Vegetarian Underground

Vegetarian Pizza Sauce

2012-02-22T10:02:00.000-08:00

This is our version of a flavorful pizza sauce. Try it on French rolls, on a pre-baked pizza shell or, for best results, on your own rolled pizza dough. We like to add extra dry oregano to the top of the sauce layer.

Vegetarian Pizza Sauce

Makes about 2 cups (enough for 2 large pizzas).
1 Tbsp olive oil
1 c onion, minced
3 cloves garlic, minced
1 1/2 Tbsp dry parsley
1/2 tsp dry oregano
1/2 tsp dry basil
1/4 tsp fennel seeds
1/4 tsp crushed red pepper flakes
2 c water
1 c canned crushed tomatoes
1 tsp chicken style vegetarian broth mix
1/2 tsp sugar
1/4 tsp coarse sea salt

In a 2-3 quart heavy pot, saute the onion in the olive oil over medium low heat for about 5 minutes. Add the garlic, parsley, oregano, basil, fennel, and red pepper flakes. Saute one minute.Stir in the water and crushed tomatoes. Bring to a simmer, reduce heat to lowest setting and loosely cover. Simmer for one hour. Stir in the broth mix, sugar and salt and continue to simmer, loosely covered, for another 30 minutes. Take off heat and allow to stand at least 30 minutes before use. If desired, use an immersion blender to puree this sauce, though it is good as is. (This sauce may be made a day or two ahead and refrigerated until used. The flavor will only improve.)
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Cuban Acorn Squash

2012-02-20T16:31:00.000-08:00

Here is our version of a lovely Cuban specialty. You will enjoy this low fat, high protein version of the traditional dish. Use our fajita seasoning recipe for best results.

Cuban Acorn Squash

Serves 2.
1 small acorn squash
1/2 c black beans, drained
1/2 c tomato, finely chopped
1/2 c shredded cheddar cheese
1/2 c cooked potato, peeled and finely chopped
2 Tbsp anaheim pepper, minced
2 Tbsp onion, minced
2 Tbsp fresh cilantro, minced
1 tsp fresh lime juice
1/2 tsp fajita seasoning or chili powder
1/4 tsp salt

Preheat the oven to 350 degrees F. Wash the acorn squash, cut in half crosswise, and remove the seeds. Set these halves in a baking dish just large enough to hold them.

In a medium bowl, blend all the remaining ingredients well, until they hold together. Mound half of the filling in each half of the squash, packing it tightly. Pour 1/2 inch of water in the bottom of the baking dish, cover with foil, and bake 45 minutes, or until the squash is fork tender at the thickest part. Serve hot.
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Creamed Spinach (with Ham TVP)

2012-02-17T15:56:00.000-08:00

Creamed Spinach makes a lovely side dish for any vegetarian meal. It also makes a good breakfast dish when serve over our Texas Style Biscuits. The touch of ham TVP in the dish gives in a traditional ham flavor.

Creamed Spinach (with Ham TVP)

Serves 5.
1-10 oz box frozen chopped spinach
2 Tbsp butter
1/2 medium onion, chopped
2 Tbsp all purpose flour
1 Tbsp ham-flavored TVP (or use bacon-flavored soy bits)
1/4 tsp salt
1/8 tsp pepper
dash nutmeg
1 1/2 c milk

Cook spinach according to package directions. In a medium saucepan over low heat, melt the butter and saute the onion for about 8 minutes to develop flavor. Add the flour and stir with a whisk until no dry flour appears. Add the milk and whisk until it comes to a bare simmer. Continue whisking and simmering another 30 seconds. Remove from heat and whisk in the TVP, salt, pepper and nutmeg. Drain the spinach if needed and add to the pot. Stir until well-blended. Serve hot with an additional sprinkling of the ham-flavored TVP if desired. Great served over our Texas Style Biscuits!
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Texas Style Biscuits

2012-02-17T15:37:00.000-08:00

These are big, Texas style fluffy biscuits. They are a perfect base for our Creamed Spinach (with Ham TVP) recipe. Be sure to use baking powder that is aluminum-free. The cream of tartar really is necessary for obtaining the perfect texture.

