Ingredients:

1 celery stalk, grated

2/3 cup fresh carrots, grated

1 potato, raw, grated

4 green onions, thinly sliced

1 tsp basil, or more to taste

1 tsp sage, or more to taste, ground

1-1/2 cups warm water

1 tsp thyme, or more to taste

1/2 cup whole grain flour

2 tbsp lemon juice

1 can (15 oz) garbanzo beans, drained, rinsed and mashed

1/2 cup nutritional yeast

Directions:

Preheat oven to 350?F. Mix all ingredients together. Pour into a 9×9 in. pan. It might look a little soupy, but that’s all right. Bake 1 hour plus 15-20 minutes until golden brown. The top will be firm, but inside will still be liquid. This is fine, as it cools to a paté-like consistency. Refrigerate and serve cold. Use on crackers, or as a spread for sandwiches.

Serves 16

Nutrition Facts:

Nutrition (per serving) Calories 58; % Calories From Fat 6.5%; Total Fat 0.4g; Saturated Fats 0.1g; Mono-unsaturated Fats 0.1g; Poly-unsaturated Fats 0.2g; Cholesterol 0mg; Sodium 110mg; Total Carbohydrates 12g; Dietary Fiber 2.2g; Sugar 0.6g; Protein 2.2g.

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Ingredients:

1 cup fresh coconut milk
1 tbsp lemon juice
1/2 cup unsalted peanut butter
1 tbsp brown sugar
salt, to taste
1 clove garlic, crushed
2 tbsp unsweetened flaked coconut, toasted

Directions:

Whisk together the first 6 ingredients in a small bowl until smooth. Transfer to a small saucepan and bring the sauce to a boil over medium-high heat.. Reduce heat and simmer for 2 minutes. Pour into a bowl and stir in the coconut. Cool to room temperature. Serve.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 160; % Calories From Fat 78.8%; Total Fat 14g; Saturated Fats 7g; Mono-unsaturated Fats 4.1g; Poly-unsaturated Fats 2.3g; Cholesterol 0mg; Sodium 6.8mg; Total Carbohydrates 5.3g; Dietary Fiber 1g; Sugar 2.6g; Protein 4.6g.

More Information:

Vitamins:

Thiamin B1 0.019 mg
Vitamin K 0.1 mcg
Vitamin A 0.41 IU
Vitamin E 1.5 mg
Pantothenic Acid 0.22 mg
Vitamin B6 0.1 mg
Choline 13 mg
Riboflavin B2 0.018 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 1.3 mg
Niacin B3 2.3 mg

Minerals:

Sodium 6.8 mg
Zinc 0.63 mg
Copper 0.14 mg
Iron 1.2 mg
Calcium 14 mg
Manganese 0.46 mg
Magnesium 38 mg
Potassium 170 mg
Phosphorus 86 mg
Fluoride 0 mcg
Selenium 0.97 mcg

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Ingredients:

1/4 cup hoisin sauce

1-1/3 tbsp oil

1-1/3 tbsp soy sauce

1 red bell pepper, thinly sliced

1/4 Chinese cabbage, shredded

1/2 cup bean sprouts

4 shallots, or green onions, chopped

13-1/4 oz firm tofu, drained and cut into 3/4 in. cubes

1 tomato, diced

1 clove garlic, crushed

Directions:

Heat oil in a frying pan over a moderate to high heat. Sauté garlic; add tofu and cook for about 5 minutes, or until crispy. Add shallots or green onion, cabbage, red bell pepper, and tomato to pan; cook 3-4 minutes over high heat. Stir in soy sauce and Hoisin sauce. Top with fresh bean sprouts and serve with rice.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 260; % Calories From Fat 48.5%; Total Fat 14g; Saturated Fats 1.9g; Mono-unsaturated Fats 5.3g; Poly-unsaturated Fats 5.5g; Cholesterol 0.5mg; Sodium 620mg; Total Carbohydrates 21g; Dietary Fiber 4.3g; Sugar 7.7g; Protein 18g

More Information:

Vitamins:

Thiamin B1 0.22 mg
Vitamin A 4000 IU
Vitamin K 34 mcg
Vitamin E 1.4 mg
Pantothenic Acid 0.44 mg
Vitamin B6 0.42 mg
Riboflavin B2 0.23 mg
Choline 11 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 70 mg
Niacin B3 1.6 mg

Minerals:

