Articles

Veggies Take Center State at your 4th of July Cookout

Tips for a Tasty Vegetarian Thanksgiving
Remembering the Reasons for a Vegetarian Season
Different types of vegetarians
Recipes
A New Take on Potato Au Gratin
Apple Berry Corn Cakes
Apple Cider Nut Bread
Cauliflower Rice with Pine Nuts
Chocolate Tofu Pop Up
Citrus Dressing
Confetti Chili
Corn Dumpling Soup
Cranberry Salad with Toasted Pecans
Delectable Italian Sauce
Extraordinary Mushroom Spread
Fine Oat Maple Cakes
Fruit and Rice Warm Me Up
A Little Fruity Nut Salad
Melon Shake Up
No Rise Rolls
Roasted Veggie Medley and Bean Soup
Apple Banana Single Sandwich
Glass Jar Granola
Lima Bean and Split Pea Consomm
Apricot Breakfast Bread
Best Ever Red Salad
Eggplant Smothered Pasta
Fresh Fruit Extravaganza
Glazed Rum Pudding Muffin Cakes
Not Mama's Rice Pudding
One Dilly of a Potato
Silly Summer Soup
Simple Pasta with Onion Sauce
Sinfully Delicious Fruit Dip
Snuggle Up Wheat Noodles and More
Spinach Packed Tomato Bowls
Squash Smothered Potatoes
Steamed Wild Rice and Asparagus
Stuffed Chestnut Apples
Summer Veggie Grilled Sub

Tofu Joe's
Tortellini and Veggie Surprise
Veggie Chowder Supreme
Warm Up All Over Stew
Links

Veggies Take Center State at your 4th of July Cookout

Your annual 4 th of July cookout is quickly approaching. Whether youre expecting
vegetarian guests, youve newly transitioned to vegetarianism yourself, or youd just
like to incorporate more meatless recipes to give some variety to your cookout menu,
there are all kind of ways to prepare meatless options.
Before beginning, remember that most vegetarian foods are more fragile than meat,
and do not contain as much fat. Therefore, clean and well-lubricated grill is essential to
successfully grilling vegetables. Itd be a shame for those beautifully grilled peppers to
stick to the grill!
Traditionally, vegetables have been considered a side dish in most meals, but at a
cookout they can take center stage as the entre. Almost any kind of vegetable is
great for grilling. Complement your meal by serving them over pasta, rice or polenta.
You can also make them into extraordinary sandwiches with a soy -based cheese and
some freshly baked rolls or bread. Cut the vegetables lengthwise into thin slices in the
case of zucchini and eggplant, or into thick rings, in the case of onions, tomatoes and
peppers. If you'd rather have your veggies in handy bite-size pieces for serving with
pasta and the like, try using a special pan for the grill with small holes that keep the
veggies from falling through the grill and being lost. And probably the easiest way to
grill vegetables on the grill is shish-ka-bob style!
Dont forget to balance out those grilled vegetables with some fresh fruit salads,
perfectly chilled and juicy. Watermelon, strawberries, grapes, and citrus fruits all
complement one another well in a delightful fruit salad prepared with non-dairy
whipped cream. Also use fruits to experiment with some fun smoothies and slushies
for the kids theyre fun and better for them than sugary sodas.

Tips for a Tasty Vegetarian Thanksgiving

If youre hosting Thanksgiving at your house and are expecting vegetarian guests this
year, dont worry about preparing one large meat eating meal, and another separate
vegetarian meal. Most vegetarians do not require a meat equivalent at Thanksgiving.
Yes, traditionally Thanksgiving has largely about the food. But more importantly its
about family, togetherness, happiness and peace. And if this is your first Thanksgiving
after transitioning to a vegetarian lifestyle, try some of these ideas to incorporate
healthy food preparation into your meal that your vegetarian guests, and you as host,
will be thankful for this Thanksgiving:
- Bake some stuffing outside of the turkey.

- Make a small portion of vegetarian gravy.

- Keep cooking utensils separate to prevent "cross-contamination" between meat
foods and vegetarian foods.
- When recipes are adaptable, use substitutions like vegetarian broth, soy margarine
(the formulations without whey are suitable for vegans), soy milk, and kosher
marshmallows which are made without gelatin.
- Use vegetable oils instead of animal fats for frying, and vegetable shortening like
Crisco for pie crust.
- Read ingredients lists carefully on pre-packaged foods, being aware of terms like
gelatin, whey, and "natural flavors" that can be animal-derived.
- Prepare plenty of vegetable and fruit side dishes, but leave them plain.
- Offer plenty of breads, beverages, fresh fruits, an d non-gelatin desserts, which are
suitable without modification for most vegetarians.
- Invite your vegetarian guest to prepare a Tofurky or vegetarian turkey equivalent
entre to share with you the rest of your guests, or if youre hosting Thanksgivi ng,
prepare a small one. Your meat-eating guests might just be curious enough to want to
try it!
- Ask your vegetarian guest for help, tips, or recipes that would complement their
vegetarian choice. You may find that your guest offers to help out in the kitchen or
bring a dish from home. Please don't take a dish from home as an insult to your
cooking; take it as a desire to share traditions at Thanksgiving. Even meat-eating
homes can benefit from a healthy, nutrient-dense vegetarian recipe idea any time of
the year!
- Most importantly make TONS of new, delicious (not overly cooked) vegetables that
are perfectly in season like squashes, sweet potatoes, and green beans, etc.

Remembering the Reasons for a Vegetarian Season

Christmas is a season of peace, love and harmony. Its a time that brings families and
friends together to reconnect and find comfort and happiness being together. Its also
about respect for fellow man, appreciating and embracing one anothers differences.
Take some time over the holiday season to reflect on the reasons for your choice to
become vegetarian, and enforce your commitment and dedication to the vegetarian
lifestyle. What reason, or reasons, helped you decide that vegetarianism was the right
choice for you?
Was it Economic? A meat-based diet can be very expensive. Fresh produce bought in
season can be very affordable, and can be prepared (dried, canned, frozen) so that it
can be enjoyed later in the season.
Was it Ethical? Did you choose not to eat meat because of the meat processing
techniques are incredibly cruel to animals? Do some research on the internet or the
library, visit the PETA website, and youre very likely to find more credible reasoning
that affirms your choice.