Texas Style Biscuits

Makes 5-6 large biscuits.
2 c all purpose flour
1 Tbsp baking powder
1/2 tsp cream of tartar
2 tsp sugar
1/4 tsp sea salt
4 Tbsp butter, melted
2 Tbsp vegetable shortening, melted
1 c milk

Preheat the oven to 450 degrees F. and lightly butter or spray biscuit pan. In a large bowl, combine the flour, baking powder, cream of tartar, sugar and salt well. In a separate bowl, blend the melted butter and shortening with the milk. Mix the wet ingredients with the dry ingredients barely enough to incorporate. Turn out on a floured board. Sprinkle flour on top, and form a 1 1/2 inch thick shape. Cut with a 3 inch biscuit cutter. Reshape the scraps and repeat. Place close together in the pan and bake about 17 minutes, turning once. Serve hot or cooled.
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Whole Wheat Blueberry Muffins

2012-02-15T10:55:00.000-08:00

Although this is a low fat and low sugar recipe, the muffins still come out moist and just sweet enough. They make a good lunch box treat, and they are also great with breakfast or a late night snack.

Whole Wheat Blueberry Muffins

Makes 6-7 medium muffins.
1 egg
1/2 c milk
1/4 tsp almond extract
1 Tbsp honey
1 c whole wheat pastry flour
1 tsp baking powder
1/8 tsp salt
1/2 c fresh blueberries

Preheat the oven to 350 degrees F and spray or lightly butter 6-7 muffin cups. In a medium bowl, lightly beat the egg. Add milk, almond extract, and honey. Beat by hand until fairly smooth. In a small bowl, mix together the flour, baking powder and salt until well-combined. Add the dry ingredients to the egg mixture and blend just enough to incorporate. Fold in the blueberries and spoon into the muffin cups until 3/4 full. Bake about 15 minutes, or until a toothpick inserted in the center of a muffin comes out clean. Loosen sides with a butter knife and allow to stand a few minutes before turning out.
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Parslied Yucca root, Potatoes and Carrots

2012-02-14T12:56:00.000-08:00

Yuca root (yucca root) is a very flavorful, creamy-textured root vegetable. We like to serve it with other root vegetables such as potatoes and carrots. This simple herbed dish will be enjoyable with any vegetarian entree.

Parslied Yucca Root, Potatoes and Carrots

Serves 4-5.
2 medium yucca roots
2 medium potatoes
2 medium carrots
1/2 tsp sea salt
2 Tbsp butter
1/4 c fresh parsley, minced
1/8 tsp black pepper

Trim off the ends of the yuca roots. Cut in half crosswise. Place cut end on cutting board and trim off the outer skins, using downward strokes of a chef's knife. Cut the trimmed yuca in crosswise 1/3 inch slices. Peel the potato and carrot; cut in crosswise 1/3 inch slices. Place all the vegetables in a large saucepan and cover barely with water. Stir in the salt. Bring to a boil over medium heat. Reduce heat and simmer 10 minutes, or until tender.

Strain the vegetables and add the butter, parsley and black pepper. Toss gently and serve hot.
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Wheat Germ Sweet Rolls

2012-02-13T12:28:00.000-08:00

These rolls come together quickly enough that they make a good breakfast treat. They are loaded with protein because of the wheat germ, and they are flaky and delicious!

Wheat Germ Sweet Rolls

Makes 8 medium sweet rolls.
1 1/2 c all purpose flour
1/4 tsp salt
4 tsp baking powder
1/2 tsp cream of tartar
2 tsp sugar
1/2 c raw wheat germ
1/3 c vegetable shortening
2/3 c buttermilk
Filling:
2 Tbsp butter, melted
2 Tbsp sugar
1/2 tsp cinnamon
1/4 c raisins
Icing (optional):
2 Tbsp softened cream cheese
1 Tbsp honey

Preheat oven to 375 degrees F and grease (with vegetable shortening) a tray of 8 medium muffin cups.

In a large bowl, sift together the flour, salt, baking powder, cream of tartar and sugar. Stir in the wheat germ. Cut in the shortening with a pastry cutter or fork until it is the texture of coarse nut meal. Add the buttermilk; stir with spoon or hands just barely enough to bring everything together into a thick dough. Turn out on a sheet of lightly floured wax paper and, using fingertips and/or rolling pin, shape into an even 7" x 12" rectangle.

For the filling, spoon the melted butter over the pastry and spread evenly with a pastry brush or the back of a spoon. In a small bowl, blend the remaining filling ingredients (the sugar, cinnamon and raisins). Sprinkle this mixture evenly over all but the top and bottom inch of the pastry. Roll from the wider side as if it were a jelly roll. Seal the edges well and cut in 8 even slices, using a serrated knife. Place the spiral slices into the prepared muffin tins.

Bake in the center of the oven for about 15 minutes or until lightly browned. (You may wish to turn the pan around midway through baking to get a more even browning.) Turn out on a wire rack and make topping if desired, mixing the cream cheese and honey in a small bowl. Drizzle over the top of the rolls while hot.
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Eggplant Pot Pie

2012-02-10T14:52:00.000-08:00

This is truly comfort food that the whole family will enjoy. It has a wide array of veggies that blend well together and when served with fruit or salad, it makes an economical meatless meal.

