Home gardening offers ways to trim grocery costs [Survival Today, an on going thread]

http://vegkitchen.com/tips/busy-cooks.htm

5 Tips for Busy Cooks

Everyone is too busy these days. Including me. October nearly did me in, and November promises to be more of the same. Many people say they are too busy to cook, but no one seems to be too busy to eat! This is often remedied by a lot of eating out, take-out, and make-do meals. I’d like to encourage people cook and eat at home, so here are some of my tried-and-true tips for making cooked-from-scratch meals a daily reality, even after the most exhausting days:

Make sure your pantry and freezer are stocked with good-quality ingredients for quick and/or “emergency meals.” My pantry standbys include canned beans, quick-cooking grains (like couscous and bulgur), white and sweet potatoes, and pastas. Plus, prepared sauces like marinara, barbecue, Thai peanut, and salsa. In the freezer are whole wheat English muffins, veggie burgers, pita bread (for quick pizzas), corn and wheat tortillas. Basic frozen veggies include corn, peas, green beans, and spinach (all organic if possible!). With fresh produce on hand, there are a myriad of nearly-instant meals that can be created with these basics. For a more details on stocking up, see Creating a Veg Pantry.
2.

Plan three full meals for the week ahead, allowing for two nights of leftovers. And do so BEFORE you go grocery shopping to prevent running back and forth to the store all week for ingredients. There is nothing worse than walking into the kitchen after a long day without a clue as to what you want to make. I try to practice what I preach, but whenever there is a week that I’ve left unplanned, I really regret it! Just 15 or 20 minutes of meal planning per week saves lots of time and simplifies your life immeasurably.
3.

On Sunday, try to prepare a couple of basics for the week to come. Cook some plain brown rice (or other grain), bake some potatoes, sweet potatoes, or squash. Bake a quick bread or muffins, or prepare a good pasta sauce. Knowing that you have even one item that’s already prepared when you enter the kitchen at 6:00 is a sweet feeling, and the rest of the meal then comes together quickly.
4.

Once a week, make a big one-pot meal that can stretch to two nights-a hearty soup or stew, chili, a casserole, or something that can be prepared in a crockpot. Then, all you need is a simple salad and fresh whole grain bread to accompany the meal.
5.

Keep it simple! You need not spend yours cooking or use dozens of ingredients to create tasty meals.

Granny note:

I could tell this was a modern cook, she wants you to do extra work on Sunday.

When I was young, Church and Sunday dinner was it for the day.

I once asked my grandmother, if it was in the bible that we could not cook on Sunday, she said yes, even God knew that a woman needed a day of rest.

In the old days, breads and as much of the Sunday dinner as possible was done on Saturday and a Woman was not expected to labor all day.

She was even allowed to sit and talk or go for a walk.

Or as a Papago friend told me, her mother did not work on Sunday, that was her day off.

There were ten kids and it was dad’s day to take care of them.

One of the favorites for the kids, was dad took them to the hill behind the house and allowed them to peck their ‘stories’ in the rocks.........

She had a hard time telling me the story, as I was proudly showing her the photos of “Indian Writing”, we had taken of a hill’s art work, far out in the desert, and she was laughing too hard to talk.

At the time, I was learning to make baskets, yes, from a book.

I have always been curious as to what she told her mother in law, Mrs. Romeros, who was still on the reservation and how hard she must have laughed.???

Mrs. Romero sent me a lovely set of 3 Papago baskets, woven of sweet grass and the message of:

“Now she will know what a real Papago Indian basket is like.”

I still have them and use them, almost 40 years later.

granny

http://vegkitchen.com/tips/dont-forget-your-sprouts.htm

Don’t Forget Your Sprouts

by Steve Meyerowitz, Sproutman®

Have you heard? The National Cancer Institute, a member of the U.S. National Institutes of Health, recommends consuming 5 portions of fresh fruits and vegetables everyday. And they recommend sprouts as a good way to help you achieve that goal.

Sprouts are unique in that they are the only form of agriculture available in all four seasons that can be locally grown—-and that means anywhere in the world, from Africa to Alaska! Their harvest cycle, from seed to salad, is only one week. Not only that, one pound of alfalfa seed, for example, yields 10-14 pounds of fresh “mini-salad” greens,

Even though it grows in a week, this kind of fast food doesn’t sacrifice any nutrition. Alfalfa, sunflower, clover and radish sprouts are all about 4% Protein. Compare that to spinach - 3%, romaine lettuce -1.5%, iceberg lettuce- 0.8%, and milk -3.3%. These foods compare well because they are all approximately 90% water. But meat and eggs are the traditional protein foods for Americans. Meat is 19% and eggs are 13% protein and 11% fat. Compare that to soybean sprouts with 28% and lentil and pea sprouts at 26% protein. Soybeans sprouts have twice the protein of eggs and only 1/10 of the fat. Alfalfa sprouts are also one of the best green foods you can eat. They have more chlorophyll than spinach, kale, cabbage, or parsley.

Sprouts are not just salads. Grain and nut sprouts, such as wheat and sunflower, are rich in fats. While fats in flour and wheat germ have a reputation for getting rancid quickly (stores should refrigerate them), fats in sprouts last for weeks. The valuable wheat germ oil in wheat sprouts is broken down into its essential fatty acid fractions over 50% of which is the valuable Omega 6. While sunflower oil is our finest source of omega 6, germination of the sunflower sprout micellizes the fatty acids into an easily digestible, water soluble form saving our body the work of breaking it down and also protecting us against rancidity. Sunflower sprouts are also popular for its crispness and nutty flavor.

Need a good multi-vitamin? Eat more sprouts. Radish sprouts have 29 times more vitamin C than milk (29 mg vs 1 mg) and 4 times the vitamin A (391 IU vs 126). These spicy sprouts have 10 times more calcium than a potato (51 mg vs. 5 mg) and contain more vitamin C than pineapple. While mature radishes contain 10 IU/100g of provitamin A, the radish sprout contains 391 IU - 39 times more vitamin A! This is the miracle of germination. Sprouts are a veritable vitamin factory!
Amazing Phytochemicals

Alfalfa, radish, broccoli, clover and soybean contain concentrated amounts of phytochemicals (plant compounds) that can protect us against disease. Plant estrogens in sprouts function similarly to human estrogen but without side effects. They increase bone formation and density, prevent bone breakdown (osteoporosis) and are helpful in controlling hot flashes, menopause, PMS and fibrocystic breasts tumors. Canavanine, an amino acid analog present in alfalfa, has demonstrated resistance to pancreatic, colon and leukemia cancers in vitro.

Johns Hopkins University School of Medicine researchers found substantial amounts of glucosinolates and isothiocyanates in broccoli sprouts which are very potent inducers of phase 2 enzymes that protect cells from going malignant. Broccoli sprouts actually contain 10-100 times higher levels of these enzymes than does the mature vegetable.

Alfalfa sprouts are also one of our finest food sources of saponins. Saponins lower the bad cholesterol and fat but not the good HDL fats. Animal studies prove their benefit in arteriosclerosis and cardiovascular disease. Saponins also stimulate the immune system by increasing the activity of natural killer cells such as T- lymphocytes and interferon. The saponin content of alfalfa sprouts multiplies 450% over that of the unsprouted seed. Sprouts also contain an abundance of highly active antioxidants that prevent DNA destruction and protect us from the ongoing effects of aging. It wouldn’t be inconceivable to find a fountain of youth here, after all, sprouts represent the miracle of birth.
What About Salmonella and Sprouts?

In recent years, this super—healthy food made some unhealthy headlines: Alfalfa sprouts contaminated with salmonella bacteria! Salmonella is bad news and unfortunately no food is immune to it. All raw foods carry this risk and that includes fresh fruits and vegetables, which have even more pathogen outbreaks than sprouts. Does this mean you should go on a 100% cooked food diet? No!

According to the Center for Disease Control (CDC), 4 million people contract salmonellosis every year and 93% of these cases are caused by meat, poultry, milk, and eggs. The remaining 7% of cases are from shellfish, fresh fruits, vegetables, and sprouts. While fruits and veggies are safer than meats, single outbreaks from Mexican cantaloupes and Chilean grapes in the 1990’s each caused over 25,000 cases of salmonella. Compare this to sprouts, which have had a total of under 3,000 cases covering all outbreaks, including e-coli, not in one year, but over the entire 40 year history of the U.S. sprout industry.

No matter how small the risk, you should know that the International Sprout Growers Association, in conjunction with the US Food and Drug Administration (FDA), have set stringent guidelines for the safe production of sprouts. This process starts with clean seed, spot checking of crops, regular sanitizing of equipment, constant monitoring and testing during the growing process including samples examined by independent labs. In fact, sprout growers now operate some of the cleanest food processing facilities in the food industry. The FDA has recommended that sprouts be chlorinated similar to the chlorination of our municipal waters. This “decontamination” reduces the survival chances of any e-coli or salmonella bacteria to a 0.02% probability. But some sprout growers want to keep their sprouts 100% organic, without using chlorine. New alternatives to chlorination are currently being tested including, exposure to different wavelengths of light, short heat treatments of the raw seeds, and the soaking of seeds in acetic acid (vinegar) and hydrogen peroxide.

No one can guarantee the absence of germs on any food. Food safety is a global problem and one that is partly a creation of an overburdened, complex, international food distribution network. In this worldwide problem of food safety, sprouts are just but a blip on the radar screen. Take food safety seriously, but keep things in perspective. According to the National Weather Service, lightning strikes 1.29 persons/per million each year. The CDC declares that E. coli contamination from all foods afflicts 1.10 persons/per million each year. Since your chances of getting hit by lightning are slightly greater than contracting e-coli from any food, it is a good bet that the health benefits of the natural foods in your diet far outweigh the risks….especially when you include super-nutritious sprouts.

Steve Meyerowitz, “Sproutman”, is the author of several books on health, diet, and nutrition including Sprouts the Miracle Food, Sproutman’s Kitchen Garden Cookbook, and Wheatgrass Nature’s Finest Medicine. You can visit him at Sproutman Publications.

http://vegkitchen.com/tips/sprout-farming.htm

Sprout Farming in a Jar

by David Goldbeck

Anyone can grow sprouts at home. You don’t need a garden or soil. You hardly even need any space. The best spot is near a sink since you do need to water. Sprouts can be grown from almost any kind of bean or special sprouting see. Here are some suggestions: dried peas, chickpeas, lentils, soybeans, mung beans, kidney beans, alfalfa seeds, radish seeds, sunflower seeds, whole wheat or rye kernels. You can buy sprouting seeds at natural foods stores or by mail. One good place is Sproutpeople.

* beans or seeds
* 1-quart jar
* mesh such as plastic screening, cheesecloth, or clean nylon stocking
* canning jar ring or heavy rubber band
* water
* shallow bowl

Put 1/4 cup of beans or 2 tablespoons of small sprouting seeds in the jar. Fill the jar to the middle with water. Let this sit on the counter or table for 6 to 12 hours.

Cover the mouth of the jar with the mesh. Hold it down with the jar ring or rubber band. Pour the water out carefully, so you don’t lose any of the seeds.

For the next few days, rinse the seeds through the cover with cool water. Then pour the water out. Do it a second time right away. Shake the jar so the seeds spread out and have room to grow. Do this several times a day. The idea is to keep the seeds damp-but not wet-and to give them plenty of air. The more often sprouts are rinsed, the better they will be.

After each rinsing, turn the jar over and let it rest on an angle in a shallow bowl. Store it in a warm, dark place-for example, a kitchen cabinet.

In 3 to 5 days, when you see tiny tails appear from the seeds, the sprouts are just about done. If you want, you can leave the sprout jar out on the counter for a few hours-just until the tips of the sprouts are a little bit green.

When the sprouts are ready, put them in the refrigerator in the sprout jar or in a container that allows some air to get to them. Make sure they are well drained before you store them, so they don’t become soggy and start to rot.

Eat the sprouts in the next few days. Start another crop right away, so you will always have enough.

Excerpted from The ABC’s of Fruits and Vegetables and Beyond. To find out more about this book, visit the Goldbecks’ web site, Healthy Highways.

http://www.healthyhighways.com/

http://vegkitchen.com/tips/freezing-food.htm

Freezing Food

by Annie Berthold Bond

Frozen food loses fewer vitamins and minerals in processing than any other of the preserved foods. The faster it is frozen, the more nutrients it retains. Freezing food is also the quickest, easiest, and safest procedure of all the techniques for preserving. Vegetables are simply blanched, cooled, packaged, and frozen. Fruit is cut, dipped in an ascorbic acid bath, and frozen, or cooked in a syrup and frozen, or cooked in a syrup and frozen. Tomato sauces can be made when tomatoes are falling off the vines, and frozen for a ready-made midwinter spaghetti sauce. Lasagna can be made in double batches and frozen for a busy day. By placing food into temperatures of around 0Âº, as is found in most freezers, the activity of microorganisms is halted, and the enzyme process is significantly slowed.
Secrets for Success

Freezer burn—the common term for frozen food that has shriveled up and tastes like cardboard—happens because the food has lost its moisture and become dehydrated. You therefore need to package the food you are going to place in the freezer in containers that hold in all the moisture. Any food in a package that is not sealed properly—aluminum foil with a tear, a freezer bag that isn’t closed—will get freezer b urn, as will food that is packaged in paper or plastic that does not provide a vapor barrier. Another reason for packaging frozen food in airtight containers is that exposure to oxygen will hasten spoilage. Plastic freezer bags, rigid plastic freezer containers, and glass canning jars all provide a vapor barrier and are airtight.

Freezing food fast is another rule of thumb for successful freezing. Enzymes and microorganisms will continue doing their work until the food is placed in the deep cold of a freezer. Plan ahead so that you don’t run out of time to completely process the food, leaving the food to sit overnight, even in the refrigerator. You also need to make sure the freezer maintains its 0ÂºF temperature for a quick freeze. If you add too much food to the freezer at once it will be hard to maintain 0ÂºF. The general rule of thumb is to not add food to a freezer faster than one pound to a cubic foot of freezer space a day.

Most fruits and vegetables have been in liquid before being frozen. If you pack them into a freezer container and freeze them saturated with moisture, they will all freeze together into a lump. This would make it difficult, for example, to separate broccoli flowerets later if you just wanted to take out a few broccoli flowerets onto a cookie sheet after blanching and cooling, laying them out so the pieces don’t touch one another, and then place them into the freezer for three to four hours. Immediately package the broccoli (it won’t stick together), and replace in the freezer.
Equipment
Freezer

If you plan to freeze a substantial amount of food, there is no getting around the need for a large-capacity freezer. This one requirement can be an expensive one, but not as expensive as you might think. In the spring of 1996 (the time this chapter is being written), Sears sells a 7.5 cubic-foot upright freezer for three hundred dollars, and a 7.2-cubic-foot chest freezer for the same amount. You can pack a lot of food into freezers this size. The advantage of buying a freezer new is that you will benefit from the advances in energy efficiency. The freezers mentioned above cost only from eight to forty-seven dollars a year to run, depending on how much you are charged per kilowatt hour. Large-capacity freezers are available used for as little as fifty dollars. Older freezers will cost more to run, but you will pay much less up front.
Freezer Packaging

In choosing freezer packaging, one faces a dilemma about plastic. Other than glass canning jars, the only reliable and easily accessible freezer packaging is made from heavy plastic. It is even recommended to encase heavy-duty aluminum foil in plastic to help seal it, because the foil rips so easily. But, as noted, using plastics is undesirable not only because their use depletes virgin resources, but plastic can also migrate into warm and fatty foods with potential health consequences.

