3 or 4 zucchini (green squash)
1 or 2 lemons
1 tpsp extra virgin olive oil
1 clove garlic, chopped
Wash the zucchini well. Slice them thinly, no more than 1/4 inch. Prepare a marinade with the juice and pulp of 1 or two lemons (depends on their dimensions), salt, black pepper, garlic, parsley and olive oil. Put a layer of zucchini slices in a bowl and pour a little of the marinade at the top. Do the same for all the layers of zucchini slices. Keep the bowl in a cool place and let it rest for 6 to 8 hours, occasionaly pouring some of the lemon marinate at the botton on the top layers of the zucchini. Grill the zucchini for a couple of minutes (till they become tender). Keep the marinade and use it as a dressing for the grilled zucchini. (Serves: 4. Preparation time: 30 minutes + time to marinade)
1 15-ounce can garbanzo beans
3 tablespoons tahini (sesame seed butter)
2 tablespoons lemon juice
1 to 2 garlic cloves, minced
1 tablespoon finely chopped parsley
1/4 teaspoon each cumin and paprika
1/4 teaspoon salt
Drain the beans and reserve the liquid. Process the beans until smooth in a food processor using the steel knife, or mash them well with a potato masher or fork. Add the remaining ingredients and mix well. The mixture should be moist and spreadable. If it is too dry, add enough of the reserved bean liquid to achieve the desired consistency. Serve with crackers, pita bread, or as a filling in lavash rolls. (Makes about 2 cups)
4 cups green cabbage, sliced thin
4-6 carrots, sliced thin
2 onions, sliced
2 cups bread crumbs
1/4 cup sesame seeds
2 Tbsp. oil
1 tsp. salt
1/4 tsp. pepper
2 Tbsp. nutritional yeast
Tofu Sour Cream:
2 cups firm tofu
1/4 cup oil
3 Tbsp. lemon juice
1/2 tsp. salt
1 tsp. sugar
Steam the carrot slices until crisp-tender. Heat the oil in a large pan and add the onions, cooking for a few minutes. Then add cabbage and cook for 10 minutes more. Remove from heat and stir in the salt, pepper, and carrots.
Oil an 8" x 8" baking pan.
Blend sour cream until smooth. Mix half the tofu sour cream into the cabbage mixture. Add the nutritional yeast to the
remaining tofu. Put this on top of the vegetables. Mix crumbs and seeds and sprinkle on top of the casserole.
Bake at 350 for 35-40 minutes until top is lightly browned.
3/4 lb. broccoli crowns, cut into 20 florettes
25 oz. jar fat free tomato sauce
28 oz. can whole plum tomatoes
14.5 oz can Italian flavored stewed tomatoes
6 oz. can tomato paste
6 oz. burgundy wine (fill tomato paste can)
4 fresh basil leaves, snipped or 1 tsp. dried basil
1/2 tsp. granulated garlic
2 bay leaves
8 oz. pkg. lasagna noodles
3 3/4 cups lite silken tofu, drained
1/3 cup sliced scallions
4 lg. garlic cloves, minced
10 oz. pkg. frozen chopped broccoli, thawed and drained
1/2 cup nutritional yeast
1 tsp. dried thyme
1 Tbsp. Bragg Liquid Aminos
dried Basil for garnish
Preheat oven to 350_. Bring a quart of water to a boil, and blanch broccoli 30 seconds. Immediately plunge into ice water to stop cooking process. Set aside. Stir together the next 3 ingredients in 5 qt. saucepan over low heat. Add the tomato paste and wine; stir. Add basil, garlic, and bay leaves. Simmer until ready to assemble casserole. Cook lasagna noodles according to package directions, drain noodles and rinse with cold water.