Eggplant Pot Pie

Serves 4-5.

Crust:
1 1/4 c all purpose flour
1/4 tsp salt
3 Tbsp vegetable shortening
2 Tbsp margarine or butter
4-5 Tbsp ice water

Filling:
1 1/2 c vegetable broth
2 c eggplant, peeled and cut in 1/2 inch cubes
1 medium potato, peeled and cut in 1/3 inch cubes
1 medium carrot, peeled and cut in 1/3 inch cubes
1 c frozen standard peas
3 Tbsp margarine or butter (divided use)
1/2 c onion, chopped
1/2 c red bell pepper, chopped
1/2 c celery, chopped
1 clove garlic, minced
1 tsp dry tarragon
1 Tbsp all purpose flour
1 c milk
1/3 c fresh parsley, minced (or 1 Tbsp dry)
1/2 tsp salt (or to taste)
1/4 tsp black pepper

To make the crust, blend together the flour and salt in a medium bowl. Cut in the shortening and margarine with a pastry cutter or fork until the size of small peas. Stir in the ice water one tablespoon at a time until the pastry just comes together. Roll out on floured wax paper until it is 1/2 inch larger than the baking dish you are using (8 x 8 x 2 or similar). Refrigerate while preparing filling.

In a medium saucepan over medium heat, place the vegetable broth, eggplant, potatoes, and carrot. Bring to boil, lower heat and simmer 5 minutes, stirring occasionally. Remove from heat and stir in the peas. Set aside.

Preheat oven to 375 degrees F and butter an 8 x 8 x 2 inch baking dish (or comparable dish). In a large skillet over medium heat, melt 2 tablespoons of the butter. Saute the onion, red pepper, and celery for 2-3 minutes. Stir in the garlic and tarragon and saute another minute. Add the flour and, using a whisk, blend until no dry flour appears. Reduce heat to medium low and whisk in the milk. Continue to whisk until thickened and bubbling. Drain the eggplant mixture and add to the skillet. Stir in the parsley, salt and pepper.

Transfer the skillet mixture to the prepared baking dish and cover with the pastry. Dot with the remaining tablespoon of margarine. Trim any excess pastry, leaving enough to fold under at the edges of the dish. Press gently to sides of dish and cut slits in the top. Place on a baking sheet and bake 35-40 minutes, or until filling is bubbling through slits and crust is golden brown.
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Barbecued Peanut Burgers

2012-02-08T12:12:00.000-08:00

You will need to use textured vegetable soy protein (TVP or TSP) in this recipe to get the "meaty" texture. The peanuts can be easily chopped on the cutting board to the desired size and will blend nicely with the traditional barbecue seasonings.

Barbecued Peanut Burgers

Makes about 8 burgers.
1/2 Tbsp margarine or butter
1/2 c onion, finely chopped
1/2 c bell pepper, finely chopped
2 cloves garlic, minced
1 c boiling water
1/2 c barbecue-flavored TVP bits (or use plain TVP)
1/2 Tbsp vegetarian Worcestershire sauce
1/2 Tbsp Braggs amino acids (optional)
1/2 Tbsp molasses
1/2 Tbsp ketchup
2 1/2 Tbsp all purpose flour
1/2 c oatmeal, uncooked
1/2 c raw unsalted peanuts, finely chopped
1/2 c mashed cooked pinto beans
3 eggs, lightly beaten
2 Tbsp vegetable oil (divided use)

In a large skillet over medium heat, melt the margarine and saute the onion and bell pepper 2-3 minutes. Stir in the garlic and saute another minute. Add the boiling water, TVP, Worcestershire sauce, amino acids, molasses, and ketchup. Stir and let stand off the heat for 20 minutes. Place over medium low heat and bring to a simmer. Simmer 5 minutes, or until all the water is absorbed. Take off heat and cool 20 minutes.

Place the skillet mixture in a large bowl with the flour, oatmeal, peanuts, pinto beans, and eggs. Blend well. (If using unflavored TVP, correct for salt level.) Rinse and dry the skillet and place over medium low. Heat 1 tablespoon of the oil and coat the bottom of the skillet. Drop half of the burger mixture by 1/3 cup measures (for about 4 burgers). Shape and flatten with the back of a spoon. Fry about 2-3 minutes on each side or until set up. Repeat with the second half of the oil and burger mixture. Serve on buns with lettuce, tomato and all the trimmings.
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Crunchy Cauliflower Casserole

2012-02-06T16:05:00.000-08:00

This dish is a variant on the British specialty, Cauliflower Cheese. It has the addition of green onions and rice, and this dish makes a wonderful side dish for any vegetarian entree.