Given the dearth of options, and with a few words of caution, the three packaging options I suggest for harvesting fruits and vegetables are reusable plastic quart freezer containers with snugly fitting lids making an airtight sea, glass canning jars and tops, and plastic freezer bags. The plastic quart freezer containers are made of No. 2 HDPE, and once the containers have finally reached the end of their functional life, in most communities you will be able to recycle them. Glass mason jars come in pint and quart sizes and are available in most hardware stores. They are ideal for homemade sauces such as apple and tomato. Freezer bags come in a variety of sizes, but make sure the labels clearly state that the bags are “freezer” bags, otherwise they may not work as a vapor barrier. Freezer bags are very sturdy, and should be able to be washed and reused a great number of times.

When plastic containers are new, make sure to wash them thoroughly a number of times. The most important thing to remember, however, is never to treat freezer bags as “boil-in-a-bags,” and to pack foods after they have cooled. Warm plastic can transfer chemicals to the food.

If you want to freeze casseroles and other food that won’t fit in the containers mentioned above (note that freezer bags are available in gallon sizes), use a double layer of heavy-duty aluminum foil. (Make sure that the shiny side is facing the food, as the dull side is coated with an oil.) Seal the package shut by folding the foil and then taping over the fold with tape. Make sure to place food wrapped in foil in a place where it is unlikely to get punctured.

Label all containers with a grease pencil. Try to avoid indelible ink markers; their solvents linger in the environment and can be toxic, and something written in indelible ink may no longer be appropriate when you want to reuse the container.
Foods Good for Freezing

The sky is virtually the limit when it comes to foods that are good candidates for freezing. In fact, the only limit really is your imagination. While it is not quite true that absolutely everything freezes well (lettuce is out, cucumbers need to be made into a soup, and beans can get mealy), you may be surprised at the variety of foods suitable. Buying eggs on sale can be worth it, for example, because they freeze beautifully by cracking a bunch, blending with a fork, and pouring into ice cube trays. Once frozen, place individual “egg cubes” in a freezer bag for future use. One cube equals an egg. Even dairy products like milk, cream, cottage cheese, and butter can be frozen! Buy food when it is cheap and locally produced, and freeze it for when it is neither.
Freezing Procedure

As soon as you can after the produce enters your kitchen, prepare it for freezing.

Wash, peel, slice, core, and cut away bad spots.
Freezing Vegetables

If you have a double sink and one side has a plug, scrub one sink until it is scrupulously clean and rise thoroughly. If you don’t have a double sink, use a large pan.

While the vegetables are blanching (see directions earlier in this chapter), fill the cleaned sink or pan with cold water and ice from two or three ice trays.

Once the vegetables have been blanched the correct amount of time, plunge them, basket and all, into the sink of ice cold water.

Cool the vegetables thoroughly in the ice water, and then with a slotted spoon remove them and place them on a cookie sheet. (Make sure there is only one layer of vegetables on the sheet, and that the pieces aren’t touching each other.) Place immediately in the freezer for three to four hours. Remove and drop into freezer bags or freezer containers, label, and return to the freezer.
Fruits and Vegetables for Freezing
Fruit

Apples, apricots, avocados, berries, melons, cherries, coconut, currants, figs, grapefruit and oranges, grapes, peaches, nectarines, pears, persimmons, pineapple, plums, prunes, rhubarb, watermelon.
Vegetables

Artichokes, asparagus, beans, beets, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collards, corn eggplant, greens, herbs, kohlrabi, leek, onions, okra, parsnips, peas, peppers, potatoes, pumpkin, rutabagas, soybeans, squash (summer and winter), sweet potatoes, tomatoes, turnips.
Freezing Fruit in Syrup

The way I freeze pears—freezing fruit in a syrup—is typical of how fruit is usually prepared for freezing. A friend has a few pear trees and gives me bagfuls of pears in October. I line them up in windowsills until they are perfectly ripe, and then I take a few evenings to freeze them, by cutting them into slices, coring them, and cooking with water, honey to taste, and freshly grated ginger root. I cool the mixture, package it in quart freezer containers (meal size), and freeze them. I could have added a bit of lemon juice to make sure the pears didn’t brown, but I find I don’t need to. Freezing fruit in a sweetened syrup, even if natural sweeteners are used, turns the fruit into a dessert. If you want to avoid the addition of sweeteners, simply freeze the fruit with a compatible fruit juice instead.
Syrups

The general formula for light syrups is:
Light Syrup

* 1/2 cup honey or agave nectar to 4 cups water
* 1 cup sugar or Sucanat to 4 cups water
* 1/2 cup maple syrup to 4 cups wter

Fruit Juice Syrup

Add fruit and enough fruit juice to cover to a pan. Simmer the fruit until cooked; cool, freeze immediately. (Or, don’t cook the juice and fruit; just pack raw.)

Addition of Ascorbic Acid or Lemon Juice The general formula for the addition of ascorbic acid or lemon juice to syrup is 1/4 teaspoon ascorbic acid, or 2 tablespoons lemon juice per cup of liquid.
Other Ideas for Freezing Foods

The freezer is the perfect aid for practicing thrift. Not only can one buy food when it I cheap and freeze it, but you can also significantly reduce the amount of food you waste. For example, if bananas are beginning to get overripe and you don’t have time to make banana bread, simply mash up the bananas, add a little lemon juice, and freeze for a time when you can bake. Freezing food is also an incredible asset for establishing a healthful diet in very busy lives. Food can be frozen in advance for days when you know you won’t have time to cook, and when you have time and desire to cook, you can make extra of everything for freezing. Here are some other ideas:

If you enjoy making soup in the winter, keep a large freezer bag of loose vegetables stored in the freezer. Every time you are chopping vegetables, cut a little extra and throw into this all-purpose “soup bag.”

If you like pesto, make a number of batches at once. Spoon it into meal-size yogurt containers, and freeze. (Omit the pine nuts when you do this, and add them just before serving.)

If you don’t use up ginger root very quickly, and tend to throw a lot away because it goes bad, freeze some root in a small freezer bag, take it out and grate off only as much as you need, and replace it in the freezer.

Make herb “cubes” by cutting up some fresh herbs, placing a teaspoon or so of them in an ice cube tray, covering the herbs with water, and freezing. (You can do this with mint for “mint cubes” for your tea in the winter.)

To avoid having all of your pans end up in the freezer, buy inexpensive, reusable aluminum pans, available in most supermarkets. Make double batches of casseroles, lasagnas, and favorite dishes, transfer them to the aluminum pans, and freeze.
Final Steps

Never pack a canning jar, freezer container, or freezer bag completely full. Water expands when it freezes, and the bag would explode.

Make sure that containers are sealed completely before freezing! This can make the difference between delicious and tasteless food.

Label and date all food that is put in the freezer.

As a general guideline, don’t refreeze food that has been thawed, especially meat and seafood. Refrozen food loses its flavor, and the food may have become slightly spoiled when it thawed.

Most fruits and vegetables last up to ten months in a freezer.

Adapted from The Green Kitchen Handbook. Annie Berthold Bond is also the author of Home Enlightenment and is the producer of Care2’s Green Living channel.

http://www.healthyhighways.com/wholefoodquick.shtml

Quick and Easy Recipes

Even when you don’t have much time for meal preparation, there are many “made from scratch” wholesome and tasty meals you can enjoy. Here is a sampling of easy dishes from American Wholefoods Cuisine. Note, nondairy milk and soy cheese can be used interchangeably with dairy products in any of these recipes. A non-hydrogenated spread can replace butter. Most of the recipes can be multiplied to serve more than the 1-4 specified.

Chickpea Salad

An excellent sandwich filling, or put a scoop on a salad platter.

1 cup cooked chickpeas, drained
1 stalk celery, chopped
Up to ¼ cup chopped raw onion
1 hard-cooked egg, optional
1 generous table regular or vegan mayonnaise
Dash prepared mustard
Lemon wedge
Salt, pepper

Grind the chickpeas in a food processor or food mill, or mince fine by hand.

Combine with the celery, onion, and egg if using. Add mayonnaise and mustard to taste. Squeeze in lemon juice (which reduces the need for salt). Season with salt and pepper to taste.

Yield: about 2/3 cup; enough for 2 servings

Deviled Tofu

Another flavorful sandwich or stand-alone salad.

8 ounces tofu (any variety)
2 teaspoons prepared mustard
½ teaspoon soy sauce
1/8 teaspoon turmeric (for color)
¼ cup minced green pepper
¼ cup minced onion, optional
Salt
1/8 teaspoon paprika

Mash tofu with a fork until crumbly. Add remaining ingredients, except for paprika, and mix well. Sprinkle paprika on top.

Yield: 1½ cups, enough for 3 to 4 servings

Grilled Open-Face Tofu Sandwich

A quick entrée for one or a crowd.

4 ounce piece tofu (any variety)
2 slices whole grain bread
Prepared mustard
Soy sauce
Tomato slices
Mayonnaise, regular or vegan, optional

Slice tofu in 4 thin pieces. Press with absorbent paper to remove excess moisture.

Toast bread lightly and spread lightly with mustard. Top each with half the tofu and season lightly with soy sauce. Place tomato slices over the tofu. Broil or top brown until tofu is lightly colored.

Serve hot with a dollop of mayonnaise on top, if desired, for extra flavor.

Yield: 1 serving

On-Pot Baked Macaroni and Cheese

The name says it all. For fans of this American favorite, nothing could be easier.

2 ¼ cups uncooked whole wheat elbows, spirals or small shells
1 cup shredded cheddar or cheese of choice
1½ cup dairy or plain, unsweetened soy milk
1 tablespoons whole grain cracker or dried bread crumbs
1 tablespoon wheat germ
½ tablespoon butter or oil

Preheat oven to 3500F.

Combine pasta and cheese in a greased, shallow 1-quart baking dish. Add milk. Cover and bake for 30 minutes. Mix after 15 minutes to submerge pasta in milk.

Combine crumbs and wheat germ. After 30 minutes, remove cover and sprinkle crumb mixture over pasta. Dot top with butter or drizzle with oil. Bake uncovered for 10 minutes.

Yield: 2 servings

Tomato Shells

Homemade “canned” spaghetti. Serve as is, or add a cup of cooked favorite beans for a more substantial meal.

2 tablespoons olive oil
3 cups small uncooked whole wheat shells or elbows
¼ cup chopped onion
½ cup chopped celery
½ cup chopped green pepper
1 clove garlic, minced
4 cups tomato juice
½ teaspoon salt
¼ teaspoon hot pepper sauce

Heat oil in a 3-quart saucepan. Sauté pasta and vegetables over moderate heat for about 10 minutes, until pasta begins to color slightly. Stir occasionally to prevent sticking.

Add tomato juice and seasonings. Bring to a boil. Cover and simmer over low heat for about 20 minutes, until pasta is tender.

Yield: 4 servings

Skillet Corn, Chilies and Cheese

A quick and easy vegetable entrée to serve on rice or crisp tacos.

1 tablespoon olive oil
1 clove garlic, minced
1 small onion, chopped
4-ounce can chilies, drained
2 cups fresh or frozen corn kernels
½ teaspoon salt
4 ounces mild cheddar, Jack or mozzarella cheese, cut in cubes
Plain yogurt or YoChee, optional

Heat oil in a skillet. Sauté garlic and onion until soft but not brown, about 3 minutes.

Cut chilies into 1-inch strips and add to pan along with corn and salt. Cover and cook over low heat for about 5 minutes, until corn is tender.

Add cheese cubes, cover and cook without stirring until cheese runs. Be sure to wait until just before serving to add the cheese so it is soft and runny.

Spoon on rice, tacos or other grain or bread base of choice. Top with spoonfuls of yogurt or YoChee, if desired.

Yield: 2 servings

Peanut Butter Loaf

One of the easiest nut-grain loaves to assemble. Very good eating plain, or with catsup or mustard.

1 cup smooth or crunchy natural peanut butter
1 cup soft whole wheat bread crumbs
1 cup cooked brown rice
1 stalk celery, chopped
1 egg beaten
1 cup dairy or nondairy milk
1 teaspoon soy sauce

Preheat oven to 3500F.

Combine all the ingredients in a mixing bowl and stir until evenly blended. Place in a well-oiled 8-inch loaf pan. Bake for 45 minutes, or until top is firm and brown.

Cool for at least 10 minutes in pan before turning out. Serve warm, at room temperature, or even chilled.

Yield: 4 to 6 servings.

Potatoes Pizzaoila

A variation on “pizza” that is always a hit.

1 pound potatoes
1 tablespoon olive oil
1 clove garlic, chopped
1 sweet Italian pepper or ½ medium green pepper, cut in thin strips
½ teaspoon salt
½ teaspoon oregano
Pepper
1 cup tomato juice
½ cup diced fresh tomatoes
4 ounces sliced or 1 cup shredded mozzarella cheese

Scrub potatoes and cut into thin slices, barely 1/8 inch thick. Use a food processor fitted with a slicing blade if you have one.

Heat oil in a 10-inch skillet. Sauté garlic, pepper and potatoes for about 5 minutes, stirring occasionally, until potatoes begin to turn transparent.

Add seasonings, juice and fresh tomatoes. Cover and simmer over low heat 30 to 40 minutes, until potatoes are tender. Stir once or twice during cooking to bring potatoes on bottom to top for even cooking.

Just before serving, top with cheese, remove from heat, cover and let stand for 1 to 2 minutes to melt.

Yield: 2 large to 4 small servings

Note: For single serving, halve recipe and prepare in an 8-inch skillet; for double the recipe, use a 15-inch skillet.

Spinach and Chickpeas with Feta

A Greek favorite. Serve with whole wheat pita bread to sop up the delicious juices.

3 cups cooked chickpeas, drained
½ cup bean liquid
1 tablespoon olive oil
1 pound spinach, chopped
1 teaspoon cumin
1 tablespoon lemon juice
8 ounces (1 1/3 cups) crumbled feta cheese
Pepper

Combine chickpeas, liquid, oil, spinach and cumin in a large pot. Cover and cook over low heat until spinach is tender and everything else is quite hot. This will take 5 to 10 minutes.

Stir in lemon juice, crumble in feta, add a generous amount of pepper, and remove from heat. Serve hot or at room temperature.

Yield: 6 servings.

Bean Burgers

Cook indoors or out and serve as you would any other burger: on a whole wheat bun with lots of fixings. Loaded up, a burger is a burger.

1 1/3 cups sunflower seeds or 2 cups sunflower seed meal
4 cups cooked red or pink beans, drained
½ cup chopped onion
1 teaspoon chili powder
½ teaspoon salt (omit if beans are well salted)
3 to 4 tablespoons catsup
Wheat germ

Using a food processor fitted with a steel cutting blade, grind seeds to a fine meal and transfer to a large mixing bowl. Grind beans.

Mix ground beans, onion, chili powder and salt to taste into the sunflower meal. Add enough catsup to make the mixture damp enough to shape without becoming too soft. If too soft, add wheat germ as needed.

Shape into patties, using about 1/3 cup mixture for each.

To cook, sauté in oil; or, bake in a 3500F. oven about 20 minutes, until brown and crusty on the surface; or, broil 3 inches from the heat for about 5 to 8 minutes on each side.

Yield: 12 burgers, 6 servings

Recipes from the Nikki & David Goldbeck’s American Wholefoods Cuisine, Eat Well the YoChee Way and The Healthiest Diet in the World. ©

http://www.healthyhighways.com/wholefoodsummer.shtml

Savoring Seasonal Produce

Welcome to the Wholefoods Diner. Summer is the easiest time of year to up your intake of fresh fruits and vegetables.

