of calcium (190 mg/100 g). Some sources quote it as equal to yogurt and close to milk. One cup (156 grams) of lima beans contains 61.% of the Daily Value of vitamin C, 15% of protein, 35% of dietary fiber, 5% of calcium and 27% of iron.

Ingredients:

10 oz pkg frozen baby lima beans, blanched 15 oz can chickpeas, drained and rinsed 2 med zucchini, quartered lengthwise and cut crosswise into ¼ inch thick slices 4-5 Romaine or red lettuce leaves, cut into strips 2 Tbsp vegetarian Parmesan cheese 2 Tbsp chopped fresh basil 2 lemons – juiced 4 Tbsp extra virgin olive oil ¼ tsp red pepper flakes ¾ tsp coarse salt ¼ small red onion cut in slivers

Directions:

1. Combine lima beans, chickpeas, zucchini, onion, Vegetarian Parmesan cheese and chopped basil.

2. Add lemon juice, oil, red pepper flakes and toss to combine. 3. Refrigerate for at least an hour. 4. Add lettuce leaves just before serving. Garnish with basil sprigs.

Recipe from Joy Hyde

RAW SWEET POTATO SALAD

Ingredients:

3 clean sweet potatoes 1 can crushed pineapple in juice 1 tsp cinnamon ¼ tsp cloves ¼ tsp allspice ½ cup chopped nuts ½ cup raisins

Directions:

1. Shred raw sweet potatoes. 2. Add other ingredients 3. Let marinate 2-3 hours before serving

99

ROASTED RED PEPPER HUMMUS Makes about 2 cups (8 servings)

Spread hummus on whole wheat pita bread or serve it as a dip for vegetables. This version is lower in fat than most commercial brands, which is important when it comes to reducing hormone dependent cancer risk and keeping your immune system operating smoothly. Keep whole wheat pita and cut veggies on hand for a quick meal or snack.

Ingredients:

1 ½ cups cooked or canned chickpeas, rinsed and drained ½ cup roasted red bell peppers packed in water, drained 3 green onions, sliced ¼ cup freshly squeezed lemon juice 1 T tahini 3 garlic cloves, minced or pressed 1 tsp ground cumin ½ tsp ground black pepper ¼ cup bean cooking liquid or vegetable broth (optional)

Directions:

1. Place the chickpeas, red peppers, green onions, lemon juice, tahini, garlic, cumin, and pepper in a food processor or blender and process until smooth. Add the bean cooking liquid as needed to facilitate processing and achieve a smoother consistency.

2. Stored in a covered container in the refrigerator, leftover Roasted Red Pepper Hummus will keep for up to 3 days.

Nutrition Information Per serving (¼ cup)

80 calories 2.1 g fat 3.9 g protein 2.8 g fiber 23.3% calories from fat 0.03 g saturated fat 12.5 g carbohydrate 0 mg cholesterol 1.4 g sugar 32 mg sodium 36 mg calcium 1.6 mg iron 23.5 mg vitamin C 299 mcg beta-carotene 0.4 mg vitamin E

Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb

100

SPINACH, BEET & ORANGE SALAD with AGAVE DRESSING

Beets pair beautifully with citrus, and this salad is a delicious example. Beets come in a variety of colors – not only several shades of red and purple, but also pink, yellow, and even white! And have you ever wondered what to do with those beautiful green leafy beet tops? They don’t have to go to waste; the tops are very nutritious and can be lightly steamed or served fresh in a salad mix.

Ingredients:

2 small beets, scrubbed and trimmed, stems removed 6 cups baby spinach 2 medium oranges, peeled and cut into sections

Directions:

1. Preheat oven to 400 F. 2. Wrap each beet in foil to seal. 3. Place beets on a baking sheet. Roast beets until fork tender; this may take as little as 40

minutes or as much as 1 hour and 20 minutes depending on the size of the beets. 4. Let beets cool, unwrap, and peel beets under running water. 5. Cut beets into bite-size wedges. 6. Arrange spinach on a platter and top with beets and oranges.