Sodium 620 mg
Zinc 2 mg
Copper 0.46 mg
Calcium 720 mg
Iron 3.8 mg
Manganese 1.4 mg
Magnesium 85 mg
Phosphorus 250 mg
Fluoride 0.71 mcg
Potassium 620 mg
Selenium 17 mcg

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Ingredients:

1-1/3 tbsp vegetable oil

1 tsp salt (optional)

2 small onions, sliced

3/4 lb eggplant, cut into 2x.5 in. pieces

1 can (15 oz) black beans, rinsed and drained

1 tsp turmeric, or curry powder

1-1/2 tsp cumin seed

1 tsp chili pepper flakes

12 cloves garlic, thickly sliced

1-1/2 cups Italian style peeled tomatoes, coarsely chopped

1-1/2 tsp fennel seed

2 tsp dry mustard

2 tbsp cilantro, or parsley, chopped

Directions:

Heat oil in a heavy nonstick skillet or flameproof casserole over high heat. Cook cumin seed 15 seconds or until dark brown. Stir in fennel. Immediately add onions and garlic and reduce heat to medium high. Sauté 5 minutes, stirring frequently, until onions and garlic are golden. Stir in next 4 ingredients. Add eggplant and reduce heat to medium. Cook 5 minutes, stirring occasionally, until eggplant softens. Stir in tomatoes and
simmer 5 minutes, stirring constantly, until tomatoes are hot. Stir in black beans. Reduce heat to low and simmer 5 minutes or until sauce thickens. Sprinkle with cilantro.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 220; % Calories From Fat 25.4%; Total Fat 6.2g; Saturated Fats 0.5g; Mono-unsaturated Fats 1.3g; Poly-unsaturated Fats 3.9g; Cholesterol 0mg; Sodium 1000mg; Total Carbohydrates 34g; Dietary Fiber 13g; Sugar 5.9g; Protein 9.8g

More Information:

Vitamins:

Thiamin B1 0.27 mg
Vitamin A 360 IU
Vitamin K 8.8 mcg
Vitamin E 2.7 mg
Pantothenic Acid 0.63 mg
Vitamin B6 0.42 mg
Riboflavin B2 0.24 mg
Choline 19 mg
Vitamin D 0 IU
Vitamin C 18 mg
Vitamin B12 0 mcg
Niacin B3 2.3 mg

Minerals:

Sodium 1000 mg
Zinc 1.2 mg
Copper 0.42 mg
Calcium 130 mg
Iron 4.5 mg
Manganese 0.91 mg
Magnesium 78 mg
Phosphorus 200 mg
Fluoride 4.7 mcg
Potassium 850 mg
Selenium 5.8 mcg

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Ingredients:

1/2 cup vegetable broth (see September 2007)

1 can (15 oz) navy beans, rinsed and drained

2 tsp olive oil

1/4 cup onions

1 tbsp sage, crumbled

2 tsp lemon juice

2 tbsp celery leaves, chopped

1 clove garlic, crushed

Directions:

Heat oil in a heavy saucepan over medium heat. Sauté onion and garlic 3-4 minutes or until onion softens. Add beans, stock, sage, and celery leaves. Cover saucepan and simmer 25-30 minutes, stirring occasionally. Remove cover and simmer 5-10 minutes or until thickened. Stir in lemon juice.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 150; % Calories From Fat 16.8%; Total Fat 2.8g; Saturated Fats 0.5g; Mono-unsaturated Fats 1.7g; Poly-unsaturated Fats 0.5g; Cholesterol 0mg; Sodium 600mg;  Total Carbohydrates 24g; Dietary Fiber 5.9g; Sugar 1.3g; Protein 8.3g.

More Information:

Vitamins:

Thiamin B1 0.16 mg
Vitamin K 14 mcg
Vitamin A 110 IU
Vitamin E 1.2 mg
Pantothenic Acid 0.21 mg
Vitamin B6 0.15 mg
Choline 30 mg
Riboflavin B2 0.066 mg
Vitamin D 0 IU
Vitamin B12 0 mcg
Vitamin C 3.1 mg
Niacin B3 0.59 mg

Minerals:

Sodium 600 mg
Zinc 0.88 mg
Copper 0.24 mg
Iron 2.2 mg
Calcium 64 mg
Manganese 0.45 mg
Magnesium 54 mg
Potassium 350 mg
Fluoride 0.13 mcg
Phosphorus 150 mg
Selenium 6.4 mcg

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Ingredients:

1-1/2 tsp honey

1-1/3 tbsp flour, sifted

2 tbsp sugar

2-2/3 tbsp shredded coconut

1 oz unsalted butter or margarine

1 tsp lemon juice

Directions:

Preheat oven to 325°F. Place butter and sugar in a small bowl and beat with an electric mixer until light and fluffy. Beat in honey and lemon juice. Fold in flour and coconut. Place level teaspoons of mixture about 2 in. apart on lightly greased oven trays. Bake about 15 minutes, or until golden brown. Remove from oven and let stand for about 1 minute. Transfer to plate or wire rack to cool.