Whether you grow them at home or pick them up at the market, they are the stars of the season. There are so many easy ways to enjoy fresh produce, from simply eating fruit out of hand to lavish salads. But for many people the difficult part is selecting, storing and perhaps even preserving them for out-of-season enjoyment. And that is what you will conquer in this Wholefoods Diner.

FAST RECIPES FOR FRESH PRODUCE

Blender Salad Soup

Similar to a classic gazpacho, but with all the vegetables chopped in the blender right along with the tomato, making it much quicker to prepare.

4 medium-size ripe tomatoes
½ large green pepper
½ small onion
1 small cucumber
1 clove garlic
1 teaspoon salt
2 tablespoons olive oil
3 tablespoons wine vinegar
½ cup ice water
6 ice cubes

Quarter tomatoes; seed and slice cucumber; peel and slice onion and cucumber; peel garlic.

Place vegetables and remaining ingredients except ice in a blender or food processor fitted with a steel blade. Process for about 3 seconds, until vegetables are finely chopped but not reduced to a puree. (If equipment cannot handle this quantity, process in batches.)

Spoon soup into bowls and place an ice cube in each so it becomes very cold.

Yield: 6 servings

Quick Pickles

A crunchy pickle with a simple brine that can be replenished so there is always a supply of fresh pickles in the refrigerator.

2 unwaxed cucumbers
1 small onion
1 small clove garlic, minced
1 tablespoon fresh dill weed
1 cup hot water
2 tablespoons honey
1 tablespoons salt
3 tablespoons cider vinegar

Slice each cucumber lengthwise into 8 sticks. Slice onion into rings. Alternate layers of cucumber and onion in a broad, nonmetal dish. Scatter garlic and dill on top.

Mix water with honey and salt to dissolve; add vinegar. Pour this brine over the cucumbers. Cover and refrigerate for at least 6 hours before eating.

Yield: 16 pickles

Note: When ready to replenish the pickle container, add 1 tablespoon vinegar and 1 rounded teaspoon honey to the brine. Add more sliced cucumbers and onion as needed. Prepare a fresh solution after 2 or 3 batches have been made.

Cream Corn Chowder

Takes less than 5 minutes to prepare.

2 cups corn kernels
4 cups soy milk or skim milk with ¼ cup nonfat dry milk powder added
2 slices whole wheat bread
1 thin slice onion
2 teaspoons salt

Combine all ingredients in a blender of food processor fitted with the steel blade. Process at high speed for 20 seconds. Warm gently over moderate heat.

Yield: 6 servings

All-In-One Breakfast Shake

1 cup yogurt or 1¼ cups soy milk
1 large ripe peach or ¾ cup seasonal berries
½ cup orange, apple or pineapple juice
¼ cup oats
2 tablespoons wheat germ
2-4 ice cubes
Cinnamon or nutmeg (optional)

Combine all but the cinnamon or nutmeg in a blender. If using yogurt, add 4 ice cubes. If using soy milk, add ice cubes if you want a frothier shake. Process at high speed about 1 minute, until ice is completed melted. Pour into servings glasses and sprinkle with cinnamon or nutmeg, if desired.

Yield: 2 12-ounce servings

Strawberry Maple Freeze

Blending YoChee with fruit you can produce a variety of flavorful frozen desserts. Using the formula below, try your hand with other fruits as well.

2 cups fresh strawberries
3 tablespoons fruit-juice-sweetened berry preserves
1 cup YoChee
½ teaspoon vanilla extract
1 to 2 tablespoons maple syrup

Combine the berries and preserves in a blender or food processor fitted with a steel blade and puree. Pour into a bowl and beat in the YoChee, vanilla and maple syrup until evening combined. The amount of sweetness needed will depend on the sweetness of the fruit and individual taste; begin with 1 tablespoon and taste and adjust if needed.

Transfer the mixture into a shallow metal pan or freezer container. Cover and freeze for 2 to 3 hours, until firm.

Break the mixture into chunks and return it to the food processor. Process until smooth. This may require a little stopping and scraping the sides until the frozen YoChee begins to soften. Continue until the mixture is the consistency of soft-serve ice cream.

At this point you can eat the frozen YoChee or return it to a freezer container and freeze solid. If frozen, let sit at room temperature for 10 to 15 minutes before serving to soften slightly.

Yield: 1 pint

FRUITS THAT CONTINUE TO RIPEN AFTER PICKING

Apricots, avocados, bananas, cantaloupe, kiwi, mangoes, nectarines, papayas, peaches, pears, plantains, and plums continue to ripen at room temperature after they’re picked. If you want to speed up ripening, put them in a paper bag (plastic bags apparently don’t work for ripening).

Once fully ripened, these fruits can be stored in the refrigerator but are best eaten within a week. Although the outside skin of a refrigerated banana will turn dark brown, the inside will remain light-colored and good for eating.

FRUITS THAT SHOULD BE PICKED OR BOUGHT RIPE

Apples, blueberries, cherries, lemons, limes, grapefruit, grapes, oranges, pineapple, raspberries, strawberries, tangerines, and watermelon will not continue to ripen after picking. They should be allowed to fully mature first, at which point they are ready to eat.

Store in the “crisper” section of the refrigerator, bagged loosely to allow air circulation but prevent drying.

HOW TO KEEP CUT FRUIT FROM TURNING BROWN

Cut fruit as close to serving time as possible and cover. The easiest way to keep the cut edges of fruit from turning brown is by coating with an acidic juice such as lemon, orange or pineapple juice. If holding for more than two hours, refrigerate until ready to serve.

STORING TOMATOES

The ongoing debate is “should tomatoes be kept on the counter or in the refrigerator?”

Store them at room temperature (above 55 degrees F) until fully ripened. This will allow them to ripen properly and develop good flavor and aroma. Store out of direct sunlight; sunlight will cause uneven ripening. A ripe tomato is red or reddish orange, depending on the variety, and yields to slight pressure.

Tomatoes should be placed stem end up. Because the “shoulders” are the softest part; putting them stem-side down is likely to result in bruising.

If you must keep tomatoes once they are ready to eat, place in the refrigerator. However, serve at room temperature

WARNING SIGNS FOR AGING PRODUCE

As foods deteriorate they often give off warning signs.

* Pale color in produce is a sign of age and loss of flavor and nutrients

* Soft spots or rust on fresh produce indicate rot. Cut them out and use what remains at once.

* Slime on the surface of produce is a sign of deterioration. While it may make food unattractive, it is not dangerous. Wash it off, pat the food dry and if it doesn’t appear otherwise affected, use at once.

* Mold on produce is visible and while it shouldn’t be eaten, it can be removed if only on the surface. Just the same, it is a sign that the food is well beyond its prime and whatever you manage to salvage should be consumed soon.

* A fermented smell in fruit is your clue that yeast is growing. While not generally harmful, it usually renders it unpalatable (unless you are making vinegar).

SAFE HANDLING OF FRUITS AND VEGETABLES

After purchase, put any produce that needs refrigeration away promptly. Wait to wash until just before use, rather than when first picked or purchased. If coming from the garden and covered with surface dirt, wipe clean with a damp towel before storing. Greens (lettuce, cooking greens) can be washed before hand, spun thoroughly dry, and stored in a covered lettuce crisper.

If buying fresh, pre-cut produce, be sure it is refrigerated or surrounded by ice.

Always wash raw fruits and vegetables under cold running water before eating them. To remove surface dirt and bacteria, thoroughly in cold rinse. Do not use soap, detergents or bleach solutions.

If necessary, scrub firm produce, such as melons, potatoes, carrots, and cucumbers with a clean produce brush to remove surface dirt.

Cut away damaged or bruised areas as bacteria can thrive in these places.

Bacteria on the outside of produce can be transferred to the inside during peeling or cutting. To prevent this, thoroughly rinse first. This applies to all fruits and vegetables that will be peeled or cut, including melons, lemons, limes and other citrus, mangoes, papayas, avocados, and the like. Peel bananas before cutting to avoid transfer of surface contamination.

Refrigerate all fresh produce within two hours of peeling or cutting. Leftover cut produce should be discarded if left at room temperature for more than two hours.

Use a clean cutting board, knives and other utensils when handling fruits and vegetables. Do not cross contaminate with any implements that have been in contact with raw animal products. This is always a priority in the kitchen, but particularly when it comes to foods like fruits and vegetables that may be eaten raw.

EASY FREEZING FOR THE FUTURE

While many foods require blanching (quick boiling and cooling) before freezing to destroy natural enzymes that cause deterioration, there are some that can be frozen with no pre-treatment.

Avocados can be pureed and frozen for use later in guacamole, soup, salad dressing, and such. After peeling, mash pulp. Add 1 tablespoon lemon juice per quart to preserve color. Pack into containers, pressing down into corners to eliminate air pockets. Seal and freeze.

Bananas can actually be frozen for short-term preservation with nothing but their skins for protection. Use within 3 months for baking or pureed desserts, or just unzip the peel and eat out-of-hand for a novel snack. Note: protect your hands when peeling to avoid freezer burn. Pureed bananas can also be frozen following the directions above for avocados, substituting orange juice for the lemon juice.

Berries freeze well without any fuss. They are best for later use in cooked dishes, fruit spreads and smoothies. Wash, remove any damaged or decaying specimens, gently pat dry and let air dry before freezing. To make it easier to remove only the amount needed at one time, spread in a single layer on a shallow metal pan or cookie sheet with sides. Place uncovered in the freezer. When frozen, transfer to a container or freezer bag, excluding as much air as possible. This technique can be used with sliced or diced raw peppers, as well.

Corn is worth freezing when available fresh-picked and locally grown. Without detaching the husks, ease them open and remove the silky fibers. Replace the husks around the ears; if very bulky, remove some of the outer layers. Place in freezer bags excluding as much air as possible. Cook without defrosting.

Peppers (both sweet and hot) can be used later in either uncooked or cooked foods. For large peppers, wash, cut in half and remove stems and seeds. If desired, cut into strips or rings. Package into bags or containers leaving no headspace. Seal and freeze. Small hot peppers can be frozen whole. Simply wash, pack in airtight freezer bags, seal and freeze.

Pineapple, when you get a sweet one, is worth preserving. Remove skin, eyes and core. Slice, dice, crush or cut as desired. Pack tightly into container so the pineapple’s juice fills the air spaces. Leave ½-inch headspace in pints, 1-inch in quarts. Seal and freeze.

Tomatoes can also be frozen raw. Frozen tomatoes are best used in cooked foods such as soups, sauces and stews, since they turn soft on thawing. The easiest method is also the most space consuming - packing whole into freezer-proof bags and removing all surrounding air. They can later be used whole or cut up. If you want them peeled, just run the frozen whole tomato under very hot tap water for a few seconds. The skins will crack to ease peeling. If space is a concern, wash, and if peeling is desired, dip in boiling water for 30 seconds to loosen skins first. This step is not necessary if you don’t mind pieces of skin later on. Cut in chunks. Pack into containers, pressing to eliminate air pockets as for pineapple. Leave ½-inch headspace in pints, 1-inch in quarts. Seal and freeze.

TIP: When removing skins, dip only a few tomatoes at a time into the boiling water or the water temperature may be lowered too much to remove the skins without overheating the tomatoes. Transfer hot tomatoes to a colander and rinse under cold water to make them easier to handle.

STORAGE TIME FOR FROZEN FRUITS AND VEGETABLES

To maximize the time frozen foods maintain good quality, pack in material intended for freezing. Be sure to keep the temperature of the freezer at 0 degrees F or colder. Unless otherwise advised, it is generally recommended that frozen vegetables and fruits be eaten within eight months for best quality.

Recipes from the Nikki & David Goldbeck’s American Wholefoods Cuisine, Eat Well the YoChee Way and The Healthiest Diet in the World. ©

http://www.healthyhighways.com/wholefoodspring.shtml

Spring Vegetables

No matter where you live, it seems like this has been a hard winter. As better weather approaches, so does the choice of fresh produce. The spring/early summer offerings add wonderful options at “in season” prices. In this installment of the Wholefoods Diner, we serve up some personal favorites, including asparagus, globe artichokes, beets (admittedly Nikki’s choice), and a selection of leafy greens that grow best while the weather is still a bit cool.

Blackened Asparagus

These crispy asparagus spears have a subtle smokey taste and a hint of spiciness. If you like really hot food, use a potent chili powder or add a pinch of cayenne. And a note for whoever is on clean-up – let the blackened pan soak for a while and it will clean with ease.

1 pound asparagus
2 tablespoons soy sauce
4 cloves garlic, chopped
1 teaspoon chili powder
2 to 3 tablespoons water

Trim the ends from the asparagus. Break into 2-inch-long segments. You should have about 4 cups.

Combine the asparagus and soy sauce in a wok or large skillet. Cook over high heat, stirring continuously, for about 5 to 10 minutes, until the asparagus are singed and the soy sauce evaporates. Add the garlic during the last minute or so.

Remove the pan from the heat. Immediately add the chili powder and water, 1 tablespoonful at a time, stirring to dissolve the blackened soy sauce in the pan. Do this carefully, as there will be some sputtering.

Yield: 4 servings

Variations: For Blackened Green Beans, trim the ends of one pound fresh green beans but leave whole. Follow the directions above. For Blackened Carrots, cut a pound of carrots into 2-inch-long matchsticks (about 3 cups) and follow the directions above. The same amount of broccoli stems, peeled and cut in 2-inch-long sticks, makes great Blackened Broccoli.

Spring Artichokes

If you need to hold the artichokes after cooking, cover the pot and let them sit off the heat until serving. Any leftovers can be chilled and sliced into salads.

4 medium-size artichokes with stems
½ cup water
3 tablespoons lemon juice
3 strips lemon peel
½ teaspoon salt
1 small onion, cut in thin crescents
6 cloves garlic, sliced

Prepare the artichokes by peeling the stems lightly, cutting off the top third of the bulb to remove the tips of the leaves, and removing any small tough leaves at the base. Cut in half lengthwise and use a grapefruit spoon or small paring knife to scrape away the small hairy leaves (or choke) attached to the heart.

Combine the water, lemon juice, lemon peel, and salt in a broad pot that can hold the artichokes in a single layer. Dip the cut side of each artichoke in this lemon water, then turn cut side up and place the artichokes side by side in the pot.

Scatter the onion and garlic over the artichokes.

Bring the artichokes and liquid to a boil. Cover and simmer over medium heat for about 30 minutes, until the artichokes are easily pierced with a fork. Check periodically during cooking to see that the water isn’t boiling too rapidly and evaporating.

Serve each person 2 warm halves topped with some of the onions, garlic and a little broth.

Yield: 4 servings

Spicy Italian Greens

This recipe is designed for the bitter greens listed below, but it can also be made using romaine lettuce combined with Italian flat leaf parsley. A dollop of YoChee on top of each serving provides a nice contrast. To turn this into a main dish, add 3 cups cooked chickpeas, white beans or lentils at the end and heat through. If desired, serve over small size pasta, such as bow ties, spirals, shells, or the like.

1½ pounds leafy greens (beet greens, broccoli rabe, Swiss chard, chicory, escarole, frisée, kale, or romaine mixed with ½ cup flat leaf Italian parsley)
2 large cloves garlic, minced
½ cup canned crushed tomatoes or tomato puree
½ teaspoon crushed red pepper flakes
2 tablespoons capers

Wash the greens well and chop coarsely. You should have about 12 cups.

Combine the greens with the remaining ingredients in a large heavy skillet or pot large enough to hold them. Cook, uncovered, for about 5 minutes, or until the greens wilt. Stir as needed for even cooking.