Dressing:

4 Tbsp rice vinegar 2 Tbsp agave nectar 2 tsp paprika 2 tsp grated fresh ginger ½ tsp chili powder Juice of 1 lime

To prepare the dressing:

1. Add vinegar, agave nectar, paprika, ginger, and chili powder to a saucepan and bring to a boil.

2. Add lime juice. 3. Let dressing cool and drizzle over spinach salad. Nutrition Information Per serving (1/4 of recipe)

89 calories 0.5 g fat 2.5 g protein 3.5 g fiber 5% calories from fat 0.1 g saturated fat 20.6 g carbohydrate 0 mg cholesterol 13.5 g sugar 59 mg sodium 100 mg calcium 2.3 mg iron 51.1 mg vitamin C 2947 mcg beta-carotene 1.5 mg vitamin E

Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb

101

WHITE BEAN SPREAD with SUN-DRIED TOMATOES Makes 6 servings

This luscious spread uses no added fat. The sun-dried tomatoes give it a wonderful smoky flavor and add the cancer-fighting antioxidant lycopene. Spread it on low-fat crusty bread or use it as a dip for baked pita chips.

Ingredients:

6 sun-dried tomatoes (not packed in oil) 1 cup boiling water 1 ½ cups cooked or canned great northern beans, rinsed and drained 1 tsp finely chopped fresh rosemary, or 1 tsp dried rosemary, crumbled 1 tsp freshly squeezed lemon juice 2 garlic cloves, minced or pressed, or ½ tsp garlic powder ½ tsp salt ½ tsp dried sage ½ cup bean cooking liquid or vegetable broth (optional)

Directions:

1. Place the sun-dried tomatoes in a heatproof bowl and pour the boiling water over them. Let soak until softened, about 10 minutes. Drain, thinly slice, and set aside.

2. Combine the beans, rosemary, lemon juice, garlic salt, and sage in a food processor and process until smooth. If desired, add some or all of the bean cooking liquid for a creamier texture.

3. Stir in the sun-dried tomatoes. 4. Taste and add more salt or lemon juice if needed. Stored in a covered container in the refrigerator, leftover White Bean Spread with Sun-Dried Tomatoes will keep for up to 3 days. Nutrition Information Per serving

74 calories 0.2 g fat 5 g protein 3.3 g fiber 2.9% calories from fat 0.1 g saturated fat 13.6 g carbohydrate 0 mg cholesterol 0.9 g sugar 361 mg sodium 49 mg calcium 2 mg iron 1.4 mg vitamin C 11 mcg beta-carotene 0.5 mg vitamin E 688 mcg lycopene

Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb

102

ZIPPY YAMS and BOK CHOY Makes 4 servings

Yams are packed with beta-carotene, vitamin c, vitamin B6, and dietary fiber, all of which promote good health and protect against illness. They are also suitable for people with diabetes as they have a lower glycemic index than other potatoes. Vegetarian Worcestershire sauce is readily available at most health food stores and some chain grocery stores.

Ingredients:

2 small yams, cut into bite-size chunks 1 onion, quartered and sliced 2 large garlic cloves, minced 1 Tb vegetarian Worcestershire sauce ½ tsp Thai chili paste 2 small heads bok choy, finely sliced 1 juice of ½ lemon

Directions:

1. Put yams in a deep skillet and just cover them with water. 2. Cover skillet and boil yams for 5 to 10 minutes, until soft when pierced with a fork. 3. Add onion and garlic and continue to simmer until about half of the water has boiled away. 4. Add vegetarian Worcestershire sauce, chili paste, and bok choy. 5. Simmer until bok choy is soft. 6. Sprinkle lemon juice over the mixture and serve.

