Making the Change [1 ed.]

Citation preview

IF

you

are

ill

or

not

attempt

the

supervision

of

in

the

experienced dietary

This it

this diet

can

physician effects of

bound

so

that

hung by cup hooks on cabinet for convenience can

be

McDougall

easily

do

without

plan

be

Supplements

1979

medication

change

book has been

kitchen

on

added

DIET You

are

EXPECTATIONS

to

expected

Follow

PLAN

the

prescribed program exactjy results come if done incorrectly or

do

Rarely

incompletely Have

an

initial

history and

complete

physical

examination

as

visits

followup

1-lave

determined

the

by

for

weekly

then

physician

comprehensive baseline examination with the first visit

labors

necessary laboratory examinations will be ordered on an individual

EKG basis

Have

initial

an

tory

Have at

limited

followup

369

Have

check

with

should

weeks

12

records

previous

Purchase

the

our

front

understanding is

to

required

have

any

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have

realistic

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thereafter

desk

to

months

every

transferred

our

to

office

request

out

fill

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program manual

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first

examinations

laboratory

the

Change

expect

full

what

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xray

etc

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weeks

4-8

visit

have

our

of

your resolve

basic

them

resolved

misunderstanding

and

be

office

goals kept

established aware

of

on

reimbursement

carrier

for

and

promptly the

your progress

make

maximum

our

problems

every erfort to obtain from your insurance

services John

McDougall

M.D

You Can To

Like

Learn

Food

Which Supports Your Health

iNDEX

INTRODUCTION

FOOD

HEALTH

II

SUGGESTIONS

RECIPES

BREAKFAST

BF

BREADS

BR

SALADS

AND

DRESSINGS

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AND

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DESSERTS

DE

Th The clearly

DIET

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country solution to

sy

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heart

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body

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meat

of

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milk for

fuel

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reveals

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diet the

at

points

partially determined by family history example with are

you are most likely diabetes the adult

before

death

arid

research

g4jQu

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bread

which For

heredity

to

same

healthy

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result

weakness

attack

the

research

high protein re by Americans

disease

of

plan

refined

and

fat

consumed

Fortunately diet

scientific

high

foods

highly processed sults in the majority

PLAN

have

to

your of

heart

El

even

variety

result from the same general foods though both There are many points at which the body can fail These Also the type of stress will vary somewhat two

factors

have

result

end

of

of

variety diseases atherosclerosis hardening of the heart teries attacks strokes high blood

diabetes

an

obesity

tiple sclerosis many disorders only to name 11

foods tunity become

disease

tential

of

realized side

heal

provided with health fuel you will have an

free

Since

effects

it

in

on

medication

not

is

it

is

actually traditionally eaten Unfortunately tissues and systems

yet been adverse

and

however

should

of supervision physician of dietary change After cussing

has

virtually free of should be applied in the therapy adjunctive it

oppor

majority of people weeks The full po

nutrition

principle or an of all disease processes or

promoting

The

224

form of can

be

done what

we

only feeding by and intended there

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the

body

the

treatment

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familiar with

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diet

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bowel

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yourself

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your body the proper to

cancers

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gout

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gall

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for

man

point where become unrepairable

this

be

presently

appears to diseases which

and

cancers

standing function

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case

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very to

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damaged people principles at least sonic will be improvement one makinq the chang

not

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concern

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real

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heart

interested

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with

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health

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long normal

would be better aay it change before you are perma is often are healthy it you

IIV

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nently easier

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you drastic

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very

plain

in

dietary

body

variety at appear to offer little occurs in 24 weeks By the Adjustment

first

sixth

week

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and

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your foods

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foods

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can be easily omitted This plan is not easy at first

etreuc

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IV

become to

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booklet

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foods

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Pork Supermarket quality meat is meats and poultry 14 percent with illegal levels of substances known

birth defects

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products

foods

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contaminated foods

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milk

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cottage

cream cream

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oil

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meat

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poultry

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cheese

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milk

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refined

cereal

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white flour

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starch

sugar

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foods

count

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percent or Never if you are 10

day

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milk

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spreads bean

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pressed

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water

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frequently

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syrup

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and

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your calories if you are until you you are ill

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healthy and 100 become healthy

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content

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vegetables

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high in protein than five times

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week

kidney failure osteoporosis and low caiciunykidney stones should be on People

protein

with

diet

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packaged your diet

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often

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occasionally blood pressure all

and

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even

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you and therefore

patients You

with

disease

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whole

bread

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bread

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whole

whole

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frozen

Roman mates

salt

lemon

sugar

juice

Canned

foods

paste

Tomato

tomato

toes

pimentos

green

chilis

Bottled

sauce

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green

canned chili

toma

whole

salsa

whole

foods

Salt-reduced

taniari

Vinegar

apple

Mustard

dry

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radish

cider

or

very high rice wine

prepared

uncreamed

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still

powders

in

salt

Rules or for

to

recipes

health

from

new

identify you

sources

No

food

No

processed

or refined

No

added

or

No

spoiled

No

additives

oil

vatives No

wheat No

certain should

colorings

sugar

salt foods

germ

nuts

seeds

fruits

plants plant be

or

plant

Otherwise edible

food

concentrated

dried

food

fat

fat

high

benefits

promoting

animal

foods

select

soy beans avacados

simple sugars

removed

when

from the

these

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olives

honey

you are allowed to choose adverse Some people have

foods

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identified

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natural

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starches

sources should

Health

account

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foods

derived

vegetables almost all

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and

from

plant

fruits your calories

of

you consume plant foods exclusively for more than three consecUtive years or if you are preg nant or nursing you should add concentrated If

source

of

nutritional

Br

your diet

to

or

yeast

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on

of

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conversion

the

skin

sustained

fortified

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exclusive

sterols

by

sun

sun

exposure is minimum requirement is

exercise such as brisk walk ideal One or two hours per

ing

or

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your

goal

Relief

from

stress comes

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plant

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comes of

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as

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tablets

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in

many

forms

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Exercise helpful religion meditation psycho in family or change therapy biofeedback situation occupational may find

the

following

games hobbies

You

should

tobacco

avoid

the

use

of

Caffeine

alcohol

How Try

snack

or

bar

in

store

food

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Out

restaurant

vegetarian

health

Eat

to

menu

no meat food

should

salt

low

offer

Some places

of

choice

offer low

oil

and

meals

full

non-dairy

unrefined others

only

sandwiches Restaurant

eating are

Some restaurants tarian

entree dairy

Double whole

bread

to

brown

grains such as and cereals can often

tizers

are

with

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airlines

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ordered

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restaurant

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to

products helpings of potatoes

of

use

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carry vege inquire about the eggs salt and oil

starting

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nicely

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be ordered always salad bar has

vegetarian and dairy-egg diets which

now

offer

pure

lactoova-vegetarian quality are of acceptable Pack

your

lunch

even

business

to

meetings

at local vegetables may be purchased lunch quick grocery stores for an occasional

Fresh

Before

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temptation children FAST

in

all

party

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or dinner

have This

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FOOD

high

fat

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only

home

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meal

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missing

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restaurants

parents

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meals one

meal

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special

hurt

anyone

SQ

New

Introducing

like

to

Learning duce

to

foods

new

new

your family to week initially

once

Foods

the

Family

takes

time

healthy

Intro at

recipe

least

Choose

that can

recipes with familiar ingredients ones know you your family enjoys Eventually you add unfamiliar dishes to the meals new

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first

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at

will

eat

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food

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difficult

at

the

table

potatoes

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may seem obvious available in the

food

thy

one

everyone

dish

every

often

is

the

table

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Provide

the

fresh

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have

house

nuts

unsalted The

family with

fruits frozen

to

in

making

by

new

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same

vegetables popsicles

change

quality

Bowel

gas

concern

comfortable

with

will

Education diet

in

The

this

the new

food

snack

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will

often

foods

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assure

try

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family member

fruits

of

the

success

crucial be

stomach

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or quantity of and stool increase

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of

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Initially change body sensations

meal some

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least

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nutritious

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every etc

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fresh

importance

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bread

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such

at

family gets used to trying they will enjoy the variety

foods

different

foods

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accompanied not have after

which

body adjusts diet in only

may cause and becomes few

days

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grains

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fruit

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combinations

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rice or vegetables whole wheat bread

soup

sauce

spaghetti

vegies Vegetable stew

spaghetti or polenta with gravy rice whole wheat bread

Peasants

herbed

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pie lentils

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chokes Soups serve

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toppings other

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leftovers

Plan

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beans

ahead think

day to needs to started

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make soup for you bake bread meal and bread make complete

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day

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soup waffles golden potatoes bread peas on toast onion soup to