Was it Environmental? A vegetarian lifesty le is more environmentally friendly large

ranching operations cause topsoil erosion, coyotes and other natural predators are
destroyed routinely to protect herds of cows which are only slaughtered anyway later
on, and commercial fishing operations are damaging the oceans ecosystems.
Was it to Improve Your Health? Eating a vegetarian diet has been shown to be a very
healthy lifestyle, as it helps fight heart disease, reduces cancer risks, lowers
cholesterol, helps lower blood sugar and reverse the effec ts of diabetes, lowers the
obesity risk, and reduces the risk of osteoporosis, as meat consumption has been
shown to promote bone loss.
And remember: just because its Christmas, it doesnt mean you cant enjoy many of
the same wonderful holiday treats youve become accustomed to, as long as they are
prepared with your vegetarian lifestyle in mind. Breads, cookies prepared with
vegetable shortening, egg substitutes, whole grain flours and soymilks, numerous
choices for vegetable dishes and salads can all be enjoyed by both vegetarians and
non-vegetarians alike during the holiday! So remember the reason for the season,
reaffirm your reasoning for your life choice, and be proud of it, and of yourself.

Different types of vegetarians

Many people think of vegetarians as one homogeneous group that just doesnt eat
meat. But nothing could be further from the truth. There are different categories of
vegetarians as diverse as the reasons for going vegetarian in the first place.
A vegetarian is generally defined as someone who doesnt eat meat. But someone
who is vegetarian could conceivably eat dairy products such as milk, eggs and
cheese. A lacto ovo vegetarian doesnt eat meat, fish or poultry, but does consume
eggs, milk or cheese. A lacto vegetarian consumes milk and cheese products, but
doesnt consume eggs.
A vegan is someone who doesnt consume any animal product or by -product,
including dairy food. They eat only vegetables, fruits, nuts, grains and legumes. They
also dont use animal products, such as leather. Vegans also dont use white sugar
because its often processed with a substance derived from animal bones that whitens
the sugar.
There are other categories within the vegetarian community. Fruitarians, for example,
eat only fruit. Their rationale is that fruits, including fruits such as tomatoes, are selfperpetuating and dont need to be planted to create the food source. They consider it a
way of eating thats most in balance and harmony with the earth, the most natural.
All of the above will eat cooked vegetables, fruits and legumes. There is also a
growing movement towards eating only raw or living foods. This based on the

assumption that cooking food processes most of the nutrients out of it, and to get all
the nutritional value, vitamins and amino acids from food, its best consumed raw, or
juiced. If cooked at all, it should only be cooked to slightly over 100 degrees, so the
nutrients are still retained.

The more restrictive you become with your diet, however, the more educated you need
to become to be sure youre getting all the necessary proteins and vitamins that you
need to maintain good health, especially muscle and heart health.

A New Take on Potato Au Gratin

What You Need:
2 1/2 lbs red potatoes, peeled and cut into s lices
1 medium onion, sliced thin
Salt and pepper to taste
1 t thyme, divided
1 1/2 lbs ripe tomatoes, sliced thin
4 garlic cloves, diced
2 T olive oil
1/2 C white wine
1 C vegetable broth
1 T unsalted butter if desired
How to Make It:
Grease a square casserole dish on the bottom.
Layer the bottom of the casserole with the onion slices.
Lay 1/2 of the potato slices on top of the onions.
Add the salt, pepper and 1/2 t of thyme.
Place the tomato slices on top of that.
Sprinkle with the garlic.
Add more salt and pepper and the remaining 1/2 t of thyme.
Place the remaining potato slices on top.
Spread the olive oil evenly over the casserole.
Add the wine.
Place enough broth in the casserole to bring the liquid 3/4 up the sides of the casserole.
Dot the top with butter if desired.
Preheat oven to 375 degrees.
Cover the casserole with foil.
Bake 45 minutes.
Remove the foil and check to make sure the top layer of potatoes are starting to tender.
They should be moist to the touch.
Continue baking uncovered for 45 minutes or until golden brown.
When done you should be able to insert a knife through the middle with no resistance.

Apple Berry Corn Cakes

What You Need:
1 C whole grain cornmeal
1/2 C whole wheat flour
1/4 C wheat germ
1 1/2 t baking soda
2/3 C low fat buttermilk
1/4 C & 3 T frozen concentrate apple juice
2 egg whites, slightly beaten
1/4 C canola oil
1 2/3 C fresh blueberries
Canola non stick cooking spray
How to Make It:
Prepare a muffin tin by spraying each cup with the cooking spray.
Preheat oven to 400 degrees.
Place the cornmeal, flour, wheat germ and baking soda in a large mixing bowl.
Mix together.
Place the buttermilk in another mixing bowl.
Stir in the juice, egg whites and oil being sure to mix well.
Slowly add the buttermilk mixture to the cornmeal mixture.
Stir just until the dry mixture is moistened.
Gently fold in the blueberries.
Place batter in each muffin cup filling 2/3 full.
Bake 18 minutes or until golden brown and toothpick inserted in the center comes out clean.
Cool before removing from tin.

Apple Cider Nut Bread

What You Need:
2 C unbleached flour
1 C sugar
1 t baking powder
1 t baking soda
1 t cinnamon
1 t ginger
1/4 t ground cloves
1/4 t nutmeg
1/2 C pecans, chopped fine
1/2 t salt
2 lg. eggs
1/2 C canola oil
1 C unsweetened applesauce
1/4 C apple cider
How to Make It:
Place the flour, sugar, baking powder, baking soda, cinnamon, ginger, cloves, nutmeg and salt
in a large mixing bowl.
Mix together.
Add in the nuts.
Stir to combine.
In a separate bowl place the egg, oil, applesauce, and apple cider.
Beat with an electric mixer until well blended.
Add to the dry ingredients.
Stir until completely moistened.
Preheat oven to 350 degrees.
Grease and flour a loaf pan.
Pour the batter into the loaf pan.
Bake 60 minutes or until a toothpick inserted in the center comes out clean.
Allow to cool completely before slicing.