Nutrition Information Per serving

88 calories 0.6 g fat 6 g protein 4.8 g fiber 6.3% calories from fat 0.1 g saturated fat 17.5 g carbohydrate 0 mg cholesterol 7.4 g sugar 172 mg sodium 315 mg calcium 3.8 mg iron 91 mg vitamin C 12,247 mcg beta-carotene 0.6 mg vitamin E

Recipe from The Get Healthy, Go Vegan Cookbook by Neal Barnard, M.D. and Robyn Webb

103

INDEX

1 15 BEAN SOUP, 87

A AGAR CHEESE, 25 ALFREDO SAUCE, 25 AMBROSIA, 93 APPLE ICING BREAD, 65 APPLES

APPLE ICING BREAD, 65 APPLE SPICE TIMBALE CAKE, 65 APPLES–N–RICE, 3 BAKED APPLES, 3 BAKED BARLEY WITH APPLES, 3

ASIAN LETTUCE WRAPS, 37 AVACADO MAYO, 25

B BAKED POTATO TOPPINGS, 60 BANANAS

BANANA DATE COOKIES, 66 BANANA ROLL-UPS, 4

BARLEY BAKED WITH APPLES, 3

BEAN COOKING TIMES, 38 BEAN SALSA, 26 BEAN SEASONINGS, 37 BEAN VARIATIONS, 39 BEANS

15 BEAN SOUP, 87 BEAN SALSA, 26 BEAN VARIATIONS, 39 BLACK BEAN GLUTEN STEAKS, 94 BLACK BEANS, 40 BREAKFAST BEANS, 5 GRILLED BEAN BURGERS, 97 LEMON ZUCCHINI, CHICKPEA and LIMA

BEAN SALAD, 98 LIMA BEANS with DILL, 45 LIMA BEANS with DILL and ONION, 45 MUNG BEAN SALAD, 58 WHITE BEAN SPREAD with SUN-DRIED

TOMATOES, 101 BEETS, ROASTED, 57 BLACK BEAN GLUTEN STEAKS, 94 BLACK BEANS, 40 BLUEBERRY

BLUEBERRY PIE, 66 BLUEBERRY SPELT WAFFLES, 6 BLUEBERRY WAFFLE TOPPING, 4

BOK CHOY ZIPPY YAMS and BOK CHOY, 102

BREAD APPLE ICING BREAD, 65 FAT-FREE MULTI-GRAIN (ONE LOAF), 13

MULTI-GRAIN (LARGE BATCH), 12 WHOLE WHEAT (ONE LOAF), 13 WHOLE WHEAT, LARGE BATCH, 10

BREAKFAST BONANZA COOKIES, 67 BROWNIES

FUDGY CAROB, 73 BUCKWHEAT & FLAX PANCAKES, 15 BURGER DELIGHT, 40 BURGERS

BURGER DELIGHT, 40 CRUISERS (Quick Patties), 42 GARDEN NUT BURGERS, 43 GRILLED BEAN BURGERS, 97 ZUCCHINI BURGERS, 50 ZUCCHINI PATTIES, 51

C CAKE

APPLE SPICE TIMBALE CAKE, 65 FIVE MINUTE CAROB CAKE, 96

CANDY CAROB CHIP CANDY, 87

CAROB CAROB CHIP CANDY, 87 CAROB CRACKED WHEAT, 5 CAROB PIE, 67 FIVE MINUTE CAROB CAKE, 96 FUDGY CAROB BROWNIES, 73

CAROB CHIP CANDY, 87 CAROB CRACKED WHEAT, 5 CAROB PIE, 67 CARROTS

DILLY CARROTS and GREEN BEANS, 95 CASHEW

CASHEW DILL DIP/DRESSING, 26 CASHEW MAPLE CRÈME, 68 CASHEW PIMENTO CHEESE SPREAD, 27 CASHEW SAUCE, 44 CASHEW TOFU FRENCH TOAST, 5

