Vegan Vegetarian

1 1/3 cups garbanzo beans, soaked overnight
3 2/3 cups water
1 1/2 Tablespoons Kombu, diced (seaweed type)
1/2 cup yellow onion rough cut
1/2 cup celery, rough cut
3/4 cup carrot, rough cut
3 cloves garlic, minced
1 1/4 teaspoons onion powder
1 3/4 teaspoons Garam masala
1/2 tablespoon chili powder
1/4 teaspoon cumin
1/4 teaspoon cardamon
2 Tablespoons seasoned salt
2 2/3 cups vegetable stock
1/4 teaspoon pepper
3 ups diced potatoes, steamed until soft
1 (12 oz) can diced tomatoes
1/2 cup frozen peas

Soak Garbanzo beans overnight in enough water so when they expand the water will still cover them. Rinse Garbanzo beans and place them in a soup pot. Add kombu and simmer until beans are soft (about 1 1/2 hours) Add onions, celery carrots, garlic, onion powder, garam masala, chili powder, cumin, cardamom, seasoned salt, and vegetable stock and simmer until veggies are soft (about 30 to 40 minutes) Turn of heat, and add salt and pepper. Blend until smooth. Add potatoes, tomatoes, and peas.

Cauliflower Salad Bowl

4 cups thinly sliced raw cauliflower
1 cup very coarsely chopped pitted ripe olives
2/3 cup coarsely chopped green pepper
1/2 cup coarsely chopped pimiento
1/2 cup chopped onion

Dressing
1/2 cup olive oil
3 Tablespoons lemon juice 3 Tablespoons wine vinegar
2 teaspoons salt
1/2 teaspoon sugar
1/4 teaspoon pepper

Crisp salad greens

1. In medium bowl, combine cauliflower, olives, green pepper pimiento, and onion.
2. Make Dressing: In small bowl, combine olive oil, lemon juice, vinegar, salt, sugar, and pepper. Beat with rotary beater until well blended. Pour over cauliflower mixture.
3. Refrigerate, covered, until well chilled, 4 hours or overnight.
4. To serve: Spoon salad into bowl lined with salad greens. Toss just before serving
Makes 8 to 10 servings.

Broccoli with Lemon Sauce

1 bunch fresh broccoli (about 1 1/2 lb)
6 cups boiling water
Salt
1/4 cup olive oil
1/2 clove garlic, finely chopped
2 Tablespoons lemon juice

1. Remove large leaves and tough portions of broccoli. Wash thoroughly; drain. Separate, splitting larger stalks into quarters.
2. Place in 6 qt. saucepan. Add boiling water and 1 teaspoon salt. Cook, covered, 10 minutes, or until tender; drain in colander.
3. In same pan, place olive oil and garlic; heat until bubbly. Add broccoli; sprinkle with lemon juice and 1/2 teaspoon salt. Cook, covered, 1 minute, or until broccoli is heated through Serve hot. Makes 4 servings.

Broccoli Amandine

1 bunch fresh broccoli ( about 1 1/2 lb)
1/2 cup boiling water salt
1/;2 cup slivered almonds
1/4 cup olive oil
2 Tablespoon lemon juice

1. Wash and trim leaves from broccoli. If stalks are very large, split lengthwise right through flower. Arrange in single layer in bottom of large skillet.
2. Pour boiling water over broccoli; sprinkle with salt. Cook over medium heat, covered 8 to 10 minutes, or until stalks are tender and water is evaporated.
3. Meanwhile, sauté almonds in 1 tablespoon olive oil until golden. Add remaining oil and lemon juice. Heat and pour over broccoli. Makes 4 servings.

Eggplant Parmigiana

2 Tablespoons olive oil
1/2 cup chopped onion
1 clove garlic, crushed
1 can (1 lb) tomatoes, undrained
1 can (8 oz) tomato sauce
1 Tablespoon sugar
1/2 teaspoon salt
1 teaspoon dried oregano leaves
1/2 teaspoon dried basil leaves
1/4 teaspoon pepper
1 large eggplant (1 1/2 lb)
1/4 cup flour
1 teaspoon seasoned salt
1/8 teaspoon pepper
1/4 cup olive oil
1 1/2 lb. mixed chopped vegetables
1/2 teaspoon salt
1/2 cup grated Parmesan cheese
1/2 Pkg (8 oz) mozzarella cheese

1. In hot oil in medium saucepan, sauté onion and garlic until onion is golden brown - about 5 minutes. Stir in tomatoes, tomato sauce, sugar, salt, oregano, basil and pepper. Bring to boiling. Reduce heat, and simmer, uncovered, 10 minutes.
2. Wash eggplant. Cut crosswise into 1/2 inch thick slices. Combine flour, seasoned salt, and pepper, use to coat eggplant.
3. In 2 Tablespoons hot oil in skillet, sauté eggplant slices, a few at a time. Add more oil as needed. Set slices aside as they brown. Preheat oven to 350 degrees
4. Steam vegetables.
5. Spoon half of sauce into 13x9x2 inch baking dish. Layer eggplant and mixed chopped vegetables in dish. Spoon on remaining sauce. Sprinkle with Parmesan; top with sliced mozzarella.
6. Bake, uncovered 30 minutes, or just until mozzarella is melted and golden. Makes 8 servings.