Cauliflower Rice with Pine Nuts

What You Need:
7 C water
3 T olive oil
1 medium onion, chopped fine
2 garlic cloves, chopped fine
4 C small cauliflower florets
1/4 C dark raisins
2 C Arborio rice
1 C dry white wine
1/3 C lightly toasted pine nuts
2 T unsalted butter
Salt and pepper to taste
How to Make It:
Bring the water to a light simmer over low heat.
Place the olive oil in a Dutch oven over medium high hea t.
Add the onion and garlic.
Cook 8 minutes or just until the onion begins to turn golden.
Add the cauliflower and raisins.
Cook 2 minutes stirring occasionally.
Place in the rice in the pan.
Cook 2 minutes while stirring continuously with a wooden spoon.
You want the rice to be mixed in well with the other ingredients.
Add the wine and cook until all the liquid is absorbed.
Add 1 C of the hot water.
Stir until absorbed.
Continue adding 1 C of water and allowing it to be absorbed each time before adding mo re.
When you have 1 C of water left stir it into the rice mixture.
Add the pine nuts and butter and stir well to combine.
Stir in the salt and pepper to taste.
Serve immediately.

Chocolate Tofu Pop Up

What You Need:
1 C chocolate chips
1 lb tofu, firm and water packed
1/2 C cocoa
3/4 C honey
3 T Grand mariner
1 t vanilla
1/2 C soy milk
1/2 C unbleached white flour
1 t baking powder
How to Make It:
Place the chocolate chips in a microwave safe bowl.
Microwave 1 minute at a time until completely melted a nd smooth being sure to stir after each
minute.
Place the tofu, cocoa powder, honey, Grand mariner, vanilla, soy milk, flour and baking
powder in a blender.
Blend until creamy.
Add the melted chocolate chips and puree.
Spray a souffl pan with a non stick cooking spray.
Pour the batter into the souffl pan.
Preheat oven to 350 degrees.
Bake 40 minutes or until completely puffed up.
Cool 5 minutes before removing from pan.

Citrus Dressing
What You Need:
2 T lemon juice
1/4 C lime juice
3 T frozen orange juice concentrate
1 1/2 t red wine vinegar
1 garlic clove, minced
1/4 t sugar
1/2 t salt
1/8 t pepper
1/2 C olive oil
How to Make It:
Place all the ingredients into a shaker.
Close tightly.
Shake making sure all the ingredients are mixed together well.
Let stand 30 to 40 minutes before using.

Confetti Chili
What You Need:
2 T olive oil
2 lg. onions, chopped
6 garlic cloves, minced
2 lg. red bell peppers, chopped
1 lg. yellow bell pepper, chopped
1 jalapeno pepper, chopped
4 T chili powder
1 T ground cumin
4 C water
1/2 C bulgur
1 square unsweetened chocolate, grated
1 (28 oz) can diced tomatoes, drained
4 (15 oz) cans black beans, drained and rinsed
1 (10 oz) pkg. frozen croon
1 medium red onion, chopped
How to Make It:
Place the oil in a large pot over medium heat.
Add the onions and garlic and cook about 3 minutes, stirring often.
Add the bell peppers, jalapeno, chili powder and cumin.
Cook an additional 5 minutes or until peppers are tender.
Add the water, bulgur, chocolate, tomatoes and beans.
Adjust heat to high and bring to a rapid boil.
Once boiling place temperature on low, cover and cook 25 minutes.
Add the corn.
Stir well to combine.
Cook an additional 10 minutes.
Sprinkle with the onion just before serving.

Corn Dumpling Soup

What You Need:
1/4 C olive oil
2 T unsalted butter
2 medium onions, chopped
4 garlic cloves, minced
2 bay leaves
4 cloves
Cayenne pepper to taste
12 C vegetable stock
1 t salt
1/2 t pepper
1 (28 oz) can diced tomatoes
1 (15 oz) can pinto beans, drained
2 medium carrots, sliced thin
2 medium potatoes, chopped
1 C butternut squash, chopped
1 C parsley, finely chopped
2 C frozen corn
1 C unbleached flour
2 T cornmeal
2 t baking powder
1 t sugar
1/2 t salt
2 T parsley, finely chopped
1 t dried dill
1 T unsalted butter, chilled and cut into pieces.
2/3 C soy milk, cold
How to Make It:
Place the oil and 2 T butter into a large kettle over medium heat.
When butter has completely melted add the onions and garlic.
Cook 10 minutes or until tender.
Add the bay leaves, cloves, cayenne pepper, salt and pepper and stir well.
Add the tomatoes and the vegetable stock and mix well.
Bring to a rapid boil and slowly add the beans, carrots, potatoes, squash and 1/2 C of the
parsley.
Return to a rapid boil, lower heat to medium low and continue to simmer for 35 minutes.
Vegetables should be fork tender.
Remove the bay leaves and throw them away.
Add the corn and the other 1/2 C of parsley and cook for an additional 5 minutes.
Place the flour, cornmeal, baking powder, sugar, salt, dill and 2 T parsley into a large mixing
bowl.
Add the butter and work into the flour mixture with your hands and this should from small
crumbs with the flour mixture.

Add the milk and stir just until all the dry ingredients are moistened.
Return the heat under the soup to medium.
Bring soup back to a rapid boil.
Using a spoon gather enough dough to make a small ball.
Shape the ball with your hand.
Place the dumpling into the boiling soup.
Continue until all the dough has been used.
Place the heat back to medium low.
Cover the pot and continue cooking for 15 minutes.
Do not remove the lid until after 15 minutes.
When the soup is ready the dumplings should be puffy.
Serve soup hot.

Cranberry Salad with Toasted Pecans

What You Need:
1/2 C pecans
Romaine lettuce torn into small salad pieces
1/2 C red onion, sliced
4 T dried cranberries
How to Make It:
Place the pecans in a shallow roasting pan.
Preheat oven to 350 degrees.
Place pecans in the oven for about 5 minutes or just until they begin to be fragrant.
Remove and allow cooling.
Place the lettuce in salad bowls.
Add the onion.
Add the cranberries.
Add the pecans.
Serve with your favorite dressing.

Delectable Italian Sauce

What You Need:
1/4 C olive oil
4 garlic cloves, minced
1 (28 oz) can tomato puree
3 T dry red wine
1 t honey
2 t dried oregano
1 t dried basil
1/4 t salt
1/8 t pepper
How to Make It:
Place the oil in the bottom of a large saucepan over medium heat.
When the oil is hot add the garlic.
Saut 1 minute or just until it starts to sizzle.
Pour in the tomato puree and the red wine.
Stir well.
Add the honey and stir until well mixed.
Carefully stir in the oregano, basil, salt and pepper.
Cook the sauce for 20 minutes or until heated through being sure to stir occasionally.