Serves 8

Nutrition Facts:

Nutrition (per serving): Calories 54; % Calories From Fat 60%; Total Fat 3.6g; Saturated Fats 2.4g; Mono-unsaturated Fats 0.8g; Poly-unsaturated Fats 0.1g; Cholesterol 8.1mg; Sodium 0.8mg; Total Carbohydrates 5.6g; Dietary Fiber 0.2g; Sugar 4.4g; Protein 0.2g.

More Information:

Vitamins:

Thiamin B1 0.012 mg
Vitamin A 94 IU
Vitamin K 0.27 mcg
Vitamin E 0.093 mg
Pantothenic Acid 0.017 mg
Vitamin B6 0.0023 mg
Choline 1.1 mg
Riboflavin B2 0.0093 mg
Vitamin D 0 IU
Vitamin B12 0.0064 mcg
Vitamin C 0.36 mg
Niacin B3 0.091 mg

Minerals:

Sodium 0.84 mg
Zinc 0.034 mg
Copper 0.011 mg
Iron 0.11 mg
Calcium 1.5 mg
Manganese 0.036 mg
Magnesium 0.97 mg
Potassium 9.9 mg
Fluoride 0.23 mcg
Phosphorus 4.3 mg
Selenium 0.69 mcg

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Ingredients:

1 lb sweet potatoes, peeled and cut into .25 in. slices

2 tbsp unsalted butter or margarine, melted

1/4 tsp mace, ground

waxed paper

1/3 cup orange marmalade

1/8 tsp salt (optional)

Directions:

Preheat oven to 375?F. Line a baking sheet with waxed paper. Arrange sweet potato slices on baking sheet. Brush slices with marmalade and half the butter. Season with mace and salt. Cover potatoes with another sheet of wax paper, pressing paper to adhere to potatoes. Bake 25 minutes. Remove wax paper and brush with remaining butter.

Serves 4

Nutrition Facts:

Nutrition (per serving): Calories 220; % Calories From Fat 24.5%; Total Fat 6g; Saturated Fats 3.7g; Mono-unsaturated Fats 1.5g; Poly-unsaturated Fats 0.3g; Cholesterol 15mg; Sodium 130mg; Total Carbohydrates 41g; Dietary Fiber 4g; Sugar 23g; Protein 2.4g.

More Information:

Vitamins:

Thiamin B1 0.12 mg
Vitamin K 3.1 mcg
Vitamin A 22000 IU
Vitamin E 0.99 mg
Pantothenic Acid 1 mg
Vitamin B6 0.33 mg
Choline 17 mg
Riboflavin B2 0.13 mg
Vitamin D 0 IU
Vitamin B12 0.012 mcg
Vitamin C 24 mg
Niacin B3 1.7 mg

Minerals:

Sodium 130 mg
Zinc 0.38 mg
Copper 0.21 mg
Iron 0.86 mg
Calcium 56 mg
Manganese 0.58 mg
Magnesium 32 mg
Potassium 550 mg
Fluoride 0.2 mcg
Phosphorus 64 mg
Selenium 0.47 mcg

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Ingredients:

1 can (15 oz) black beans, rinsed and drained

1 tsp salt (optional)

2 tbsp unsalted butter or margarine

1 cup vegetable broth (see September 2007 recipe)

1 cup water

1 cup white rice

Directions:

Combine stock, water and salt in a saucepan and bring to a boil over high heat. Stir in rice and return to a boil. Immediately reduce heat to low. Cover saucepan and simmer 15 minutes. Stir in beans. Cover and simmer another 5-8 minutes or until rice is tender and liquid is absorbed. Remove from heat and let stand 5 minutes. Add butter or margarine and fluff with a fork before serving.

Serves 4

Nutrition Facts:

Nutrition (per serving):Calories 210; % Calories From Fat 26.6%; Total Fat 6.2g; Saturated Fats 3.7g; Mono-unsaturated Fats 1.5g; Poly-unsaturated Fats 0.4g; Cholesterol 15mg; Sodium 1200mg; Total Carbohydrates 32g; Dietary Fiber 7.3g; Sugar 0.5g; Protein 7.6g.