Split Pea Soup

1 package (16 oz) dry green split peas

1 large onion, chopped
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon dried thyme
1 bay leaf
1 cup diced carrots
1 cup diced celery

Place peas in a soup kettle; add water to cover by 2 in. Bring to a boil; boil for 2 minutes. Remove from the heat; cover and let stand for 1 hour. Drain and rinse peas, discarding liquid.

Return peas to kettle, Add 2 1/2 qts. water, onion, salt, pepper, thyme and bay leaf. Bring to a boil. Reduce heat; corer and simmer for 1 1/2 hours, stirring occasionally.

Add carrots and celery. Simmer, uncovered, for 45 to 60 minutes or until soup reaches desired thickness and vegetables are crisp tender, Discard bay leaf. Yield: 10 servings.

Vegetable Soup with Basil Sauce

2 cups diced carrots
2 cups diced red potato
2 cups finely chopped yellow onion
1 bay leaf
2 cups cooked kidney beans
3 Tbsp soy sauce ((Bragg's Liquid Aminos™)
4 cups water
1 cup green beans
1 cup corn

SAUCE:

4 garlic cloves
6 Tbsp crushed fresh tomatoes
½ cup fresh basil
¼ cup olive oil

In a large soup pot, simmer the carrots, potato, onion, bay leaf, kidney beans, and soy sauce in the water for about half and hour (all vegetables should be soft and flavorful). While the soup is cooking, blend all of the sauce ingredients in a food processor (it helps if you chop the ingredients a bit before processing). Season to taste w/ salt and pepper. Five minutes before serving the soup, add the beans and corn to the soup, and cook until the beans are bright green and tender. Remove from the heat and stir in the basil sauce.

Potato-Leek-Onion soup

2 medium onions
chopped 3 medium leeks (white part only)
chopped 1 head garlic
5 cups water
6 medium potatoes
4 celery stalks
sliced red pepper, to taste
salt & pepper to taste
add dill, to taste
add lemongrass, to taste
1 1/2 cups rice milk (optional)

Sauté the onions, leek, and garlic in a big soup pot with a bit of water (and some oil, if you like). Cook them until they get soft, then add the water, potatoes, celery, and seasonings. Bring to a boil, reduce the heat, and simmer the soup for 30-45 minutes until the potatoes are tender. Cover the pot. If you want it to be thicker, you can puree some of it in a blender or food processor and mix it back in. Stir in the rice milk, and enjoy. I highly recommend trying this with the lemongrass, it does good things (fresh is best, dried is OK). If you use fresh lemongrass, leave it in big pieces and remove it before serving, it can be tough.

Broccoli Chowder

3 cups broccoli florets
2 cups diced peeled potatoes
2 cups water
1/3 cup sliced green onions
1 teaspoon salt
1/2 teaspoon pepper
3 Tablespoons Earth Balance™
3 Tablespoons spelt flour
1/8 teaspoon ground nutmeg
2 cups rice, almond, or soymilk (
1/2 cup shredded cheddar cheese (Alternative Cheese no dairy)

In a large saucepan, combine the first six ingredients. Bring to a boil. Reduce hear; cover and simmer for 12 - 14 minutes or until vegetables are tender.

Meanwhile, in another saucepan, melt butter. Stir in flour and nutmeg until smooth. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir into vegetable mixture; heat through sprinkle with cheese. Yield: 6 servings.

Home style Crab Chowder

2 Tbls. Earth Balance™
1 cup sliced celery
1 med. onion, coarsely chopped
2 Tbls. flour
1/4 tsp. ground thyme
1/4 tsp. white pepper
5 cups milk
3 large potatoes, cut into 1/2" cubes
Bacon bits to sprinkle on top if desired, optional
1 pkg. (8oz.) crab flakes or chunks

Melt butter on medium heat. Stir in celery and onion. Cook and stir until tender. Stir in flour, thyme and pepper. Gradually add milk, stirring constantly, Add potatoes. Bring to a boil, simmer 15 minutes, or until potatoes are tender. Stirring occasionally. Add bacon bits and crab. Heat 5 minutes. Approx. 4 (2 cup) servings.