Crunchy Cauliflower Casserole

Serves 4-5.
1 small head cauliflower
3 Tbsp margarine or butter (divided use)
1 bunch green onions, coarsely sliced
2 cloves garlic, finely chopped
1/4 tsp caraway seeds
1 Tbsp all purpose flour
1/2 tsp ground mustard powder
1/2 tsp turmeric powder
1/4 tsp salt
1/8 tsp black pepper
1-10 oz can evaporated milk
4 oz American deli cheese or sharp cheddar, finely diced
1 1/2 c cooked rice
1/3 c coarse dry bread crumbs

Preheat the oven to 350 Degrees F, and butter a 6-8 cup casserole dish. Trim and cut the cauliflower into florets. In a medium pot containing 3 cups of boiling salted water, drop the cauliflower and bring to a boil. Reduce heat to medium low, and simmer 4 minutes. Drain and set aside.

In a large heavy pot over medium low, melt 1 1/2 tablespoons of the margarine, and saute the green onion, garlic and caraway seeds for 2 minutes. Stir in the flour, mustard powder, turmeric powder, salt and pepper and heat for a minute. Add the milk and whisk until thickened, smooth, and beginning to bubble.

Remove from heat and stir in the cheese until mostly melted. Add the rice and stir. Fold in the cauliflower until it is coated well. Spoon into the prepared dish. Melt the remaining 1 1/2 tablespoons of margarine and fold in the bread crumbs until they are well coated. Sprinkle the buttered crumbs evenly over the casserole. Bake 25-30 minutes, or until beginning to bubble around the edges. Serve hot.
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Easy Baked Tofu Stew

2012-02-04T14:14:00.000-08:00

We used a carton of House Foods super firm cubed tofu in making this stew. It retained its texture and shape in the baking process and tasted delicious as it absorbed the seasoning. This fat free, low calorie, low carb recipe makes a satisfying one-dish meal.

Easy Baked Tofu Stew

Serves 2-3.
2 carrots, peeled and cut in 1/4 inch slices
1 parsnip, peeled and cut in 1/4 inch slices
8 oz Brussels sprouts, fresh or frozen
8 oz super firm tofu, drained and cubed
1-15 oz can Italian seasoned diced tomatoes
1/2 tsp dry rosemary
1/4 tsp salt
1 bay leaf
2 Tbsp Parmesan cheese, grated
1/8 tsp ground black pepper

Preheat oven to 350 degrees F. In a 6-8 cup baking dish, mix together the carrots, parsnips, and Brussels sprouts. Layer the tofu on top. Pour the diced tomatoes with their juice evenly over the dish and sprinkle with salt. Add the bay leaf and cover tightly with foil or a lid. Bake 50 minutes, or until the carrots and parsnips are just tender. Sprinkle with Parmesan cheese and black pepper and bake another 5 minutes. Serve hot in bowls.
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Potatoes Au Gratin with Ham TVP

2012-02-02T18:32:00.000-08:00

If you cannot find ham-flavored TVP, you may substitute the bacon-flavored variety. In any case, the celery, cheddar and onion will pack this dish with flavor. Serve as a side dish or main course. It has plenty of protein from the milk, cheese, and TVP.

Potatoes Au Gratin with Ham TVP

Serves 4-5.
4 medium potatoes, peeled and cut in 1/4 inch slices
1 Tbsp all purpose flour
1/2 tsp salt
1/8 tsp pepper
1/2 c onion, chopped
1/2 c cheddar cheese, shredded
1 stalk celery, finely chopped
1/4 c ham-flavored TVP, dry
1 Tbsp margarine or butter (plus more for buttering the pan)
1-10 oz can evaporated milk

Preheat the oven to 375 degrees F. and butter a 9 x 9 x 2 inch baking dish or similar. In a bag, place the potato slices, flour, salt and pepper and shake vigorously until all slices are coated. In a medium bowl, mix together the onion, cheddar cheese, celery and dry TVP until well blended. Place half of the potato slices in the bottom of the buttered pan in an even layer. Sprinkle with half of the TVP mixture. Dot with a half-tablespoon of the margarine. Next add a layer of the remaining potatoes followed by the remainder of the TVP mixture. Dot with the last half-tablespoon of margarine and pour over the entire can of evaporated milk. Bake uncovered 45 minutes. Serve hot.
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Orange Sweet Potato Bread

2012-02-01T17:47:00.000-08:00

This egg-free quickbread makes a good breakfast or lunchbox treat, and has a lovely orange cardamom flavor. If you have extra, place individual slices in freezer wrap and freeze until needed.