CEREAL DR. DIEHL'S 7-GRAIN CROCKPOT CEREAL,

16 DRY CEREAL OPTIONS, 20 RAW BREAKFAST CEREAL, 15 WHEAT BERRY CEREAL, 19

CHEESE AGAR CHEESE, 25 MOCK MOZZARELLA SPREAD, 29 MOZZARELLA YOU CAN SLICE, 30 PARMESAN CHEESE SUBSTITUTE, 30 TOFU CREAM CHEESE, 31 VELVET CHEESE, 32

CHEESECAKE TROPICAL CHEESECAKE, 76

CHIA CHEWY CHIA-OATMEAL BARS, 69

CHICKEN SEITAN CHICKEN BREASTS, 90

CHICKEN SEASONING, HOMEMADE, 27

104

CHICKPEA ala KING, 41 CHICKPEA CUTLETS, 41 CHILI, 42 COLE SLAW, 57 CONFETTI SALAD, 92 COOKIES

BANANA DATE COOKIES, 66 BREAKFAST BONANZA COOKIES, 67

COOKING WHOLE GRAINS, 21 CORN

CORN BUTTER, 27 CORN OAT WAFFLES, 6 CRUNCHY SOY-CORN SALAD, 95 OUTRAGEOUS CORN MUFFINS, 69

COUNTRY STYLE GRAVY, 27 COUSCOUS

VEGGIE COUSCOUS, 49 CRACKED WHEAT

CAROB CRACKED WHEAT, 5 CREME

CASHEW MAPLE CRÈME, 68 CRUISERS, 42 CRUNCHY SOY-CORN SALAD, 95

D DELIGHTFUL TOFU DILL SPREAD, 28 DILLY CARROTS and GREEN BEANS, 95 DIPS

CASHEW DILL DIP/DRESSING, 26 MOCKAMOLE, 89 WHITE BEAN SPREAD with SUN-DRIED

TOMATOES, 101 DR. DIEHL'S LASAGNA, 43 DRESSINGS

CASHEW DILL DIP/DRESSING, 26 ITALIAN DRESSING, GOOD SEASON’S, 28

DRIED FRUIT BALLS, 70 DRIED FRUIT JAM, 28

E EASY BEAN SALAD, 96 EMULSIFIED NUT BUTTER, 7

F FAT-FREE

FAT-FREE MULTI-GRAIN (ONE LOAF), 13 Kathy's FAT FREE PIMENTO CHEESE

SPREAD, 27 FIVE MINUTE CAROB CAKE, 96 FLAX

BUCKWHEAT & FLAX PANCAKES, 15 FRENCH TOAST

CASHEW TOFU FRENCH TOAST, 5 FRUIT

AMBROSIA, 93 DRIED FRUIT BALLS, 70 FRUIT CRISP, 7 FRUIT PIZZA, 70 FRUIT SHAKES, 71 FRUIT SMOOTHIE, 72

POLYNESIAN FRUIT BARS, 75 STUFFED MEDJOOL DATES, 75

FUDGY CAROB BROWNIES, 73

G GARBANZOS

CHICKPEA ala KING, 41 CHICKPEA CUTLETS, 41 EASY BEAN SALAD, 96 HUMMUS, 29 LEMON ZUCCHINI, CHICKPEA and LIMA

BEAN SALAD, 98 ROASTED RED PEPPER HUMMUS, 99

GARDEN NUT BURGER, 43 GARDEN VEGETABLE SOUP, 55 GARLIC, ROASTED, 57 GLUTEN

BLACK BEAN GLUTEN STEAKS, 94 GOOD SEASON’S ITALIAN DRESSING, 28 GRAINS

QUINOA and BEAN SPROUT SALAD, 59 GRANOLA

GRANOLA RECIPE, 8 NOSOCA PINES, 8 SANDRA’S YUMMY, 9

GRAVY COUNTRY STYLE GRAVY, 27 MARVELOUS MUSHROOM SAUCE, 88

GREAT GREENS, 58 GREEN BEANS