Place drained tofu in a large bowl, and mash with potato masher. Add all remaining ingredients, except basil, one at a time, stirring after each addition. Drain and rinse noodles. Cover bottom of a 9x13 pan with prepared sauce. Spread about 1/2 cup filling along the center of each noodle, then roll the noodles up. Tuck a broccoli florette in both open ends of each roll and place in pan, 2 across and 5 down. The rolls lay side by side with the florettes facing outward. Top with sauce and sprinkle with dried basil. Cover loosely with foil. Bake 30 minutes. Remove foil, bake another 15 minutes.
1 box of lasagna noodles - 9 cooked noodles
1 can Hunt's brand canned spaghetti sauce 'mushroom or garlic type' NO meat
1/2 Tofu Brick - pressed
1 Large Onion-white preferred-chop into pieces.
6 cloves of garlic-chopped
Fresh Basil - around 3 T. chopped or to your taste
8 white Mushrooms-chopped
1 Green Zucchini-Chopped
1 can olives-sliced
1 Yellow Squash (thin)-chopped
Cheddar Cheese-grated around 2 cups
1 Red or green bell pepper-chopped
Red Wine - 3 T or dump some in! hee hee
Note: If you can find the noodles that don't need to be cooked,
buy them - it saves time.
About pressing tofu: I like Island Springs brand but any will do as long as it is fresh. Unwrap the container; take out the tofu, cut into two lengthwise, place in kitchen towel and press. Take out cutting board and place on top of wrapped tofu. Place heavy cans on top of cutting board - this will press the water out of the tofu, making it more stiff with texture.
Heat oven to 350 degrees.
Take out 8x10 pan or one that will fit!
Get out frying pan and add some olive oil - just dump some in - it is very good for you.
Once hot, stir-fry all of the veggies until tender.
Add the Hunt's sauce, tofu (crumbled by hand) and olives.
Simmer for 20 minutes at low temp.
Now it is time to layer. Place some sauce on bottom of baking pan, layer three noodles, layer sauce, layer cheese. Start again with three more noodles and repeat until the pan is full.
Cover with tin-foil and bake for 45 minutes. Once done, let sit for an hour - if ya can wait, it's even better the next day.
Broccoli and onions make a delicious filling, but any steamed vegetable works equally well.
9-inch Whole-Wheat Pie Shell
2 1/2 cups broccoli florets
1 Tbs. olive oil
1 large onion, halved and thinly sliced
2 cups regular or low-fat milk
1/3 cup fine yellow cornmeal
1 1/2 cups shredded sharp cheddar cheese (6 oz.)
1 large egg
1 large egg white (reserve yolk for pie shell), lightly beaten
2 tsp. Dijon mustard
1 tsp. dried basil
1/2 tsp. salt
Preheat oven to 375F. Prepare, bake and cool pie shell as directed. Keep oven on.
Meanwhile, in large saucepan fitted with steamer basket, bring 2 inches water to a boil. Add broccoli; cover and cook until just tender, about 4 minutes. Set aside to cool.
In medium skillet, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 5 minutes.
Remove from heat; set aside.
In small saucepan, whisk together milk and cornmeal.
Bring to a very slow boil over medium heat, whisking often. When mixture starts to thicken, reduce heat to very low and cook, whisking constantly, until medium-thick, about 5 minutes. Remove from heat and whisk in cheese, half at a time. Cool briefly, then whisk in egg, egg white, mustard, basil and salt. Add sauteed onion and mix well.
Arrange broccoli in cooled pie shell. Scrape cornmeal mixture over broccoli and smooth with spoon, wiggling spoon so mixture settles. Bake until quiche is golden brown, about 40 minutes. Transfer to wire rack and cool at least 20 minutes before cutting into wedges. Serve warm.