Cover and cook until the greens are tender, about 10 minutes depending on the greens.

Yield: 4 to 6 servings

Orange-Lemon Beets

In this unusual dish, sweet earthy beets are studded with tiny pieces of tart raw lemon. You’ll be amazed by the tenderness of the lemon peel. Since the peel is to be eaten, choose an organic lemon for this recipe.

1½ pounds red or golden beets
1/3 cup orange juice
1 teaspoon grated fresh ginger
1 small organic lemon

Scrub the beets, peel and cut into ½-inch-long matchsticks. To do this easily, begin by cutting into 1/8-inch-thick slices. Stack several slices and cut into 1/8-inch-wide strips. Cut strips across into ½-inch lengths. You should have about 4 cups.

Place the beets in a small pot with the orange juice and ginger. Cover and cook over moderate heat for about 15 minutes, until tender.

Cut the unpeeled lemon into very thin slices. Stack the slices and cut into small pieces. You should have about ½ cup.

When the beets are cooked, remove from the heat, transfer to a serving bowl, and while still hot, mix in the lemon pieces.

Serve warm or at room temperature.

Yield: 4 to 6 servings

Variation: For Orange-Lemon Carrots, replace the beets with carrots.

Recipes from the Nikki & David Goldbeck’s American Wholefoods Cuisine, Eat Well the YoChee Way and The Healthiest Diet in the World. ©

http://www.healthyhighways.com/wholefoodholiday.shtml

PS. Don’t forget to bookmark the Wholefoods Diner and tell your friends about it as we change the recipes all the time.

Walnut Date-Topped Shortbread Squares

A rich, festive cookie.

For the Base:

1 cup whole wheat flour
2 tablespoons butter
2 tablespoons oil
2 tablespoons honey
1 tablespoon maple syrup
¼ teaspoon vanilla extract

For the Topping:

2 tablespoons whole wheat flour
1/8 teaspoon salt
½ teaspoon cinnamon
14 teaspoon baking soda
½ cup chopped dates
½ cup chopped walnuts
1/3 cup orange, pineapple or apple juice
½ teaspoon vanilla extract

Preheat oven to 350o F.

Place flour for the base in a mixing bowl and cut in butter and oil. Stir in honey, maple syrup and vanilla. Mix with hands to form a smooth dough.

Press base into an oiled 8-inch square pan. Bake for 15 minutes, until barely firm and a little colored at the edges.

While base bakes, prepare topping by combining flour, salt, cinnamon, baking soda, dates, and walnuts, then stirring in juice, honey and vanilla.

Spread topping over partially baked crust. Return to oven for 15 minutes; topping will not be quite set when done.

Cool and cut into squares.

Yield: 9 squares

Note: Double the recipe can be baked in a 9 x 13-inch pan.

Tip: To cut sticky dates, dip scissors or knife into some flour first.

Mr. Bill Cookies

Gingerbread men for a new generation.

5 cups whole wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
½ teaspoon nutmeg
1 teaspoon cinnamon
1½ teaspoons ground ginger
¼ cup oil
¼ cup melted butter
½ cup honey
1 cup molasses
¼ cup milk

Combine first six dry ingredients in a bowl. Combine oil, butter, honey, molasses, and milk separately. Pour wet ingredients into dry, mixing with a wooden spoon to form a stiff dough. After the initial mixing, dough can be kneaded gently by hand to combine, if easier. Chill for 1 hour or longer.

Preheat oven to 375o F.

Take one-fourth of the dough from the refrigerator at a time and roll on a well-floured surface to a thickness of ¼ inch for chewy cookies, 1/8 inch for crisp ones. Cut into men or other desired shapes.

Using a spatula, transfer cookies to an oiled, floured baking sheet. Arrange close together but not touching. About one-fourth the dough can be accommodated per baking sheet.

Bake for 10 minutes. Loosen from pan while still hot, let sit a few minutes, then transfer to a rack to cool.

Yield: about 60 4-inch men, or 3 pounds cookies

Spritz Cookies

A rich butter cookie made with pressed dough.

½ cup butter
½ cup honey
2 tablespoons maple syrup
2 egg yolks
1½ teaspoons almond extract
1/8 teaspoon salt
2 cups whole wheat flour

Preheat oven to 400o F.

Cream butter, honey and maple syrup. Beat in egg yolks, extract and salt. When smooth, stir in flour to make a stiff dough.

Place dough in a pastry bag and press out in 3-inch lengths onto an ungreased baking sheet. Shape each piece into an “S” or “O” and press with damp fingers to flatten, making ridges in the spaces between fingers.

Bake for 10 minutes, until lightly browned at the edges but still quite pale. Transfer to a rack to cool.

Yield: about 3 dozen cookies

Note: If you don’t have a pastry bag, you can fashion a “shooter” by cutting the corner off a sturdy plastic bag and forcing the dough through the hole.

Tip: Save the egg white to make Almond Drops (recipe follows)

Almond Drops

No added fat or flour.

1 cup almonds
2 egg whites
¼ cup honey
½ teaspoon vanilla extract
¼ teaspoon almond extract
About 1 teaspoon nutmeg

Preheat oven to 350o F.

Grind almonds to a meal in a blender. Mix with egg whites, honey and extracts to make a smooth paste.

Drop by teaspoons onto an oiled, floured baking sheet. Sprinkle surface with nutmeg.

Bake for 6 to 8 minutes, until firm but still rather pale. Loosen from the baking sheet, and when firm enough to move, transfer to a rack to cool.

Yield: about 3 dozen 1-inch cookies

Ginger Cookies

Crunchy and spicy.

½ cup molasses
1 tablespoon oil
½ teaspoon baking soda
1 teaspoon hot water
1½ teaspoons ginger
½ teaspoon cinnamon
1¾ cup whole wheat flour

Preheat oven to 350o F.

Combine molasses, oil, baking soda dissolved in hot water, ginger, and cinnamon. Add enough flour to make a dough firm enough to roll. Use hands if necessary to work in.

Roll thinly on a floured surface. Cut into shapes with a cookie cutter.

Bake on a greased baking sheet for about 10 minutes. Transfer to a rack to cool.

Yield: about 2 dozen cookies

Chocolate Nut Squares

A delicate chocolate cookie, much like a thin brownie.

1 ounce (1 square) unsweetened baking chocolate
¼ cup butter
½ cup honey
1 egg
¼ teaspoon vanilla extract
6 tablespoons whole wheat flour
1/8 teaspoon salt
2/3 cup finely chopped walnuts or hazelnuts

Preheat oven to 400o F.

Combine chocolate and butter in a small saucepan and melt over very low heat. Remove from heat and beat in honey, egg, vanilla, flour, and salt.

Spread batter thinly into two greased 8-inch-square pans. Sprinkle evenly with nuts.

Bake for 10 to 12 minutes. Do not over bake. Cool a minute in the pan then cut into 2-inch squares. When completely cool, remove from pan.

Yield: 32 2-inch squares

Rugelach

A popular miniature filled pastry that hails from Eastern Europe.

For the Pastry

1½ cups whole wheat flour
½ teaspoon salt
2 teaspoons baking powder
¼ cup butter, at room temperature
1/3 cup honey
½ cup cottage cheese

Fruit-Nut Filling

1/3 cup chopped walnuts
½ cup chopped raisins
2 tablespoons toasted wheat germ
¾ teaspoon cinnamon

Combine flour, salt and baking powder. Cut in butter with a pastry blender or wire whisk. If you find it easier, work in butter with your fingers.

Stir honey and cottage cheese into flour mixture. Knead gentle with your hands until dough holds together in a ball. If too dry, add more cottage cheese. Cover with plastic wrap or place in a plastic bag and chill for a few hours.

Preheat oven to 400o F.

Divide dough into thirds, shape into balls and roll each ball from the center out into a thin 9-inch round. Cut each round into 8 wedges and if not very thin, roll each wedge in all directions to make broad triangles.

Combine filling ingredients. Sprinkle some on each triangle and roll from broad end to tip to enclose filling. Bend slightly to form a crescent.

Place rugelach on an ungreased baking sheet. Bake for about 10 minutes, until lightly browned. Transfer to a rack to cool.

Yield: 24 rugelach

Fruitcake

If you think you don’t like fruitcake, try this one – it is sure to change your mind, for it is chock full of real dried fruit instead of the bizarrely colored glacéed bits used in most fruit cakes. This cake stores very well, making it ideal for gift giving or mailing at holiday time. Warp in foil to retain moistness. For baking options, be sure to read the notes below.

1 cup pitted dates, cut up
1¼ cups diced dried apples
1 cup dried apricot halves, cut in quarters
1 cup walnut halves
¾ cup whole wheat flour
½ teaspoon baking powder
¼ teaspoon salt
3 eggs
¼ cup honey
½ cup molasses
1 teaspoon vanilla extract

Preheat oven to 300o F.

Combine dried fruit and nuts in a large bowl. In a separate bowl, combine flour, baking powder and salt. Add flour mixture to dried fruit and stir well.

Beat eggs. Beat in honey, molasses and vanilla. Add to fruit mixture and stir gently until all ingredients are well moistened.

Spoon into a well-greased 6-cup tube ring or mold (or see baking options, below). Bake for 1 hour. Cool in the pan for 10 minutes, then turn out onto a rack and cool completely.

Yield: 1 large ring

Note: Fruitcake can be baked in a variety of pans, ranging from small muffin tins (baking time will be about 30 minutes) to an 8-inch loaf pan or square. To determine if the cake is done, insert a toothpick; when it comes out clean, take the cake out of the oven.

http://www.healthyhighways.com/wholefoodjewish.shtml

Eggplant Caviar

Of Russian derivation, eggplant caviar should be served very cold. It can be made well in advance and will keep up to 2 weeks with refrigeration.

1 pound eggplant
½ cup finely chopped onion
½ cup finely chopped tomato
1 teaspoon salt
Pepper
2 tablespoons lemon juice
2 tablespoons olive oil

Make an inch-long slit in eggplant to release steam and cook by baking in a 350o oven. Or, cut into cubes and steam until tender.

When cooked eggplant is cool enough to handle, peel and chop very fine. You should have about 1½ cups.

Combine eggplant with remaining ingredients and chill.

Serves 8

Matzo Balls

Everyone household has its favorite matzo ball recipe. What distinguishes this from all others is that it is made with whole wheat matzo. Serve in your favorite vegetable broth or in the Tamari Broth below.

4 whole wheat matzos
2 eggs
1 tablespoons oil
½ teaspoon salt
6 tablespoons seltzer or plain water

Crush the matzos into fine crumbs in the blender, processor, or with a rolling pin. You should have 1 cup crumbs.

Beat eggs with oil and salt. Stir in crumbs. Add seltzer and mix to a smooth batter. Chill for 30 minutes or longer.

To cook, bring 3 quarts of water to a boil in a wide 5-quart pot. Add 1 teaspoon salt. Shape chilled dough into 1-inch balls using a light hand. Drop into simmering water. When they rise, cover and simmer for 30 minutes. Drain.

To serve, place in bowls and cover with hot soup. If matzo balls have cooled down before they are served, place them in the soup pot and reheat for a few minutes.

Makes 12-14 matzo balls; 4-6 servings

Tamari Broth with Greens

8 scallions, minced
1 tablespoon oil
4 cups water
4 outer leaves romaine lettuce, coarsely shredded
½ cup soy sauce
½ teaspoon salt

Cook scallions in oil for 1 minute to soften. Add water and bring to boil. Add lettuce and simmer for 10 minutes. Add soy sauce and salt.

Serves 4

Matzo Lasagna

2 medium onions, thinly sliced
6 whole wheat matzos
3 cups cottage cheese
1 cup shredded mozzarella cheese
½ cup shredded cheddar cheese
4 medium tomatoes, sliced, or 2 cups canned, drained tomatoes
½ teaspoon salt
Pepper
1½ cups tomato juice

Preheat oven to 350o F.

Place half the onion slices in a shallow 2-quart baking dish generously greased with oil. Cover with two of the matzos, broken into pieces if necessary. Top with 1½ cups cottage cheese, ½ cup mozzarella, ¼ cup cheddar, and half the tomatoes. Season with half the salt and pepper.

Top with two more matzos, remaining onion, cottage cheese, shredded cheeses, tomatoes and seasoning. Pour juice evenly over top. Cover and bake for 20 minutes.

Uncover, sprinkle with additional cheese if desired, and bake 10 minutes longer. Let sit at room temperature for 10 minutes before serving.

Serves 4 to 6

Sweet Ginger Carrots with Raisins

1 pound carrots, diced (about 3 cups)
1/8 teaspoon salt
1 teaspoon honey
¼ cup raisins
¼ teaspoon ground ginger
¼ cup water

Combine all ingredients in a 1-quart pot. Bring to a boil, cover and simmer over low heat until just tender, about 15 minutes.

Serves 4

Orange-Section Salad

The inclusion of some bitter greens makes this especially appropriate for the Passover table.

6 cups torn greens (preferably romaine with a little escarole or some other dark, bitter green)
2 oranges, peeled and sectioned
thin slices sweet Spanish or red Bermuda onion
3 tablespoons fresh orange juice
2 tablespoons wine vinegar
6 tablespoons oil
1/8 teaspoon salt
½ teaspoon minced orange rind

Combine beans, oranges and onion in a salad bowl. Combine remaining ingredients to create the dressing. Toss dressing with salad just before serving.

Serves 4

Coconut Kisses

2 egg whites
¼ cup honey
¼ teaspoon almond extract
½ cup finely ground sunflower seeds
1 cup shredded, unsweetened coconut

Preheat oven to 375o F.

Beat egg whites until stiff. Gradually beat in honey. Whites will soften slightly. Fold in remaining ingredients.

Drop by rounded teaspoonfuls onto a baking sheet covered with unglazed paper, such a brown grocery bags.

Bake for 12 to 15 minutes, until nicely colored. Remove from oven, let stand a minute or two to set, then remove with a spatula and cool completely on a rack.

Makes 6 dozen kisses

Almond Sponge Torte

A light, flourless nut cake.

2 eggs, separated
3 tablespoons honey
1 tablespoon maple syrup
½ cup almonds, ground to a meal
½ tablespoon lemon juice
pinch salt

Preheat oven to 350o F.

Beat egg yolks until thick. Gradually beat in honey and maple syrup. Stir in almond meal and lemon juice.

Beat whites in a separate bowl until stiff, adding a pinch of salt when they become foamy. Fold in egg yolk mixture. Spread in a greased, floured 8-inch layer cake pan.

Bake for about 20 minutes, until puffed and brown. Turn off oven, leave door open and let sit for 10 minutes. When cake has settled, remove from pan and cool.

Makes one 8-inch round; serves 6

Recipes from the Nikki & David Goldbeck’s American Wholefoods Cuisine ©

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Timeout for Breakfast

Weekends provide a perfect opportunity to slow down the pace a bit and enjoy a real morning meal. In this installment of the Wholefoods Diner we present some of our leisure-time breakfast favorites from The Good Breakfast Book, Making Breakfast Special.

Nikki & David

Strawberry Drink

Fresh strawberries are in season now, so why not start breakfast with a refreshing pink drink.

2½ cups strawberries
¼ cup honey
2 cups water
Juice of ½ lemon

Combine all ingredients in a blender and puree.

Makes 1 quart

Scrambled Tofu with Everything

The amount here is just right for an intimate breakfast for two. Multiply as needed for the family or a crowd.

1 tablespoon oil
¼ cup chopped green pepper
1 small onion, chopped
8 ounces tofu, any style
Soy sauce
½ teaspoon turmeric or paprika
½ cup diced tomato, well drained

Heat oil in skillet and sauté green pepper and onion for a few minutes, until onion is golden.