Cheddar Chowder

2 cups water
2 cups diced potatoes
1/2 cup diced carrots
1/2 cup diced celery
1/4 cup chopped onion
1 teaspoon salt
1/4 teaspoon pepper

White Sauce:
1/4 cup Earth Balance ™butter
1/4 cup spelt flour
2 cups rice milk
2 cups Alternative cheddar cheese, grated
You may use a Ham substitute if desired for taste.

Combine water, potatoes, carrots, celery onion, salt & pepper in large kettle. Boil 10 - 12 minutes. Meanwhile, in small saucepan, make white sauce by melting the butter. Add flour and stir until smooth (about 1 minute). Slowly add milk, cook until thickened. Add grated cheese to white sauce; stir smooth.

Roasted Veggie Chili

2 cups fresh or frozen corn
2 cups each cubed zucchini, yellow summer squash and eggplant
2 each medium green peppers and sweet red peppers, cut into 1 inch pieces
2 large onions, chopped
1/2 cup garlic cloves, peeled
1/4 cup olive oil
g4 quarts chicken broth (Use powdered substitute, very good)
2 cans (14 1/2 oz) stewed tomatoes
2 cans (14 1/2 oz) tomato puree
1/4 cup lime juice
4 teaspoons chili powder

Place the vegetables and garlic in a roasting pan. Drizzle with oil; toss to coat. Cover and bake at 400 degrees for 20 - 30 minutes or until vegetables are tender; cool slightly. Remove and chop garlic cloves.

In a soup kettle, combine the broth, tomatoes, tomato puree, lime juice, chili powder, cayenne and cumin. Bring to a boil. Reduce by a quarter.

In a saucepan, melt butter; stir in flour until smooth. Cook and stir until bubbly and staring to brown. Slowly whisk into tomato mixture. Add roasted vegetable, garlic, beans and cilantro; mix well ,Cook until thickened. Garnish with sour cream and green onions if desired. Yield; 24 servings.

Fennel, Parsley and Chives Linguine

2 cups finely chopped fennel
1 cup finely chopped chives
1 cup finely chopped parsley
1 cup freshly diced or grated Parmesan
1 cup green olive oil
1 lb. linguine pasta, cooked and drained
Freshly ground pepper

Place small bowls of the chopped herbs and cheese on the table, along with a cruet of olive oil. Serve the pasta hot in individual dishes. Guest may sprinkle the herbs and cheese on their pasta and drizzle olive oil over all. Add a few grindings of pepper stir with a fork. Approx. 4 servings.

Nutritional Information per serving - w/ 1 Tbs. olive oil and 2 Tbs. Parmesan on top of Linguine.

Calories: 540
Fat: 23 g
Sodium: 300 mg
Fiber: 4 g

Bacon* Topping

1 cup Real Mayo (Vegenaise)
1/4 cup crumbled cooked bacon or *bacon bits

Mix and serve poured over baked potatoes.

Mexican Topping

1/2 cup Real Mayo (Vegenaise)
1/2 cup finely shredded cheddar cheese (substitute)
1/2 cup salsa, drained
1/2 refried beans

Mix and serve poured over baked potatoes.

Green Onion Topping

1 cup Real Mayo (Vegenaise)
1/4 cup chopped green onion

Mix and serve poured over baked potatoes.

Broccoli Cheese Topping

1 cup Real Mayo (Vegenaise)
1 pkg (10 oz) frozen chopped broccoli, thawed
1 cup shredded Cheddar cheese (sub)

Mix and serve poured over baked potatoes.

Vegetarian Recipes

Whole Wheat Carob Chip Cookies

1 1/2 cups whole wheat flour
1 teaspoon baking powder
1/2 teaspoon sea salt
1/2 cup butter
1/2 cup raw honey
3 Tablespoon wheat germ
1 egg
2 teaspoon pure vanilla
1 Tablespoon water
1 cup carob chips

Mix and drop onto cookie sheet, bake 350 degrees 10-12 min.

Carrot Salad

2 cups grated carrots
1/2 cup raisins
1/2 cup coconut
1/2 walnuts chopped
8 oz kefir or liquid yogurt
8 oz plain yogurt

Mix & chill.

Best Apple Bread

1/2 cup yogurt vanilla
1 1/2 cup applesauce
1 large apple grated
1/2 cup honey
1 teaspoon vanilla
1 1/2 cup flour
1 cup quinoa flour
1/2 cup tofu softened
1 teaspoon cinnamon
1/4 teaspoon nutmeg
1 cup raisins & nuts chopped

Mix & Bake 350 degrees, 1 hour or until knife or toothpick comes out clean.

Perfectly Peachy Bread

1/2 cup yogurt
2/3 cup honey
3 large peaches, mashed
1/3 cup apple juice
1 teaspoon vanilla
1/2 cup rye flour
1 cup spelt flour
1 cup whole wheat flour
1/4 cup tofu softened
1/4 teaspoon sea salt
2 teaspoon baking powder

Mix 350 degree, 1 hour.