Serves 8. PER serving: 393 CAL; 14 G PROT; 24 TOTAL FAT (14 SAT. FAT); 31 G CARB.; 115 CHOL; 395 MG SOD.; 3 FIBER
75 ml (5 tbsp) vegetable oil
2 fresh chillies, seeded and finely sliced
2.5 cm (1 inch) piece fresh root ginger, grated
250 g (8 oz) green beans, cut into 1 cm (½ inch) lengths
100 g (4 oz) peas
750 g (8 oz) Chinese cabbage leaves, shredded
15 ml (1 level tbsp) garam masala
150 ml (1/4 pint) stock
350 g (12 oz) vermicelli, cooked 'al dente'
25 g (1 oz) flaked almonds, browned under the grill
Heat 30 ml (2 tbsp) of the oil in a large pan, add the chillies and ginger and gently fry for 4-5 minutes until softened. Add the rest of the oil and stir in the vegetables. Stir-fry quickly over a fairly high heat until cooked but still crisp. Sprinkle in the garam masala and stir thoroughly. Pour in the stock and bring to simmering point.
Pour the vegetable mixture over the hot, drained vermicelli and toss together. Garnish with the browned almonds.
(Vegan) Serves 4
Adapted from Indian Lowfat Cooking: The Key To A Healthy And Exotic Diet by Roshi Razzaq
1 tbsp coriander seeds, crushed
1/2 tsp cumin seeds
2-3 dried chilis
4 cups shredded cabbage
1 cup diced carrots
1/3 cup chopped tomato
1/4 tsp tumeric
1 green chili, chopped
Dry fry coriander, cumin seeds, and whole chilis. Stir for a min over medium heat, or until chilis darken.
Add carrots, cabbage, tomatoes, then tumeric, green chilies. Stir to mix thoroughly. Reduce heat, cover, and simmer 15-20 minutes. Vegies should be a little crunchy, but if you like mooshy, cook 'em a little longer.
2 red bell peppers, halved lengthwise
2 tablespoons butter
1 bunch scallions, including the firm greens,
2 1/2 to 3 cups kernels from 5 ears of corn
2 tomatoes, peeled, seeded, and diced
1 fresh mozzarella cheese, 4 to 5 ounces, finely diced,
or 1 cup grated Cheddar or Monterey jack
2 tablespoons finely sliced basil leaves
2/3 cup fresh bread crumbs
Salt and freshly milled pepper
Preheat the oven to 375 degrees F. Lightly butter a baking dish
just large enough to hold the peppers.
If the red peppers won't stand upright, slice them lengthwise in half, leaving the stem end intact.
Steam them for 5 minutes and set aside.
Melt the butter in a large skillet. Add the scallions, corn, and tomatoes and cook for 3 minutes over medium
heat. Turn off the heat and stir in the cheese, basil, and half the bread crumbs. Season with salt and pepper.
Fill the peppers and top with the remaining bread crumbs.
Set them in a prepared dish, add a few tablespoons water to the dish, cover, and bake until the corn is hot and
the peppers are cooked, about 25 minutes.
Uncover and brown the tops under the broiler. Dust with paprika and serve.
Yield: 2-4 servings Prep Time: 20 minutes
Cooking Time: 32 minutes
1 large block of tofu
1 green pepper and 1 red
1 onion white or yellow
1 can pineapple (save juice to marinate tofu)
1 can bamboo shoots or water chestnuts
1 jar sweet and sour sauce
served over brown or white rice
Chop tofu into cubes, marinate them in pineapple juice
from 2-6 hrs. Sautee peppers, bamboo shoots, onion in
1 tbsp olive oil, add tofu. Take off heat and add sauce
and pineapple. Ready to serve. YUM
Serves: 4 Preparation time: 20 minutes
1 1/2 cups cooked lentils
1 cup cooked grain (brown rice, barley) or 1/2 cup uncooked oats
2 eggs (or equivalent amount of egg substitute)
1 medium eggplant
1 10-ounce package frozen spinach (or other greens)
1/4 cup catsup or bbq sauce
2 or 3 slices whole wheat bread, torn into small pieces
spices to taste: salt, pepper, garlic powder, basil, sage, thyme, parsley
Preheat oven to 450 degrees. Poke a few holes in the eggplant and roast it until skin is blackened and inside is
very soft. Defrost spinach in the microwave, and squeeze out all excess water.