DILLY CARROTS and GREEN BEANS, 95 GRILLED BEAN BURGERS, 97

H HAYSTACKS, 43 HOMEMADE CHICKEN SEASONING, 27 HUMMUS

HUMMUS, 29 ROASTED RED PEPPER HUMMUS, 99

I IT’S EASY BEING GREEN SMOOTHIE, 97

K KALE SOUP, 55

L LASAGNA

DR. DIEHL'S LASAGNA, 43 SPINACH LASAGNA or MANICOTTI, 44

LEMON ZUCCHINI, CHICKPEA and LIMA BEAN SALAD, 98

LENTIL SOUP, 56 LIMA BEANS with DILL, 45 LIMA BEANS with DILL and ONION, 45 LO MEIN, 46

105

M MANNA EGG SALAD TOFU SPREAD, 29 MARVELOUS MUSHROOM SAUCE, 88 MEAT ALTERNATIVES

BLACK BEAN GLUTEN STEAKS, 94, 97 SEITAN CHICKEN BREASTS, 90 VEGANDAD’S HOMEMADE SAUSAGES, 91

MILLET MILLET CRUMBLE, 11 MILLET PUDDING, 11 MILLET PUDDING PARFAIT, 11 MILLET TOMATO LOAF, 46 SIMPLE MILLET, 17

MOCK MOZZARELLA SPREAD, 29 MOCKAMOLE, 89 MOZZARELLA YOU CAN SLICE, 30 MRS. PRO'S FAMOUS MARINARA SAUCE, 47 MUFFINS

OUTRAGEOUS CORN MUFFINS, 69 MUNG BEAN SALAD, 58

N NOODLES

LO MEIN NOODLES, 46

O OATMEAL

BAKED OATMEAL, 4 CHEWY CHIA-OATMEAL BARS, 69

OATS CORN OAT WAFFLES, 6

P PANCAKES

BUCKWHEAT & FLAX PANCAKES, 15 PARMESAN CHEESE SUBSTITUTE, 30 PASTA

SPINACH LASAGNA or MANICOTTI, 44 ZUCCHINI PASTA, 50

PERFECT PEA SOUP, 56 PIE

BLUEBERRY PIE, 66 CAROB PIE, 67 LEMON PIE #1, 74 LEMON PIE #2, 74

PIE CRUST GRANOLA CRUMB CRUST, 74

PIZZA FRUIT PIZZA, 70 PIZZA, 47

POTATOES BAKED with TOPPINGS, 60 SCALLOPED, 60

Q QUINOA

BASIC QUINOA, 14 ENHANCED QUINOA, 14

QUINOA and BEAN SPROUT SALAD, 59 QUINOA SALAD, 59

R RAW BLENDER BREAKFAST MEAL, 16 RAW WALNUT SPREAD, 88 RED PEPPERS

ROASTED RED PEPPER HUMMUS, 99, 102 RICE

APPLES–N–RICE, 3 TOFU RICE, 48

ROASTED BEETS, 57 ROASTED GARLIC, 57 ROASTED RED PEPPER HUMMUS, 99 ROASTED VEGETABLES, 61

S SALADS

AMBROSIA, 93 COLE SLAW, 57 CONFETTI SALAD, 92 CRUNCHY SOY-CORN SALAD, 95 EASY BEAN SALAD, 96 LEMON ZUCCHINI, CHICKPEA and LIMA

BEAN SALAD, 98 MUNG BEAN SALAD, 58 QUINOA and BEAN SPROUT SALAD, 59 QUINOA SALAD, 59 SPINACH, BEET & ORANGE SALAD with

AGAVE DRESSING, 100 SALT SUBSTITUTE, 31 SAUCES

ALFREDO SAUCE, 25 CASHEW SAUCE, 44 COUNTRY STYLE GRAVY, 27 MARVELOUS MUSHROOM SAUCE, 88 MRS. PRO'S FAMOUS MARINARA SAUCE, 47