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onions

potatoes head garlic Tomatoes 511

Alfalfa Assorted Assorted

sprouts fresh vegetables fresh

fruits

Al scrQiz

4r.t

110314Y

l41.s

YOUR

Stock

STOCK

amounts

Suggested

Glass

Cookware

KITCHEN

stainless

stee1

ceramic

cast

ron noted

Options Grains

and

by

flours

Barley Brown rice

5-1O

long

and

short

grain

Arrowroot Millet Whole

wheat

flour

Whole

wheat

pastry

flour

Oats rice

Brown

flour

Barley

Garbanzo

Bulgar

flour wheat

11

Cornmeal

Wheat

21 11

berries

Whole

Hot

flour

grain apple meal

Roman

cereal

products

Brannola7l cereal

Zoom cereal

4_grain Cracked Rolled

mates

21 21

oats

Whole

wheat

pasta

Whole

wheat

spaghetti macaroni

Whole

wheat

Crackers

breads

Sprouted

wheat

Whole

Corn

11

wheat

wheat

pita tortillas

made

with

bread

Essene

Wayfarers

or

bread

not fried cornmeal

found

water

in

and

frozen

lime

foods

YOUR Beans

and

KITCHEN

STOCK

legumes

peas

Garbanzos Kidney beans Lentils Lima beans Pinto

beans

Split

green

Split yellow White beans

Black

111

peas peas

beans

Seeds

and

beans

for

sprouting

Flung

Radish

Specjals

mustard

wheat

etc

lentils

berries

sunflower

Roots Carrots Onions Potatoes

head

Garlic

Seasonings Active dry yeast Nutritional yeast of

oz

vitamins

oz

cooking

Tamari

natural

sauce

soy

to

16 ozj

type Pure

vegetable Jensen Es

Pure

lemon

Bakon

juice

Basil Bay

oz

yeast

linsuiphured

pjçs

small leaves

Celery seed Chili powder

ground

jarsj

no

salt

added

molasses

16

at

end

salt-reduced

Vegit

ozr

blackstrap

leaves

Cumin

seasoning

be

oz

or

Bernard

YOUR

KITCHEN

STOCK

continued Spices Dill weed Garlic

powder

All spice

seed

Caraway Chervil

ground ground

Cloves

Coriander weed

Dill

Garlic

powder

Cinnamon Mace Nutmeg Dried

bell

Marjoram

peppers leaves

Mustard

ground

Oregano

leaves

ground

Oregano Paprika

flakes

Parsley Tarragon Thyme Onion

leaves

powder onion

Minced

Sage Tumeric Canned

goods

whole

Tomatoes Tomato

paste

Tomato

puree sauce

Tomato

Read

Mexican..type

not

chili

labels

stewed

sauce

hot

or

mild

no

addi

Uves Pen

shabl es

types of vegetables Alfalfa sprouts All

Fruits Pars

ey Tomatoes

Sd

YOUR

KITCHEN

Perishables

continued

Whole

wheat

bread

Plain

frozen

Frozen

vegetables and orange

apple

STOCK

juice

for

use

in

recipes

Fruits Ruy

fruits

You

can

season

in

find

frozen

otherwise

fruit

packaged

or preservatives Vegetables Fast

select

cooking

according

to

10

minutes

Bean

sprouts Chinese cabbage Eggplant Green onions Mus hrooms

Spinach Tomatoes Zucchini Medium

cooking

15

minutes

Broccol Cabbage ower

Caul ifi

Corn Green

pepper

Leeks Snow

Chinese

peas

Longer

cooking

Brussel

sprouts

Carrots Green

beans

Onions Potatoes Squash String

halves beans

30

peas minutes

too

to

expensive without sugar

recipe

KITCHEN

YOUR continued

Vegetables If

time based

cooking

Vegetable

sma1ler they

cut

STOCK

cook

on

faster

utensils

Kitchen large

bowl

mixing

medium Muffin

mixing

bowl

tin

large

dish

baking

square

13

dish

baking

plate

deep pie large bread

pans

Colander/strainer pot

Large soup Bl ender small

fry

medium

pan

fry

pan sauce pans sauce pan

medium large

basket

Steamer medium

casserole casserole

large

Sprouting

jars

and

dish dish lids

Grater

masher

Potato Garlic Wire

press wisk wooden

Several Bread

spoons

knife

or

pIzza

large

pans sheet

baking

utensils

Optional

Food mill/grinder Pressure Crock

cooker

pot/slow

cooker

Wok Double

boiler

Electric Waffle

griddle iron

w/lid w/lid

YOUR utensils Optional Rice cooker Toaster Electric Food

mixer

processor

KITCHEN

STOCK

BREAKFAST cooked

Porridge

millet rolled Fruit

cracked

wheat

sauces

sauce with

whole

baked

millet

Bean

peaches

mixtures

grains Fresh

fruit

cereals

wheat

served or

SUGGESTIONS

oatmeal

rice or

purees

rolled

cooked such

with

as

pears melons toast griddle

with

griddle

cakes

rye

fruit

banana

etc

grain

cornmeal

apple

served

cakes

waffles

toast

whole

LUNCH

SUGGESTIONS

Leftovers bean

Reheated

rice

toast Cold

bean

as

sandwich

or

cucumbers Cold of

as

soups can be mashed and used Add tomatoes sprouts spread

desired

sandwiches

Waffles

with

and

combination

gravy

vegetables

and

salad

green

Fruit

vegetable eggplant

with

Vegie

salad

fruits

and

green

beans

juice

Raw

any

sprouts cucumbers onions lettuce grated carrots

cakes

Large

10

use

tomato

Griddle

over

grain

vegetable

peppers

Raw

soups or chili can be served or other whole grain products

vegetables

or

sauces

fruit

dip Dressing

or

lemon

DINNER

These

are

dishes of

suggestions

only often

as

MENUS

as

may eat any for large except You

you like which should

peas and beans times week You

may

add

be

kept fruit

fresh

to

of

the

amounts

less

than

between

meals Day Spaghetti Marinara tomato Tossed

lettuce

Vegetables and rice Tossed green salad

sauce salad

Day Pizza

Day bean

Navy

Noknead Raw

soup bread

carrot

Brown

Day 10 Golden

sticks

potatoes Mushroom gravy lierhed green beans

rice

Oriental

vegetables

Oriental

spice

Day 11 Stuffed

gravy

Corn

Wa

green peppers the cob

on

fles

Split peas on toast Assorted vegetables Day Stuffed

Day Baked

pita

raw

bread

Barley

soup bread

Noknead

Day 13 Baked sweet Raw

vegetable

Eggplant stuffed

Flour gravy Chinese peas

squash and

mushrooms

Vegetable bean soup Bread no-knead pita

dip

Day 14 Chili Pits

potatoes

bread

platter

DINNER Day

Day 22 Union soup Pita bread

15

Spinachrice

casserole

Jossed

green

salad

Middle

Last

vegetable

stew

wheat

igar

Pall

Corn

pita

DayiB Vegetable

macaroni

sauce

for

grains

Day

20

and

zucchini

Vegetable stew Baked winter squash

Flour

burgers

gravy

teamed

broccolii emon

salad

25

vegies

with

gravy Brown rice

stew

Broiled

Baked Green Ga

Lentil-rice

pie

green

Day 26 Millet

mixtures carrots

cob

24

Steamed

Griddle cakes Raw

the

on

fossed Day

wheat

rice

Peasants

Ta

noknead

Bread

Bean

Fried

Day lent

Sloppy

Whole

MENUS

Day

zucchini

potatoes beans

pee ho 28

Barley mushroom casserole Flour gravy Tossed green

salad

DINNER

iy

29

Baked

Day eggplant

34

Tçssed

rice

cornmeal

patties

ketchup

green

rice

zuthini

Broiled

PY2

Dgy3O

Vegetabi soup Whole wbnat bread

Artichokes

Mixed

sauce

Tarnari

Flake

MENUS

sprout

salad

casserole Tahouli

Potato

soup

Noknead Green

Da

Dal Pita

bread

salad

32

Baked

beans

Golden

potatoes

and

ketchup Sweet

sh

Saffron Assorted

Spanish

rice

Steamed

Broccoli

Lemon

sauce

y38

corn

yJ

Sb

Bread

Mashed

potatoes

Mushroom Italian

abs brown raw

rice vegetables

gravy green

beans

SPECIAL_OCCASION_MENUS Eastern Raw

Dinner

vegetable

Eggplant

Soup

platter

dip

Shishkebabs Saffron

brown

rice

bread

sturled

Baked

Grain

soup

Dinner

squash

potaLoes Mushroom gravy Italian

green salad salad dressing

Tossed Vegie

pa

iX _L2fli ho

Stuffed

pita

Garbanzo

puree beans

Refried Assorted

tables Tab

bread

vege

chopped

garnishes

for

ii

Whole

wheat

or

spinach

spaghetti Spaghetti

squash

Spaghetti

sauce

marinara

tomato

sauce bread

Whole

wheat

Tossed

green salad salad dressing

Vegie

soup wheat

bread

raw

vegetables

Brunch Mixed Fruit

beans

green

soup

fruit

salad

Waffles

Mashed

or/

soup

Assorted

OldFashioned

Ca

Onion

Whole

Pita

bean

Vegetable

Potato

Dal

Supper

Bean

sauce mixtures

Cornmeal

griddle

Mushroom

gravy bread

Noknead

cakes

CAKES

GRIDDLE

TIME

PREPARATION

10

12

makes

SERVINGS

mm

TIME

COOKING

20

mm

allow 6B hrs fermenta tion time

THREE

ONE

brown

cups

rice

dients and

Let

leave

water

flour

three

the rest

for

variations

68

counter

oiled

lightly the

on

flour

wheat

flour

qarbanzo cups water of

whole

cups

cup

any

cornmeal

cups cup

TWO

Using

flour

water

cups

1/

rice

brown

cups

ladle

hours

mix all

to

cover

ferment

small

Using

ingre-

frying

pan into

cup of batter form immed will Bubbles the cake has dried out

about

panthinly spread

until iately--do not turn on other to cook Loosen gently and turn little side minutes on the first Takes about side medium tempera at minute on the other side about over them bean mixture spooned Serve with ture or

use

like

HELPFUL

crepe

May be Follow above

HINTS

ferment

made

without

to

for

cool

several

then at

stack

time on

the

omitting batter often while

directions

Stir fermentation ladlingit tends to separate time

wrap

to

allowing

and

griddle

Freezes

freeze like

wellallow

May

he

made

pancakes

BF

WAFFLES

SERViNGS PREPARATION

mm

15

TIME

water

cups

rolled

cup

Tb

blackstrap

smooth onto

Let

gravy HELPFUL cooked

waffle

iron

section

blender for

15

Use

waffle

following

toppings

fruit

sauce

little

HINTS

30

mm

flour

vegetable

waffles

TIME

molasses

ingredients in batter rest

preheated batter for the

COOKING

oats

barley flour whole wheat pastry

Combine all

of

mm

15

waffles

large

rest time

cups cup

makes

Io in

or

keep warm

warm oven

and about

Serve pure

the

until Ladle

cup of under some

puree

before on

blend

minutes

bean

soups

maple

syrup

serving bare

place oven rack

BE

PANCAKES

SERVINGS

TIME

PREPARATION whole

cups

10

iater

apple

èreplacer

tsp

1.4

nUn

pancakes

COOKING

once

turning

are

edges

waffle

to

serve using

to

come

milk

water

egg

replacer

with

remaining liquid Pour batter Stir over the

to

rice

medium

heat and

surface

the

dry recipe

slightly until

as

above

Pour

lightly

Let

batter

browned

stand

onto

preheated

about

minutes

waffle iron vary slight1y depending on your until ready to in 200w oven on bare oven racks