Add lentils, grains, eggs, spinach, catsup, bread and spices to a large bowl and mix thoroughly.
When eggplant is done, scoop out pulp and chop into small pieces (discard
skin). Add eggplant to lentil mixture.
Transfer mixture to a nonstick loaf pan. Turn oven down to 350 degrees and bake loaf for 30 minutes or until
top is set and browned.
Serve with cranberry sauce, mashed potatoes and gravy.
2 cups cooked brown rice (or substitute lentils)
1/2 cup cashews or walnuts, chopped
2 slices of whole wheat bread, chopped into small cubes
1 cup vegetable broth
1/2 cup soy milk
2 Tbsp. nutritional yeast
1 rib celery, diced small
1 small onion, finely chopped
3 Tbsp. olive oil
herbs to taste: sage, marjoram, thyme, rosemary, pepper
Preheat oven to 350 degrees. Spray a 8- or 9-inch square casserole dish with cooking spray.
While rice is cooking, saute celery and onion in the olive oil. Mix well all ingredients in a large bowl. Spread into
casserole dish, and bake for 45 minutes. Tastes even better topped with vegan gravy!
Serves: 8 Preparation time: 30 min
1 large onion, chopped
5 cloves garlic, minced
1 large carrot, chopped
in a large pot with 2-5 Tablespoons oil
1/4 or more cayenne pepper, and salt/black pepper to taste
3 cups yams, diced
1 cup potato, diced
28 oz. crushed tomatoes (or use fresh ones...)
56 oz. vegetable broth
3 Tablespoons (or more) grated fresh ginger
Simmer until potatoes/carrots are soft.
Add 1-2 cups of natural unsalted peanut butter.
Serve hot, with a generous garnishing of chopped chives or green onions.
The vibrancy of the greens, the toasty flavor of the sobas, and the
spicy sauce make this a delightful meal.
When making the sauce, be particularly careful with the chili peppers. Also, you may like more or less maple
syrup and lime juice, so be prudent with these ingredients and add a bit at a time, tasting as you go.
2 cups canned crushed tomatoes (460 mil.)
3 large garlic cloves, chopped
3 Tbs. ginger juice from a 3-inch piece of fresh ginger (45 mil.)
(Finely grate the ginger, wrap in a thin cloth, and then squeeze the juice through the cloth into a cup)
1/4 cup chopped fresh parsley (60 mil.)
2 Tbs. Maple syrup (30 mil.)
Juice of 1 small lime
1/2 cup sesame oil (120 mil.)
1/4 tsp. crushed red chili pepper (1 mil.) (more or less to taste)
3 Cups chopped spinach (700 mil.)
3 Cups (700 mil.) chopped beet greens (700 mil.)
1 Tbs. olive oil (15 mil.)
1/2 red onion, chopped
12 ounces soba noodles (336 grams)
In a food processor, blend the tomatoes, garlic, ginger juice, parsley,
maple syrup, lime juice, and sesame oil
together until smooth. Taste. Add a pinch of the red hot chili pepper. Blend, taste, and add more if you like.
Season with salt.
Wash the greens to remove any sand or dirt. Heat the olive oil in a
large sauté pan, add the onion, and cook over
high heat for 2 to 3 minutes. Stir in the greens and cook for 5 minutes, until tender.
Meanwhile, bring a large pot of water to a boil, add a tiny bit of oil,
and cook noodles until al dente (about 5
minutes). Remove from heat and drain. Place noodles on individual serving plates. Spoon some sauce on the
noodles, place greens on top, and spoon a topping of sauce on the greens. Be decorative. The sauce will warm up
from the heat of the greens and noodles.
2 ounces olive oil
8 ounces onions, chopped
2 cloves garlic, minced
6 ounces carrots, chopped
6 ounces celery, chopped
4 ounces tomatoes (fresh or canned), chopped
1 1/2 pounds lentils
3 quarts vegetable stock
1 bay leaf
1/2 teaspoon thyme
1 ounce sherry
Salt and white pepper to taste
Heat oil in a large pot. Saute onions, carrots, celery and garlic until
Add the remaining ingredients and simmer until the lentils are tender, about 30 minutes.