Soups and Sauces

Summer Minestrone with Pesto

4 Tbsp. olive or vegetable oil
2 cups diced carrots
3 medium zucchini and/or yellow squash, diced
1 jar (26 oz) pasta sauce or prepare your own sauce.
2 cans (13 oz ea.) chicken or vegetable broth
1 can (19 oz.) cannellini or white kidney beans, rinsed and drained
1 cup packed fresh basil leaves
1 large clove garlic, finely chopped
1/4 tsp. salt

In 5-quart saucepan, heat 1 Tbsp. oil over medium-high heat, add carrots and zucchini, stirring occasionally, approx. 8 min. Add pasta sauce and broth. Bring to boil. Reduce heat to low and simmer covered, stirring occasionally, 20 minutes or until veggies are tender. Stir in beans, heat through.

Meanwhile, for pesto, in blender or food processor, process basil, garlic, salt and remaining oil. until basil is finely chopped. To serve, ladle soup into bowls and garnish each with a spoonful of pesto. Serve, if desired, with crusty Italian bread. Approx. 8 - 1cup servings,

Nutritional Information per Serving:

Calories: 210
Calories from fat: 8
Cholesterol: 0 mg
Carbohydrates: 26 g
Protein: 8 g

Lentil Soup

3 Tbsp olive oil
1 lg. red onion
diced 3 med. carrots
chopped 6 cloves garlic, pressed or minced
3 medium celery stalks
1 (14.5 oz can) tomatoes, crushed or diced
2 cups lentils
about 6 cups water
1 Tbsp dried thyme (or to taste)
1 bay leaf balsamic vinegar (or red wine vinegar)
to taste salt & pepper
to taste chili peppers or hot sauce

Sauté the onion, garlic, carrots, and celery in the oil until tender (about 5-10 minutes). Add the water, lentils, thyme, bay leaf, and tomatoes, and stir. Bring to a boil, reduce heat and simmer until lentils are tender (30-45 minutes). Add vinegar, salt, and pepper to taste.

Lentil-Tomato Soup

2 T olive oil
1 c. chopped onion
2 minced garlic cloves, or more to taste
2 t. ground coriander
1 t. ground cumin
1 red or green bell pepper, minced
2 c. dried lentils
1 or more minced jalapeno peppers (deveined and seeded, for a mild taste)
6 c. water, or vegetable stock
1 14 oz can peeled plum tomatoes
1/4 c. lemon juice (from 1 lemon)
1/4 t. salt fresh ground pepper to taste

Heat the oil in a large saucepan over med. heat. Add onion, garlic, coriander, cumin and bell pepper. Sauté for ten minutes, stirring a lot! Add lentils, jalapeno, and the water or stock. Pour tomatoes into a small bowl and squeeze them with your hands, so they break into small pieces. Add them to the soup. Simmer for 45 minutes. Take the pot off the heat, add the lemon juice, salt, and pepper.

Note: Add some corn, or red beans. Increase the garlic, if you want to, and toss in some spinach. Add carrots, or sweet potatoes, or zucchini.

Egyptian Lentil Soup

2 large onions
chopped 4 cloves garlic, crushed
2 tbsp olive oil
2 tsp ground cumin
1 pound red lentils
washed 1 bay leaf
1/2 tsp dried oregano
1 squirt lemon juice
4 pts veggie stock
salt & pepper to taste

Sauté the onion and garlic in olive oil until slightly brown (about 5 mins) -stir in cumin, letting it cook briefly -stir in lentils, bay leaf, oregano, salt, pepper and lemon -add boiling veggie stock - return all to a boil - reduce to simmer for about 40 mins (until the lentils are soft) - remove bay leaf. The recipe calls for liquidizing the soup in a food processor. I don't have one so I eat it as is, usually adding some rice.

Mixed Bean Soup

1 1/2 cups mixed beans
Sprinkle thyme to taste
1 large onion
diced 2 large potatoes
3 carrots, chopped
3 celery stalks,
6 cloves garlic, pressed or minced
3 Tbsp olive oil
about 6 cups water
red wine vinegar to taste
salt & pepper to taste
chili peppers to taste

Soak the beans for a few hours in hot water beforehand. Once the beans are mostly soft (usually takes 1-2 hours), Boil the beans in enough water to cover; add some thyme. add the onion, potatoes, carrots, celery, garlic, and olive oil. Bring mixture to a boil, reduce heat and simmer until beans and veggies are tender (30-45 minutes). Add vinegar, salt, and pepper to taste.