Waffle to

Cook

Cook

griddle

same

thicken

iron

warm

Use

and

ingredients

bubbles

beginning

Time will Keep

dry

when

WAFFLES

minutes

to

nonstick

hot

onto

FOR

Add

mm

10

or

Tbsp Mix

together dry ingredients Add honey applesauce water

well

milk

juice or nut mixed with

Stir Mix

TIEM

flour

wheat

tsp baking powder Tbsp honey Tbsp applesauce cups

WAFFLES

OR

iron

prevent

may

have

to

be

lightly

oiled

before

sticking

ti

Ii

APPLE

SERVINGS

TIME

PREPARATION

15

mm

wheat

cup

wheat

germ

cup

warm

12-14

mm

30

whole

cups 3/4

makes

PANCAKES medium pancakes

TIME

COOKING

plus

mm

1520

rest tirne flour

pastry or bran

Tbsp applesauce tsp active dry yeast 3/4

tsp

egg

water

apple

cups

apples Mix

flour

mix

well

Let

rest

mixed

replacer juice and

peeled and

with

water

Tbsp

grated

wheat

Add applesaucr germ or bran together Add yeast to warm water Stir to dissolve minutes while grating the apple Add the

juice grated apple and yeast mixture to the flour mixture Stir batter well Mix the egg replacer with the water Beat until Add to batter Cover frothy

apple

batter

and

griddle

let

rest

About

10

minutes

on

HELPFUL

HINTS

ten

them

until

other

out

bubbles

regular

for 15 minutes

on

first

side Ladle

or the form

pancakes

minutes

the

center on

and

the take

batter

wont top longer

Cook

5B

griddle

and

on

the

be

done

to

mediumhot

about

side

These

on

are

Do much

not

flat

turn

thicker

than

cook

t2

SLOW

made

in

PORRIDGE

overnight

slow cooker

SERVINGS

oatmeal cracked wheat rice corn meal fruit raisins chopped

cereal brown

cup

dried

apricots

apples Place

Stir

water

like

Cook

cereal on

1ow

soup

thick

HELPFUL

HINTS

added

berries

rye

Cracked

grains

get

too

may

hours

not

slow

cooker

have

to

adjust

such

mushy

for

of

sprinkle whole as

Try

oats

oatmeal

some

It

is

or or

slow

in

milk

add

combination

any

barley may

so

fruit

dried

8-10 do

add

flavor

cinnamon--in

and

for

every

different so you water needed For

810 hrs

TIME

COOKING

water

cups cup

mm

TIME

PREPARATION

should at

the

cooker be

table

little the

amount

mace rice

nutmeg brown wheat cracked

of

or

berries wheat

tastes

BF

PORRiDGE

SERVINGS PREPARMION to

cup

water

cups ii

TIME

COOKING

start

with

add

mm

1530 more

gets too thick while cooking cereal cracked wheat corn meal it

oatmeal---1 cup

mm

TIME

dried

Fruit

cups or mixed grains raisins apples apricots

boil with desired Fruit Bring water to Slowly add cereal to boiling water while stirring Reduce heat to low cook from 15 to stirring frequently 30

minutes

will It

be

should

HELPFUL good

he

The

longer

like

HINTS

thick

Most

for

every

For

added

cinnamon

cook

soupdo

health

grain cereals but increase the

whole

package

they

food

softer

not

add

stores

Follow amount

the

milk

have

directions of

water

they

by

many on cup

servings flavor

add

or

combination

any

sprinkle

of

nutmeg

mace

or

BF

WHOLE

WHEAT

BREAD

SERVINGS PREPARATION

hr

TitlE

Tbs

Active

of

will

and

into

water

the

bubble

flour

68 large

After

the

beat

bowl

Then

dough becomes rise about

bowl

springy and does not stick Return to bowl Cover with

to

then

board set

in

board

to

place

warm

bulk

Divide

Allow

dough

double

HELPFUL

Place

HiNTS

while knoading on

dough once or

top

twice

risings rise

of

Just

again

Dont Put

it

well

dough doss floured

to

hands damp

rise until

or

towel

double

and

in

into

easier

Cover

in preheated

and

oven

let

and

rise

bake

for

put flour on top of the dough it the on the bo8rd then knead Dough

lighter punch down

Each

Add

half shape oblongs and well oiled Sprinkle with corn

325

minuten

smooth

Knead

in

place in loaf pan meal to make removing until

out

yeast the

push and fold odd the douqh from prevent Continue kneading until dough is

Flour your hands flour as necessary to

sticking soft and

50

turn

of

hours

until to

to

flour

time mixing

on

stick

the

in half

stir

remaining flour one cup at after each cup Knead in the bowl

board

wheat

minutes

the

ing

whole

Sprinkle yeast on

about

top well until Cover let

to

100 strokes

not

325

at

cups

hre

dry yeast

Pour warm water top

mm

50

water

warm

TIME

RISING

TIME

COOKING

2% cups

loaves

may

loaf

rise in bowl is

either

result or two

the

with

net

cover

rising takes

about

45

end

let

minutes

After shapinq Into loaves let rise about 20 minutes When bread is done it should be It golden brown will

sound

hollow

when

tapped

Remove

from

pans

immediately

BR

NOKNEAD

BREAD

SERVINGS

TIME

PREPARATION

30

loaves

minutes hour

lift

COOKiNG

lbs

Tb

active

minutes

Let

other

warm

to

cup

rest

bowl

about

Stir

lour

water to

Place

bowl

and

minutes Then

Add add

the

Smooth

hand

Cover

sticking Let

Spdon

with

top

rise about Preheat

pans

from

lot

racks

pans cool on

from pans

and

loaves ready

to

warm will

with

yeast

well to

the

mixture Mix

well

be sticky Sprinkle

mixture into

dampened

pans

water to prevent

towel

Place

hour

or until

dough reaches top of Bake for 40 minutes.

to

4000

oven

tip penn on for 15 minutes

continue

to

Bread is moist so keeps HELPFUL

salt

for

with

oven

Remove

dough

mix

the yeast

remaining water cups DO NOT KNEAD by stirring Dough Lightly oil large loaf puns corrmieal

Dissolve

molasses and

Add

mix

warm oven

in

the

with

flour

omitted

large

warm

flour and

grain

whole

warm water

flour in

in

or

yeast

hiackatrap salt may be

cups

30

flour

flour dry

4000

molasses

top

Put

wheat

barley

cupo

to prepare rise

40 minutes at

whole

cups

to

cool beat

spot

their

side and

Remove

loaves

before in

warm

in

storing

refrigerator

HINTS

Recipe may be doubled to make Refrigerate or freezo extra loaves until

use

Other

barley flour such flour or more whole

flours

as

may be used in place of rice flour garbanzo

brn

wheat

flour

BR

BASIC

MUFFINS

SERVINGS

TIME

PREPARATION

use

cups

flour

tsp tsp

baking

Tbsp

honey nut milk

salt

cups

15

12

mm

muffins

wheat

whole

TIME

COOKING or

30

mm

barley

powder

optional rice

milk

or

water

Tbsp applesauce tsp vanilla Combine

dry

and

wet

dry

Spoon 30

into

ingredients

Combine

Fold ingredients just until moistened wet

together ihgredients muffin tins oiled lightly

Bake

at

350

for

minutes HINTS

HELPFUL

variety

Add Use

flour

Add

tsp

nutmeg

cup

spices

tsp

cup corn

currants meal

tsp allspice

in

or

place

cinnamon

tsp

raisins of

tsp

ginger

for

cup

mace

BRAN

MuFFINS

SERVINGS

TIME

PREPARATiON

tsp tsp tsp

baking honey salt

cups

bran

cups

nut

1/3

Ibsp Tbsp

soy

35Q0

HELPFUL Also

warmed

juice

flour

juice

Add

In

applesauce

Mix

oiled

and Fold

combine warm large bowl and salt Add yeast mix Add the whole wheat and

stir in

freezes

Place

tins

in

warm

place

rounding over for 25 minutes

tops

of

May

well

be

made

Remove day

each batter Fill

about

tins from

ahead

rai

Add

gently

gently

until

HINTS

in

after

rise

Let

until

sit

muffin

or

water

warm

papered

full

oven

cup Let

time stirring

bran

currants

lightly about 2/3

minutes

flour

or apple

water

large bowl flour cup at or

pastry

optional

currants

to

in

in

or

minutes

addition sins

wheat

teaspoons yeast in 1/3 with teaspoon honey

fluffy ture

25

applesauce

sweetened or

whole

milk rice milk

soy

Dissolve

milk

mm

TiME

optional

warm

cup

COOKING

yeast

raisins

cup

Tbsp

minus

cups

mm

30

rising time

minutes

30

muffins

12

30

Bake

pans

and

reheated

cc

RICESOY BREAD 5ERVINGS

lIME

PREPARATION

icupsoy

flour

brown

cup

tsp

10

rice

baking

Tbsp

honey

cups

water

flours and

flour

powder

mm

makes

loaf

COOKING

J/

TIME

and

mm .\t.1Y

.ei..es

Mix honey powder Pour into lightly well

baking

41

Add

water

oiled round

flours stirring until Bake at 3000 for 40 minutes or square baking pan into for doneness by inserting toothpick Check browned is When it comes out clean the loaf center of loaf This is dense heavy loaf done