Season with salt and pepper to taste.
12 c Water
6 ts Vegetable Bouillon granules
4 Tomatoes, fresh or 1-lb can
1/2 c Corn, fresh or canned
1 Celery rib, diced
1 Onion, diced
1/2 c Okra, cut
1/4 c Rice, white or brown
1/8 ts Tabasco Sauce (optional)
1 c Shredded cabbage (optional)
Place all ingredients in a large pot, bring to boil, cover and simmer about 20 minutes until all vegetables are
done. 1-l/2 C serving equals about 35 calories. Yield: 12 Servings
NOTE: I use Uncle Ben's Converted Rice as it seems to hold its shape
better in long cooking periods. Any rice
will work if this soup is not reheated several times, but it usually is!
This is a thin soup, I sometimes add shredded cabbage, chard, bok choy, or other green vegetable to it. The
greens make it thicker and more filling, but add few calories. This doesn't resemble the real Cajun Gumbo, but is
good for those days when you feel you've over-indulged and need to cut back. I keep in it the fridge and use it
as a snack when I just have to have something else. You can also add herbs, hot pepper, it is very versatile,
and a good starting recipe.
Savory, earthy, and pungent, these incredibly satisfying pancakes are
almost like little individual omelets. They
reheat well in a microwave or a toaster oven. The batter keeps well for several days in a tightly covered container in the refrigerator. Cook the wild rice ahead of time (see instructions below).
1 tablespoon olive oil
12 medium-sized mushrooms (1 1/2-inch diameter), sliced
1 teaspoon salt
1 teaspoon minced garlic
2 teaspoons fresh lemon juice
4 large eggs
1/3 cup unbleached all-purpose flour or rice flour
4 scallions, minced
1 cup cooked wild rice (see below)
1 cup (about 5 ounces) crumbled goat cheese
1/8 teaspoon black pepper
Nonstick spray for the pan
A little unsalted butter for the pan (optional)
Sour cream or yogurt
Flat-leaf parsley (torn leaves)
Place a medium-sized skillet over medium heat for
about 1 minute. Add 1 tablespoon olive oil and the
mushrooms, and sauté over medium heat for 5 minutes. Stir in 1/2 teaspoon of the salt and sauté 5 minutes
longer. Stir in the garlic and lemon juice and remove the pan from the heat without cooking the mixture any
Beat the eggs in a medium-sized bowl. Whisk in the flour and the remaining 1/2 teaspoon salt. When this
mixture is uniform, stir in the cooked mushrooms, including all their juices. Add the scallions, wild rice, goat
cheese, and black pepper, and stir until well combined.
Wipe out the skillet used in Step 1, and return it to medium heat. After a minute or two, spray lightly with
nonstick spray, and if you like, melt in a little butter. When the cooking surface is hot enough to sizzle a bread
crumb, use a 1/4-cup measure with a handle to scoop batter onto the hot pan, and fry for about 2 to 3
minutes on each side, or until golden.
Serve hot, warm, or at room temperature with the topping(s) of your choice. Decorate with purple chive
blossoms, if you're lucky enough to have some. To keep the pancakes warm, transfer them to a rack on a baking tray, and place the tray in a 200°F oven until serving time. (The rack keeps them crisp.) They are also good at room temperature.
Preparation time: About 35 minutes Yield: 12 4-inch pancakes (4 to 5 servings)
Place the wild rice, water, and salt in a medium-sized saucepan and
bring to a boil over medium heat. When it
reaches a boil, cover the pot, and lower the heat to the slowest possible simmer. Cook for 1 1/4 hours, or
until all the water is absorbed and the rice is tender and has "butterflied" or burst open. (If the grain has
become tender, but there is still water left, drain it off.)