Vegetarian Stew

4 cups water
6 medium potatoes
4 medium carrots
2 lg onions (or maybe 1 lg onion and some pearl onions) 2 stalks celery
3 large soft ripe tomatoes
2-3 large Portobello mushrooms (cap and stem)
olive oil
8-10 chopped garlic cloves
2 tsp cumin
1/4 cup soy sauce (I use Bragg's Amiono™)
Juice of 1 lemon
2 Tbsp sugar
2 cups red wine (alcohol evaporates with cooking)

Bring the water to a boil, while sautéing the mushrooms in some olive oil. Once the water is boiling, add the potatoes, carrots, onion, celery, tomatoes, and mushrooms. When stew is boiling strongly again, reduce heat to medium and add the rest of the ingredients. Cook until all of the ingredients are tender and delicious. This is a hearty stew (it's a lot like beef stew, but less beefy).

Can use eggplant cut into chunks and sautéed about 15 minutes. Do not overcook and make mushy.

Cream of Broccoli & Cheese

2 cups chopped celery
1 cup finely chopped onion
3 or 4 cups chopped broccoli
1 cup cottage cheese
2 cups whole milk
1 can undiluted (10 3/4 oz) cream of chicken soup
1/2 teas. salt
1/8 teas. white pepper

Cook celery, onion and broccoli in saucepan, with a little water, until tender. Set aside. Blend cottage cheese in blender or food processor until very smooth, slowly add milk while continuing to bled. Add chicken soup to cheese/milk mixture, blend, add mixture to cooked, drained vegetables. Heat on medium heat until hot, stir constantly do not scorch the bottom. Add salt and pepper to taste. Approx. 6 servings.

Cheesy Vegetable Soup

1 large onion, chopped
5 Tablespoons butter
2 cups water
2 cups shredded cabbage
1 package (10 oz) frozen lima beans, thawed
1 cup sliced carrots
1 cup diced peeled potatoes
1 Tablespoon chicken bouillon granules
3 Tablespoons all purpose flour
1/4 teaspoon paprika
1/4 teaspoon pepper
2 cups milk
1 cup half & half cream
1 1/2 cups (6oz) shredded cheddar cheese
Minced fresh parsley

In a large saucepan, sauté onion in 2 Tablespoons butter until tender. Add water, vegetables and bouillon, Bring to a boil. Reduce heat; cover and simmer for 20 minutes or until vegetables are tender.

Meanwhile, in a small saucepan, melt remaining butter. Stir in the flour, paprika and pepper until smooth. Gradually add milk and cream. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in cheese until melted. Add to soup; heat through Sprinkle with parsley. Yield: 8 servings.

Vegetable Lasagna

1pkg. (16ox) lasagna, uncooked
1 3/4 cups (15 oz) ricotta cheese
1 egg
2 teas. garlic powder
2 teas. dried parsley flakes, or 1/4 cup fresh chopped parsley
1 each small red & green bell pepper, thinly sliced
1 cup thinly sliced onion
1 cup chopped broccoli, and cauliflower
1 med. zucchini , sliced
1 cup sliced carrots
2 jars. (26 oz. each) pasta sauce, or make your own with the recipe below
2 cups (8 oz) shredded mozzarella cheese

Sauce

Cook pasta according to package directions drain. Lay pasta flat and cool. Grease 13 x 9 x 2 inch pan.

In small bowl mix ricotta cheese, egg, parsley and garlic powder together. Set aside.

Mix all vegetables together, except onions and green peppers. Place in large sauce pan and steam vegetables for approx. 10 min. You want veggies lightly steamed not all the way cooked, still crispy. Drain and set aside.

In greased pan arrange 4 pasta pieces lengthwise over bottom of baking dish overlapping the sides. Spread one-third ricotta mixture evenly over pasta, then spread
1 1/3 cups of pasta sauce over the ricotta cheese layer. Spoon one-fourth of the vegetable evenly over sauce, spread a handful of fresh onion slices and green pepper slices over the veggies. Sprinkle with 1/2 cup mozzarella cheese.

Repeat layers Twice, beginning and ending with pasta. Spoon remaining vegetables over pasta; spread remaining sauce evenly over top. Sprinkle with remaining cheese. Cover with foil or lid.

Bake 40 - 50 minutes, remove foil or l id. Bake 10 minutes or until hot and bubbly. Serve with parsley sprig garnish. Approx. 12 servings.

Nutritional Information per serving:

Calories: 280
Carbohydrate: 37 g
Fat: 7 g.
Protein: 16 g
Cholesterol: 40 mg
Sodium: 570 mg

Cheddar Bacon* Topping

1 cup Real Mayo (Vegenaise)
1 cup finely shredded cheddar cheese
1/4 tsp hot pepper sauce (optional)
1/4 cup crumbled cooked bacon or *bacon bits

Mix and serve poured over baked potatoes.

Parmesan Cheese Topping

1 cup Real Mayo (Vegenaise)
1/2 cup Parmesan cheese

Mix and serve poured over baked potatoes.

