Vegetarian          Asian            

Edible Flowers for garnish

Fish

Grilled Vegetable Salad

Lasagna (one hour)

Mexican   

Pumpkin Soup        SOUPS

Salsas  

Sesame Seed Butter     SW Chicken Barley Soup

Sun Dried Tomato Dressing

Sweet Potato Oven Fries (for Kids of all ages)

Vegetarian Stew     Vegetable Soups    Veggie Soup

Vegan Recipes

Wild Pacific Salmon (with Creamy Avocado Sauce)

Zucchini Supreme

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
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
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.

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

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.

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.

Chicken-Vegetable Soup

1 can (13 oz) chicken broth
1 cup frozen mixed vegetables
1/2 cup elbow macaroni, cooked
1/8 tsp dried oregano or dried thyme
1/2 cup diced cooked chicken

Bring broth to a boil in a medium saucepan.  Add vegetables, macaroni, oregano, and chicken.  Reduce heat.  Simmer for 3 to 4 minutes. 

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.

Edible Flowers for garnishing

Begonia

Carnation

Marigolds

Nasturtium

Pansies

Any of the above flowers may be used as a garnish and eaten as a food. Be sure they have been grown without pesticides, and wash thoroughly.

Especially great for pepping up a plain green salad.

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. 

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 minutes) -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 minutes (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 Aminos™)
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.

Sunday Supper Soup

Meatballs
1 1/2 lb. ground beef chuck
1 egg, slightly beaten
1/2 cup soft bread crumbs
1/4 teaspoon salt
1 Tablespoon chopped parsley
2 Tablespoons butter
1 can (10 1/2 oz) condensed beef broth, undiluted
1 can (1 lb. 12 oz) tomatoes, undrained
1 envelope (1 3/8 oz) dry onion soup mix 
2 cups (4 or 5 ) sliced pared carrots
1/4 cup chopped celery tops
1/4 cup chopped parsley
1/4 teaspoon pepper
1/4 teaspoon dried oregano leaves
1/4 teaspoon dried basil leaves
1 bay leaf

1.  Make Meatballs;  In medium bowl, combine beef, egg, 3 Tablespoons water, bread crumbs, salt, and parsley; mix lightly.  With hands, lightly shape into 24 balls.
2.  In hot butter in 5 quart Dutch oven, sauté meatballs, a single layer at a time, until browned on all sides.  Drain off fat.  Set meatballs aside.
3.  In same Dutch oven, combine 2 cups water, beef broth, tomatoes, onion soup mix, carrots, celery tops, parsley, pepper, oregano, basil, and bay leaf.  Bring to boiling, then reduce heat, and simmer, covered, by stirring occasionally to break up tomatoes, 30 minutes.  Add meatballs and simmer 20 minutes longer.
4.  Garnish with chopped parsley, if desired.  Makes 6 servings. about 2 quarts. 

1 qt. Veg broth, 1 qt. water
1 medium onion, 3 cloves minced garlic (t.)
5-7 Sun dried tomatoes
2-3 T. Bragg's liquid Aminos
1 T. parsley or 1/4 C fresh
2 t. RealSalt™ 1 t. pepper

Blend all ingredients in Cuisinart. Brown until onion is clear. Add Vegetable broth and bring to boil...

Chop veggies or use Cuisinart.
1 head cauliflower, 1 bunch broccoli, 1 bunch celery, 1 # carrots, 1/2 # fresh green beans and peas. 1 can garbanzo beans.

I use many other vegetables as well.  Use what you might enjoy.  Keep them a bit crunchy.

You might want to puree chick peas for a cleanse.

2 small eggplants (6 oz each) cut in half lengthwise
1 small yellow summer squash, cut in half lengthwise
1 small zucchini, cut in half lengthwise
1 green bell pepper, quartered
1 onion, quartered
2 cloves minced garlic
1/2 cup fresh orange juice
2 T. lime juice
1 T. Grape seed oil or coconut oil, Virgin
1 tsp. dried oregano, ¼ t. each salt, red & black pepper
2 T. fresh cilantro, chopped
 Combine all ingredients except cilantro in a bowl.
Place vegetables on grill for 3-4 minutes per side until tender.  Cool at least 10 minutes.

This may also be prepared under the broiler, 2 " from the heat for 3 minutes each side.

After cooking slice vegetables into smaller pieces and put into marinade.  Add cilantro and toss.

Calories- 54 per cup, carbs 9g, protein 1g, sodium 78mg

Asian Chinese Cooking

         Vegetarian

Vegan

Vegan Vegetarian

4 sweet potatoes or yams, sliced 1/2" thick

Combine potatoes with 1 Tablespoon of olive oil and 1/4 tsp. salt and black pepper to taste.