..n

34

in

EASY

CORN

BREAD

OR

MUFFINS

gluten-free SERVINGS PREPARATION cup cup

TIME

mm

10

8-10 COOKING

TIME

and

water

20

mm

soy flour corn meal

tsp baking powder tsp cinnamon optional tsp nutmeg optionsjj Tbsp honey

2/3 Mix

warm

cup

water

dry ingredients the

to

liquid Pour into

dry

lightly

for 20

Mix

inredients oiled

minutes FOR MUFFINS Increase 20

minutes

HINTS

HELPFUL try

some

powder that

chili

and

your

round baking

muffin tins

oiled

lightly

Instead powder

tsp

honey

of

and

oregano

family are

2/3

the

stirring cake pan to

full

bake

oregano Or

familiar

use

with

at

tsp at

and

375

Add

mixed

just

Bake

powder

cinnamon

together

until

375

ill

for

nutmeg

maybe tsp chili other herbs and spices

PLAIN

SIMPLE

CORN

BREAD

glutenfree

6B

SERVINGS PREPARATION cups cup

corn brown

TIME

mm

10

flours in

oiled 60

and round

minutes

5060

mm

rice flour

soy flour or garbanzo cups hot water

time

TIME

meal

cup

Mix

COOKING

mix or

large

bowl

thoroughly square

cake

flour

Add Place

pan

hot

water

batter Bake

at

in 375

little lightly for

50-

at

CARROT

CORN

BREAD

gluten free SERVINGS

TIME

PREPARATION

soy

cup

corn

cup

grated

30

mm

carrot

baking

powder

cinnamon nutmeg water

cups

cup

honey

honey

and water

Add

together

gredients

Pour

into

pan

Bake

for

8xB

TIME

COOKING

meal

3/4

Mix

mm

flour

cup

tsp tsp tsp

20

1012

oiled

lightly minutes

30

at

to

the

round

3750

remaining in cake pan or

CORN-APPLE_CAKES

glutenfree SERViNGS TIME

PREPARATION

15

mm

COOKING

lIME

10

mm

meal

cup

corn

cup

soy

cup

grated

cup

apple

flour apple juice

or

water

Tbsp honey Tbsp oil tsp cinnamon

Combine

dry

together Turn

when

Combine wet

ingredients

stirring bubbles

welL

form

on

Cook top

on and

ingredients

lightly edges

oiled

begin

to

Mix griddle0

dry

2ttv

Uz7_

PANCAKES

gluten- free SERviNtS PREPARAJION

TiME

flour

cup

soy

cup

garbanzo

cup

corn

cups

Tbsp

on

HI

if

rice

10

rriin

flour

flour

honey

all

begin UL

brown

TiME

water

powder

ingredients oiled

lightly

edges

COOKING

trdn

meal

Tbsp oil tsp baking Combine

or

6-8

to

HINTS

desired

look Add

by

hand

griddle

dry

or

When

turn

raisins or

over

in

tops and

chopped

blender begin cook fruit

to on

to

Cook bubble

and

other

side

the

batter3

NO

P_PARATION cups

soy

corn

cup

brown

cup

tsp

1/3

810

mm

15

COOKING

TIME

hours

meal rice

flour

powder

oil

cups

water

flours and and

batter

water

into

275

FILJFUL garbanzo

baking powder in large bowl0 Mix welL Should be like

little

add

batter at

SERVINGS

flour

baking

Tbsp

oil

BREAD

honey

cup

Mix

TIME

GLUJEN

more water oiled

lightly

until

well

9x5

if

loaf

cake Pour

necessaryi

pan

honey

Add

Bake

for

hours

browneth

HINTS

In

bean

flour

place or

of

half

the

rice

rice

and

flour half

you

can

garbsrizo

use

k4.4

PUFFS

glutenfree SERVINGS PREPARATION

TIME

20

soy

cup

garbanzo

bean

baking

povideE

Tbsp 1/3

cup

flour

utes

TIME

15

mm

or

brown

rice

flour

Drop

by

honey oil

water

Combine ingredients onto

COOKiNG

flour

cup

tsp tsp

mm

68

lightly at 3250

oiled until

mixing

well

Bake baking sheet brown on edges

for

spoonfuls

1215

min

PIZZA

arge

SERVINGS

minutes

TIPE

COOKING

Tb

acLive

cup

warm

dry

crust

pvcbake

yeast

water

whole

2% cups

pizza

15 minutes to make hour to rise

TIME

PREPARATION

CRUST

wheat

flour

Mix to dissolve water yeast to the warm Stir in the flour minutes Let rest yeast Knead dough in bowl Mix well time cup at Cover bowl be sLicky Dough will about 50 times pizza pan Lightly oil hour and let rise for cornmeal Sprinkle with or flat baking sheet Place on will be sticky it bowl move dough from out with fingers it Spread and pat prepared pan out tO the edge of Spread it and heels of hands the little edge to keep Be sure to have the pan This keeps minutes Bake at 4000 for in sauce the crust from being soggy

Add

the

Re

HELPFUL tomato beans your

Use

HINTS sauce

instead

choice

and of

for

traditional

pizza with with retried

toppings or try one tomato sauce plus toppings

of

FRUIT

SALAD

SERVINGS

TIME

PREPARATION

Suggests

15-30

variable

minutes

Fruits

Fresh

Cantalope chunks Watermelon chunks

Pineapple spears Banana slices

Honeydew

Cherries

chunks

Strawberries_halved Orange sections

Peach

Apple chunks Banana slices

Pear

Pear

Apple

Papaya

sections

Banana

Wash

and prepare combination that as

HELPFUL strong

HINTS

fresh

possible to Serve

flavored

simple meal

chosen

as

main dish

like

waffles

slices

fruits

appeals to you Toss fruits with

soon as

chunks

Strawberries

Strawberries

Serve

and

chunks

Honeydew

chunks

combinations

halved

seeded

sections

Grapefruit

slices chunks

Grapes

chunks

Orange

halved seeded

and

use

any your own lemon juice

Invent

Tbs

prevent

discoloration

dinner

salad with Or serve as dessert

with

ss

lAB Ott

68

SERVINGS

TIME

PREPARATION

Begin early bulgar soak and be chilled 60

serving

TIME

COOKING

needs

to

before

minutes

none

dry

cup

boilin water

cups

lemon

cup

tsp

juice

garlic

cup

chopped

cup

fresh

tomatoes

powder green

onions

about

chopped

cup

parsley chopped fresh mint chopped

cup

cooked the

Combine Cover

with

Chop

the

and

the

and

let

vegetables

the

excess

The

easiest

water

in

the

from the

bowl boiling water in for 60 minutes stand

meantime

bulgar this is to

way to do fine mesh into

bulgar

bunch

beans

garbanzo bulgar towel

about

should

hour

After be

removed

pour the soaked strainer and let the water

also squeeze pushing with your hands will large Then return bulgar to some extra water out Add the lemon juice garic onions parsley bowl drain

off

Add the tomatoes Mix well garbanzos Cover and refrigerate at least and toss lightly hours before serving to blend flavors

mint and

HELPFUL Easy

to

HINTS bring

to

dish

great makeahead dinner or picnic potluck

This

is

is

MIXED

SPROUT

SALAD

SERVINGS

TiME

PREPARATION

make chill

ahead

TIME

COOKING

into

1.5

none

needs

it

to

mixed

cups

bean

as

such

green cup

Tbs lbs

Tb In

celery

pepper

pea

chopped

chopped

pimiento

chopped cider vinegar

saltreduced lemon

over

with

sauce

tamari

juice

bowl

large

Pour

combine Toss and

sprouts and the mix well Comhinc

the to

lemon

in

juice

sprouts and vegetables Cover and refrigerate at

the

small Toss

to

least

bowl coat hour

serving

before HELPFUL

HINTS

sprouted

you can used as Vegie lemon

green

sliced

vegetables chopped the vinegar taniari

have

adzuki

sprouLs

onions

green

stalks

mung

lentils

alfalfa

cup bunch

sprouts

health

Some mixed

beans

food

for

sale

Other your own desired This salad is sprout

Salad

Dressing

juice

and

use

Omit

about-

stores

the cup

in

often

packages

sprouts also

will

Or

be

may good with

the

vinegar tamari and of dressing

TOMATO_ONIONCUCUMBER

46

SERVINGS

TIME

PREPARATION

needs

to

chill

15

COOKING

rain

before

SALAD

TIME

none

servIng

sliced

torpatoes

onions thinly sliced thinly sliced cucumbers up

pepper Layer

over

apple

cider

vinegar

optional the

sliced

Sprinkle

vegetables with

pepper

in

if

howl desired

Pour

the

Chill

vinegar until

serving

cf

HOT

GERMAN

POTATO

SALAD

SrRvrNGS PREPARATION

begin

early

onion cup

mm

15

COIKJN TIME sliced

cooked

need

tataes

medium

10

TIME

cooked

and

mm

30

potatoes

sliced

chopped

water

Tbsp4

whole

wheat

flour

Tbsp honey tsp lowsodium tamari tsp celery seed dash pepper optional 3/4

cup

cup In

water

vinegar large

ium heat

pot

until

flour honey smooth Stir stirring Heat

desired

the

tender

and

tamari

and Add

Serve

HINTS

To

Cut

into

boiling water Cool slightly

and

in

beginning celery

cup water to brown

seed

vinegar potatoes

Mix

Heat

over

med

Stir

in

well

to

stirring

until

boiling carefully

hots

cook large

until

onion

and

in water

constantly

through

HELPFUL

saute

potatoes

chunks

tender

slice

about

thinly

wash Cook 30

remove in

small

minutes

skins

if

amount

Drain

SILVAS SUM

NQODLE

68

SERVINGS

TIME

PREPARATiON

pkg

mm

20

COOKING

pkg

lettuce

coarsely

shitake

dried

grated

ginger root lowsodium tamari

tsp

apple

sp

cup

shredded

cider

noodles

Drain

rinse and

pour

cup and

C4A

cups boiling water for 10 minutes chill Place dried mushrooms in bowl in

discard

aside

until

vinegar

boiling water Squeeze to remove

Combine

fresh

water

soba

utes

chopped

mushrooms

Tbsp

Set

mlii

noodles

green onions chopped cup Chinese parsley coriander

stems

10

sc4a-rioodieq. julienne allied

small head

Cook

TIME

buckwheat

cucumber

113

SALAD

all

mm

them let soak for 15 Cut off tough excess water Slice mushrooms into inch strips over

Prepare remain4er of vegetables ingredients

serving time

Serve

Toss

to

cold

mix

well

as

directed

Refrigerate

CHINESE

HOT

SALAD

SERVINGS

TIME

PREPARATION

20

mm

TIME

COOKING

10

mm

onion sliced tbsp grated fresh ginger cloves

garlic

pressed sodium taniari

tbsp

low

stalks

cerery thickly sliced pepper cut into strips

green cups

bean

sprouts

Chinese

cup

cucumber lettuce

tbsp

leaves

lemon

in

tablespoons

the

and

or

celery

remaining

tinue

juice

to

cook Mix

coarsley

into

strips

chopped

saute

pan

large

stir

cut

juice

wok

Cook

and

peeled

In

tamari

pods

pea

water

for

onion ginger and garlic Add minute tablespoon

peppers mediumhigh

green

over

tamari

the

minutes

well

Serve

pea pods heat for

cucumber

longer

hot

and

and

bean

sprouts Add minutes the lettuce Con

Sprinkle

with

lemon

RAW

VEGETABLE

SERVINGS PREPARATION Suggested bunch

TIME

Raw

of

minutes

cut

into

bitesize

flowers

stems

and

carrots

cut

into into

cut

cauliflower

head

cucumber bunch Arrange banzo

variable

Vegetables

broccoli

zucchini

with

1530

PLATTER

cut

green

of

puree

or

bitesize

flowers

strips

onions

desired bowl

into

strips strips cut into

on vegetables dip such as

green

chili

platter eggplant

salsa

Serve

dip gar

EGGPLANT

SERVINGS

makes

depending PREPARATiON

TTML

on

DIP

size of

Start

23

about

cups

eggplant need

eariy

to

cook

and

first eqqplant combine need blender

cool To

iS minutes

TIME

COOKING

Jorge eggplant cloves qorlic

onion

green

eggplant

crushed

chopped parsi ey

chopped lemon juice

cup

lb tsp

Cut

for

hour

weed

diii

the

stem

off

the

eqqplant

on Place dirertly fork hour Bake about 3500 oven wrinkled and has is soft munhy is tnol When it and cool oven

with

.1

peel

and

qredientu

chop and

Piano blend

in

until

all over prick it the oven rack in

and

or until tikin

eggplant from

Remove

to handle enouqh blender with remaining in

nmooth

Chill

before

uerving

HPluL HINTS such

Uae

as broccoli

Or use

as

odd

more

Jug

salad

as

dip

for

cauliflower

raw

vegetables

turrets

uechini

broad If you dip for whole wheat pits interest IL makes an water when blending dresoing