Sesame Seed Butter
(Tahini)

1 Cup sesame seeds, 2 tsp. flax seed oil
Combine in blender into smooth paste. Protein food for use with any non-starchy vegetables.
Use quickly. Store covered in refrigerator.

Pumpkin Soup

¾ Cup water
1 onion, chopped
1 cup pumpkin puree
1 cup unsalted Veg broth
½ tsp. cinnamon ¼ t, nutmeg
1 cup fat free milk or substitute
1/8 t. ground black pepper
1 green onion top chopped

In saucepan heat ¼ C. water Add onion, cook til tender. 3 minutes. Add remaining water, mix in pumpkin, broth & other ingredients. Reduce heat and simmer 5 minutes. Do NOT boil.

Ladle into bowls. Sprinkle green onion tops on top. Serve.

Calories 72, 199 mg. potassium, 78 mg. calcium, 240 mg sodium.

More Vegetarian Recipes http://www.lwazcc.org/web/jcarstens/vegetarian.htm

Mexican

Mexican Rice

1 1/2 cup white rice
1/4 cup olive oil
1/4 cup chopped onions
1 clove garlic

Add:

2 cup chicken broth
1 cup water
1 Tablespoon cumin
2 tsp. salt
1 tsp. pepper
1 tsp. garlic powder
1 (8oz) can tomato sauce

Brown rice in oil. Add onion and garlic. Sauté. Bring to boil, then simmer 20 - 30 minutes with lid on. Check periodically. Add more water if necessary but do not stir. Cook until rice is soft and liquid is gone. Serve with refried beans, enchiladas and shredded lettuce.

Black Beans and Rice

1 Tablespoon olive oil
1/2 cup finely chopped onions
1/2 cup finely chopped green bell peppers
1 teaspoons minced fresh garlic
1 teaspoons chili powder
1/4 teaspoons dry mustard
1/8 teaspoons red pepper
1 can (28 oz) crushed tomatoes
1 can (15 oz) black beans, rinsed and drained, or 2 cups cooked
2 cup cooked quick-cooking brown rice

In a large nonstick skillet, heat oil over medium-high heat. Add onions and green peppers, and cook, stirring often, until onions are translucent, about 3 minutes. Add garlic, chili powder, mustard, and red pepper to onion-pepper mixture, Cook and stir for 1 minute. Add tomatoes and beans to onion-pepper mixture. Bring to boil. Cover and cook for 10 minutes. Serve over rice. Serves 4.

El Paso Pilaf

1/2 cup chopped onions
2 teaspoons olive oil
1 can (15 oz) red kidney beans, rinsed and drained
1 3/4 cup reduced fat chicken broth
1 cup long grain white rice
1 cup corn
1 cup chunky salsa
1/4 cup lentils
1/4 cup chopped red bell peppers
1/2 teaspoons chili powder
4 large tomatoes, hollowed

In a 3 quart saucepan over medium heat, cook onions in oil until tender but not brown, about 5 minutes. Add beans, broth, rice, corn, salsa, lentils, peppers, and chili powder.

Bring to a boil, then reduce to a simmer. Cover and cook until rice and lentils are tender and most of liquid has been absorbed, 20 to 25 minutes. Stuff pilaf into hollowed tomatoes. Serve extra pilaf on the side. Serves 4.

Guacamole #1

1 medium tomato, peeled
2 ripe avocados, black or green skin (about 2 lb)
4 Tablespoon finely chopped, canned green Chile peppers
1/2 cup finely chopped onion
1 1/2 Tablespoons lemon juice
1 teaspoon salt
1/8 teaspoon pepper
Cauliflower
Celery stick
Carrots sticks
Chips

1. In medium bowl, crush tomato with potato masher.
2. Peel avocados, halve crosswise, and remove pits. Slice avocados into crushed tomato. Crush with tomato until well blended.
3. Add Chile peppers, onion, lemon juice, salt, and pepper. Mix well.
4. Refrigerate, covered, until well chilled at least 1 hour.
5.; Meanwhile, prepare, cauliflower-ets, and celery and carrot sticks. Refrigerate in bowl of salted water until well chilled.
6. Serve Guacamole, surrounded with drained vegetables, as an appetizer. Makes 8 servings.

Guacamole #2

1/2 cup Vegenaise™
1 large avocado, peeled, mashed
1 small tomato, chopped
1/4 cup minced onion
1/4 cup drained chopped green chilies
1 Tablespoons lemon juice
1/2 teaspoons salt

Stir all ingredients until well mixed Cover; chill Makes 2 cups

Guacamole #3

4 large ripe avocados
1/2 red onion, diced
1 teaspoon minced fresh garlic
2 Tablespoons chopped cilantro
1/2 lemon
1 teaspoon hot pepper sauce
1 teaspoon Worcestershire sauce
Salt & pepper to taste
Dash of seasoning salt or taco spice to taste

Peel and seed avocados.
Add all ingredients except the lemon and seasonings and mash together roughly for a chunky consistency.
Squeeze juice of the lemon into a bowl and add a little at a time to the avocado mix.
Add salt, pepper and seasoning salt or taco spice to taste.
Serve with chips or cut fresh vegetables.