More Information:

Vitamins:

Thiamin B1 0.23 mg
Vitamin K 0.5 mcg
Vitamin A 310 IU
Vitamin E 0.16 mg
Pantothenic Acid 0.39 mg
Vitamin B6 0.086 mg
Riboflavin B2 0.14 mg
Choline 1.3 mg
Vitamin D 0 IU
Vitamin B12 0.012 mcg
Vitamin C 2.9 mg
Niacin B3 1.4 mg

Minerals:

Sodium 1200 mg
Zinc 0.77 mg
Copper 0.25 mg
Calcium 42 mg
Iron 2.7 mg
Manganese 0.42 mg
Magnesium 42 mg
Phosphorus 130 mg
Fluoride 42 mcg
Potassium 340 mg
Selenium 4.9 mcg

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Ingredients:

1/4 tsp salt to taste (optional)
1-1/2 lb small red potatoes, quartered lengthwise
1-1/3 tbsp fresh mint, minced
2 tbsp sour cream
1-1/3 tbsp parsley, minced
2 tbsp unsalted butter

Directions:

In a steamer basket over boiling water steam potatoes, covered, for 10-12 minutes, or until just tender. While potatoes are steaming, in a bowl stir together mint, parsley, butter, sour cream, and salt and pepper to taste. Add the potatoes to herb mixture and toss well.

Serves 4

Nutrition Facts:

Nutrition (per serving) Calories 190; % Calories From Fat 35.5%; Total Fat 7.5g; Saturated Fats 4.6g; Mono-unsaturated Fats 1.9g; Poly-unsaturated Fats 0.4g; Cholesterol 18mg; Sodium 160mg; Total Carbohydrates 28g; Dietary Fiber 3g; Sugar 1.7g; Protein 3.6g.

More Information:

Vitamins:

Thiamin B1 0.14 mg
Vitamin K 26 mcg
Vitamin A 360 IU
Vitamin E 0.23 mg
Pantothenic Acid 0.52 mg
Vitamin B6 0.29 mg
Choline 31 mg
Riboflavin B2 0.068 mg
Vitamin D 0 IU
Vitamin B12 0.034 mcg
Vitamin C 17 mg
Niacin B3 2 mg

Minerals:

Sodium 160 mg
Zinc 0.61 mg
Copper 0.23 mg
Iron 1.4 mg
Calcium 30 mg
Manganese 0.25 mg
Magnesium 39 mg
Potassium 800 mg
Fluoride 0.21 mcg
Phosphorus 110 mg
Selenium 1.1 mcg

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Ingredients:

1/4 cup olive oil
1/2 oz watercress
1 green bell pepper, cored, deseeded and sliced
1 avocado
1 head iceberg lettuce
1/2 cucumber, sliced
1 tsp salt
2 tbsp lemon juice
1 tsp sugar

Directions:

Tear the lettuce into pieces and place in a salad bowl. Divide the watercress into sprigs and add to the bowl with the cucumber and green pepper. Peel the avocado, halve and remove the stone. Cut the avocado into slices just before serving, add to the salad and toss well. Whisk together the lemon juice, oil, sugar, and salt to taste. Pour over the salad; toss well.

Serves 8

Nutrition Facts:

Nutrition (per serving) Calories 110; % Calories From Fat 78.5%; Total Fat 9.6g; Saturated Fats 1.3g; Mono-unsaturated Fats 6.7g; Poly-unsaturated Fats 1.1g; Cholesterol 0mg; Sodium 9.7mg; Total Carbohydrates 5.7g; Dietary Fiber 2.3g; Sugar 2.7g; Protein 1.2g.

More Information:

Vitamins:

Thiamin B1 0.056 mg
Vitamin A 480 IU
Vitamin K 32 mcg
Vitamin E 1.5 mg
Pantothenic Acid 0.38 mg
Vitamin B6 0.12 mg
Riboflavin B2 0.054 mg
Choline 9.2 mg
Vitamin D 0 IU
Vitamin C 18 mg
Vitamin B12 0 mcg
Niacin B3 0.5 mg

Minerals:

Sodium 9.7 mg
Zinc 0.28 mg
Copper 0.065 mg
Calcium 21 mg
Iron 0.53 mg
Manganese 0.15 mg
Magnesium 14 mg
Phosphorus 31 mg
Potassium 240 mg
Fluoride 0.55 mcg
Selenium 0.21 mcg

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