DS

VINEGAR SERVINGS

TIME

PREPARATION

need

DRESSING

makes

about

mm

10

cup

TIME

COOKING

none

blender

cup cider vinegar chunked small onion stalk

celery

chunked

tbsp low sodium tamari tsp honey tsp dry mustard 1/8 tsp paprika Place

all

smooth HELPFUL diced and

in

blender

jar

Blend

until

Refrigerate

HINTS

potatoes

cut

well

ingredients

into

makes

good

Use

about

medium potatoes

cubes

Refrigerate

Pour until

the

dressing

for

This

dressing

serving

over

cooked cook

toss

them to

mix

RUSSIAN

SERVINGS PREPARATION

need 3/4

cup 1% cups 1/8 cup

DRESS INC

makes

nUn

TIME

clips

mm

TIME 10 needs time to chill

COOKING

blender

vinegar

water

lemon juice

onion

Tbsp

dry

Tbsp

honey

mustard

tsp garlic powder tsp paprika dash pepper optional tsp

agaragar

Combine

jar

vinegar

Blend

until

water lemon juice and onion in blender smooth Pour into saucepan Add

remaining ingredients

10

minutes

stirring Chill before

Cool ator

HELPflJL

blend

HINTS

with

If little

Cook

over

frequently

serving

it

medium-low Remove

Keeps

well

heat

heat

from in

gets too thick in the water before serving1

about

refriger

refrigerator

VEGIE

SALAD

DRESSING

SERVINGS

TIME

PREPARATION

need

quart

mm

20

blender

T1ME

COOKING

none

green pepper tomatoes carrot

peeled

cucumber green clove 1/8

cup

tsp bunch

tsp tsp

onions garlic lemon juice pure

parsley marjoram basil

Chop vegetables Add lemon juice

water

seasoning

vegetable

if

blend and

in blender

spices

necessary

to

make

smooth

until

Add

small

amount

the

dressing

right

consistency HELPFuL your

HINTS

choice

broccoli choice

of

Good

lettuce

zuchini

lettuce

over

etc

add or

sprouts

salad

Use

mushrooms

vegetables

of

your

of

HERBED

VINEGAR

SERVINGS PREPARATION

DRE55ING

makes

cup

510 minutes

TIME

for

34

days

then before

refrigerate using

or other pure cup apple cider vinegar clove garlic quartered Tb chopped chives fresh cup if cup

fresh

chopped

mint

cup

fresh

chopped weed

parsley fresh cup if

tsp Pour Add

34

dill

into Shake

jar with tight fitting well to blend Refrigerate

blend

flavors

vinegar

herbs to

days

HELPFUL

HINTS

vegetable

vinegar

Good

on

Strain tossed

before

salad

lid

using

or

salad

Os

LEMON

CARL

SERVINGS PREPARATION

TIME

cider

cup

water

tbsp

lemon

cucumber

cups COOKING

TIME

blender wine

or

makes

mm

15

need cup

DRESSING

vinegar

juice

cut

in

cut small onion garlic cloves

chunks in

chunks

tsp pepper optional tsp celery seed tsp dill weed tbsp parsley flakes Put

all

smooth

ingredients

Refrilerate

into

blender

Keeps

well

jar

Blend

until

in refrigerator

none

VEGETABLE

SAUCE

FOR

5ERVINGS PREPARATION

TIME

15

GRAINS

4-6

mm

COOKING

TIME

mm

40

water

cup

onion

chopped

garlic pepper

clove green bunch

crushed chopped into

Igocoli cut Pittoea .âhtippsd

and

sterna

flowers

tsp basil

tap

oregano

tsp

thyme

lb Saute

utes cook

sliced

mushrooms onion

and

in water

garlic

Add green 10 minutes

pepper Add

such

rice

as brown

HELPFUL

HINTS

garlic

Then

ping

the

10

and

continue

Add mushrooms and Serve

bulgar

min

over

whole

polenta

etc

cook

cook

an

grains

the onion and Begin by chopping while they are cooking finish chop This will cut down remaining vegetables

preparation tuted Add cooking

about

and tomatoes-

broccoli

seasonings

ing another 10 minutes additional 10 minutes

for

ones

time long

Other

cooking

next

vegetables ones with

short cooking

may be

substi

onion medium ones last

so

SPAGHETTI

SERVINGS

Tbs

mm

45

green celery

tsp

in

garlic

thc

hours

spaghetti

spaghetti

HELPFUL

FlINTS

eggplant

One

large tuted for

Steam with

and

you like eggplant saute with the other

of

the

fresh

for

in

about

fork

tomatoes

28

tomatoes Cut

large

hour

re

about wheat

add

and

dic

some

vegetables may be substi

oz

serving over Remove halr

Try in

squash pot with Pull

and

all

510 minutes

can

Place

whole

spinach spaghetti whole wheat spaghetti

If

squash

spaghetti

Try

for

or

Cook

spinach

uncovered

spaghetti

over

basil

celery mushrooms minutes Add the

Simmer

veqetable

delicious

seeds

tsp

green pepper water for 10

5erve

tomatoes

chopped bay leaves

pressed

maining ingredients

ed

fresh

sliced

oregano

onion

sauce tomato

puree

pepper chopped stalks chopped cloves

hrs

tomato

Contadmna

chopped

garlic

dish

TIME

COOKING

cups

lb mushrooms

are

main

as

water

onion

Saute

people

TIME

PREPARATION

SAUCE

23

out

inches

cooked

of

water

strands

5ERVINGS TIME

PREPARATION

onions

lb mushrooms

cups cups

6ITihèd

tomtoes

tsp

oregano basil

Saute

parsley

onions

light1y tomato sauce hour

with stir

spaghetti

or

HINTS

Freezes

well

or

like whole

of

water

.-

and

tomatoes

fork

sauces

May May

spices

and

Serve

Stir

breaking up low heat about whole

over

in

to

one

wheat

spaghetti made

be he

cup

minutes

ten

Simmer over

vegetable

wheat

mushrooms in

tenderabout

occasionally

HELPFUL

you

mm

flakes

garlic

until

matoes

60

chopped

auce

Tbs

TIME

COOKING

crushed

tomato

tsp1

dish

chopped

garlic

cloves

main

as

mm

45

SAUCE

TOMATO

MARINARA

cooked

thicker

ahead

and

longer

Also

try

reheated

than over

one whole

hour

if

grains

macaroni

SG

PIZZA

SERVINGS

makes

enough PRFPARATION cups

tomato tomato

cups

Lap tsp tsp tsp

spread in

nun

COOKING

TIME

15

mm

sauce paste

oregano garLic powder onion powder all

low

HELPFUL

10

cups

pizzas

for

has

Combine over

TIME

SAUCL

ingredients

heat

HINTS or

as

refigerat.or

about

15

Use

as

and simmer saucepan minutes to blend flavors in

pizza

substitute for

several

sauce

ketchup weeks

for

as

sandwich Will

keep

SG

KETCHUP

SERVINGS PREPARATION

1/8 1/3

TIME

oz

cand.omato

cup

cider

cup

water honey

tsp

saltreduced

tsp

oregano cumin

COOKING

TIME

none

paste

tamari

tsp

1/a

tsp

nutmeg

1/8

tsp

dry mustard

1/8

mm

cup

vinegar

tsp

1/a

10

makes

tsp

garlic

powder

small bowl Empty the can of tomato paste into Add the vinegar and water Stir until very well

mixed

Add

HELPFUL

HINTS weeks

several

the

honey Will

tamari

keep

in

and

spices

Mix

refrigerator for

well

ENCIILADA SERVINGS

TIME

PREPARATIDN

30

SAUCE

makes

about

cups

mm

COOKING

TIME

35-40

mm

water

cup

Onion

chopped

cloves

garlic

cup

chopped

cup

water

crushed chili

green can

tomä4es 1g 28 oz tsp basil tsp ground cumin tsp ground oregano

Tb

tamari

lbs

arrowroot water

cup Place

cup

Saute

saucepan toes

well

add

with

the

along for 15 Add

water

minutes

to

the

about

them green Mix

tomato

and

onion

minutes

10

and

the

in

large

Chop to the

the

toma

pan Simer spices tamari in cup water

chili the

garlic

juice

and

mixture

the

Dissolve the arrowroot

Add to the tomato mixture stir water Simmer about 10 minutes longer over ring well Serve with very low heat stirring occasionally in

cup

vegetable

or bean

grains or

pasta

HELPFUL

HINTS

to make

Buy

make

batch

up

enchiladas

Bean

polenta

enchiladas of corn

package of Refried

are

whole

great

tortillas

Beans

chop

and

easy

bunch

of

frozen

at lake tortilla time place green onions Remove one side only it on the heated sauce line of On the saucy side spread carefully

few green onions roll sprinkle on and place in baking dish seam side up tortilla are used and down Repeat until all tortillas Pour the enchilada sauce lined up in baking dish refried