Extraordinary Mushroom Spread

What You Need:
4 lg. Portobello Mushrooms
1 T unsalted butter
4 garlic cloves, minced
1/4 t dried thyme
1/2 t salt
1/4 t pepper
How to Make It:
Remove the stems from the mushrooms.
Clean mushroom caps with a damp paper towel.
Cut the caps into quarters.
Place caps pieces in a food processor.
Caps need to be ground to resemble bread crumbs.
Place the butter in a large skillet over medium heat.
When butter has melted place the garlic in the skillet.
Cook about 1 minute being sure the garlic doesn't start to turn brown.
Add the thyme and the mushrooms.
Cook 5 minutes being sure all the juice has evaporated.
Add the salt and pepper and stir well to combine.
Place spread in a bowl.
Allow to come to room temperature before serving with crackers.

Fine Oat Maple Cakes

What You Need:
3 C old fashion oats
1/2 t salt
1 stick unsalted butter, room temperature
1/3 C heavy cream
1/3 C pure maple syrup
How to Make It:
Preheat oven to 325 degrees.
Place the oats in a food processor.
Processes until the oats become very fine.
Remove and place in a mixing bowl.
Add the butter, cream and syrup together into the food processor.
Blend together.
Add the oats back in to processor.
Blend together for 30 seconds.
Butter the bottoms and sides of 2 round cake pans.
Place the oat mixture into the two pans.
Use a knife and cut 8 triangles into each cake.
Place in the oven and bake 30 minutes.
Remove from the oven and lower the oven temperature to 275 degrees.
Be sure the triangles are cut all the way through.
Remove each triangle with a pie server.
Place the triangles on a baking sheet.
Return to the oven and bake an additional 30 minutes.
The cakes will be dark beige in color when done.
Remove and cool completely.

Fruit and Rice Warm Me Up

What You Need:
1 1/2 C brown rice, cooked
1 C soy milk
1 banana, sliced
1 (15 oz) can fruit cocktail
1/4 C water
2 T honey
1 t vanilla extract
1/2 t cinnamon
1/2 t nutmeg
How to Make It:
Place the water, honey and vanilla in a large saucepan over low heat.
Add the bananas and fruit cocktail stirring well to cover with liquid.
Stir in the cinnamon and nutmeg.
Bring to a boil.
Reduce heat to low and allow to cook 8 minutes or until very tender but not mushy.
Stir in the rice.
Pour in the soy milk and stir well.
Return to a boil and cook 10 minutes.
Best if served warm.

A Little Fruity Nut Salad

What You Need:
2 apples, peeled, cored and diced
2 ripe pears, peeled, cored and diced
1 small fennel bulb, trim and dice
1/2 C raisins
2 shallots, finely minced
1/2 C fresh orange juice
2 T lemon juice
1 T olive oil
Freshly grated orange rind
Freshly grated lemon rind
Salt and pepper to taste
1/2 C chopped walnuts, toasted
How to Make It:
Sprinkle the apples and pears with a little lemon juice.
Place the apples, pears, fennel, raisins and shallots in a large mixing bowl.
Pour the orange juice and lemon juice together in a mixing bowl.
Add the olive oil, salt and pepper.
Whisk until thoroughly combined.
Fold in the orange and lemon rind.
Pour over the apple mixture.
Scatter the walnuts over the salad.
Serve immediately.

Melon Shake Up
What You Need:
1/2 medium cantaloupe, very ripe
1/4 C milk
Sugar to taste
How to Make It:
Scoop out the melon from the rind.
Place it into a bowl and place the bowl in the refrigerator.
You want the melon to be very chilled.
Once chilled place the melon and the milk in a blender.
Blend until very smooth.
Add the sugar to taste.
Let stand 3 minutes before pouring into a glass.

No Rise Rolls
What You Need:
1/4 C warm water
1/2 packet dry active yeast
2 1/2 C unbleached flour
2 T sugar
1/2 t baking powder
1/2 teaspoon baking soda
3/4 t salt
4 T unsalted butter, broken in pieces, chilled
1 C buttermilk
1 T butter, melted
How to Make It:
Combine flour, sugar, baking powder, baking soda and salt in a large mixing bowl.
Cut in the pieces of chilled butter with your hands until flour mixture becomes crumbly.
Place the warm water in a small mixing bowl.
Add the yeast.
Let stand 2 minutes.
Stir making sure all the yeast is dissolved and well blended.
Add the yeast to the flour mixture.
Pour in the buttermilk and stir just to moisten.
Cover with plastic wrap and place in the refrigerator at least 1 hour.
If you want to make the rolls at a later date the dough will stay good in the refrigerator for up
to 4 days.
Move the top oven rack to one third of the way from the top of the oven.
Preheat oven to 450 degrees.
Lightly flour a flat surface.
Place the dough on the floured surface and knead about 5 or 6 times.
Roll out the dough to about a 1/2 in thick.
Cut out 3 in rolls with a cutter or by using a glass rim.
Grease a cookie sheet with a non stick cooking spray.
Use the melted butter to lightly brush the top of each roll.
Bake 10 minutes or until golden brown.

Roasted Veggie Medley and Bean Soup

What You Need:
1 lb navy beans
2 T olive oil
2 lg. onions, chopped
4 garlic cloves, chopped
2 bay leaves
8 C water
1/2 small cabbage, coarsely chopped
1/2 t dried thyme
1 small hot chili pepper, chopped
1 (28 oz) can diced tomatoes
Non stick olive oil cooking spray
2 lg. carrots, peeled and cut into 1/2 in pieces
4 parsnips, peeled and cut into 1/2 in pieces
1 medium butternut squash, peeled, seed and cut into 1 1/2 in cubes
1 t salt
1/4 t pepper
2 T lemon juice
1 t brown sugar
1/2 C finely chopped fresh parsley
How to Make It:
Place the beans in a large soup kettle and add just enough water to cover the beans.
Place over high heat and bring to a rapid boil and allow beans to boil 2 minutes.
Remove from heat and cover and allow beans to set about 1 1/2 hour to soften.
When soft drain and rinse well.
Rinse kettle and place the olive oil in the kettle
Heat the oil over medium high heat.
Add the onion and cook 8 minutes, stirring occasionally.
Add the garlic and bay leaf.
Cook for 1 minute stirring to incorporate together.
Add the water.
Carefully place the beans, cabbage, thyme, tomatoes and chili pepper into the pot.
Place over high heat and bring to a rapid boil.
Reduce heat to low, partially cover and let simmer 1 hour.
Place the carrots, parsnips and squash in a roasting pan spray with the non stick olive oil.
Then spray the vegetables with the olive oil spray.
Preheat oven to 400 degrees.
Roast 15 minutes.
Turn vegetables and continue roasting 15 minutes more until vegetables begin to caramelize.
Add the vegetables to the soup kettle.
If the soup is thicker than you like you may add more water.
Continue to simmer another hour or until the beans are very soft.
Add the salt and pepper.
Slow stir in the lemon juice.