Orange Sweet Potato Bread

Makes 1 large loaf.

1 c sweet potatoes, pureed or finely mashed
1/2 c buttermilk
1 1/2 tsp orange zest
1/2 c orange juice, freshly squeezed
2 c all purpose flour
1/2 c raw sugar
1 1/2 tsp baking powder
1 tsp ground cardamom
1/4 tsp salt

Grease a large loaf pan with shortening. In a medium bowl, mix together the sweet potatoes, buttermilk, orange zest, and orange juice. Blend well. In a large bowl, blend together the flour, sugar, baking powder, cardamom, and salt. Add the wet ingredients to the dry ingredients and blend, kneading just enough to bring the dough smoothly together.

Place the dough evenly in the prepared pan and allow to stand at least 10 minutes while the oven preheats to 350 degrees F. Bake 35-40 minutes, or until the bread springs back when pressed lightly in the center. Remove from pan and cool on a rack. Do not slice until completely cooled.
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Muffuletta Vegetarian Appetizers

2012-01-31T14:52:00.000-08:00

Your dinner will be off to a very special start with this recipe. If desired, make extra grilled eggplant slices and intersperse them with the Muffuletta Appetizer. This makes a lovely presentation!

Makes about 14-16 appetizers.

1 medium globe eggplant, unpeeled
1/2 tsp salt
2-3 Tbsp grapeseed oil or olive oil
1 c ripe cured black olives
1 c tomatoes, finely chopped
1/2 tsp dry oregano
4 Tbsp cream cheese
1/2 medium sweet onion, finely sliced
1 English or Persian cucumber, unpeeled and thinly sliced
8 oz mozzarella cheese, thinly sliced

Cut the eggplant crosswise in 1/3 inch slices. Sprinkle on both sides with salt and place on a baking sheet or cutting board in a single layer. Cover with a sheet pan and place a heavy object on top to weight it down. Allow to stand 30-60 minutes. Wipe excess salt and moisture off the eggplant. Brush a grill pan with a tablespoon of the oil, and place on medium high heat. Place about half of the eggplant slices in the grill pan and cook each side about 3 minutes, or until the slices are pliable and there are nice grill marks on them. Remove to a holding plate and repeat 1 or 2 more times with the remainder of the eggplant and oil.

Pit the olives and place them in a small bowl with the tomatoes, oregano and cream cheese. Stir and blend until well-incorporated. Place a rounded tablespoon or so of the olive mixture on each slice of eggplant and top with onion, cucumber and mozzarella. Place under a broiler for a couple of minutes, or until the mozzarella melts and begins to brown. Serve warm on a platter.
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African TVP Peanut Stew (Crock Pot)

2012-01-28T14:34:00.000-08:00

This stew has a lovely peanut base, and is loaded with an array of veggies. It has no added fat and is low in carbohydrates. Other than chopping the vegetables, there is little preparation on this stew.

African TVP Peanut Stew (Crock Pot)

Serves 4-5.
1/2 c TVP chunks
1/2 c boiling water
2 c diced eggplant with or without skins
1 c winter squash, peeled and chopped
1 medium onion, coarsely chopped
1 carrot, peeled and thickly sliced
1 potato, peeled and chopped
1 stalk celery, chopped
1 c frozen peas
1/2 lime, juice only
1-29 oz can diced tomatoes and their liquid
2 c vegetarian broth
1/4 c peanut butter
1 Tbsp barley malt syrup or honey
1 1/2 tsp gumbo filé (optional)
1 1/2 tsp ginger powder
1/2 tsp dry basil
1/4 tsp granulated garlic
1/4 tsp red pepper flakes
1/4 tsp salt
1/2 c peanuts, chopped

In a small bowl, soak the TVP in the boiling water for 15 minutes. Add the TVP and soaking liquid to a 2 quart crock pot. Stir in the eggplant, squash, onion, carrot, potato, celery, peas, lime juice, diced tomatoes with liquid, broth, peanut butter, barley malt syrup, gumbo file, ginger, basil garlic, red pepper flakes and salt. Set the crock pot to high and cook 4 hours. Reduce heat to low and simmer another 2 hours. Set on warm until ready to serve. Sprinkle with chopped peanuts before serving.
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Marinaded Romaine Lettuce (Dehydrator)

2012-01-27T15:41:00.000-08:00

Can lettuce be dehydrated? Yes, with this lovely Tahini Almond Marinade! The results will be delicate, delicious and "munchable". The marinade recipe here can make use of almond pulp left from making almond milk if desired.