Yield: About 3 cups
6 med (2 lbs) potatoes, very thinly sliced (I don't peel them)
3 lg onions, halved and very thinly sliced
4 lg cloves minced garlic
1 28-oz can tomatoes, drained and chopped
1/4 c tomato paste
1/3 c olive oil
3 Tbsp water
2 tsp oregano
salt and pepper
Heat oven to 400 degrees. Combine potatoes, onion, garlic and tomatoes. Beat together remaining ingredients.
pour over vegetables and toss well to coat. Spread in large, shallow baking dish (I use my large lasagna pan).
Cover with aluminum foil and bake 30 minutes. Uncover and bake 45 more minutes, or until potatoes are
tender. Excellent with cheese melted on top, too (if you aren't vegan, of course).
1 can drained kidney beans
1 can drained black beans
1 can (14 oz) creamed corn
2 tsp garlic powder
1/4 cup salsa (we like Pace - mild)
1 can mixed vegetables (like veg-all)
2 cups prepared mashed potatoes
1/2 cup shredded vegan cheddar-type cheese, if desired
In a casserole dish, mix the beans, corn, salsa, veggies and garlic powder. Top with mashed potatoes and
spinkle with "cheese", if using. Bake in oven at 350 degrees about 30 minutes or until hot.
Serves: 4 Preparation time: 30-40 minutes
1/2 C. (118 ml) cashews
3 T. white miso (mild)
1/4 C. (59 ml) fresh lemon juice
1 1/2 C. (355 ml) unsweetened soy milk
2 T. nutritional yeast
1 t. salt
Freshly ground black pepper
1 lb. (453 g) red or white rose potatoes, scrubbed and thinly sliced
3 green onions, chopped
1 medium tomato, diced
2 T. coarsely ground walnuts
1. Preheat oven to 375 degrees (gas mark 5). Using a small electric coffee grinder, grind cashews into a powder
and put into a medium size bowl. Set aside.
2. In a small bowl combine miso and lemon juice, blending to a smooth consistency with a spoon or small wire
whip. Add to cashews.
3. Add soy milk, nutritional yeast, salt, cayenne, and black pepper to bowl with the cashews, and stir until
thoroughly combined. Set sauce aside.
4. Cover bottom of an 8" x 8" ( about 20 cm. x 20 cm.) pyrex baking dish with a little of the sauce. Layer 1/2
the potatoes, green onions, and tomatoes in the baking dish. Cover with 1/2 the sauce. Repeat layering and
finish with remaining sauce. Cover with aluminum foil (shiny side down) and bake for 1 hour and 10 minutes.
5. Remove from oven and sprinkle paprika and ground walnuts over top before serving. Serves 4 to 5.
150 ml (¼ pint) olive oil
3 dried chillies, sliced
4 garlic cloves, skinned and crushed
350 g (12 oz) fettucine (narrow tagliatelle) cooked 'al dente'
50 g (2 oz) pine nuts, browned under the grill
45 ml (3 tbsp) chopped fresh basil
Heat the oil in a pan, add the chillies and gently infuse for 5 minutes. Set aside to cool, then remove the chillies.
Return the pan to a low heat, add the garlic and cook for 1-2 minutes to soften. Pour the flavoured oil over the
hot, drained fettucine. Toss with the pine nuts and chopped basil until well done. Serve immediately.
large portabella mushrooms
egg substitute/soymilk mixture
Italian flavored breadcrumbs
vegan cheese, mozzarella style
spaghetti (I like angel-hair pasta)
First, you clean the mushrooms. You don't need to take out the black stuff out of the cup of the mushroom, but
you need to remove the stems and wash the cups. Dry them off, and dip the mushroom in the egg substitute.
Then you need to dip the "shrooms" in breadcrumbs. Put them in a medium-high pan, frying them in olive or
vegetable oil. While you're cooking those, start your pasta. When the mushrooms are done, put them on a
cookie sheet, and cover them with spaghetti sauce and the vegan cheese. Put that in either the oven, or
toaster oven until the cheese melts. Serve this alongside the pasta, and you got a meal that'll turn any
omnivore into a confirmed veg!!! Good Eating!!!