Vegan Substitutions
for :

Substitute Psyllium seed for a thickening. Grind Psyllium seeds to a powder and use in thickening.

Better than Cream Cheese™ or Sour Cream is great! Tofutti brand is the Best!

Replace salad dressing or mayo with Vegenaise™ (Made with Grapeseed oil). Our favorite!

Stevia™ is a great replacement for sugar and 10 times sweeter.

I use Alternative Cheese rather than regular and we like it in recipes like potato toppings or sauces that call for cheese.

Raw Almond Butter or Sesame Butter "Tahini" is a great replacement for peanut butter.

Earth Balance™ is a great spread and tastes like Butter. Non GMO. No hydrogenated oils. Try It and you will Like it!

Real Salt™ is a great alkalizing sea salt with all the vitamins and minerals in tact. Even iodine.

1 Egg Substitute =2/3 C. water + 1-2 T Agar flakes. Stir to combine. OR Use ground flaxseed or arrowroot flour in place of Agar.

Flaxseed egg substitute=1/3 C water + 1 Tbsp. flaxseeds. Boil this combination gently 5 minutes until the consistency of a raw egg white. Do NOT use HIGH heat or the mix will gel. Strain before using depending on the recipe. Do not need to strain when making coconut cookies.

Egg Replacer is ideal for baking and can be used in any recipe that calls for eggs as a binding agent. Try Ener-G Egg Replacer, a blend of raising ingredients and stabilizers including potato starch and tapioca flour. Bananas, silken tofu, and apple sauce also serve as egg substitutes in baking.

AGAR AGAR is a good egg substitute as well as gelatin.

Milk. Drink fortified soymilk (preferably non- GMO), rice milk or almond milk in place of cow's milk.

Butter. When sautéing, use olive oil, water, vegetable broth, virgin coconut oil, wine or nonfat cooking spray instead of butter. In baked goods, use canola oil coconut oil.

Cheese. Use soy cheese or nutritional yeast flakes.

Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or you can use the following to replace one egg:

1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water; or Agar Agar. For an egg-free omelet try using tofu instead of eggs.

More recipes for Vegans

Fantastic Fresh Salsa
Makes 2 1/2 gallons!

13 lbs. tomatoes, peeled & diced
3 green bell peppers, diced
1 red bell pepper, diced
2 Anaheim pepper, diced
5 Jalapeno pepper, seeded and diced
2 1/2 med yellow onions
1/2 bunch cilantro, finely chopped (always use fresh, if you can)
2 1/2 Tbls. season-all seasoning
1 1/2 Tbls. pepper
2 Tbls. salt
1 Tbls. crushed garlic
1 Tbls. lemon juice

*Note - all ingredients can be varied to suite your taste. Mix well all ingredients together. Serve fresh with chips or over enchiladas. Approx. 6 or 7 quarts.

Salsa #1

Approx. 4 quarts or 8 pints
Measure everything after it's chopped

4 lbs. tomatoes
2 lbs. chopped onions
1 lb. chopped green peppers
1/2 lb. chopped Anaheim green chilies
2 oz (or 1/2 jar) chopped garlic in 4.25 oz bottle
1/2 cup chopped cilantro
1/4 cup coarse black pepper
3 cans tomato sauce (8 oz) or 2 - 15 oz cans
1/8 cup cider vinegar
1/8 - 1/4 cup salt
couple shakes of Creole seasoning

Do not cook first. Place in jars and cold pack and process 45 minutes for pints or quarts.

Salsa #2

4 tomatoes
4 small or 2 med jalapeño peppers (for hotter salsa leave seeds & membrane in)
1/4 teaspoon salt
1/2 cup chopped onion
1/2 cup green pepper
1 Tablespoon black pepper
2 Tablespoon sugar
1/4 cup chopped cilantro

In food processor blend - tomatoes , peppers, and all other ingredients (chop setting - coarsely) Pour into pan and bring to boil for about 3 minutes. Place in bottles and place sterilized lids on and make sure rings are tight. Place in water bath processing. Let cool.

Hot Cheddar Bean Dip

1/2 cup Best Foods Real Mayonnaise (Vegenaise)
1 can (16 oz) pinto beans drained, mashed
1 cup shredded cheddar cheese
1 can (4 oz) chopped green chilies
1/4 teaspoon hot pepper sauce

Stir all ingredients until well mixed. Spoon into small ovenproof dish. Bake at 350 degrees, 30 minutes or until bubbly. Makes 2 1/2 cups.