Marinaded Romaine Lettuce (Dehydrator)

Serves 4-6.

1 large head romaine lettuce

Tahini Almond Marinade
2 Tbsp finely ground almond meal or almond pulp
2 Tbsp sour cream
1 Tbsp tahini
1 Tbsp seasoned rice vinegar
1/4 c salad oil
1/4 c water
1 tsp dry parsley flakes
1/2 tsp dry basil flakes
1/2 tsp onion powder
1/8 tsp garlic powder
1/4 tsp salt
1/8 tsp pepper

Wash and thoroughly drain and dry the romaine, leaving in full leaves. Combine all marinade ingredients in a blender and blend until smooth. Alternately, the ingredients may be whisked together in a medium bowl. Using a pastry brush, coat the top of each leaf with a generous amount of the marinade and place side by side on dehydrator racks. Dehydrate at 140 degrees F for about 12-14 hours, or until the desired crispness has been attained.
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Banana Coconut Grits

2012-01-26T14:05:00.000-08:00

This grits recipe is wonderful for breakfast on a cold day. It also makes a satisfying evening snack. No milk or cream is necessary, though it can be poured on top if desired. Added honey may not be necessary either, depending on the sweetness of the bananas.

Banana Coconut Grits

Serves 2-3.
2 large bananas (divided use)
2 tsp margarine or butter
2 1/2 c hot water
1/2 c quick cooking grits
1 tsp honey (optional)
dash salt
1/2 c sweetened coconut flakes (divided use)
1/4 tsp vanilla

In a medium bowl, mash 1 1/2 of the bananas with a fork, reserving 1/2 of a banana to slice for the topping. In a medium saucepan over medium low heat, melt the margarine and stir in the mashed bananas. Saute 3 minutes to develop flavors. With a wire whisk, stir in the hot water, grits, honey, salt and most of the coconut, reserving a tablespoon or two for the topping. Bring up to a simmer, stirring often. Reduce heat to lowest setting and cover, simmering for about 7 minutes. Remove from flame, stir in the vanilla, and pour into serving bowls. Sprinkle with coconut and sliced bananas. Serve with honey and cream if desired.
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Ginger Eggplant and Squash Rings

2012-01-21T11:26:00.000-08:00

This is wonderful side dish that can be served with grilled tofu and rice. The squash and eggplant skins are quite tender and edible when baked, and the easy ginger sauce is very savory.

Ginger Eggplant and Squash Rings

Serves 5-6.
1 small acorn squash
1/2 medium globe eggplant
2 Tbsp margarine or butter
2 cloves garlic, minced
3 Tbsp apricot preserves or jam
1 Tbsp soy sauce
1/4 tsp ground ginger
1/8 tsp red pepper flakes

Preheat oven to 375 degrees F. Wash squash and cut in half crosswise. Remove seeds and carefully slice 1/3 inch thick rings from each. Wash eggplant and cut an equal number of 1/3 inch thick unpeeled slices from it. On a shallow large baking dish, alternate eggplant and squash rings, overlapping them. Cover with foil and bake 35 minutes, or until fork tender.

In a small skillet or saucepan, melt the margarine over medium low heat. Saute the garlic about 3 minutes or until soft and beginning to brown. Add apricot preserves, soy sauce, ginger and red pepper flakes. Cook for a minute or two. When smooth, pour over eggplant/squash slices and serve hot.
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Split Pea Soup w/ Ham TVP

2012-01-19T13:45:00.000-08:00

So many different flavors of textured vegetable protein are available these days. Ham-flavored TVP (also called TSP, or textured soy protein) is a versatile type that goes well in potato salad, soup or baked beans.

Split Pea Soup w/ Ham TVP

Serves 4.
1/2 c green split peas
1 c boiling water
2 Tbsp ham-flavored TVP
1 Tbsp margarine or butter
1/4 c onion, finely chopped
1/2 c celery, finely chopped
1/2 c carrot, peeled and finely chopped
1/2 c cabbage, finely chopped
2 c chicken style vegetarian broth
2 c water
1/2 c potatoes, peeled and finely chopped
1/2 Tbsp dry parsley
1/2 tsp salt
1/8 tsp white pepper
1/2 tsp ground coriander
1/8 tsp turmeric

Sort and soak the peas overnight. Before beginning to cook the soup, place the TVP in a small bowl and cover it with the boiling water. Set aside.