over

beans

them

Bake

at

350

for

30

minutes

SG

SPICY

MEXICAN

TOPPING

68

SERVTNGS

TiME

rEPARATION need

cooked

1g 1g

TIME

COOKING them

beans-prepare

onion

or two

day

mm

30

before

chopped

carrots

clove

win

30

sliced

thinly

garlic

pressed

tsp chili powder 3/4 tsp cumin 3/4 tsp oregano cut

zucchini

pepper

green

Tbsp

and

arrowroot

Cook

HELPFUL

about

corn

and

bread

Itts or

good also

tacos

cucumbers chili

good Use

alfalfa .salsa

until

of

cup

cumin

cover

water

cold

mixture thickened

often

Mix

in

used

he

brown

for many different rice or stuffed into pita

filling

as

chopped

sprouts over the

Remove

amount

with

zucchini Cover and

arrowroot

stir

can

over

small

Add

well

Mix

pot

powder

chili

minutes

20

Add

large

minutes

beans in

in

Add

10

about

This

Its

dishes

green

Cook

arrowroot

HINTS

garlic

heat

low

heat

Mix

and

pan from heat Return to heat

Remove

well

tadas

or cornstarch

over

oregano

stir

beans

carrots

onion

green pepper cook over low to

cubes

chopped

cookedtdney

cups

ater

inch

frozen-cfbTh

cup

ace

into

green

for

chapatis

onions

tomatoes

toppings Spoon desired top if as

or

some

tos

BUTCHS

CHILI

SERVINGS

TIME

PREPARATION

mushrooms

chapped sliced

optional

garlic

crushed

cloves

oz

chapped

peppers

green

canned

tointOs tomgjsauce

cups

chili

Tbsp Tbsp

broken

powder

and

water

into large

sinner over low heat Continue to cook ingredients al

and

pot

for over

hour

low

bo41

to

Bring

rem

Add

heat

.ing

addition

an

hours

HINTS

HELPFUL

Add

cup

frozen

during last hour of cooking and reheated May be cooked This makes the beans sired to

up

tanari

beans

cover

hours

water

onions

Place

TIME

COOKING

beans

cups

15

mm

kidney

dried red

cups

lb

30

blend

soaking

cooker hours

corn kernels

Chili longer

to

chili

good made ahead dothan hours if

is

softer and

allows

flavors

time may be reduced by slow beans overnight May also be made in Cook on high 6-8 Add all ingredients at once

more

low

Bean

cooking

1214 hours

CHILI

MEXICAN

SERVINGS

TIME

PREPARATION

10

SAUCE

makes

about

cups

mm

COOKING

TIME

10

mm

tQmatqSauce

cups

water

cups

Tbsp whole wheat flour tsp garlic powder Tbsp chili powder blend Mix

water

2/3

wheat

cup flour

12 minutes Mix

the

about

10

garlic powder and whole Cook over low heat about

saucepan stirring constantly

powder in 1/3 Add to the flour sauce

heat

to

HELPFUL

in

tomato

the

Return

the

chili

dissolve Add

with

and

Heat

to

cup

Remove

water

hot

mixture cup

Stir

water

boiling

Mix

stirring

from

heat

Stir

to

mix well to

frequently

minutes

HINTS

Keeps well the amount

Serve

over

in

refrigerator

of

chili

powder

burritos Quite for

or

enchiladas

spicy

reduce

milder sauce

LO-

ORIENTAL

TOMATO

SERVINGS PREPARATION

onion

small cup

water

cup

whole

mm

20

qt

makes COOKING

TIME

1520

mm

sliced

wheat

flour

water

cups

oz

TIME

SAUCE

ornato paste

tsp Tbsp

grated tamari

Saute

the

whole

wheat

onion

until

vegetables

in

flour

ingredients minutes

root

ginger

Cook

cup Stir and

water to

stir

thickened

for

mix over Serve

minutes

well

Add

medium over

Add

the

the

heat

grains

remaining about 1015 or

steamed

GINGER

SERVINGS

cup

about

TIME

PREPARATION

SAUCE

15

mm

COOKING

TIME

10

mm

tamari

water

cups

Tbsp sherry optional Tbsp grated fresh ginger

1%

root

cup chopped green onions clove garlic crushed

Ttsp Mix

all

and

stir

10

of sauce

cups

arrowroot

mixed

ingredients over

in

cup

together

medium heat

in

until

water Cook saucepan about thickened

minutes

HELPFUL

HINTS

may be added over rice or Keeps

well

12

packages

for more

noodles

flavor

of dried mushrooms if

Mix

with

in refrigerator

do

desired

vegetables freeze

steamed not

Serve

SZECHUAN

SERVINGS PREPARATION 3/4

cups

onions

fresh

TIME

mm

10

Tabasco

arrowroot

or

ginger

root

finely

ingredients until medium heat Serve

HELPFUL

HINTS

Tabasco

and

makes

grated

chopped

sauce

all

minutes

Also

COOKING

lowsodium tamari

green

over

cups

water

cornstarch

Combine

makes

mm

TO

Tbsp Tbsp Tbsp tsp

10

TIME

SAUCE

over

This

less good

in

sauce

Cook

boils

and

rice

other

grains

or

very if

spicy

and

stir

thickens

mixture

is

ginger

saucepan

sauce

Use

milder you prefer for steamed vegetables

about

less

sauce

GINGER

WHITE

SERVINGS

cups

nut

milk

makes

mm

TIME

PREPARATION

or

rice

SAUCE cups

COOKING

first

Stir

in ingredients until heated through Add cornstarch frequently

cook

and

medium heat

stir

or steamed

until

thickened

vegetables

10

nun

milk

tsp grated fresh ginger root tsp low sodium tarriari Tbsp cornstarch mixed in cup Combine

TIME

water

saucepan about

mixture Serve

over

Look

over

minutes Continue whole

to

grains

WHITE

NUTTY

SERVINGS

rice

or

arrowroot

about

cups

TIME

COOKING

15

him

milk

or cornstarch

water

cup Place

nutmilk

the

with

cornstarch

nutmilk until

Cook

over

HINTS

minutes

to

in

If

you

thicken

often Seasoning

suggestions

Tbsp tamari tsp onion powder tsp tsp tsp1

basil dill cumin

saucepan1

arrowroot

Mix

or

Add liquid medium heat stirring frequently Season as desired

water

thickens

it

HELPFUL 30

milk

nut

Tbsp

mm

TIME

PREPARATION

cups

makes

SAUCE

to

form

cook but

it you

smooth

over

low

wont

heat

have

to

it

may

stir

tsp tsp tsp

tarragon

tsp tsp tsp

thyme

basil marjoram

oregano sage

Tbsp tanjari tsp onion powder tsp ground ginger tsp garlic powder

as

to

take

OR1ENAL

SPICE

SERVINGS PREPAHA1

lbs

onion

Combine the

untii

COOKING

TIME

20

mm

arrowroot

saltreduced

tsp tsp tsp

Add

mm

TIME

cups

water

cups

Tb

ION

makes

GRAVY

tarnari

powder

ground

ginger

garlic

powder the

water

remaining ingredients

Cook

the

arrowroot

thickened

HELPfrUL

HINTS

grains

loaves

with

stirring Serve or

over

saucepan

in

over

low

heat

frequently vegetables

rice

or

other

burgers

SG

FRUIT

SERVINGS PREPARATION

TIME

10

SAUCE about

makes

minutes

cups

need

blender

bananas orange Tb lemon

juice

apple Peel

and

orange gredients Serve at HELPFUL baked

core

the

Peel

the

Peel and section the apple bananas Combine all the in

blender

in

and

blend

until

smooth

once

HINTS

millet

or

Serve

over

other

cereal

waffles

griddle

cakes

grains

SG

TAMARI

SERVINGS PREPARATION

makes

mm

TIME

cups TIME

COOKING

10

mm

water

cups cup

SAUCE

salt-reduced

tamari

Tbs arrowroot Tbs water

24

Place

cups water Heat to saucepan

and

cup

boiling

tamari Cook

Tba Meanwhile dissolve the Remove the tamari-water water Add

arrowroot-water

the

well until

Return to heat it

thickens

HELPFUL

HINTS

dishes

Try

vegetables

over

Its

is

for

small

minutes

arrowroot

in

Tbs

mixture from heat mixture and stir to mix

Cook

Serve

This

in

at

good

stirring

once with

many

constantly

different

potatoes casseroles or good with artichokes

grains even

SG@

LEMON

SERVINGS PREPARATION

Tbs cup

TIME

COOKING

mm

15

lemon juice and

heat about

thickens Add

cup

arrowroot

medium

Cover

mm

TIME

arrowroot

over

makes

water

Tbs Mix

SAUCE

simmer

and

HINTS

small

in

stirring

minutes

constantly Reduce

Cook

saucepan until

heat

Remove minutes Mix well Serve hot

for 10

juice

lemon

water

it

low from heat

to

vegetables such as broccoli or spinach or over steamed mixed vegetables such as carrots onions and broccoli HELPFUL

This

is

Mixed

vegetables

whole

sauce

make

main

it

good

good

wheat

dish

over

noodles

and

lemon

WHITE

MUSHROOM

SAUCE

SERVINGS

TIME

PREPARATION nut

cups

milk

15

or

mm

rice

COOKING

TIME

mm

30

milk

water

cup

onion pkg

chopped

mushroomssliced

dried

OR

lb.

fresh

15

mushrooms

sliced

tsp tsp tsp

tarragon dill thyme sherry

cup

Tbsp soak uut

cornstarch

dried excess

minutes starch

or

stirring

water until

or

arrowroot

mushrooms

in warm

water

for

water

slice

Saute

onion

Add

and

remaining

arrowroot often Mix

Add

to

white

ingredients

Bringto dornstarch

boil or

minutes in

except over

Continue

is

over

to

in

cook

corn

heat

low

arrowroot

sauce

cup for

Squeeze water for

1/3

and

cup stir

thickened

HELPFUL whole

weed

HINTS

This

good

spaghetti

noodles

or

grains

cAP

CHICKEN4LESS

ALA

KING

SEflVJNGS

TIME

PIWPARATION

onion green

peppers

3/4

cup

water

3/4

cup

whole

low

chopped

wheat

flour rice

milk

large

in 3/4

cup

flour the

sodium tamarl

oz

jar

and

chopped

milk or

nut

Tbsp

in

mm

COOKING

water

cup

In

mm

chopped

lb mushrooms

cups

.15

pimiento

pan water Then

tomari

constantly

until

pimiento

Cook

pimiento

Serve

toast

or

baked

chopped

and mushrooms onions green pepper 10 minutes Pemove from heat Blend

cook for

stir

cups nut over medium

in

Heat

mixture and hot

stir over

potatoes

boils about

rice

and

milk cup water heat stirring almost thickens

minutes whole

Stir

longer

grains

to

whole

in

heat wheat

FLOUR PREPARATION flour

cup

TIME

15

whole

wheat

miii

GRAVY COOKING

barley

TIME

1520

mm

garbanzo

water

cups

tsp low-salt tamari tsp minced onion tsp parsley flakes tsp onion powder tsp dill weed tsp basil 1/8 tsp garlic powder 1/8 tsp celery seed Place stir