Garbanzo Salad

1 can (1 lb. 4 oz) garbanzos
1/4 cup wine vinegar
1/4 cup chopped parsley
1 jar (4 oz) pimientos, chopped
3 green onions, chopped
2 Tablespoons olive oil
1 teaspoon salt
Dash pepper

1. Drain garbanzos in sieve; rinse with water. Turn into medium bowl. Add remaining ingredients; stir gently.
2. Refrigerate, covered, at least 2 hours, to chill and blend flavors. Makes 4 servings.

Guacamole - Tomato Salad

3 large tomatoes (2 lb)
Salt
1/4 cup finely chopped onion
2 canned green hot chilies, finely chopped
1 teaspoon lemon juice
1 very ripe medium avocado
2 slice bacon, crisply cooled and crumbled
Crisp lettuce

1. Cut tomatoes in half. Scoop our centers, and chop finely. Sprinkle insides of tomatoes lightly with salt. Turn upside down on paper towels, to drain. Refrigerate.
2. Stir onion, chilies, lemon juice, and 3/4 teaspoon salt into chopped, drained tomato. Refrigerate, covered.
3. Just before serving, peel and pit avocado; mash. Stir into tomato mixture.
4. Spoon Guacamole into tomato cups; top with crumbled bacon. Arrange on lettuce leaves on serving platter. Makes 6 servings.

Pineapple Salsa
pint of Salsa

1 can (20oz) Pineapple tidbits in its own juice

½ cup chopped fresh cilantro

½ cup chopped red onion

1 tsp. fresh lime juice

Mix and refrigerate.

I like to add diced tomatoes and green peppers. Very good. Excellent on many grains, veggies and sandwiches or rolls.

Pineapple Glaze
Makes 1½ cup

½ cup pineapple juice

½ cup Bragg's liquid aminos (soy sauce substitute)

¼ cup each dark sesame oil, olive oil or substitute vegetable oil and honey

1½ Tablespoon minced garlic

1 Tbsp. grated fresh ginger

1 tsp. pepper

Put into saucepan and bring to boil for 2 minutes.

This is great to marinate chicken as you grill. Serve with Pineapple salsa.

I use this on other substitutions and it is delicious!

It makes Veggie Burgers Special!

Vegetarian diet planning
Pyramid Below

A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seed. Because the emphasis is on no animal meat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically has more fiber.
A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, grains, nuts and seeds.

Vegans eliminate all foods from animals, including all meats, poultry, fish, milk, eggs and cheese. They eat only plant-based foods

Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as animal meats.

Lacto-ovo vegetarians omit red meat, fish and poultry but eat eggs, milk and milk products, such as cheese and yogurt, along with plant-based foods.

Meatless products, such as tofu dogs, soy burgers, nut and grain loaves or texturized vegetable protein, add variety to your vegetarian diet. These products, found in many grocery stores and health food markets, simulate the taste and texture of meat and mostly have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.

Following a Vegan diet, you may need to find alternatives for eggs and dairy products. Here are a few suggestions for cooking.

Milk. Drink fortified soymilk (preferably non- GMO), rice milk or almond milk in place of cow's milk.

Butter. When sautéing, use olive oil, water, vegetable broth, virgin coconut oil, wine or nonfat cooking spray instead of butter. In baked goods, use canola oil coconut oil.

Cheese. Use soy cheese or nutritional yeast flakes.

Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or you can use the following to replace one egg:

1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water; or Agar Agar. For an egg-free omelet try using tofu instead of eggs.

Ensuring adequate nutrition

The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A Vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.

Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from without meat sources:

Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, nuts, seeds, legumes, lentils, and whole grains.

Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as turnip, spinach, and collard greens, kale, and broccoli are good sources of calcium. Other options are Tofu enriched with calcium and fortified soymilk and fruit juices.

Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, which include milk, eggs, cheese, and yogurt. A Vegan can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.

Iron. Another crucial component of red blood cells is Iron. Good sources of iron are dried beans and peas, lentils, whole-grain products, dark, leafy green vegetables, and dried fruit. Eat foods rich in vitamin C — such as citrus fruits, tomatoes, strawberries, cabbage, cauliflower and broccoli — at the same time you consume iron-containing foods to help your body absorb the iron.

Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, nuts, wheat germ and soy products, .

Enjoy a wide variety of foods. Make your meals colorful and you should have a healthy diet.

No single food provides all of the nutrients that your body needs, therefore, eating a wide variety will help to ensure that you get the necessary nutrients that promote good health.

A vegetarian chili can be made easily by leaving out the ground beef and adding an extra can of black beans or soy crumbles.
Or make fajitas using extra-firm tofu rather than chicken.
Many dishes require only simple substitutions.

Experimentation is Fun!
Suggestion: Write down what you do or you might prepare a wonderful meal and never be able to duplicate it!!!

Some information gleaned from Mayo Clinic Newsletter. 2006

updated June 2009jac

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