Arrange in baking pan in a single layer.  Bake 12 minutes and turn to bake another 12 minutes.  Serve immediately.

140 calories, 2 g protein, 190 mg. sodium

Sun Dried Tomato
Dressing

To make a sun-dried tomato dressing,
use 1 cup bottled fat-free Italian dressing
and 2 Tbsp. chopped sun-dried tomatoes.
Place in blender and puree for 2 minutes.

Preparation time: 5 minutes
Total time: 15 minutes
Serving size: Makes 6 cups

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 pieces
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, caulifowerets, 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 Vegennaise™
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.

Substitutions for Vegans

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 Vegennaise™ (Made with Grape seed 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.

See more on the following pages

Vegan  

Southwestern Chicken Barley Soup

1 medium onion, chopped 
1 garlic clove, minced
1 Tablespoon olive oil
3 cups water
1 can (15 1/4 oz) whole kernel corn, drained
1 can (15 oz) black beans, rinsed and drained
1 can (15 oz) tomato sauce
1 can (14 1/2 oz) diced tomatoes, undrained
1 can (14 1/2 oz) chicken broth
1/2 cup medium pearl barley
1 can (4 oz) chopped green chilies, drained
1 Tablespoon chili powder
1/2 to 1 teaspoon ground cumin
3 cups cubed cooked chicken

In soup kettle, sauté onion and garlic in oil until tender.  Add the next 10 ingredients.  Bring to a boil,  Reduce heat; cover and simmer for 45 minutes.

Lasagna  
(Quick One Hour)
Serves 8

1 package (9 oz) no boil lasagna noodles

2 eggs

2 C. (8oz) shredded mozzarella cheese or substitute

1 C cottage cheese   (I use 1%)

1 C. ricotta cheese  

2 C. shredded carrots

1 package frozen chopped broccoli, thawed and drained,
Or use fresh chopped

3 C chunky garden style pasta sauce

Combine cheeses (1C each), carrots and broccoli. Place noodles in 13"X 9" dish and grease with coconut oil or cooking spray.

Layer noodles with cheese mixture and topping with sauce. Makes about 3 layers . Cover with last cup of mozzarella.

Heat oven to 400º and bake 30 minutes until it bubbles. Let stand a few minutes before serving.

300 calories, 350 mg sodium, 23 g protein

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  Real Mayonnaise or Vegennaise™
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.

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!

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. 

Salsa For the Holidays - Alkalizing

  1 head cabbage , shredded or chopped
  1/2 cup onion chopped
  1 bunch cilantro or parsley chopped
  5-6 Roma tomatoes finely diced
  1 jalapeno pepper finely chopped
  1 Rancho del Sol Haas Avocado
  Add the juice of 1 lemon and Real salt to taste...I use 2 tsp.

 Asian  Chinese Eating

Wild Pacific Salmon
served with Avocado Sauce

Broil Salmon 10-12 minutes until opaque on foil lined baking sheet. Put on oil and seasonings of salt & pepper.

Combine 1/2 large or small avocado, 1/4 C. sour cream, 1 T. mayonnaise or Vegennaise™, 1 tsp. lemon juice, 1 minced clove garlic, and 1/4 tsp. each of hot pepper, Worcestershire sauce, salt, & black pepper. Blend in Cuisinart or food processor.  Blend until smooth.

Place 2 tablespoons of sauce on each salmon fillet.

Makes 6 servings.   

See more fish recipes: Http://www.lwazcc.org/web/jcarstens/fish.htm

6 cups of zucchini, cubed
1 large onion, chopped
1 package of Stove Top Stuffing Mix
1 Stick of butter
1 cup of sour cream
1 can of cream of chicken soup or white sauce mix with chicken broth
8 ounces white sharp cheddar cheese

Note:  (I have substituted Classic Alfredo Pasta Sauce (16 oz.) from Ragu for sour cream, coup and cheese. I did add about ½ C sour cream as I had more stuffing.)

Boil zucchini and onion in salted water for 10 minutes or until done. Drain and set aside. Toss stuffing crumbs and seasoning packet with melted butter. Put 1/2 in bottom of 9x13-inch baking pan. Mix together sour cream, cream of chicken soup and cheddar cheese. I substitute plain yogurt for sour cream.  Add zucchini and mix well. Spoon mixture over stuffing mixture in pan. Top with remaining stuffing mixture. Bake at 350ºF. for 25 minutes.

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. Vegans 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

For More Recipes See:

Vegan  

Vegetarian Vegan                                            Vegetarian            

Asian Chinese
updated May 1, 2009 jac