SAUSAGE UN-SAUSAGE, 17 VEGANDAD’S HOMEMADE SAUSAGES, 91

SCALLOPED POTATOES, 60 SEASONINGS

BEAN SEASONING, 37 HOMEMADE CHICKEN SEASONING, 27 SALT SUBSTITUTE, 31 SLICED TOFU SEASONING, 92

SEITAN CHICKEN BREASTS, 90 SHAKES

FRUIT SHAKES, 71 SLICED TOFU SEASONING, 92 SLOPPY JOES, 48 SMOOTHIES

IT’S EASY BEING GREEN SMOOTHIE, 97 SOUP

15 BEAN SOUP, 87 GARDEN VEGETABLE SOUP, 55 KALE SOUP, 55 LENTIL SOUP, 56 PERFECT PEA SOUP, 56

SOY CRUNCHY SOY-CORN SALAD, 95

SPELT

106

BLUEBERRY SPELT WAFFLES, 6 SPINACH

SPINACH LASAGNA or MANICOTTI, 44 SPINACH, BEET & ORANGE SALAD with

AGAVE DRESSING, 100 VEGAN SPINACH DIP, 33

SPINACH LASAGNA or MANICOTTI, 44 SPINACH, BEET & ORANGE SALAD with

AGAVE DRESSING, 100 SPREADS

AVACADO MAYO, 25 CASHEW PIMENTO CHEESE SPREAD, 27 CORN BUTTER, 27 DELIGHTFUL TOFU DILL SPREAD, 28 DRIED FRUIT JAM, 28 HUMMUS, 29 MANNA EGG SALAD TOFU SPREAD, 29 MOCK MOZZARELLA SPREAD, 29 MOCKAMOLE, 89 RAW WALNUT SPREAD, 88 SUN CREAM, 30 TOFU EGGLESS SALAD, 32 WHITE BEAN SPREAD with SUN-DRIED

TOMATOES, 101 SUN CREAM, 30

T TAMALE PIE, 48 TOFU

CASHEW TOFU FRENCH TOAST, 5 DELIGHTFUL TOFU DILL SPREAD, 28 MANNA EGG SALAD TOFU SPREAD, 29 SCRAMBLED TOFU, 18 SIMPLE SCRAMBLED TOFU, 17 SLICED TOFU SEASONING, 92 TOFU CREAM CHEESE, 31 TOFU EGGLESS SALAD, 32 TOFU RICE, 48

TROPICAL CHEESECAKE, 76

U UN-SAUSAGE, 17

V VANILLA SOY MILK, 18 VEGAN SPINACH DIP, 33 VEGANDAD’S HOMEMADE SAUSAGES, 91 VEGETABLES

GREAT GREENS, 58 ROASTED, 61 ROASTED BEETS, 57 ROASTED GARLIC, 57

VEGGIE COUSCOUS, 49 VEGGIE STIR FRY, 49 VELVET CHEESE, 32

W WAFFLES

BLUEBERRY SPELT, 6 BUCKWHEAT & FLAX, 15 CORN OAT, 6

WALNUTS RAW WALNUT SPREAD, 88

WHEAT BERRIES WHEAT BERRY CEREAL, 19

WHEAT, CRACKED CAROB CRACKED WHEAT, 5

WHITE BEAN SPREAD with SUN-DRIED TOMATOES, 101

WRAPS ASIAN LETTUCE WRAPS, 37

Y YAMS

ZIPPY YAMS and BOK CHOY, 102

Z ZIPPY YAMS and BOK CHOY, 102 ZUCCHINI

LEMON ZUCCHINI, CHICKPEA and LIMA BEAN SALAD, 98

ZUCCHINI BURGERS, 50 ZUCCHINI PASTA, 50 ZUCCHINI PATTIES, 51

OUR THANKS TO: Lee Memorial Medical Office Center

Colonial Country Club Edison College

Heritage Palm Golf &Country Club

The Omni Fitness Club Rapallo Country Club

Unity Church &

Fort Myers Better Living Center For always providing the space and support

for our CHIP program.

A Heart Felt Thanks!!!!