Melt the margarine in the bottom of a medium heavy pot over medium low heat. Saute the onion, celery, carrot, and cabbage in the margarine for about 3 minutes. Add the broth, the 2 cups of water, the drained split peas, potatoes, parsley, salt, white pepper, coriander, and turmeric; blend well. Bring to simmering, reduce heat to lowest setting and cover. Simmer 75 minutes. Stir in the TVP with its soaking liquid and simmer another 5-10 minutes, uncovered. Use an emersion blender or potato masher to partially puree the soup to the consistency you desire. Ladle into bowls and sprinkle serve hot with oyster crackers or croutons.
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Persian Zucchini Frittata (Kuku Kadoo)

2012-01-18T14:18:00.000-08:00

This is a dish that can be baked in the morning for breakfast. It also makes a lovely, light lunch or dinner entree. We like it served with Rice Pilaf.

Persian Zucchini Frittata

Serves 4-5.
1 Tbsp grapeseed oil or vegetable oil
1 large onion, chopped
1 clove garlic, minced
1 c water
juice of 1 Persian lime
1 tsp dry mint
1 Tbsp dry parsley
2 medium zucchini, cut in 1/4 inch thick semi-circles
1 medium potato, peeled and cut in 1/4 inch thick semi-circles
1/2 tsp salt
1/4 tsp ground black pepper
1 Tbsp all purpose flour
1/2 tsp baking soda
4 eggs, beaten
3 Tbsp yogurt or sour cream
1/4 c shredded sharp cheddar cheese
1 Tbsp fresh parsley, minced as garnish

In a large skillet over medium heat (use an oven-proof skillet if not transferring to a baking dish), warm the oil. Add onion; saute until soft, about 4 minutes. Add garlic and saute another minute. Stir in the water, mint, dry parsley, zucchini, potato, salt and pepper; cook 10-12 minutes, or until all the water is evaporated. Remove from flame and allow to cool about 10 minutes, while preheating the oven to 300 degrees F.

Beat the flour and baking soda into the eggs and yogurt with a whisk or fork until smooth. Stir egg mixture into zucchini mixture. If using an oven-proof skillet, sprinkle with cheese and bake as is, or transfer the frittata to an oiled and floured 8 x 8 x 2 inch baking dish. Sprinkle with cheese. Bake until set, about 35-40 minutes. Cut into wedges or squares and serve hot or at room temperature.
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Walnut Kale Crunchies (Dehydrator)

2012-01-17T12:36:00.000-08:00

If you are fortunate enough to own a dehydrator, this recipe is a must-try. Tasty and delicious, these Dehydrated Kale Crunchies make a great snack that is low in calories, low in carbs, and high in nutrition.

Walnut Kale Crunchies (Dehydrator)

Makes about 4 ounces or 8 servings.
1 c walnuts
1 large bunch kale (organic is best here)
dash salt
1 medium tomato, seeded and quartered
1/2 medium green bell pepper, quartered
1 large clove garlic, chopped
juice of 1/2 lemon

Place the walnuts in a medium bowl, and cover barely with water. Allow to stand 2-4 hours. Wash and dry kale. Leave stems in, only trimming any brown ends. Break into sprigs of kale, about 3 inches long and place in a large bowl.

Drain walnuts and place in blender. Add salt, tomatoes, bell pepper, garlic, and lemon juice. Blend until creamy paste consistency. Add the walnut mixture to the kale and toss well. Dehydrate in single layer* at 125 degrees F for 7-11 hours or until crispy.
*Note: This recipe will fill 2-3 racks, and the racks will need to be spaced apart to allow for the height of the leaves.
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Peanut Butter Johnny Cakes

2012-01-16T10:19:00.000-08:00

Johnny Cakes are also called 'Journey Cakes' or 'Hoe Cakes' and are a Southern treat in America. Whatever they are called, these hearty pan-fried cakes will carry you through an active morning. If you have batter left over, cover it, refrigerate it, and use it the next day.

Peanut Butter Johnny Cakes

Makes 6-8 medium pancakes.

1/2 c self-rising cornmeal
1/2 c unbleached all purpose flour
1/2 tsp baking soda
1/8 tsp sea salt
1 1/2 Tbsp peanut butter
1 1/2 Tbsp honey
1/2 c buttermilk
1/2 c water
1 egg, lightly beaten

In a medium bowl, combine the cornmeal, flour, baking soda and salt. In a small saucepan over low heat, mix the peanut butter and honey, stirring until syrupy. Remove from flame and blend in the buttermilk and water. Beat in the egg with a whisk, and continue to beat until the mixture is well blended. Fold this mixture into the dry ingredients until the batter is smooth. Drop by third-cups on a lightly buttered griddle over medium heat. When bubbles form over the entire surface, turn and briefly fry the other side. Remove to a serving plate and repeat. Serve hot with honey or maple syrup.
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Cajun Eggplant

2012-01-15T13:48:00.000-08:00

This vegetarian eggplant dish has a "meaty" texture and contains an array of veggies, making it nutritious as well as tasty.