Stir in the brown sugar until dissolved.

Remove the bay leaf and stir in the parsley before serving.

Apple Banana Single Sandwich

What You Need:
1/2 banana
1 C carrots, shredded
2 t lemon juice
1/4 t lemon zest, grated
Lettuce leaves
1 slice pumpernickel bread
1 apple, sliced
How to Make It:
Place the peeled banana in a small bowl.
With a fork mash the banana well.
Add the lemon juice and lemon zest.
Mix into the banana well
Add the carrots and stir making sure all is combined together.
Place the lettuce leaves on the bread.
Smooth the banana mixture over the lettuce.
Top with 2 to 3 apple slices.

Glass Jar Granola

What You Need:
1/2 C canola oil
1/2 C honey
6 C old fashioned oats
1/3 C bran
1/3 C toasted wheat germ
1/2 t salt
1 T cinnamon
1 1/2 C unsweetened coconut
1/4 C sunflower seeds
1/4 C sesame seeds
2 C chopped walnuts
1 1/3 C raisins
How to Make It:
Place the oil and honey together in a large sauce pan or kettle.
Place the mixture on low heat and stir until combined.
Don't let the mixture come to a boil.
Place the oats, bran, wheat germ, coconut, sunflower seeds, sesame seeds and walnuts into
the mixture.
Stir well in coat.
Add the salt and cinnamon and stir until well blended.
Preheat the oven to 350 degrees.
Place 1/3 of the granola on a large cookie sheet.
Bake 5 minutes.
Continue baking another 10 minutes but be sure to toss the granola in this last 10 minutes a
couple of times to be sure it is cooked all the way through.
When done the granola should be a light brown but be careful not to burn it.
Cook the rest of the granola in a 1/3 batch at a time like above.
Place the cooked granola in a large bowl and fold in the raisins.
Cool completely before storing in glass jars.
The granola must be cooled if not it will become too soft from the moisture.

Lima Bean and Split Pea Consomm

What You Need:
14 C water
2 C onion, diced
1 1/2 C carrots, diced
2 C celery, diced
2/3 C parsley, minced
4 green onions, sliced thin
2 garlic cloves, minced
1 zucchini, sliced
2/3 C green split peas
2 T barley
1 C baby lima beans
1 T powdered vegetable bouillon
Salt and pepper to taste
How to Make It:
Place the water in a large kettle over high heat.
Bring to a rapid boil.
Once boiling add the onion, carrots, celery, green onion, zucchini, peas and lima beans.
Stir in the parsley, garlic, barley and bullion.
Return to a rapid boil.
Remove any foam from the top of the soup.
Cover and place heat on low.
Cook 1/2 hour being sure to remove the foam from the top 2 or 3 times or until no foam
returns.
Continue cooking on low and covered for 2 hours stirring often.
Add the salt and pepper to taste at the end of the cooking time.

Apricot Breakfast Bread

What You Need:
1 C apricot nectar
2 T apricot preserves
1/4 C soft tofu
1 C corn flakes, crushed
6 slices French bread
Margarine
How to Make It:
Place the nectar, preserves and tofu in a blender.
Mix on high until the mixture is smooth and easy to pour.
Place in a bowl big enough to lay a slice of bread into.
Place the corn flakes in a plastic baggie.
Put a slice of bread into the apricot mixture.
Soak the bread well.
Place the soaked bread into the baggie with the corn flakes.
Shake until completely covered.
Heat the margarine in a skillet until completely melted.
Place the bread into the skillet.
Cook 5 minutes or until lightly brown.
Flip and continue cooking about 4 minutes

Best Ever Red Salad

What You Need:
2 large red tomatoes cut in chunks
1 medium red onion, sliced
1/4 C olive oil
1/8 C red wine vinegar
Salt and Pepper to taste
1/8 t oregano
1/2 t sugar
How to Make It:
Place the onions and tomatoes in a large bowl.
Pour the olive oil and wine over the vegetables.
Toss to cover well.
Stir in the salt and pepper.
Add the oregano and sugar and mix well.
Cover and refrigerate at least one hour before serving.

Eggplant Smothered Pasta

What You Need:
1 pkg. pasta, any kind
1 eggplant, peeled and cubed
2 T flour
1/2 C olive oil
1 onion, sliced
1 (16 oz) can diced tomatoes, drained
1 (6 oz) can tomato puree
1/2 t salt
1 t basil
1/8 t pepper
1/4 t sugar
How to Make It:
Prepare pasta as directed on package and drain well.
Place the oil in a large saucepan over medium heat.
Place the flour in a large bowl.
Add the eggplant cubes to the flour and toss being sure to cover each cube well.
Place the floured eggplant in the hot oil.
Cook about 6 minutes or until lightly brown.
Drain the cooked eggplant on paper towel.
Add the onion to the oil.
Cook about 5 minutes or just until beginning to brown.
Stir in the tomatoes and the tomato puree.
Add the salt, basil, pepper and sugar.
Bring the mixture to a boil.
Continue boiling stirring occasionally for 20 minutes.
Add the eggplant and cover the pan.
Continue cooking 18 minutes or until the eggplant is as tender as you like. Serve over cooked
pasta.