Drain tofu, pat dry and break into small chunks with a fork.

Add tofu to skill and season with a dash of soy sauce and turmeric or paprika. (Turmeric is an orange spice that turns the tofu yellow, giving the appearance of scrambled egg. If you don’t have turmeric, paprika can be used for color.)

Cook over medium heat, stirring occasionally, until tofu is dry.

Add tomato and cook long enough to heat through.

Makes 2 servings

Bauernfrushstuck (Farmer’s Breakfast)

A hearty German breakfast that David grew up with.

Oil
1 to 2 large onions, thinly sliced
3 large potatoes, boiled and sliced
½ green pepper, chopped
Salt and pepper
8 eggs, lightly beaten

Heat oil to cover the surface of a large skillet. Add onions and cook until wilted.

Add potatoes and continue to cook over moderate heat, allowing potatoes to brown slowly (about 25 minutes). Add green pepper and season to taste with salt and pepper.

Lower heat, pour eggs over vegetables, and mix with a large spoon, cooking until eggs are completely set.

Makes 4 to 6 servings

Tempeh Strips

These tasty bacon-like strips are delicious on bread, with pancakes or served alongside eggs.

8 ounces tempeh
1 tablespoon soy sauce
2 tablespoons water
Oil

Cut tempeh into strips 1/8-inch thick. Combine soy sauce and water.

Heat enough oil to cover the bottom of a skillet. When hot, add tempeh strips and brown lightly on both sides.

Sprinkle diluted soy sauce over browned tempeh, cover and cook 1 to 2 minutes, until most of the liquid is absorbed.

Remove lid and cook to evaporate any remaining moisture.

Makes 24 strips; 4 servings

Basic Whole Wheat Griddlecakes

The basic recipes and several variations.

¾ cup whole wheat flour
2 tablespoons wheat germ
2 teaspoons baking powder
½ teaspoon salt
6 tablespoons nonfat dry milk powder
1 cup water
1 tablespoon honey
1 egg, lightly beaten
1 tablespoon oil

Mix dry ingredients.

Add water, honey, beaten egg, and oil. Mix just enough to moisten all ingredients.

Pour batter onto a preheated, lightly oiled griddle or skillet, allowing ¼ cup batter per pancake.

When bubbles appear on the surface, turn and cook the other side.

Makes 10 3-inch pancakes; 2 adult servings

Dairy-free Griddlecakes: Omit nonfat dry milk and replace water with soy milk.

Eggless Griddlecakes: Follow recipe above, but add ½ teaspoon baking powder and 2 tablespoons soy flour to the dry ingredients. Eliminate the egg and add an additional ¼ cup water or soy milk if needed to moisten batter.

Peanut Butter Griddlecakes: Replace each tablespoon of oil in the recipe with 2 tablespoons natural peanut butter.

Griddlecakes with Fruit or Nuts: Add ¼ cup chopped walnuts, raw cashews, peanuts, pumpkin seeds or sunflower seeds, or ¼ cup sliced banana, peaches, berries or well-drained canned crushed pineapple.

Yogurt Griddlecakes: Prepare Basic Griddlecakes but reduce baking powder to ½ teaspoon and add ½ teaspoon baking soda. Replace nonfat dry milk and water with 1 cup yogurt.

Baked Apple Pancake

To serve, cut in wedges and top with cinnamon and molasses or your favorite syrup. You might also try with recipes with bananas or peaches.

3 cups sliced apple (2 large or 3 medium apples)
1 tablespoon oil
1 tablespoon butter
1 teaspoon cinnamon
6 eggs
1 tablespoon honey
¼ teaspoon salt
2/3 cup whole wheat flour
2/3 cup skim or soy milk

Preheat oven to 400oF.

In a large ovenproof skillet, sauté apples in oil until tender, about 8 minutes. Add butter and cinnamon.

Beat together remaining ingredients. Pour over apples and cook over medium heat until bottom begins to set, 3 to 5 minutes.

Transfer pan to the oven for 10 minutes to finish cooking.

Makes 4 servings.

Note: If you want to double the recipe and don’t have a skillet large enough, transfer the cooked apples to a greased 9 x 13-inch baking pan, pour on the egg batter and baked in a 400oF. oven for 10 minutes; reduce heat to 350oF. and bake until set, about 10 more minutes.

Fruit-In-The-Middle Muffins

A vegan muffin that is completely fruit sweetened.

2 cups whole wheat flour
2 tablespoons soy flour
½ teaspoon salt
1 tablespoon baking powder
3 tablespoons oil
1½ cups apple juice
3 tablespoons fruit puree or fruit-juice-sweetened preserves

Preheat oven to 400oF.

Combine dry ingredients. Make a well in the center, add oil and apple juice, and stir gently but thoroughly until evenly moistened.

Spoon batter by heaping soup spoonfuls into each of 9 or 10 oiled or paper-lined muffin cups.

Place a teaspoon of fruit puree or preserves in center of batter. Drop another soup spoonful of batter on top to cover fruit.

Bake for 20 minutes.

Makes 9 to 10 muffins

Recipes from the Nikki & David Goldbeck’s American Wholefoods Cuisine ©

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Vegetables of the Season

Introduction

Spring is the season when more fresh vegetables begin to arrive at the market. Although nowadays many vegetables are available year-round, each does in fact have its peak season.

Vegetables that are abundant right now, or will soon be coming to fruition, include artichokes, asparagus, green beans, okra, broccoli, cauliflower, newly harvested radishes, carrots and beets, and a variety of greens. Take every opportunity to purchase vegetables that are locally grown; they offer the highest nutrition and the freshest taste. Prices also tend to be lower during this period of plenty.

Vegetables are prized not only for their excellent food value, but also for their variety. Their diversity of color, texture and taste can make any meal a delight. Unfortunately, improper cooking methods such as boiling have ruined the reputation of many vegetables. We find steaming, stewing, baking and stir-frying are the best techniques for having vegetables turn out tender but still crisp. The following recipes adhere to this advice, and in spite of their simplicity, are likely to win the cook may compliments.

Sesame Green Beans

1 pound green beans
1 tablespoon sesame seeds
1 tablespoon lemon juice
1 teaspoon toasted sesame oil
salt and pepper

Steam the beans for 5 to 8 minutes, until tender but still crunchy.

Toast the sesame seeds in a dry skillet for a few minutes until aromatic.

Transfer the warm beans to a serving bowl and toss with the lemon juice, sesame oil, toasted seeds, and salt and pepper to taste.

Serves 4

Carrots with Sunflower Seeds

6 medium carrots
¼ cup water
2 tablespoons soy sauce
¼ cup sunflower seeds

Scrub the carrots and peel only if necessary. Slice into thin rounds.

Combine carrots with water in a small pot, bring to boil, cover and cook until just tender, about 10 minutes.

Add the soy sauce and sunflower seeds. Cook, stirring, over medium-high heat until moisture evaporates.

Serves 4

Roast Asparagus and Peppers

1 pound asparagus
2 sweet red or yellow peppers
1 tablespoon balsamic vinegar

Preheat the broiler.

Snap off the tough ends of the asparagus. Cut the pepper into ½-inch-wide strips, discarding the seeds and trimming any thick ribs.

Place the vegetables in a single layer on a baking sheet. Broil 5 to 6 inches from the heat for 8 to 12 minutes, turning several times, until tender and lightly charred.

Transfer to a serving dish and sprinkle with the balsamic vinegar. Serve warm or at room temperature.

Serves 4

Creamy Country-Style Greens

1½ pounds Swiss chard, collard greens, beet greens, spinach or romaine lettuce
6 ounces mushrooms
¾ cup coarsely chopped red onion
2 tablespoons lemon juice
¾ cup YoChee (To learn about non-fat YoChee click here)
salt and pepper

Wash the greens well, remove any tough stems and cut crosswise into ½-wide strips. You should have 12 to 16 cups.

Clean the mushrooms and slice the caps and stems. You should have about 2 cups.

In a pot large enough to hold the greens, cook the mushrooms over moderate heat for 5 to 8 minutes, until they wilt and begin to release their juices.

Add the red onion and cook for 2 to 3 minutes.

Add the greens and mix gently until they being to wilt and cook down. Cover the pot and cook over low heat for 5 to 15 minutes, depending on the greens, until tender.

Remove from the heat. Stir in the lemon juice and YoChee. Season to taste with salt and pepper.

Serves 4 to 6

Crispy Fried Beets

1 pound beets
oil or butter
lemon wedge

Scrub the beets and peel only if skin is tough.

Shred in a food processor or hand grater.

Heat enough oil or butter to just cover the surface of a skillet or wok. When hot, add the shredded beets and stir-fry for 3 to 5 minutes. Beet should retain their crispness.

Season lightly with lemon juice and serve hot.

Serves 4

Stewed Artichokes, Greek Style

8 baby artichokes
¼ cup olive oil
1 small onion, chopped or 3 scallions, sliced
1 large bunch dill
2 cups cooked chick peas, drained
½ teaspoon salt (omit if beans are salted)
pepper

Cut the artichokes in half. Peel any stems lightly and cut into sticks.

Heat oil in a skillet or 1½ to 2-quart pot. Add artichokes, onion or scallions and dill, cover and stew over low heat for 10 minutes or until artichokes are just tender.

Add the chickpeas, salt and pepper to taste. Cover and cook 5 to 10 minutes longer, until well heated and quite tender.

Serve hot or lukewarm.

Serves 4

Recipes from the Nikki & David Goldbeck’s American Wholefoods Cuisine, Eat Well the YoChee Way and The Healthiest Diet in the World. ©

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American Wholefoods Cuisine Thanksgiving Menu

Pumpkin Soup
Bean Birds with Tahini Gravy
Cranberry Sauce
Candied Sweet Potatoes
Cauliflower Puff
Mixed Green Salad
Pumpkin Seed Bread
Indian Pudding

Pumpkin Soup

1 tablespoon oil
1 medium onion, chopped
1 tablespoon peeled, chopped ginger
4 cups water or vegetable broth
1 teaspoon salt (omit if broth is salted)
1 tablespoon soy sauce
2 cups (1-pound can) pumpkin puree
½ cup animal or soy milk
¼ cup nonfat dry milk powder (omit for vegans)

Heat oil in a 3-quart pot and sauté onion and ginger for 3 to 5 minutes to soften. Add liquid, salt and soy sauce and bring to a boil.

Stir pumpkin into boiling soup. Cook until smooth and heated through.

Before serving, combine milk and milk powder, if using, and stir to dissolve. Stir into soup and warm through without boiling.

Yield: 1½ quarts; 6 servings

Bean Birds

These mini roasts make a great holiday entrée served with gravy and cranberry sauce. Cold leftovers make delicious sandwiches seasoned with cranberry sauce or catsup.

½ cup soft whole wheat breadcrumbs or 1 slice whole wheat bread
3 cups cooked chickpeas, white beans or soybeans, drained
¼ cup wheat germ
¾ cup chopped onion
½ cup chopped celery
1 teaspoon salt (reduce by half if beans are salted)
1½ teaspoons poultry seasoning
1 egg, lightly beaten or 2 tablespoons peanut butter
½ cup tomato juice

Preheat oven to 350o F.

If you do not have crumbs made, first process bread into crumbs in a food processor. Remove to a mixing bowl. Process beans so they are crumbly but not a smooth puree.

Combine all ingredients (use peanut butter instead of egg for vegans) and shape into 6 or 8 mounds on a well-oiled baking sheet. Brush surface lightly with oil and bake for about 30 minutes or until firm and crusty. For best crust, baste with additional oil midway through cooking.

Yield: 4 to 6 servings

Tahini Gravy

A rich-tasting vegan gravy.

2 teaspoons cornstarch or arrowroot
1½ tablespoons soy sauce
1 cup water or vegetable stock
2 tablespoons tahini

Make a paste of the starch and soy sauce. Gradually stir in liquid and cook over moderate heat, stirring continuously, until gravy thickens. Stir in tahini and warm through without boiling.

Yield: about 1 cup; 4 servings

Cranberry Sauce

Nothing could be easier than homemade cranberry sauce. Can be stored in the refrigerator for up to two weeks.

2 cups cranberries
½ cup apple juice
½ cup honey
1 teaspoon grated or minced orange rind, preferably organic

Combine cranberries, apple juice and honey in a saucepan and simmer for 5 minutes, until berries pop. Remove from heat and stir in orange rind. Cool to room temperature, then chill in a covered container.

Yield: 1½ cups

Candied Sweet Potato

A casserole of sweet potatoes baked in a syrup of maple-sweetened apple juice and topped with pecans.

2 pounds sweet potatoes, peeled and sliced ¼ inch thick (about 8 cups)
2 tablespoons maple syrup
¼ cup apple juice or cider
¼ teaspoon salt
1 tablespoon butter
¼ to ½ cup chopped pecans

Preheat oven to 350o F.

Mixed sliced potatoes with maple syrup, juice and salt in a shallow 2-quart casserole. Dot top with butter, cover and bake for about 45 minutes until tender.

Uncover, sprinkle with nuts and bake 15 minutes longer.

Yield: 6 servings

Cauliflower Puff

Cauliflower with a puffed-up omelet baked on top.

1 large or 2 small heads cauliflower (5-6 cups florets)
4 eggs, separated
1 cup yogurt
1 cup shredded cheese of choice
1 teaspoon salt
pepper
1 tablespoon minced chives

Preheat oven to 350o F.

Break cauliflower into florets and steam for 5 to 7 minutes until barely tender. Placed steamed cauliflorets close together in a greased 9-inch baking dish.

Beat egg yolks with yogurt, cheese and seasonings. Beat whites until stiff and fold gently into yolks until evenly combined. Spread over cauliforets.

Bake for 15 to 20 minutes until puffed and brown. Serve while still hot.

Yield: 6 servings

Pumpkin Seed Bread

A tender, sweet bread containing no eggs or dairy.

1 cup whole wheat flour
1/3 cup soy flour
¼ cup sunflower or pumpkin seeds, ground into meal (about 1/3 cup)
2 teaspoons baking powder
1/8 teaspoon baking soda
1½ teaspoons cinnamon
½ teaspoon nutmeg
1/3 cup oil
¼ cup honey
2 tablespoons molasses
1 cup pumpkin puree
pumpkin or sunflower seeds

Preheat oven to 350o F.

Mix dry ingredients in a large bowl. Mix wet ingredients in a small bowl. Add wet to dry ingredients and mix gently but thoroughly. Batter will be very thick.

Spread batter into an oiled, floured 8½ x 4-inch loaf pan. Decorate the top with some pumpkin or sunflower seeds.

Bake for 45 minutes or until a toothpick inserted comes out clean. Cool for 10 minutes in the pan, then transfer to a rack to cool completely before cutting.

Yield: 1 loaf

Indian Pudding

Although most people think pumpkin pie at Thanksgiving, this traditional New England offering is one of our favorite winter treats. Served warm, it is excellent either plain or topped with a little vanilla ice cream. Chilled leftovers are pretty terrific as well.

2/3 cup yellow cornmeal
5 cups animal or soy milk
2 tablespoons butter
½ cup molasses
¼ cup honey
½ teaspoon salt
½ teaspoon ground ginger
1 teaspoon cinnamon
2 eggs, lightly beaten
3/4 cup raisins (optional)

Preheat oven to 350o F.

Combine cornmeal and 1 cup milk in a saucepan and stir. Add 3 more cups milk and cook over medium heat, stirring, until mixture thickens and comes to a boil. Simmer for 2 minutes.