2 Tbs. Olive oil
1 medium onion diced
2 cloves garlic, minced
1 cup diced peeled carrots
1 cup diced peeled turnips
1 cup vegetable stock
1 tsp. Curry powder
1 Tbs. Arrowroot dissolved in 2 Tbs. water
½ lb. Turnip greens, stemmed and coarsely chopped
½ lb. Collard greens, stemmed and coarsely chopped
In large saucepan, heat oil over medium heat. Add onion and garlic and
cook, stirring often, until onion is soft, 5 minutes. Add carrots, turnips
and vegetable stock. Cover and simmer until carrots and turnips are just
tender, 5-7 minutes.
Stir in curry powder, salt and pepper to taste. Add dissolved arrowroot and simmer until sauce begins to thicken. Add turnip and collard greens, and cook until greens are bright and tender, 5 minutes. Serve warm. 4 Servings.
1/2 quart soy milk
5-6 scallions, chopped
1 bunch fresh dill, chopped
Puree cucumbers in blender. Add soymilk, scallions and dill. Refrigerate before serving. Serves 3.
2 9-inch pastry pie crusts (uncooked)
2 small potatoes
1 cup of chopped broccoli florettes
2 cups of shredded cheddar cheese
1 pint of sour cream
1 tbsp fresh minced garlic
1 tbsp fresh tarragon
3 tbsp finely chopped chives
1 cup of chopped mushrooms
Preheat oven to 375º
Slice potatoes 1/4 inch thick, steam for about 5-10 minutes until crispness is gone.
Prepare 9-inch pie pan with bottom pie crust pastry. Sprinkle the bottom with some of the cheese.
Prepare a sauce by mixing the sour cream, garlic, tarragon, chives and mushrooms.
Begin layering the ingredients in the pie shell: potatoes, sauce, broccoli, cheese, potatoes, sauce etc until filled.
Put the rest of the cheese on top and then close the pie with the second pastry shell. Pinch shut at the edges
and trim. Cut several slashes in the top to vent steam.
Bake at 375º for about an hour. Let cool for 10 minutes before serving.
Spelt/Cornmeal Crust Pizza! Everyone loves pizza, but it's often been
labeled a "NO NO" food. Not any longer!
This low-gluten pizza is not only amazingly tasty and light, but quick to make. Choose your own toppings, or try this unique blend of frozen sweet corn, fresh spinach, and garlic. Prepare the whole thing in under 35 minutes, and place the piping hot pie on the table in about 45.
1 3/4-2 1/4 cups spelt flour (if none is available, all purpose
flour is fine)
1 1/2 tablespoon active dry yeast
1/2 teaspoon salt
1 cup warm water (120-130 degrees F)
2 tablespoons olive oil
1 cup yellow cornmeal
1 tablespoon sugar
1/4 sweet onion, sliced
4 cups spinach, chopped
3 cloves garlic
1 cup frozen sweet corn (fresh is great, once it's in season,
but boil for 3 minutes first)
4 ounces mild goat cheese, crumbled
6 oz organic mozzarella cheese, grated, or more to taste
1 medium organic tomato, sliced
2 tablespoons olive oil
Notes: I like to use organic cheeses whenever possible
to lessen my exposure to bovine growth hormone, antibiotics and
pesticides. Spelt flour gives this dough a nutty taste, but if you prefer
to be a bit more traditional, all purpose flour works too.
In a large bowl, dissolve yeast and sugar with 1 cup warm water. Add ½ cup flour. Set aside for 5 minutes.
Meanwhile: slice onion, rinse and chop spinach, peel garlic.
Add 2 tablespoons olive oil, salt, 1 more cup flour into yeasted water, blend, and then add another half cup. Mix. Add cornmeal, and begin to knead dough until elastic, adding extra flour to ensure that the dough is not overly sticky. (Spelt flour seems to be more sticky than regular flour, but you should still be able to knead it without most of it sticking to your fingers. You might need to wash your hands once to get any initial sticky flour off.) Knead for about 4 minutes.