Cajun Eggplant

Serves 5-6.
1 1/2 c water (divided use)
1/8 tsp sea salt
1 bay leaf
3 c eggplant, peeled and finely cubed
2 Tbsp olive oil (divided use)
1 c celery, thinly sliced
1 c onion, cut in half and thinly sliced
1 c green bell pepper, cut in thin strips
1 c Vegeburger (Worthington, Vibrant Life, Cedar Lake or similar)
8 oz tomato sauce
1/4 tsp dry basil
1/8 tsp ground cloves
2 Tbsp margarine
1 1/2 c whole grain bread cubes
2 Tbsp parsley, minced

Preheat the oven to 350 degrees F and butter a 2 quart casserole dish. In a large skillet place 1 cup of the water, salt, and bay leaf. Bring to boiling over medium heat. Add the eggplant and simmer about 5 minutes, stirring occasionally. When the water is almost gone, remove the eggplant to a large holding bowl and remove the bay leaf.

In the same skillet, heat 1 tablespoon of the oil and saute the celery, onion and bell pepper for about 3 minutes. Add this to the bowl of eggplant. In the same skillet, add the remaining olive oil and saute the vegeburger about 2 minutes. Stir in the remaining half-cup of water, scraping the bottom of the skillet. Add the tomato sauce and cloves. Stir a minute more until well blended. Pour this mixture into the bowl of veggies and blend well. Pour into the prepared casserole dish. Mix the melted margarine and bread cubes together well and distribute them over the top; bake 25-30 minutes, or until bubbly. Sprinkle with minced parsley. Serve over steamed rice with Louisiana hot sauce.
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Quinoa Stuffed Portobellos

2012-01-13T13:06:00.000-08:00

Quinoa in this stuffing seems to bind it together nicely without the use of eggs. This vegan dish is light and flavorful, suitable for a fancy sit-down dinner. It can serve as an appetizer or side dish.

Quinoa Stuffed Portobellos

Serves 4-6.

1/2 c quinoa
1 1/4 c water
4 large or 6 medium portobello mushrooms
2 Tbsp margarine or butter
2/3 c red bell pepper, finely chopped
4 cloves garlic, minced
2/3 c Italian seasoned dry bread crumbs
1/4 tsp sea salt
1/8 tsp ground black pepper
2 Tbsp olive oil

In a small saucepan on medium, heat the quinoa and water until boiling. Stir, cover, and reduce heat to lowest setting; cook about 15 minutes or until tender and nearly dry. Set aside.

Preheat the oven to 350 degrees F and oil a baking dish just large enough to hold all of the mushrooms. Clean the mushrooms with a damp cloth and remove the stems. Chop the stems finely. In a large skillet on medium low, melt the margarine and saute the mushroom stems and red bell pepper for about 3 minutes. Add the garlic and saute another minute. Remove from heat and stir in the bread crumbs, salt, pepper and olive oil. Blend well. Add the quinoa to the skillet and blend again.

Stuff the portobellos, holding them over the skillet. Mound the quinoa stuffing high and compress it gently. Place the portobellos in the prepared pan and bake about 20 minutes, or until the portobellos are fork tender and beginning to blacken. Serve hot or at room temperature.
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Macaroon Muffins

2012-01-12T13:54:00.000-08:00

This is a low fat muffin that is soft and fluffy. The traditional combo of almond and coconut works beautifully in this low calorie treat.

Macaroon Muffins

Makes 8 medium muffins.
1 egg, lightly beaten
1 c canned coconut milk
1/2 tsp almond extract
1 c all purpose unbleached flour
1/4 c brown sugar, packed
1 c sweetened coconut flakes (plus 2 Tbsp more for topping)
1 tsp baking powder
1/4 tsp sea salt
1/4 c finely chopped raw almonds (optional)

Preheat the oven to 350 degrees F. and butter 8 half-cup muffin tins. In a large bowl, combine the egg, coconut milk and almond extract. In a medium bowl, blend the flour, brown sugar, coconut flakes, baking powder, sea salt and almonds. Add the dry ingredients to the large bowl of milk mixture and fold them together, just until well-incorporated. Spoon into the prepared tins and sprinkle with a bit more flaked coconut. Bake about 20 minutes, or until just beginning to brown. Allow to stand 5 minutes before loosening the edges and removing to a cooling rack.
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