Remove cornmeal from heat. Stir in butter, sweetening and spices.

In a bowl, beat a little of the hot cornmeal into the beaten eggs, then slowly return to the remainder of the hot cornmeal, stirring to prevent eggs from cooking. Stir in raisins.

Pour into a greased, shallow 2 quart (9 x 13-inch) baking dish. Pour remaining 1 cup milk evenly over top. Bake for 45 minutes to 1 hour until set and browned on top. Serve warm (not hot) or at room temperature. Chill leftovers.

Yield: 8 to 10 servings

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Portuguese Bread and Garlic Soup

This very substantial soup, made from the most modest ingredients, can be prepared in just 10 minutes.

4½ cups water
4 cloves garlic, cut in pieces
1 teaspoon salt
4 to 6 slices (6 ounces) whole grain bread
pepper
chopped parsley

Bring water to boil in a soup pot. Add garlic, salt and bread torn into tiny pieces. Simmer for 5 minutes, or until very soft.

Mash soup with a spoon or fork. Return briefly to a boil.

Season generously with fresh ground pepper, adjust salt if necessary to taste and sprinkle with parsley.

Yield: 4 servings

Hot Borscht

Serve this Russian vegetable with soup plenty of YoChee for each person to spoon into their soup bowl.

3 cups water
1 cup tomato pulp or puree
1 onion, diced
1 cup shredded or finely chopped carrot
1 cup peeled and shredded or finely chopped beets
1 cup shredded or finely chopped potato
2 cups thinly shredded cabbage
2 teaspoons salt
1 tablespoon lemon juice

Combine water and tomato in a soup pot and bring to a boil. Add vegetables, season with salt, cover, and simmer about 30 minutes, until vegetables are tender. When cooking is completed, add lemon juice and serve.

Yield: 1½ quarts; serves 4 to 6

Broccoli and Macaroni Soup

Fragrant with garlic and very satisfying.

1 tablespoon olive oil
1 clove garlic, chopped
2 tablespoons tomato paste
4 cups water
1 teaspoon salt
pepper
4 cups chopped broccoli
1 cup small whole wheat shells or macaroni
¼ cup grated Parmesan cheese

Heat oil in a 3-quart pot and sauté garlic until lightly colored. Dilute tomato paste with some of the water and add to pot along with remaining water, salt and a generous turn of fresh pepper. Bring to a boil.

Add broccoli. Cover and simmer for 10 minutes. Add pasta. Cover and simmer 10 minutes longer, or until tender.

Sprinkle with cheese just before serving or add to individual bowls.

Yield: 4 servings

Quick Creamy Bean Soup

An excellent way to use precooked beans, either plain or in a seasoned sauce, or even canned beans. This basic recipe can be varied as desired for a thick or thinner soup.

Combine cooked beans with an equal amount of dairy or soy milk, allowing 1 cup of each for 2 small servings, 1½ cups each for a generous bowlful. Puree smooth in a blender or food processor.

If beans are unseasoned, flavor as desired with salt, pepper, cumin, oregano, hot pepper sauce, or other favorite seasoning. Warm through and serve.

Potage Bonne Femme

A French country soup that takes the place of chicken soup in the nonmeat kitchen.

3 tablespoons combined olive oil and butter
1½ cups sliced leeks
2½ cup diced carrots
3 cups diced potatoes
6 cups water
2 teaspoons salt
1 teaspoon honey
pepper
chopped parsley

Heat oil and butter in a 5-quart soup pot. When melted, add leeks and carrots, stir to coat, and cook over gentle heat until hot and impregnated with the fat.

Potatoes can be scrubbed and diced while the vegetables are cooking. Add to the pot along with water, salt and honey. Bring to a boil, cover and simmer gently for 30 minutes.

Puree soup through a coarse sieve. This is preferred to electric pureeing in the blender or food processor as the vegetable is reduced to fine light shreds rather than a mash; however, these appliances can be used.

Adjust salt and pepper to taste and garnish with parsley. If soup has cooled while pureeing, reheat before serving.

Yield: 2 quarts; serves 6 to 8

Potato and Greens

This is a simple Italian soup, the product of times when both money and fresh vegetables were scarce. A perfect cold weather meal.

3 cups diced potatoes (about 1 pound)
1 clove garlic, cut in half
2 cups diced dark leafy greens (escarole, chard, kale, chicory, or Romaine)
1 teaspoon salt
1 cup diced stale whole grain bread
2 tablespoons olive oil
pepper

Combine potatoes, garlic and water in a soup pot and bring to a boil. Cover and simmer until potatoes are not quite tender, 10 to 15 minutes. Add greens and salt, cover and cook 10 to 15 minutes longer, or until tender.

Remove from heat, add bread cubes, cover, and let stand off the heat for 10 minutes. Stir in oil, season with lots of fresh ground pepper and serve.

Yield: 4 servings

French Onion Soup

This delicious soup, one of David’s favorites, is accomplished without the lengthy cooking involved in making most classic onion soups.

2 tablespoons oil (olive preferred)
4 cups thinly sliced onions (1½ pounds)
3 tablespoons soy sauce
6 cups water
1½ teaspoons salt
4 thin slices whole grain bread, lightly toasted
1 cup shredded gruyere or Swiss cheese

Heat oil in a soup pot. Add onions and soy sauce, cover and stew over very low heat until soft and pulpy, about 20 minutes. Add water and salt, bring to a boil and simmer, uncovered, for 10 minutes.

Place 1 slice of toast in each serving bowl and pour on boiling soup. Sprinkle with cheese.

Yield: 4 servings

Variation: For Baked Onion Soup, ladle soup into individual ovenproof ramekins. Top with toast slices and a generous layer of cheese. Bake in a 325oF. oven until top is crusty.

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Easter Meal

White Bean Pâté

A lusty pâté for crackers or crusty bread.

1 tablespoon olive oil
1 small clove garlic, minced
1/8 teaspoon cayenne
2 cups cooked white beans, well drained
1 teaspoon soy sauce
2 tablespoons cooking sherry
1 tablespoon melted butter
minced parsley or paprika

Heat oil in a small skillet and sauté garlic quickly until it begins to color. Add cayenne and cook for 30 seconds. Add beans and mash with a fork as they cook until you have a puree. Stir in soy sauce and sherry and cook 1 to 2 minutes longer until dry.

Pack into an oiled crock or bowl. Pour melted butter over the surface and poke holes with a toothpick to allow most of the butter to penetrate the interior. Cover and chill.

To serve, unmold onto a plate and decorate generously with parsley or paprika. Serve with crackers.

Makes 1½ cups; serves 8

Baked Broccoli and Cheese Casserole

1 pound broccoli
2 eggs
1 cup cottage cheese (preferably pot style or low fat)
¼ cup chopped scallions
1 cup shredded cheese of choice
¼ to ½ teaspoon salt
½ cup crumb mix made from whole wheat bread or cracker crumbs, wheat germ and ground nuts in any proportion
Scant 2 tablespoons oil

Chop broccoli, including stems and leaves, into small pieces. You should have about 5 cups. Steam for 10 minutes.

Preheat oven to 350oF.

Combine eggs, cottage cheese, scallions, and shredded cheese. Season to taste with salt according to saltiness of cheese.

Grease a shallow 2-quart baking dish and cover with half the broccoli, half the cheese mixture, the remaining broccoli and remaining cheese. Combine crumbs with enough oil to moisten and sprinkle on top of casserole.

Bake for 25 to 20 minutes until set and brown on top. Cool for 10 minutes at room temperature before serving.

Serves 4

Note: For serving a crowd, double the recipe using a shallow 4-quart casserole or 9 x 13-inch baking dish.

Stewed Artichokes, Italian Style

A good vegan Easter entrée featuring artichokes, which are an early spring vegetable.

1 large red onion, thinly sliced
1 clove garlic, quartered
¼ cup olive oil
2 large artichokes
1 teaspoon oregano
2 sprigs parsley
2 cups cooked chickpeas, drained
½ teaspoon salt (omit if beans are salted)
pepper

Cook onion and garlic in oil slowly over low heat for about 10 minutes until soft but not brown. This can be done in a skillet or a 1½- to 2-quart pot.

While onion cooks, prepare the artichokes by trimming the leaf tips, scooping out the hairy choke and peeling any stem that remains. Cut each artichoke in half and each half into 4 to 8 thin wedges. Keep prepared pieces in a water bath seasoned with lemon to prevent browning.

Drain artichokes and add to onion with oregano and parsley. Cover and cook over low heat until just tender. Young artichokes cook in about 10 minutes; old or tough specimens take longer.

Add chickpeas, salt and pepper to taste. Cover and cook 5 to 10 minutes longer until well heated and quite tender.

Serves 4

Carrots with Walnuts

6 medium carrots
¼ cup water
2 tablespoons soy sauce
¼ cup walnuts

Slice carrots into thin disks. Combine with water in a small saucepan, bring to a boil, cover, and cook until just tender, about 10 minutes.

Add soy sauce and walnuts and cook, stirring, over medium-high heat until moisture evaporates.

Serves 4

Spinach Salad

8 cups spinach
¼ pound mushrooms, sliced (about 1 ¼ cups)
4 scallions, sliced
¼ cup pumpkin seeds
soy sauce
½ cup homemade or high quality store bought oil and vinegar dressing

Combine spinach, mushrooms and scallions in a salad bowl.

Toast pumpkin seeds in a dry skillet and when they pop, remove from heat. Season lightly with soy sauce. Toss into the salad.

Toss with dressing when ready to serve.

Serves 4

Orange-Apricot Cake

2 eggs
¾ cup plus 2 tablespoons honey, divided
1 cup plain, unflavored yogurt
1 teaspoon vanilla extract
1¾ cup whole wheat flour
1 teaspoon baking powder
½ teaspoon baking soda
1/8 teaspoon salt
¼ cup chopped dried apricots
½ cup orange juice

Preheat oven to 350oF.

Beat eggs until very light. Beat in ¾ cup honey. Add yogurt and vanilla and beat until creamy.

Combine flour, baking powder, baking soda and salt, making sure baking powder and baking soda are evenly mixed and not caked. Fold into egg mixture gently but thoroughly. Stir in dried apricots. Pour into an oiled, floured 8-inch-square baking pan.

Bake for 30 to 35 minutes, until a toothpick comes out clean. Add the remaining 2 tablespoons honey to the orange juice, stirring to dissolve. When cake comes out of the oven, prick the surface all over with a toothpick and gradually pour orange juice evenly on top. Leave in pan to cool and absorb juice.

Cut and serve from the pan.

Makes one 8-inch square; serves 9 to 12

Passover Meals

Eggplant Caviar

Of Russian derivation, eggplant caviar should be served very cold. It can be made well in advance and will keep up to 2 weeks with refrigeration.

1 pound eggplant
½ cup finely chopped onion
½ cup finely chopped tomato
1 teaspoon salt
Pepper
2 tablespoons lemon juice
2 tablespoons olive oil

Make an inch-long slit in eggplant to release steam and cook by baking in a 350o oven. Or, cut into cubes and steam until tender.

When cooked eggplant is cool enough to handle, peel and chop very fine. You should have about 1½ cups.

Combine eggplant with remaining ingredients and chill.

Serves 8

Matzo Balls

4 whole wheat matzos
2 eggs
1 tablespoons oil
½ teaspoon salt
6 tablespoons seltzer or plain water

Crush the matzos into fine crumbs in the blender, processor, or with a rolling pin. You should have 1 cup crumbs.

Beat eggs with oil and salt. Stir in crumbs. Add seltzer and mix to a smooth batter. Chill for 30 minutes or longer.

To serve, place in bowls and cover with hot soup. If matzo balls have cooled down before they are served, place them in the soup pot and reheat for a few minutes.

Makes 12-14 matzo balls; 4-6 servings

Tamari Broth with Greens

8 scallions, minced
1 tablespoon oil
4 cups water
4 outer leaves romaine lettuce, coarsely shredded
½ cup soy sauce
½ teaspoon salt

Cook scallions in oil for 1 minute to soften. Add water and bring to boil. Add lettuce and simmer for 10 minutes. Add soy sauce and salt.

Serves 4

Matzo Lasagna

Preheat oven to 350o F.

Top with two more matzos, remaining onion, cottage cheese, shredded cheeses, tomatoes and seasoning. Pour juice evenly over top. Cover and bake for 20 minutes.

Uncover, sprinkle with additional cheese if desired, and bake 10 minutes longer. Let sit at room temperature for 10 minutes before serving.

Serves 4 to 6

Sweet Ginger Carrots with Raisins

1 pound carrots, diced (about 3 cups)
1/8 teaspoon salt
1 teaspoon honey
¼ cup raisins
¼ teaspoon ground ginger
¼ cup water

Combine all ingredients in a 1-quart pot. Bring to a boil, cover and simmer over low heat until just tender, about 15 minutes.

Serves 4

Orange-Section Salad

The inclusion of some bitter greens makes this especially appropriate for the Passover table.

Combine beans, oranges and onion in a salad bowl. Combine remaining ingredients to create the dressing. Toss dressing with salad just before serving.

Serves 4

Coconut Kisses

2 egg whites
¼ cup honey
¼ teaspoon almond extract
½ cup finely ground sunflower seeds
1 cup shredded, unsweetened coconut

Preheat oven to 375o F.

Beat egg whites until stiff. Gradually beat in honey. Whites will soften slightly. Fold in remaining ingredients.

Drop by rounded teaspoonfuls onto a baking sheet covered with unglazed paper, such a brown grocery bags.

Bake for 12 to 15 minutes, until nicely colored. Remove from oven, let stand a minute or two to set, then remove with a spatula and cool completely on a rack.

Makes 6 dozen kisses

Almond Sponge Torte

A light, flourless nut cake.

2 eggs, separated
3 tablespoons honey
1 tablespoon maple syrup
½ cup almonds, ground to a meal
½ tablespoon lemon juice
pinch salt

Preheat oven to 350o F.

Beat egg yolks until thick. Gradually beat in honey and maple syrup. Stir in almond meal and lemon juice.

Beat whites in a separate bowl until stiff, adding a pinch of salt when they become foamy. Fold in egg yolk mixture. Spread in a greased, floured 8-inch layer cake pan.

Bake for about 20 minutes, until puffed and brown. Turn off oven, leave door open and let sit for 10 minutes. When cake has settled, remove from pan and cool.

Makes one 8-inch round; serves 6

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Keep it Simple
The Vegetarian 5-Ingredient Gourmet is your source for simple meals

* Chinese Vegetable Fried Rice
* Cranberry Slaw
* Salsa Grain-and-Bean Pilaf
* Two-Onion Pizza

Several years ago, when I wrote Vegetarian Express, my two boys were both (gasp) toddlers. The book was developed for busy people who had to get in and out of the kitchen quickly. I longed for the days when I would once again have time to experiment with leisurely meals. Well, now my boys are both in school full-time (how did that happen so fast?), and while making dinner is no longer crisis hour, I can’t say that it’s much more leisurely. What with activities, play dates, homework, chauffeuring, etc. (not to mention that I write and illustrate full-time), the last thing I want to do at the end of the day is start something elaborate.

A few years ago, my favorite meal to make was a fast one; I still like fast, but now my preference runs to simple. I no longer mind simmering a pot of brown rice and lentils, even if it takes 40 minutes, as long as I can somehow transpose them into a tasty meal without too many more ingredients.

This is not to say that more elaborate and exotic meals don’t happen any longer; I do manage to sneak those in. But for days when reality bites, I have devised a collection of reliable and very simple dishes that require no more than 6 ingredients (not including water, salt and pepper). Try some—you’ll be surprised at how good simplicity can be!