Fresh Fruit Extravaganza

What You Need:
1 fresh pineapple
1 pint fresh blueberries
1 pint fresh strawberries cut in half
1/4 C maple syrup
1/4 C orange juice
1 T fresh mint, chopped
Pepper to taste
How to Make It:
Cut the bottom and top off of the pineapple,
Peel the pineapple.
Cut the fruit into 8 slices.
Spray each pineapple slice with a non stick cooking spray on both sides.
Heat the grill to medium temperature.
Grill the pineapple slices 6 minutes per side or until lightly browned.
Cut each grilled pineapple slice into 8 wedges.
Place the pineapple wedges into a large mixing bowl.
Gently fold in the blueberries and strawberries.
Add the maple syrup, orange juice and mint.
Mix together well.
Add the pepper and stir.

Glazed Rum Pudding Muffin Cakes

What You Need:
2 C cake flour
1 1/2 C sugar+ 1 C sugar
4 t baking powder
1 t salt
1/2 C margarine, cubed & 1/2 C margarine
3 T Canola Oil and 1/2 C Canola Oil
1 (3 oz) pkg. instant vanilla pudding
1/2 C soy milk
2 lg. eggs
1/2 C rum + 1/3 C rum
1 t vanilla extract
1/4 C water
How to Make It:
Combine the flour, 1 1/2 C sugar, baking powder and salt in a large mixing bowl.
Add the cubed margarine and 3 T canola oil.
Beat with an electric mixture until crumbly.
Combine the pudding mix, soy milk and egg into the dry mixture.
Add the rum, 1/2 C canola oil and vanilla extract.
Beat until smooth about 3 minutes.
Preheat oven to 325 degrees.
Prepare the muffin cups by spraying them completely with a non stick cooking spray.
Pour batter into prepared muffin cups.
Bake 60 minutes or until toothpick comes out clean.
Allow to cool before removing.
To make the glaze, place the water, sugar and remaining margarine into a large saucepan
over medium heat.
Allow to come just to a boil.
Reduce the heat to low and cook stirring constantly until the sugar is completely dissolved,
the glaze will be thick.
Remove pan from the heat.
Add the rum and stir well.
Use a fork to poke holes in the top of each muffin cake.
Pour the glaze over each muffin cake.
Allow muffin cakes to set over night to absorb the glaze before serving.

Not Mama's Rice Pudding

What You Need:
1/2 C onion, chopped
1 garlic clove, chopped
2 T margarine
1 C white rice, uncooked
1/2 C raisins
2 1/4 C vegetable broth
2 t cinnamon
1/4 t salt
1 T cilantro
How to Make It:
Place the margarine in a large saucepan over medium heat.
Once the margarine has melted add the onion and garlic.
Cook about 5 minutes or until onion is tender.
Add the rice, raisins and vegetable broth and mix well.
Stir in the cinnamon and salt.
Bring to a rapid boil.
Reduce heat to low and cover pan.
Cook 15 minutes being sure not to remove the lid during the cooking time.
Remove from heat.
Fluff the rice and recover.
Allow to stand covered for 8 minutes.
Add the cilantro and serve immediately.

One Dilly of a Potato

What You Need:
8 new red potatoes
2 garlic cloves, minced
1 stick butter
1/2 t salt
1/2 t black pepper
1/2 t celery salt
2 t crushed dill weed.
How to Make It:
Place the washed potatoes with skins into a large pot.
Fill the pot to just above the potatoes with water.
Heat on high until water comes to a rapid boil.
Boil potatoes until soft about 20 minutes.
Drain the potatoes well
In a large skillet over medium heat melt the butter.
Once melted add the garlic.
Cook for 1 minute.
Stir in the salt, pepper, celery salt and dill weed.
Add the potatoes and coat well.
Cook 8 minutes or until the potatoes are golden brown.

Silly Summer Soup

What You Need:
2 T unsalted butter
1 lg. onion, chopped fine
1 sweet red pepper, diced
3 small zucchini, diced
1/4 t cayenne
1 lb white potatoes, peeled and diced
2 C water
2 C soy milk
2 C fresh corn
1/2 t salt
1/8 t pepper
2 T fresh parsley, chopped fine
2 T cilantro, chopped fine
How to Make It:
Place the butter in a kettle over low heat.
When butter melts add the onion, sweet pepper and zucchini.
Cook on low 8 minutes, vegetables should be fork tender.
Stir in the cayenne.
Add the soy milk and potatoes.
Over low heat bring mixture slowly to a boil.
Add the water.
Cover the pot and cook 25 minutes.
Add the corn.
Continue cooking for 5 minutes.
Stir in the parsley and cilantro.
Serve hot.

Simple Pasta with Onion Sauce

What You Need:
2 T olive oil
2 T butter
3 lg. onions, sliced thin
2 t salt
1/2 t pepper
1/2 C dry white wine
1/2 C parsley, finely chopped
1 lb spaghetti pasta
How to Make It:
Cook pasta according to package directions.
Place olive oil and butter in a large skillet over medium heat.
Melt the butter completely.
Add the onions and cook on the lowest heat setting.
Cook for 40 minutes stirring occasionally.
Ones should be a golden color when done.
You want to keep from burning the onions by cooking them on low heat and very slow.
Stir in the salt and pepper.
Slowly add the wine and turn the heat to high.
Cook until the wine has almost evaporated.
Stir in the parsley.
Remove from heat.
Place the pasta in to the skillet.
Toss the pasta to cover with sauce.
Serve immediately.

Sinfully Delicious Fruit Dip

What You Need:
2 apples, peeled and diced
1 lb strawberries
2 kiwis, peeled and diced
8 oz. raspberries
1 T brown sugar
2 T white sugar
3 T any flavor fruit preserves
10 (10 in) tortillas
2 C cinnamon sugar
Butter flavored cooking spray
How to Make It:
Preheat oven to 350 degrees.
Cut the tortillas into wedges.
Spray both sides of the wedges with the cooking spray.
Place the wedges in a single layer on a cookie sheet.
Sprinkle one side of the wedges with the cinnamon sugar.
Bake for 8 minutes or until crisp.
Remove and allow cooling to room temperature.
Place the apples, strawberries, kiwis and raspberries into a large mixing bowl.
Add the brown sugar and white sugar.
Stir until blended.
Add the preserves and mix together well.
Cover and refrigerate at least 1 hour.