flour for

from heat blend and

in

five

Add

well

cook

HELPFUL

over medium heat and dry saucepan minutes to dextrinize flour Remove

over

use

water

and

use

the

low

HINTS

vegetables

the

Add

wisk

Return

seasonings heat until thickened

Serve in

wire

over

grains

casseroles

with

or over

to

to heat

steamed

potatoes

SG

MUSHROOM SERVINGS

TIME

PREPARATION

lb

mushrooms

leeks

makes 15

mm

oregano

tsp

thyme

the

mushrooms and

leeks

oregano and thyme arrowroot and tamari with to mushroomleek

stirring

minutes

frequently

HINTS

potatoes loaves

TIME

30

mm

tamari

the

HELPFUL

COOKING

chopped

Tb saltreduced Tbs arrowroot

Add

2% cups

sliced

tsp

with

about

water

2% cups

Saute

GRAVY

Serve

griddle

for

cup

water

of

10 minutes

Mix

the

water cups Cook over low heat mixture until It thickens about 20

over

cakes

or burgers or

in

of cold

rice

or other

waffles

bean

or

grains grain

vegetables

SG

BROWN

SERVING PREPARATION

GRAVY

Makes

TiME

quarts

hourstakes inbetween

lIME

COOKiNG

45

hour to cool

steps

minutes

cup water onion Pinely whole

cup

chapped wheat pastry

5% cups water cup tamari Heat

flour

soy sauce saltreduced

in large saucepan over medium heat onion for minutes until translucent

water

aute

3end

in

the

flour and

minutes

until

After

at

is

wHttP

thickens

lightly

CUOL

well

stir

browned

cool add water medium heat Cook stirring

HEYIUL

tUNiS

sauleed

with

vegies

grains

smooth

pieces

blend

Lhrough

the

at

often too

or

gravy

high

cooking

gravy

no

speed

time

serve

Freezes

onion

over

until

thick

vegetable

vegetables

brown

heat

Place

muahrooms could chopped Use as sauce for

potatoes

steaming your rice and top with you

very if

34

Prom

onions

favorite

prefer

for

temera

Add more water

Some

the

end

Cook Remove

and

be steamed

pie with

Icy

brown

well

if

or mushroom

in blender

about

way

SIMPLE

BROWN

SERVINGS PREPARATION

Tbsp cups

whole cold

males

mm

TIME wheat

GRAVY cups

TIME

COOKING

20

mm

flour

water

tsp onion powder 1/8 tsp garlic powder tsp minced dried onion i5sp salt reduced tamari Combine over

flour

low 10

water

until

Stir

until

thickened

ingredients minutes stirring

remaining for

heat

and

Continue

well

about to

10

cook

occasionally

blended minutes over

low

Cook Add heat

SPICY

SERVINGS

makes

cups

COOKING

TIME

red

all

water add

win

Wih

tsp chili powder Tbsp tamari Tbsp parsley flakes tsp thyme basil 3/4 tsp tsp dry mustard tsp oregano tsp cumin Tbsp cornstarch or arrowroot mixed Place

15

tsmatahauce

cups cup

mm

TIME

PREPARATION

GRAVY

the

ingredients

into

cornstarch

thickened

Serve

Heat

mixture over

cornstarch

except

saucepan

in

over the

to

grains

cup

or arrowroot

medium

pan

mashed

water

heat

stirring

and

Gradually until

potatoes

or

steamed

cornstarch

may be the sauce

vegetables HELPFUL

HINTS

used

desired

to

r-

as

be

little

more

depending

qn

or less how

thick

you

want

THICKENING Arrowroot

Using Make

thin small

iii

One

to

one

three of

less Bring

heat

will

with of

the

be

water of

tablespoons

needed

liquid

to

slowly

add

as

stirring you liquid boils and

be

for

the

thickened

the do

SAUCES

arrowroot

thickens

will

ability amount

boil

to

Return

cornstarch

to

cup

thicken

desired

thickness

sane

arrowroot

so

or

usually arrowroot

on liquid depending has more thickening

cup Cornstarch

AND

Cornstarch

or

paste amount

STEWS

SOUPS

so

little

of

liquid

remove

or cornstarch to

Serve

heat at once

stir

from

paste until

SG

GAZPACHO

SERVINGS

TIME

PREPARATION

need

blender

tomato

cups

mm

30

onion

hrs

and

Tbs

wine

tsp tsp

basil

quartered green

pepper cucumber quartered

fresh

half large

jar

maining rest of

well and

whole water

pie

hold

to

ground

HINTS

two

To

peel with

pierce for 30 seconds The

skin

course meal

with

hours

in

Remove

Pour

cumin

blender

Mix

to

well

blend

and

drop

into

bread

Cover

leave

into

plunge

boiling into cold

Makes slip off easily more elaborate dinner-or or

grains

on

hot

the

Puree

will

for

re

Add

flavors

tomato

and

with

Pour

seasonings

fresh fork

along

batches

both

tomato

least

at

it

water first

enough

juice cups and the the vegetables batch Add to the first

HELPFUL

or

parsley

of

chill

vinegar

tarragon

cups of tomato juice in blender Puree well of the vegetables

Put

tamari

chervil

tsp

green onions cloves garlic cup

lemon

lowsalt

Tb-

peeled

none

chill

to

of

juice

juice

quartered

toitiatoes

TIME

COOKING

good sim-

summer

evening

so

CHINESE

VEGETABLE

48

SERVINGS

TIME

EPARATION 10

mm

30

CJAr

SOUP

COOKINC

TIME

30

mm

water

cups

1% cups mushroom liquid cup low-sodium temari sherry

cup

23

garlic

Tbsp

pkg

cloves

crushed

grated fresh dried shitake cut

onion

ginger mushrooms

in wedges inch

onions cut in stalks celery sliced

bunch

lb lb

Chinese

cabbage

buckwheat

Pour

hot

cups 15

soup to

green

minutes

pot

sliced

sPodIe8

water

the

over

Meanwhile

mushrooms 10

put

cups

bowl

in

water

in

Soak large

Bring tamarl sherry ginger and garlic Reduce heat Add onion wedges Squeeze

Add

boil

excess

sob

pieces

water

from the mushrooms

reserving

the

liquid

Add

broth discarding tough Chop mushrooms Add remaining ingredients except the stems add to broth noodles Simer over low heat 15 minutes add noodles Serve hot cook an additional 10 minutes 1% cups

to

the

HELPFUL

HINTS

people people

or

hot

This will first

course

make with

complete meal for other Chinese food for

44

CHINESE

VEGETABLE

68

SERVINGS

TIME

PREPARATION cups

assorted

pkg

dried

mm

30

chopped mushrooms

SAUCE

TIME

COOKING

mm

20

vegetables

cup inung bean sprouts cloves garlic crushed

mushroom stock

cup

water

cups cup

low

sodium tamari

Tbsp grated ginger root tsp dry mustard Tbsp chopped fresh coriander Chinese parsley few dashes tabasco sauce optional Tbsp cornstarch or arrowroot Place

Let

excess

use

mushrooms

them

over out

dried

Cut

rest

bowl

in for

Pour

minutes

15

liquid

aside

Add

crushed

the

chopped

garlic

grated

vegetables

and

arrowroot

The

in

thickened

HINTS

saucepan

and

ginger

mushrooms

remaining ingredients except Cover and simmer over low heat 10

HELPFUL

Squeeze

the

stock for later reserving cup stems and discard Chop mushroms and Place water in cup large wok or

Add

until

soften

water

off

set

or

to

of

hot

cups

mustard

dry and

cup

cold

water

Add

Serve

over

rice

buckwheat

smaller you chop the cook Some good ones to

or

vegetables use

are

or

arrowroot

Mix

cornstarch

cornstarch

minutes to

the

Add

minutes

saute

sauce

and

soba

faster

onions

stir

noodles

they

will

celery carrots broccoli round onions Chinese green pepper and snow peas Use several cabbage kinds in various combinations some is in season Try asparagus when it green

ORANGE

SOUP

SERVINGS lIME

PREPARATION

liME

COOKING

medium

acorn

butternut cups

45

minutes

squash

45

mirwites

soup

water

onion

chopped

cloves

garlic

tsp ground ginqee tsp tumerie tsp dry mustard

3/4

squash

peeled sect io ned

blender

minutes

or

orange

need

30

and

Tb

saltreduced

tamari

lb

lemon

juice

crushed

lb mushrooms chopped tsp ground cumin tsp ground coriander tsp cinnamon Cut

the

down

on

squash

in

baking

ha

dish

lengthwise and place race about 45 min Bake at 375

P1ace slightly and scoop out insides Puree in blender with the water and the orange add waLer in Heat iarqe pot until smooth cup

utes

Cool

Saute for onions garlic mushrooms and spices to the mixture Add the pureed squash 15 minutes Cook over low heat- about 30 mis Mix well pot

utes

Serve

hot

so

ONION

SOUP

SERVINGS

TIME

PREPARATION water

cups

or

Tbs

saltreduced

ponal tsp

dash

tsp Saute

or

onions

to

tow

least

30

the

Cook them about 15 cup water and tender Add cups water stock and bring to boil Reduce Add tamari Simmer covered for at