CHINESE VEGETABLE FRIED RICE
Serves: 6 or more

Serve this with some pan-sautéed tofu on the side, and perhaps some sliced tomatoes and bell peppers.

* 1 1/2 cups brown or brown basmati rice
* 2 tablespoons vegetable oil, divided
* 3 eggs, beaten, optional
* 16-ounce bag frozen mixed vegetables, thawed
* 4 to 5 scallions, thinly sliced
* Natural soy sauce

Combine the rice with 4 cups of water in a large saucepan. Bring to a simmer, then cover and simmer gently until the water is absorbed, about 35 minutes.

If using eggs, heat half of the oil in a medium-wide skillet. When hot, add the beaten eggs. Turn the heat down to medium-low, Cover, and cook until the eggs are set on top. Flip and cook briefly on the other side, then slide the egg pancake onto a plate. when cool enough to handle, cut into strips about 1/2 inch wide by 1 1/2 inches long.

Heat the remaining oil in a wok or stir-fry pan. Add the mixed vegetables and stir-fry until they are just tender-crisp. Add the cooked rice and scallions. Season to taste with soy sauce and stir fry over medium-high heat for 3 to 4 minutes. Stir in the optional egg strips and serve, passing around extra soy sauce if you’d like.

CRANBERRY SLAW
Serves: 6

This slightly sweet slaw contrasts nicely with spicy or strong-flavored dishes. I’ve made it for everyday meals and for company meals, and it’s always a hit.

* 6 cups thinly shredded white cabbage (use pre-shredded coleslaw if you’d like)
* 2/3 cup dried cranberries
* 1/4 cup toasted slivered almonds
* 1/2 cup soy mayonnaise
* 1 tablespoon fresh lemon juice
* 2 tablespoons minced fresh parsley

Combine all the ingredients in a serving bowl and mix until well combined. Serve at once or cover and refrigerate until needed.

Variation: Use 3 cups each red and green cabbage for a more festive look.

SALSA GRAIN-AND-BEAN PILAF
Serves: 4

If you want to dress up a simple grain-and-bean pilaf in an instant, a good-quality, prepared tomato salsa is the answer. Serve this with a tossed salad and fresh bread; next time vary the type of grain and/or bean you use and serve it with a coleslaw (like the one above) and a steamed vegetable like broccoli.

* 1 cup raw quinoa, bulgur, or couscous
* 16-ounce can black, pinto or pink beans, drained and rinsed
* 1 cup tomato salsa (mild or medium-hot), or more, to taste
* 2 scallions, thinly sliced
* 3 to 4 tablespoons minced fresh cilantro or parsley
* Salt and freshly ground pepper, to taste

If using quinoa or bulgur, bring 2 cups of water to a boil in a medium saucepan. Stir in the grain, then cover and cook at a gentle simmer for 15 minutes, or until the water is absorbed. If using couscous, combine it with 2 cups of boiling water in a medium saucepan; cover and allow to soak (off the heat) for 15 minutes, then fluff with a fork.

Stir the remaining ingredients into the saucepan and cook over low heat for 5 to 10 minutes, or until well heated through. Go easy on the salt and pepper; you may need little or none of either. Serve at once.

TWO-ONION PIZZA
Serves: 2 to 3

Serve this with a salad of mixed greens, cannellini (large white beans), and ripe tomatoes. A good wine adds to the charm of this meal as well.

* 1 1/2 tablespoons olive oil
* 1 large red onion, quartered and thinly sliced
* 1 large white or yellow onion, quartered and thinly sliced
* 12-inch good-quality prepared pizza crust
* 4 to 6 ounces organic smoked mozzarella or sharp cheddar cheese, or soy cheese of choice, grated

Heat the oil in a large skillet. Add the onions and sauté slowly, covered, until translucent. Uncover and continue to sauté until they are nicely golden (but not browned), stirring often.

Arrange the onions on the pizza crust, then sprinkle the cheese evenly over the onions.

Bake in a preheated 425 degree oven for 8 to 10 minutes, or until the cheese in melted. Cut into wedges and serve at once.

http://vegkitchen.com/recipes/flatbreads.htm

Global Flatbreads

* Corn-Wheat Tortillas
* Lebanese Wrapper Bread
* Chapatis

Corn-Wheat Tortillas

From Breadtime: A Down-to-Earth Cookbook for Bakers and Bread Lovers by Susan Jane Cheney

Yield: 6 (10-inch) tortillas

Preparation Time: About an hour, plus a minimum of 30 minutes to rest the dough

These combination tortillas have a subtle corn flavor and the flexibility and larger size of wheat tortillas. This dough, too, can be made ahead of time.

* 1/2 cup cornmeal (yellow or blue)
* 1 tablespoon sesame, corn, or other vegetable oil
* 1/2 cup spring water
* 1/4 teaspoon sea salt
* 1/2 cup whole wheat bread flour

In a small bowl, thoroughly mix the cornmeal and oil. Heat the water to boiling; add the salt and pour over the cornmeal. Wait a few minutes, until the cornmeal has absorbed the water and has cooled to lukewarm.

Stir in the flour to form a dough. Turn the dough out onto a lightly floured board. Wash the bowl and lightly grease it. Thoroughly knead the dough, lightly sprinkling flour under it only as necessary to keep it from sticking. When it is smooth and resilient, form a ball and place it in the bowl. Cover with a damp towel and plate, and set it aside for at least 30 minutes, but preferably for several hours or overnight.

Divide the dough into six equal pieces, form balls, and cover them. On a lightly floured surface, roll each ball into a 10-inch circle. Stack the tortillas between waxed paper and cover.

Cook tortillas on a hot griddle for about 20 seconds on each side, until lightly browned but still soft and pliable. Wrap them in a towel and serve warm.

Lebanese Wrapper Bread

From Breadtime: A Down-to-Earth Cookbook for Bakers and Bread Lovers by Susan Jane Cheney

Yield: 6 (12-inch) breads

Preparation Time: About 1 1/2 hours to prepare and roll out the dough; 2 1/2 to 4 1/2 hours for rising; 30 to 40 seconds to bake each bread.

This is lavosh—large, thin, flexible Middle Eastern flat breads, made from a strong, yeasted wheat dough. They’re used for scooping or wrapping up vegetable or bean dips, salads, or kebabs. You can bake them either on a sheet in a hot oven or on top of the stove, draped over an inverted wok or on a griddle if the breads are small enough to fit. As with pita, the yeast in this dough contributes to its flavor and texture; the bread doesn’t rise when baked.

* 1/4 teaspoon active dry yeast
* 1/2 cup lukewarm spring water
* 1 1/4 to 1 1/2 cups whole wheat bread flour
* 1/2 teaspoon sea salt

In a medium-sized mixing bowl, sprinkle the yeast over the warm water. Sprinkle in a teaspoon of flour, cover, and set in a draft-free spot for a few minutes to proof the yeast. Stir in one-half cup of the flour to form a batter. Cover and set it aside for about thirty minutes, until a sponge develops.

Stir in the salt. Add flour, 1/4 cup at a time, stirring after each addition, until a dough forms. Turn it out onto a lightly floured surface and cover it for several minutes.

Thoroughly knead the dough, lightly sprinkling flour under it only as necessary to keep it from sticking. When the dough is smooth and resilient, form it into a ball. Place it in a lightly greased bowl, cover, and set it aside for one to two hours, until the dough has risen and does not rebound when pressed with a finger.

Turn the dough out and knead it a few times. Return it to the bowl, covered, to rise a second time.

Cut the dough into six equal pieces and roll each one into a ball. Set the balls on a lightly floured surface and cover them for thirty minutes.

On a lightly floured surface, with a rolling pin, roll each ball into a 12-inch circle. Stack them, separated by waxed paper and covered with a damp towel.

Preheat the oven to 500°. Bake bread on an ungreased pan for fifteen to twenty seconds on each side. Alternatively, use a hot griddle or inverted wok on top of the stove. In any case, work quickly so that the breads stay soft and flexible.

As each bread is done, fold it in quarters, and wrap it in a dry towel. Serve the breads warm.

Refrigerate or freeze the breads when they have cooled thoroughly. Wrap and reheat at 350° for several minutes.

Chapatis

Yield: 12 (5- to 6-inch) chapatis

These simple, traditional Indian flatbreads are wonderful served with any of the curried soup and stew recipes in these pages.

* 2 cups whole wheat pastry flour
* 1/2 teaspoon salt
* 3/4 cup water, or as needed
* Cooking oil spray

Combine the flour and salt in a mixing bowl and stir together. Add water a bit at a time until the dough holds together. Turn out onto a floured board and knead for about 5 minutes, or until smooth and elastic. Place the dough in a small floured bowl and cover with a clean tea towel. Let the dough rest for 30 minutes.

Divide the dough into 12 equal pieces and shape each into a ball.

Heat a small nonstick skillet sprayed with cooking oil.

Roll out each ball of dough into a thin round, about 5 inches in diameter. Cook one at a time on the skillet over medium heat until touched with light brown spots, about 3 to 4 minutes. Flip and cook on the other side; repeat with the other balls of dough. Keep the chapatis warm, stacked one atop another in foil, until all are done. Serve at once.

http://vegkitchen.com/recipes/bean-main-dishes.htm

Tasty, Easy Bean Main Dishes

Beans have finally shaken off the stigma as a fattening, “poor man’s” food. Instead, they have emerged as lean and tasty, even gourmet, fare. When adopting a more plant-based diet, it’s easy to fall back on soy too often. Do think of beans as a great source of protein and sustenance. Nutritious, filling, and versatile beans deserve center stage on the dinner plate as frequently as possible.

* Small Red Beans With Pasta and Broccoli
* Hoppin’ John
* White Bean and Spinach Burgers

Small Red Beans With Pasta and Broccoli

Serves: 4 to 6

* 8 ounces spiral pasta (rotini or rotelle)
* 1 1/2 tablespoons light olive oil
* 1 large onion, quartered and thinly sliced
* 2 cloves garlic, minced
* 1 medium bunch broccoli, cut into bite-sized pieces
* 2 large ripe tomatoes, diced
* 2 to 2 1/2 cups cooked small red beans (from about 3/4 cup raw)
* 1 teaspoon freshly grated ginger
* 2 to 3 tablespoons dark miso, or to taste
* 1 1/2 tablespoons cornstarch or arrowroot
* 1 cup warm water
* 1 teaspoon dark sesame oil

Cook the pasta according to package directions. When al dente, drain and set aside in a large serving dish.

In the meantime, heat the oil in a large skillet; sautÃˆ the onion over medium heat until golden. Add the garlic and broccoli; saute, covered, until the broccoli is bright green, about 2 minutes. Add the tomatoes, small red beans and ginger. Simmer over low heat for 10 minutes.

In a small bowl, stir together the miso, cornstarch or arrowroot and water until smooth. Pour into the skillet along with the sesame oil. Simmer gently until the liquid has thickened, about 10 minutes. Add sauce and broccoli mixture to pasta; toss gently to combine. Serve at once.
Hoppin’ John

Serves: 4 to 6

Here’s a vegetarian adaptation of a traditional dish of the deep South. Serve it with fresh cornbread and tangy cole slaw for a satisfying, down-home meal.

* 1 tablespoon light olive oil
* 1 cup chopped onions
* 2 cloves garlic, minced
* 2 cups chopped ripe, juicy tomatoes plus 1/4 cup water, or 16-ounce can diced tomatoes, undrained
* 1/2 teaspoon dried basil
* 1/4 teaspoon dried thyme
* 3 cups cooked brown rice (about 1 cup raw)
* 16-ouncec can black-eyed peas,drained and rinsed, or 2 cups cooked (about 2/3 cup raw)
* Salt and freshly ground pepper to taste

Heat the oil in a very large skillet or a stir-fry pan. SautÃˆ the onions over medium heat until translucent. Add the garlic and continue to sautÃˆ until the onions are golden. Stir in the tomatoes, basil, and thyme; cook until the tomatoes have softened a bit, about 5 minutes.

Add the rice and black-eyed peas, and season to taste with salt and lots of pepper. Stir well, then simmer, covered, over low heat for 15 minutes. If the mixture seems dry, add a bit of water or cooking liquid from the peas. Serve at once.
White Bean and Spinach Burgers

Makes: 12

A mild yet flavorful burger, this is equally good in pita sandwiches, on English muffins or rolls, or served without any bread at all. Youngsters who are open to spinach might enjoy eating these out of hand. Leftovers are delicious made into sandwiches for brown bag lunches.

* 1/3 cup oatmeal
* 10-ounce package frozen chopped spinach, well drained
* 15- to 16-ounce can canellini or great northern beans (large white beans), drained and rinsed
* 1/3 cup wheat germ
* 2 scallions, minced
* 1 tablespoon minced fresh dill, or 1 teaspoon dried
* 1 teaspoon salt-free all-purpose seasoning
* Salt and freshly ground pepper to taste
* Light olive oil for sautéing

Combine the oatmeal and 2/3 cup boiling water in a cup. Let stand for 5 minutes.

Mash the beans well in a mixing bowl. Add the oatmeal, then the remaining ingredients except the oil, and stir until thoroughly mixed.

Heat just enough oil to coat the bottom of a large, nonstick skillet. When sizzling hot, drop the burger mixture onto skillet in 1/4 cup portions and flatten lightly to 3- to 4-inch rounds. Cook on both sides over medium heat until nicely browned.

Transfer the cooked burgers to a plate lined with paper towels and repeat until all the burgers are cooked. Serve at once as suggested in the headnote, above.

http://vegkitchen.com/recipes/bean-stews.htm

Bean Stews and Chilis

Perhaps the most exalted of all north-and-south-of the-border inventions is the dish that’s known far and wide simply as “Chili.” Originally, Chile con Carne was a very simple stew of meat with green chiles. Later, it evolved to include beans, spices, and sometimes vegetables. As chili cook-offs gained popularity, there seemed to be no end to the variations one could play on the theme.Bean chilies have become a vegetarian standard; I include a couple of offbeat recipes, plus a pair of global bean stews for good measure.

* Cincinnati “Chili Mac”
* Golden Hominy Chili
* Spanish Garbanzo Stew
* Brazilian Black Bean Stew

Cincinnati “Chili Mac”

Serves: 6
Adapted from Pasta East to West

Cincinnati chili can be made with varying ingredients and seasonings, but the one standard factor is that it’s always served over spaghetti. Often, too, a touch of sweet spices (such as cinnamon or allspice) are added. The result: a hybrid recipe that’s uniquely American.

* 1 tablespoon olive or light olive oil
* 1 cup chopped onion
* 1 medium green bell pepper, diced
* 1 medium red bell pepper, diced
* 1 small fresh hot chile, minced, optional
* 14- to 16-ounce can diced tomatoes
* 14- to 16-ounce can crushed tomatoes
* 4 cups cooked kidney or red beans (from 1 2/3 cups raw) or two 15- to 16-ounce cans, drained and rinsed
* 1 to 2 teaspoons good-quality chili powder, to taste
* 1 teaspoon each: ground cumin and dried oregano
* 1/2 teaspoon ground cinnamon
* 1/4 teaspoon ground allspice, optional
* 8 to 10 ounces spaghetti

Garnishes (all optional):

* Diced ripe tomatoes
* Chopped onion or scallions
* Grated cheddar-style nondairy cheese

Heat the oil in a large saucepan or steep-sided stir-fry pan. Add the onion and sauté over medium heat until translucent, then add the green and red bell peppers and continue to sauté until the onion is golden.

Stir in the remaining ingredients except the spaghetti and garnishes and bring to a simmer. Cover and simmer gently for 20 minutes.