Snuggle Up Wheat Noodles and More

What You Need:
2 T canola oil
1/2 t chili paste with garlic
4 garlic cloves, minced
2 t fresh ginger, grated
8 oz shiitake mushrooms, sliced thin
1 medium bell pepper, sliced thin
1/2 C water
8 oz sugar snap peas, cut in half
2 T soy sauce
2 T seasoned rice vinegar
1 lb wheat noodles
1 T dark roasted sesame oil
1/3 C cashews, chopped
How to Make It:
Place a large pot of water on high heat and bring to a boil.
Place the oil in a skillet over medium high heat.
Add the chili paste, garlic and ginger.
Cook 45 seconds stirring constantly.
Place the mushrooms and bell pepper in the skillet.
Cook 4 minutes stirring occasionally.
Slow add the water.
Turn the heat to low.
Add the peas.
Cook 4 minutes or until the peas are just slightly tender.
Add the soy sauce and vinegar slowly.
Stir to mix well.
Remove from heat.
Cook the noodles in the boiling water for 7 minutes or until the noodles are tender to your
liking.
Drain well.
Add the noodles to the skillet.
Turn the heat on medium high.
Toss the noodles to coat well.
Add the sesame oil.
Cook 1 minute and be sure to stir constantly.
Remove from heat.
Sprinkle with the cashews and serve.

Spinach Packed Tomato Bowls

What You Need:
1 (10 oz.) pkg. frozen spinach
4 large firm tomatoes
1/4 C onion
1/2 t salt
1/8 t pepper
2 T parsley, minced
How to Make It:
Hollow out the centers of the tomatoes.
Throw away the seeds and chop the tomato pulp up fine.
Place the tomatoes upside down on a piece of paper towel and allow to drain.
Cook the spinach according to pkg. directions.
Once cooked allow the spinach to stand 3 minutes.
Drain the spinach.
Squeeze the spi nach to help dry.
Put the spinach in a large mixing bowl.
Add the chopped tomato pulp to the spinach and mix together.
Stir in the onion.
Add the salt, pepper and parsley and mix well.
Preheat oven to 350 degrees.
Place the tomato shells in a casserole dis h.
Fill the tomato shells with the spinach mixture.
Bake 8 minutes.

Squash Smothered Potatoes

What You Need:
4 baked potatoes
1 1/2 t cumin seeds
2 t dried oregano
1/4 C sesame seeds
3/4 C pumpkin seeds
2 T canola oil
2 lg. onions, chopped fine
6 garlic cloves, minced fine
1 jalapeno pepper, seeded and minced
2 T chili powder
2 lbs butternut squash, peeled, seeded and cut into 1 in cubes
1 (28 oz) can chopped tomatoes, drained
2 C chickpeas, rinsed
3 C water
1 t salt
1/4 t pepper
1 1/2 C frozen corn, thawed
1/2 C cilantro, chopped fine
How to Make It:
Bake potatoes as you normally do and set aside.
In a large skillet over medium heat toast the cumin seeds.
They should become hot and carry a strong aroma and remove from pan.
Add the oregano to the pan and toast for 5 seconds.
Place in the bowl with the cumin seeds.
Add the sesame seeds and the pumpkin seeds to the pan and toast just until they begin to
brown.
Place in the bowl with the other ingredients.
Place all the seeds in a food processor.
Process the seeds into a fine powder and set aside.
Place the oil in a large skillet over medium heat.
Add the onion and cook approximately 5 minutes or until the onion begins to tender.
Add the seed powder, garlic, jalapeno peppers and chili powder.
Cook for 2 minutes.
Stir in the squash, tomatoes, chickpeas and 3 C of water.
Add the salt and pepper and stir well.
Cook 25 minutes until the squash is tender.
Add more water up to 1 C if necessary.
Stir in the corn and cook 5 minutes until corn is heated.
Open the potatoes and pour the mixture over the top of the potatoes.

Steamed Wild Rice and Asparagus

What You Need:
2 T olive oil
4 lg. shallots, chopped fine
12 fresh shiitake mushrooms, stemmed and cut thin
1/2 t salt
1/8 t pepper
2 T fresh parsley, minced
1 T fresh dill, minced
1 t lemon zest
1/2 C water
1 lb asparagus, trimmed and cut into 1 in pieces
1 1/2 C wild rice, steamed
1 1/2 C cooked brown rice
How to Make It:
Place the olive oil in a large skillet over medium high heat.
When the oil is hot add the shallots and cook 1 minute, stir constantly.
Place the mushrooms in the skillet.
Cook 5 minutes being sure to stir often.
Stir in the salt, pepper, parsley, dill and lemon zest.
Add the water.
Place the asparagus in the skillet.
Cover the skillet and cook until the asparagus is bright green.
Add the steamed wild rice and stir well.
Add the cooked brown rice.
Cook until the rice just starts to become crusty on the bottom.
Once crusted stir well and serve.

Stuffed Chestnut Apples

What You Need:
4 oz. dried chestnuts, roasted
1/3 C soy milk
1/3 C apple juice
5 T maple syrup
1 t cinnamon plus a little extra
1/4 t nutmeg
1/3 C raisins
6 apples
2 T lemon juice
3/4 C white wine
1 T margarine
1 cinnamon stick
How to Make It:
Roast the chestnuts according to package directions.
Be sure to rinse the chestnuts under cold water and drain well.
Using a sharp knife cut off the flat area and scrape out the chestnut meat.
Place the chestnut meat into a blender.
Add the soy milk, apple juice, 4 T of the maple syrup, 1 T cinnamon and the nutmeg.
Puree the mixture until smooth.
Add the raisins.
Peel the apples.
Remove the core.
Hollow out the apple being sure to leave about 1 in around and intact.
Sprinkle the apples with the lemon juice.
Sprinkle the inside of each apple with cinnamon.
Chop the apple.
Add the chopped apples to the puree and mix together well.
Fill each apple with the filling.
Preheat oven to 350 degrees.
Spray a baking dish lightly with a non stick cooking spray.
Place the filled apples in the dish.
Place the wine in a bowl.
Stir in the remaining syrup.
Pour the mixture into the dish around the bottom of the apples.
Add the margarine to the wine mixture.
Place the cinnamon stick in the middle of the dish.
Bake 35 minutes being sure to baste the apples with the wine mixture a couple of times
during baking.