Set dough aside to rest for about 10 minutes. Preheat oven to 420 degrees.
Meanwhile, chop garlic. In a frying pan, heat 2 tablespoons olive oil over medium high heat. Add the garlic and cook for 30 seconds.
Add the spinach and cook until wilted, about 2 minutes.
Remove from heat.
Separate dough into two lumps, and make flat disks, about ½ inch thick. Form a slightly raised crust around the edges.
Spread pesto sauce to taste over crust. About 1 – 2 tablespoons per pizza, so the bottom is coated, but not overly thick with pesto. Sprinkle ½ cup corn on each pizza, and then the mozzarella cheese. Spread the spinach evenly over the pizzas.
Arrange tomato slices and onions on top of the spinach and sprinkle with goat cheese. Cook for about 10 -12 minutes, or until the crust is golden brown on the edges.
2 stalks broccoli, chopped (including peeled stems)
2 T peanut butter
3 T soy sauce
1 T brown sugar
1/4 c. water
juice of half a lemon (1-1.5 T)
3-4 bunch scallions, chopped
2 cloves garlic, minced or pressed
1 T minced fresh ginger
hot sauce and/or roasted sesame oil to taste
8 oz. whole wheat udon noodles (or use linguini)
1/2 package tofu
Microwave or steam broccoli until crisp-tender; drain.
Combine peanut butter, soy sauce, sugar, water, and lemon juice; mix
well. Add scallions, garlic, ginger, and
additional seasonings (hot sauce, sesame oil). The sauce will look curdled, but it will smooth out when cooked.
Boil the noodles. Meanwhile, pan-fry the tofu. Add the drained noodles
and broccoli and toss to heat evenly. Add
sauce and toss to combine thoroughly and heat through. (If your tofu is crumbly, as mine usually is, you can
pan-fry it, take it out, and add it back just before serving.)
2 (12.3 ounce) packages Mori-Nu silken tofu, extra firm
1 fresh lemon, juice only
2 tablespoons honey or fructose, optional
2 (4 ounce) package Mori-Nu mates lemon mix
2 cups crushed plain or cinnamon graham crackers
1/2 cup melted soy margarine
1 tablespoon ground coriander **
Preheat oven 350 degrees. In a 9 inch pie pan place crushed graham crackers, coriander, and melted margarine, mix well. With fingers mash crust to bottom and sides of pan. Bake for 8-10 minutes cool before filling.
In a food processor place tofu, lemon juice, and honey and mix well until smooth. Add lemon pudding mix and blend until mixture becomes smooth again. Fill pie crust with lemon tofu mixture, and spread evenly with rubber spatula. Chill about 4 hours. To get a cheesecake texture chill overnight. Serve with favorite fruit topping. Serves: 6 - 8.
**Use ground coriander only if using plain graham crackers.
***Double this recipe and place tofu mixture in a spring foam pan to get a 4 inch high New York style cheesecake.
16 peices of asparagus
head of bok choy, choped
fresh package of yaki-soba
3/4 cup of water
soy sauce to taste (I recommend about 2/3 tablespoon)
Simply boil the aspargus. When its done boiling, drain and let sit while you start to cook yaki-soba in a frying
pan. Fry until golden. Then pour the water, soy sauce, and bok choy in, and cover. Let that simmer, giving it a
good stir once in awhile to check, till the water is gone. Chop up the asparagus and place everything in a bowl.
That's when you eat it ... really nothing left to do - though sometimes you can toss snow peas in too.
Preparation time: 20-30 mins
Preheat oven to 350 degrees. Brush chicken well
with melted butter, salt and pepper. Fill cavity with stuffing and
popcorn. Place in baking pan with the neck end toward the front of the
oven. Listen for popping sounds. When the chicken's butt blows the oven
door open and the chicken flies across the room, it's done.