Meanwhile, cook the spaghetti in plenty of rapidly simmering water until al dente, then drain.

For each serving, place a small amount of spaghetti in a wide shallow serving bowl and top with some of the chili. If desired, top with any or all of the suggested garnishes.

Golden Hominy Chili

6 to 8 servings
Adapted from Vegetarian Soups for All Seasons

Here’s and offbeat chili and a pleasant way to introduce yourself to whole hominy, if you’ve never tried it before.

* 1 tablespoon light olive oil
* 1 large onion, chopped
* 2 cloves garlic, minced
* 1 medium red or green bell pepper, cut into short, narrow strips
* 2 medium sweet potatoes, peeled and diced
* One 16-ounce can Great Northern beans, drained and rinsed
* One 16-ounce can whole white hominy
* One 16-ounce can salt-free diced tomatoes, undrained
* 1 cup frozen corn kernels, thawed
* One 7-ounce can chipotle chilis in adobo sauce
* 2 teaspoons ground cumin
* 1 teaspoon dried oregano
* 1/4 cup chopped fresh cilantro or parsley
* Salt to taste
* Dried red pepper flakes to taste

Heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until the onion is golden.

Stir in the bell pepper, sweet potatoes, and 2 cups water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the sweet potato dice are just tender but still firm, about 10 to 15 minutes.

Add the beans, hominy, tomatoes, chilis, cumin, and oregano. Simmer gently for 20 to 25 minutes longer. Stir in the cilantro, and taste first befored adding any salt. You may not need any due to the canned beans and hominy. Add red pepper flakes to taste.

The stew should have the consistency of a thick chili—moist, but not soupy. Add a bit more water if too thick. Serve at once, or let stand off the heat for an hour or so before serving, then heat through as needed.

Spanish Garbanzo Stew

Serves: 6 to 8
Adapted from Vegetarian Soups for All Seasons

This classic recipe is easy and quick to prepare using good quality canned chickpeas (as we more commonly refer to garbanzos. Serve with fresh bread and a simple homemade coleslaw.

* 1 1/2 tablespoons olive oil
* 1 large onion, chopped
* 3 to 4 cloves garlic, minced
* 1 large green bell pepper, cut into short, slender strips
* Two 16-ounce cans chickpeas, drained and rinsed
* One 28-ounce can salt-free diced tomatoes, undrained
* 1 teaspoon ground cumin
* 1 teaspoon dried oregano
* 1/4 teaspoon dried thyme
* 2 to 3 tablespoons chopped fresh parsley
* Salt and freshly ground pepper to taste
* Hot cooked rice, optional

Heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and green pepper and continue to sauté until all are golden.

Add the chickpeas, tomatoes, cumin, oregano, thyme, and 1 1/2 cups water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently for 20 minutes.

Stir in the parsley and season sparingly with salt and generously with pepper. Adjust the consistency if more water is needed, but let the stew remain thick.

Serve the in bowls on its own or over a small amount of hot cooked rice, if desired.

Brazilian Black Bean Stew

Serves: 6 to 8
Adapted from Vegetarian Soups for All Seasons

A vegetarian version of Brazil’s famous national dish, feijoada, this stew is abundant with nourishing ingredients. Serve with steamed fresh greens (you can dress them with garlic sautéed in olive oil) and slices of mango and/or papaya.

* 1 cup tomato juice
* 1 1/2 cups brown rice
* 1 tablespoon light olive oil
* 1 large onion, chopped
* 2 cloves garlic, minced
* 2 medium sweet potatoes, peeled and diced
* 4 cups cooked black beans, or two 16-ounce cans, drained and rinsed
* 1 medium red bell pepper, cut into short, narrow strips
* 1 medium green or yellow bell pepper, cut into short, narrow strips
* 1 cup diced ripe tomatoes, or 1 cup canned diced tomatoes
* 1 small fresh hot green chili, or more to taste
* 1 1/2 teaspoons ground cumin
* 1/2 teaspoon dried thyme
* 1/2 cup chopped fresh parsley or cilantro
* Salt and freshly ground pepper to taste

Combine the tomato juice with 3 cups water in a large saucepan and bring to a simmer. Add the rice, then lower the heat and simmer gently, covered, until all the liquid is absorbed, about 30 minutes.

Meanwhile, heat the oil in a large soup pot. Add the onion and sauté over medium heat until translucent. Add the garlic and continue to sauté until the onion is golden.

Stir in the sweet potatoes and 1 1/2 cups of water. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the sweet potato dice are just tender but still firm, about 10 to 15 minutes.

Add the beans, bell pepper, tomatoes, chili, and seasonings. Simmer gently for 10 to 15 minutes longer, uncovered. The stew should have the consistency of a thick chili—moist but not soupy. Add a bit more water if too thick.

Stir in the half of the parsley and season with salt and pepper. Serve over the hot cooked rice in shallow bowls and garnish each serving with a little of the extra parsley.

http://vegkitchen.com/recipes/grain-dishes.htm

Hearty, Healthy Grain Dishes

When you need a grain to cushion stews and stir-fries, to stuff into vegetables, or to power pilafs, chances are you reach for rice. And while there’s nothing wrong with rice—particularly if you’ve made the switch to brown—exploring a variety of whole grains can expand your culinary horizons and add even greater nourishment to your meals.Distinctively flavored and textured, these grains hold their own with the hardy produce and bold flavorings.

Apart from adding character to meals, whole grains are superb sources of fiber and protein, while remaining blessedly low in fat. Because the bran and germ are left intact, they also are fine sources of B vitamins, vitamin E, and an array of minerals.

It would certainly be possible to be health-conscious and never eat millet or bulger. But why miss out on one of the richest sources of sustenance available?

See also Grain Salads
For more on getting to know whole grains, see Guide to Grains

* Lemony Bulgur with Green Beans and Walnuts
* Millet-Stuffed Golden Squashes
* Buckwheat Groats (kasha) with Vermicelli and Fall Vegetables
* Marinated Wheat Berries, Wild Rice, and Black-Eyed Peas

Lemony Bulgur with Green Beans and Walnuts

Serves: 6 to 8
Adapted from Vegetarian Celebrations

The bulgur is filling and hearty, but the lemony flavor and the young string beans give this dish its touch of spring.

* 3/4 cup raw bulgur (presteamed cracked wheat)
* 2 tablespoons olive oil
* 1 large onion, quartered and sliced
* 2 cloves garlic, minced
* 1 cup sliced mushrooms
* 1 cup canned navy beans, drained and rinsed
* 2 cups slender green beans, cut into 1-inch lengths and steamed until tender-crisp
* 3 tablespoons finely chopped walnuts
* 2 to 3 tablespoons minced fresh dill
* Juice of 1 lemon, more or less to taste
* 2 tablespoons reduced soy sauce, or to taste
* Freshly ground pepper to taste

Place the bulgur in a heatproof dish. Pour 1 1/2 cups of boiling water over it and cover until the water is absorbed, about 30 minutes. Fluff with a fork. Heat the oil in a large skillet or wok. Add the onion and sauté until translucent. Add the garlic and continue to sauté until the onion is lightly browned.

Add the mushrooms; cover and “sweat” until they are wilted. Stir in the bulgur and all remaining ingredients and cook over low heat, stirring frequently, for 10 minutes. Transfer to a covered casserole dish to serve.
Millet-Stuffed Golden Squashes

Serves: 4 generous servings, or 8 smaller

Millet is an excellent grain to use for stuffing vegetables, since it cooks to a slightly adhesive quality. And using sweet, small orange squashes makes for a festive and filling entree.

* 4 small organic winter squashes (carnival, golden acorn, delicata, or other)
* 2/3 cup raw millet
* 1 1/2 tablespoons olive oil
* 1 large organic onion, chopped
* 2 cloves garlic, minced
* 1/2 medium organic red bell pepper, finely diced
* 2 tablespoons wheat germ
* 1/3 cup fresh organic orange juice
* 1 teaspoon ground cumin
* 1/2 teaspoon ground turmeric
* Salt and freshly ground pepper to taste
* Extra wheat germ for topping

Bring the water to a simmer in a saucepan. Stir in the millet, then cover and simmer gently until the water is absorbed, about 35 to 40 minutes.

The squashes may be pre-baked in the oven or microwave. If using the oven, preheat it to 375 degrees.

Cut the squashes in half lengthwise. Place the halves in a baking dish, cut side up, with about 1/4 inch of water on the bottom, and cover. Bake in the oven for 30 to 45 minutes, depending on the type and size of squash used, until easily pierced with a knife but still nice and firm.

Allow the squashes to cool until cool enough to handle. Scoop out and discard the seeds. Scoop out the squash pulp, leaving a sturdy shell of about 1/2 inch all around. Chop the pulp finely.

Heat the oil in a large skillet. Add the onion, garlic, and bell pepper and sauté over medium heat until the onion is golden. Add the cooked millet, wheat germ, orange juice, and seasonings. Stir together.

Stuff each pepper half generously with the millet mixture. Top with extra wheat germ and sprinkle each with a little paprika for color. Cover loosely with foil and bake for 25 minutes. Uncover and bake for another 15 minutes, or until the peppers are done to your liking. Serve at once.
Buckwheat Groats (kasha) with Vermicelli and Fall Vegetables

Serves: 4 to 6

Buckwheat groats constitute an invigorating texture and assertive flavor to an otherwise mild pasta dish.

* 2 tablespoons olive oil
* 1 cup buckwheat groats (kasha)
* 15- to 16-ounce can egetable broth
* 1 cup raw vermicelli (thin spaghetti), broken into 2-inch lengths
* 1 medium red bell pepper, cut into narrow 2-inch-long strips
* 1/2 medium jicama, peeled and cut into 1 /2-inch dice
* 1 cup firmly packed finely shredded green cabbage
* 2 medium leeks, light parts only, chopped and well-rinsed
* 1/4 cup finely chopped fresh parsley
* Juice of 1/2 lemon
* 2 teaspoons poppy seeds, optional
* Salt and freshly ground pepper to taste

Heat half of the oil in a large skillet. Add the groats and stir quickly to coat them with the oil. Toast over medium heat, stirring frequently, until they turn darker and aromatic. Pour the broth over the groats and bring to a simmer.

Simmer gently until the water is absorbed, about 15 to 25 minutes, depending on the grind of the groats.

Cook the vermicelli separately until just al dente, then immediately rinse with cool water.

Heat the remaining oil in a large skillet or stir-fry pan. Add the red pepper, turnip, jicama, cabbage, and leeks, and stir-fry over medium heat until tender-crisp.

Stir in the cooked groats and vermicelli along with the remaining ingredients and cook over low heat, stirring frequently, for 10 to 12 minutes. If the mixture seems dry, add just a bit of water. Serve at once.
Marinated Wheat Berries, Wild Rice, and Black-Eyed Peas

Serves: 6

Wheat berries are simply whole wheat kernels—ground, they make whole wheat flour; cracked, they make bulgur. Combining their distinct flavor and texture with those of barley and black eyed peas makes for a hearty salad.

* 1/2 cup whole grain berries
* 1/2 cup wild rice
* 2 medium carrots, thinly sliced
* 1 large stalk celery, finely diced
* 2 to 3 scallions, thinly sliced
* 15-to 16-ounce can black-eyed peas, drained and rinsed
* 2 tablespoons olive oil
* 2 tablespoons balsamic vinegar
* Juice of 1/2 to 1 lemon, to taste
* 1/4 cup chopped fresh dill
* 1/4 cup chopped fresh parsley
* Saltand freshly ground pepper to taste

Cover the wheat berries with water in a large saucepan and bring to a simmer. Cover and let stand off the heat for an hour, then drain.

Combine the wheat berries with the wild rice in the saucepan along with 4 cups water. Bring to a simmer once again, then cover and simmer gently until the water is absorbed, about 45 minutes.

Combine the cooked grains with the remaining ingredients while still hot and stir together. Allow to cool to room temperature or until just warm, then serve.

http://vegkitchen.com/recipes/contemporary-casseroles.htm

VEGETABLE BREAD PUDDING
Serves: 6

I’ve long enjoyed making and serving bread puddings, which offer a great way to use up the last few pieces of bread in a loaf and vegetables that are getting a bit tired. This is sort of a cheesy cousin to baked stuffings, but with more emphasis on the vegetables than the bread.

* 4 slices whole grain bread, torn into small pieces
* 3/4 cup low-fat milk, rice milk, or soy milk
* 2 tablespoons olive oil
* 1 medium to large onion, finely chopped
* 4 cups finely chopped vegetables of your choice (see options, below)
* 1 to 1 1/2 cups grated mild white cheese or nondairy cheese
* 1/4 cup nonhydrogenated mayonnaise
* 1 tablespoon minced fresh dill or 1/2 teaspoon dried
* 1/2 teaspoon paprika
* 1/4 teaspoon dried thyme
* Salt and freshly ground pepper to taste
* Wheat germ for topping

Preheat the oven to 350 degrees.

Place the torn bread in a mixing bowl and pour 1/2 cup of the milk over it. Stir to moisten the bread, then set aside until needed.

Heat the oil in a large skillet. Add the onion and sauté over medium-low heat until the golden and just beginning to turn brown.

Add the vegetables of your choice and just enough water to keep the skillet moist; cover and steam until just tender, 5 to 8 minutes.

Combine the vegetable mixture with the bread in the bowl and stir in the remaining ingredients, including the remaining 1/4 cup milk. Mix well, then transfer to a shallow 2-quart round or square baking dish. Sprinkle a generous layer of wheat germ over the top as desired.

Bake for 35 to 40 minutes, or until the top is golden and just beginning to turn crusty. Let stand for 5 to 10 minutes, then cut into squares or wedges to serve.

BAKED RISOTTO
with several tempting variations
4 to 6 servings

A cool-weather “slow food,” risotto, a creamy rice dish made with Arborio rice (available in well-stocked supermarkets and Italian groceries) is a classic Italian comfort food. Traditionally, it’s made by cooking the rice on the stovetop, ladling in hot broth and stirring almost constantly. An easier route to this wonderful dish is simply combine the basic ingredients in a deep casserole dish and bake, giving it a good stir every 15 minutes until done (the entire process takes an hour).

* 1 1/2 cups Arborio rice
* 4 cups prepared vegetable broth, two 15-ounce cans
* reduced-sodium vegetable broth, or two vegetable
* bouillon cubes dissolved in 4 cups hot water
* 2 cloves garlic, very finely minced

Preheat the oven to 375 degrees.

Combine the rice with the stock, one additional cup of water, and the garlic in a two-quart casserole dish. Cover and bake for 1 hour, stirring every 15 minutes. At the third stirring, stir in one more cup of water. When done, the rice should have a tender and creamy texture.

Let the risotto stand for 5 minutes before serving.

VARIATIONS:
Here are some wonderful ways to dress up individual portions of risotto. Normally, additions are stirred into the risotto, but you can also use them as toppings, as I do. This way, kids are more likely to enjoy the risotto, while allowing adults and older kids to savor more complex flavors. I also reserve a portion of whatever vegetable I am planning to add, to serve on the side for the children’s portions:

* Wilted spinach or Swiss chard and corn kernels or goat cheese
* Sautéed zucchini, red pepper, and herbs
* Finely diced baked winter squash, sautéed red onion, and toasted walnuts
* Sautéed leeks and chopped imported black olives
* Roasted eggplant and Italian-style stewed tomatoes
* Steamed asparagus and wilted spinach
* Grated fresh Parmesan or Parmesan-style soy cheese
* Grated mozzarella or mozzarella-style nondairy cheese

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