Summer Veggie Grilled Sub

What You Need:
1/4 C mayonnaise
3 garlic cloves, minced
1 T lemon juice
1/8 C olive oil
1 C red bell peppers, sliced
1 zucchini, sliced
1 sweet red onion, sliced
1 yellow squash, sliced
1 loaf Italian bread, sliced vertically and then horizontally
How to Make It:
Mix the mayonnaise, garlic and lemon juice together in a mixing bowl.
Cover and refrigerate until ready to use.
Brush the grate of the grill with olive oil.
Heat grill to high.
Brush the vegetables with olive oil on both sides.
Place the zucchini in the middle of the grill.
Place the peppers around the zucchini.
Put the squash around the peppers.
Put the onions to the outside.
Grill for 4 minutes.
Flip and continue grilling 4 more minutes or until as tender as you like.
Open the bread pieces.
Spread each piece of bread with the mayonnaise mixture.
Place the bread on the grill mayonnaise side up.
Close the lid and grill for 2 minutes.
Place the grilled vegetables on one piece of bread and top with another piece of bread to
make the sub

Tofu Joe's
What You Need:
2 T water
1/2 C onion, minced
1/2 C green pepper, minced
1 lb firm tofu
6 T ketchup
6 T chili sauce
1/2 t salt
1/8 t pepper
4 buns
How to Make It:
Put the water in a large skillet over medium heat.
Add the onion and green pepper.
Cook 5 minutes.
Pat the tofu dry and mash.
Add the mashed tofu to the skillet.
Cook 15 minutes.
Pour in the ketchup and chili sauce and mix well.
Sprinkle in the salt and pepper.
Reduce heat to low.
Continue cooking about 15 minutes or until completely heated through.
If the mixture becomes to dry you can add 1 T water at a time until as moist as you like.
Serve on the buns.

Tortellini and Veggie Surprise

What You Need:
2 T red wine vinegar
1 lg. garlic cloves, minced
1/2 t salt
1/3 C olive oil
5 C tiny broccoli florets
1 red bell pepper, cut into strips
1 lb frozen cheese tortellini
1/4 C pine nuts
How to Make It:
Place a large sauce pan half filled with water over medium high heat.
Bring to a rapid boil.
Add the broccoli and cook about 3 minutes.
You want the broccoli to be slightly tender but still a crunchy.
Add the red peppers and boil for about 15 seconds.
Remove vegetables and place in a bowl of cold water.
When the water becomes room temperature pour out the water and replace with cold water.
When that water become room temperature drain the vegetables and pat dry.
Cook the tortellini as directed on the package.
Drain well.
Place the cooked tortellini in a large mixing bowl.
Place the pine nuts in a small skillet over medium heat.
Toast the nuts about 5 minutes being sure to stir often.
Pine nuts can burn quickly so pay close attention.
Add the roasted nuts to the tortellini.
Mix in the broccoli and peppers.
Place the red wine vinegar, minced garlic, salt and olive oil in a shaker container.
Shake well to be sure all the ingredients are incorporated together.
Pour the dressing over the tortellini and broccoli mixture.
Cover and let set for about 30 minutes before serving.

Veggie Chowder Supreme

What You Need:
4 T margarine
1 onion, diced
2 garlic cloves, minced
2 stalks of celery, diced
2 T flour
1 T tomato sauce
4 C vegetable broth
1 head of cabbage, shredded
6 white potatoes, peeled and diced
2 carrots, chopped
1 bay leaf
2 T white wine vinegar
1/2 t salt
1/8 t pepper
1/2 C instant potatoes
1 C soy milk
How to Make It:
Melt the margarine in a large soup kettle over medium heat.
Stir together the onion, garlic and celery in the kettle.
Cook 5 minutes veggie should be soft.
Place the flour in the kettle and coat the veggies well.
Pour in the tomato sauce and broth.
Cook on medium stirring constantly until the mixture thickens to a chowder consistency.
Add the cabbage, potatoes and carrots and stir well.
Mix in the bay leaf, vinegar, salt and pepper.
Bring mixture to a rapid boil.
Cover and reduce heat to low.
Simmer for 25 minutes.
Remove lid and add the instant potatoes and soy milk.
Continue cooking uncovered for 15 minutes stirring often.
Chowder should be heat through and the bay leaf removed before serving.

Warm Up All Over Stew

What You Need:
2 T canola oil
2 lg. onions, chopped
6 garlic cloves, chopped fine
1/2 lb shredded cabbage
1/2 C dry white wine
1 jalapeno, chopped fine
1/4 t red pepper flakes
1 T fresh ginger, grated
2 C water
1 lb sweet potatoes, peeled and cubed
2 C tomatoes, chopped
2 C frozen okra
1 t salt
Pepper to taste
2 T lime juice
1/4 C cilantro, chopped
1/2 dry roasted peanuts, chopped
How to Make It:
Heat the oil in a Dutch oven over medium high heat.
Place the onion and garlic in the oil and saut for 2 minutes.
Add the cabbage and jalapeno pepper.
Stir in the wine slowly.
Sprinkle in the red pepper flakes and the ginger.
Stir well to combine.
Simmer 8 minutes stirring often.
Add the water and bring to a rapid boil.
Place the sweet potatoes in the boiling water carefully.
Reduce heat to low.
Partially cover the pan with a lid.
Cook 12 minutes.
Stir in the tomatoes and the okra.
Add the salt and pepper.
Gently stir in the lime juice.
Continue cooking 18 minutes or until the vegetables are as tender as you like.
Remove from heat.
Stir in the cilantro.
Sprinkle with the peanuts after serving.

Links
Teachings of the Ascended Masters www.summitlighthouse.org
Free Ebooks www.ebooktreats.com

This book was distributed courtesy of:

For your own Unlimited Reading and FREE eBooks today, visit:
http://www.Free-eBooks.net

Share this eBook with anyone and everyone automatically by selecting any of the
options below:

To show your appreciation to the author and help others have

wonderful reading experiences and find helpful information too,
we'd be very grateful if you'd kindly
post your comments for this book here.

COPYRIGHT INFORMATION
Free-eBooks.net respects the intellectual property of others. When a book's copyright owner submits their work to Free-eBooks.net, they are granting us permission to distribute such material. Unless
otherwise stated in this book, this permission is not passed onto others. As such, redistributing this book without the copyright owner's permission can constitute copyright infringement. If you
believe that your work has been used in a manner that constitutes copyright infringement, please follow our Notice and Procedure for Making Claims of Copyright Infringement as seen in our Terms
of Service here:

http://www.free-ebooks.net/tos.html