in

until

cooks

for

tamari

powder

vegetable

HELPFUL

mm

thyme garlic

minutes heat

60

mustard

dry

of

TIME

sliced

or

chopped water

COOKING stock

vegetable

onions cup

mm

15

soft

minutes more

HINTS

another

before

flavor

day

Double

serving

it

will

the

The

have

recipe

and

longer

it

freeze

some

so

GRAIN

SOUP

SERVINGS

TIME

PREPARATION 10

cups water cup uncooked

onion

rice

brown

COOKING

or

TIME

1%

hrs

barley

chopped

carrots stalk

mm

15

chopped

celery chapped garlic cru5hed saltreduced tamari

cloves

Tbs Tb tsp

parsley thyme

tsp Place ed

sage 10

cups

grain

the

water

Simmer

vegetables and

large pot add the for 30 minutes covered in

uncook After

minutes add the chopped and the seasonings Stir to blend

has

grain

Cover

flakes

cooked

simmer over

for

30

low

heat

for 60 Serve

minutes

hot

longer

stirring

HELPFUL

HINTS

Other grains

instead

rice

barley

such

millet

or

cornmeal

used

occasionally

or oatmeal

such

as

cup

may be used cracked wheat

as

combination rice

and

cup

could

also

of

be

barley

so

POTATO

SOUP

SERVINGS

TIME

PREPARATION medium

jmtatdes

wat6F

cups medium onions

leeks

sliced

mm

30

COOKING

Tbs

dill

Lsp tsp

caraway

peeled

chopped bunches

or

onions

green

seed

optional

Vegit

potatoes into large chunks water until tender about 3045 reserve the

beater

cups

remaining

or

hand

by

water Add

Mash

either

the

with

in

Add cup water for 15 minutes Add seasoningst Cook over low

minutes

to

HELPFUL

HINTS

used

place

water

in

if

pot and onions

Tb

One of

the

necessary

leeks

flavors

blend

low

Vegit

or if

cups Drain

of off

potatoes an

electric

cups of reserved po with the mashed potatoes

well

Cook

the

the

Stir

to

in

minutes

water

30

back

water

of

Cook

tato

ture

sliced

weed

Cut

with

hrs

water

cup

and

TIME

you

or

Stir sodium if

green onions tb potato mix heat

occasionally tamari

desired

prefer

about

may be Add more

thinner

soup

soj

SWEET

SOUP

POTATO

68

SERVINGS

TIME

PREPARATION

cups water medium sweet medium

onion

nun

COOKING

or

potatoes

sliced

carrots

15

TIME

1%

hrs

yams

thinly

chopped

leaf

bay

Tbsp tarnari Tbsp lemon juice tsp paprika sweet

the

Peel

cups water the carrots in

Place

potatoes Cover

potatoes

and

simmer

the

tamari

for

15

lemon

minutes

over

and

them

in chunks

large soup pot the oniun and the

low

juice

longer

cut

heat and

ahout

paprika Serve

Add bay

hour

the

leaf Add

Sirirner

II

HOT

YAMMY

SOUP

SERVINGS

TiME

PREPARATION

onions

30

mm

garlic

crushed

stalks

celery

chopped

chopped

beans

green

chopped

cups

TIME

30

mm

sliced

cloves

cup

COOKING

peeled

or

yams

squash

sweet

potatoes

or

winter

water

cups

cookS

cups

beans

garbanzo

optional

tomato

large

chopped low-sodium tamari

Tbsp

leaf

bay

tsp paprika tsp turmeric 1/8

tsp tsp

1/8

tsp

Place large

basil cinnamon Tabasco

onions soup

pot

ingredients aver

of

peas

yams

Stir

or

If

optional celery

with

Bring low heat

HINTS

HELPFUL cup of

garlic

minutes

about simmer

sauce

to

cup

chopped

water

beans

Cook

occasionally

boil

for

you

green

20

reduce

minutes

dont

have

green

pepper

any

and

over Add

yams in medium heat

the

heat

remaining

cover

and

green beans try Try carrots in place

QUICK

LENTIL

lentils

cups

onion

chopped

tsp

curry

cups

crIoked

powder rice

cookihg

by

and

onion

Add

the

in

the

heat

low

oyer .water

for about

and

powder

curry

minutes

the

cup

onion hour rooms longer0

cook

30

SOUP

onion

garlic

TbJow_sait

Place

and

barley

cloves

lb

rice

lentils

minutes

water

chopped

31b

the 60

longer

BARLEYMUSHROOM cups

SOUP

waLer

cups

Start

EASY

pressed

tamari

cooking sherry optional fresh mushrooms sliced cups

water and

garlic until barley

and

in

large

Lamar

optional Serve hot

is

Add barley soup pot Cook over low heat for

tender

sherry

Add Cook

sliced 15

mush

minutes

EASY

CURRIED

LENTIL

PEA

DR

SOUP

SERVINGS PREPARATION 10

lentils

chopped

tsp

TIME

hour

or

green

split

peas

onion

curry powder cooked rice

cups bcart

COOKING

water

cups cups

mm

lIME

by

or

over cooking peas and onion

split Add the curry

powder

and

heat

low in

the

the

the

water

rice

and

lentils for

about

cook

30

and 60

onion

minutes

minutes

longer HELPFUL

HINTS

Makes

great

cold

sandwich

spread

It

BUTCHS

BEAN SOUP

1214

SERVINGS

TIME

PREPARATION

10

mm

quarts wator cups Great Northern cup

34

small white

onions

lentils

cup

split

cup

barley herb

tsp

curry

let

rest

hours spices

makes

time

beans

beans

mix

seasoning powder

by placing

onions

rest

peas

tsp

in the

hr

hours

chopped

cup

Begin

TIME

COOKING

qts

of

the

water

Bring to

hour

Then

add

beans

white

along

boil Return

with

remove to

lentils

for

hour

Keeps well in refrigerator Makes freezes well good

the

chopped heat

from

and

heat

and

simmer for

peas

and

barley and

longer amount of large soup Cook

both kinds

This

reheats sandwich

recipo

well

also

spread

NAVY

BEAN

SOUP

SERVINGS

TIME

PREPARATION

cups

onions

TIME

3-4

hrs

chopped

celery

stalks

chopped

leaves

bay tsp1

sage

tsp tsp

oregano Bakon Yeast

added

beans

Soak overnight large pot hour let rest from heat remove Bakon for seasonings except in

water

and

bring to boil Add onions celery

Yeast

low

Simmer over Bakon

hours

Add

HELPFUL

HINTS

about

Try

tsp

For

easier cup

just

serving

before

take

COOKING

navy beans water

cups

Put

mm

early

beans

soaking

Begin

15

of

Yeast

Can

hours

be on

heat

covered

mix in

made high

slow

in

or

well

10-12

for

serve

cookerwill hours on low

seasoning vegetable of Bakon Yeast dissolve mixing pure

hot

water

Then

add

to

about

soup

in

or

BARLEY

SOUP

68

SERVINGS PREPARATION

TINE

sin

20

COOKING

TINE

hrs

cups water 3/4 cup barley tsp dill weed

optional onion chopped

tsp ctaiin large

lb mushrooms sliced lb cabbage coarsely Tbs chopped bay Put

pot

leaf

barley water Cover

cabbage

HELPFUL try

some

onions arid seasonings in large simmer soup about hours The last cooking time add the mushrooms and

and

30 minutes of the

chopped

parsley

Add more water

HINTS thyme

Try

tsp

if

necessary

vegetable

seasoning

or

MINESTRONE

MARYtS

810

SERVINGS

TIME

PREPARATION

onion

large

mm

30

TIME

COOKING

45

mm

chopped

celery cup chopped clove garlic minced

oz

28

large

water

cups

carrot

chopped

cup

tomatoS

can

zucchini chopped shredded cabbage

cups cups

inch pieces cut in green beans beans kidney garbanzo cups cooked tsp basil cup

tsp1

crumblc1

tsp bsp

chervil

sage

cup

parsley flakes whole wheat pasta

cup

frozen

cups In

large water about Add

water

cabbage simmer Bring

peas

chopped

green

to

20

boil HINTS

just before

spinach

or

saute

onion

minutes

and

for

HELPFUL

pot

white

or

bring

minutes

cover May

serving

Add

be

and

tomatoes

and

and

Add

beans

cooked Add

frozen

celery

boil

to

beans

pkg

peas

early

Freezes

spinach

in

well

zucchini

and herbs 15

the

spinach

cup garlic in crush gently

carrots

simmer about

made

chopped

Cover

and

pasta

minutes

day

and

and

longer heated

LENTIL

SOUP

II

SERVINGS

TIME

PREPARATION cup

mm

15

COOKING

TIME

60

mm

lentils water

cups

onion

chopped

stalks

celery chopped carrots chopped 1/3

cup can

barley

lb

tomatoes

tsp marjoram tsp thyme Tbsp tamari optional Place

ell

the

Cover

and

cook

HELPFUL Brown

HINTS

rice

may

ingredients over Easy be

low to

in

heat

large about

reheat

substituted

for

soup

hour

Freezes the

pot

well

barley

PA

SOUP

LENTIL

SERVINGS PREPARATION

Tilt

uncooked

cups 10 cups

water

staik

onions

mm

lflls

bay

the

the

small p2tatods 1/3 cup bailey

chopped

bay

ingredients in lentils are sort

soup about

pot and

hour

cook Remove

serving

Brown rice may be substituted for busy day Freezes wellsave eome for

HINTS

barley

chopped

parsley leaves

tsp cumin

before

60 Thin

--4--

chopped

leaves

HELPFUL

TIME

Tbsp

Combine all until

COOKING

sliced

carrots celery

30

810

PEA

501W

810

SERVINGS PREPARATION

TIME

cup

split

cup

barley dried limo beans

cup

810

cups

onions bay

Begin

tsp tsp

green peas

celery by

celery cup

seed

placing

thyme

potato

chopped

peas

hrs

basil

carrots

water

leaves

tsp

COOKING TIME

45 ioin

chopped chopped

stalks

parsley

barley and

lies

chopped

chopped

beans

in

soup pot with cups or water onion bay leaves and celery seed Cook over low heat covered for about 14 hours Then add the remain large

ing vegetables and 45 minutes longer

HINTS beansincrease well HELPFUL

for about seasonings and cook Add more water if necessary

Can also split

be

peas

made without lime Freezes cups

to

so

VEGETABL

SOUP

8la

SERVINGS

TIME

PREPARATION 10

30

mm

cut

po6tjuie

in

sliced

carrots

onions

sliced

zucchini

chopped

mediua size 23 tomatoe$ chopped

cloveWárlic onion

tsp bup

string

cut

in

Place

10

Variations cups noodles ing

Lime

barley

dill

weed flakes

parsley

crushed

pieces water

Bring

in to

mediumlow

large

boil heat

pot Add

about

Add

chopped

seasonings minutes

45

in place cups tomato juice Add cooked grains or spaghetti about 15 minutes before end of

of

cup

or

Use

water to

oregano cumin

beans

cups

Simmer over

thyme

powder

in

vegetables

Tb

mm

basil

tsp tsp tsp tsp tsp

medium sized chunks

45

salt-

cup tamari reduced

water

cups

lIME

COOKING

pot such

cup

as

cooked

or

cup

brown

broken

rice

whole

wheat

cook

spaghetti

also be used vegetables may listed above in addition or in place of the ones cup rresh or Try cup fresh or frozen peas chopped sliced leeks frozen corn green pepper added the sliced mushrooms or some chopped spinach

HELPFUL

last

HINTS

Other

minutes of cooking

time

QUINTABEAN

SERVINGS

pinto

cup

kidney

cup

lima beans

onions tsp1

basil

tsp

paprika

Place

cups water in and ilma beans

kidney

and

paprika for

and

cups add the

cumin

Add

tinue

to

bread

for

During peas

are

such

as

Then

cook

on

last

hour

slow

pot

low

about

tsp1

cumin

peas

weed

pot

soup

hour to

hour meal

more

This

also makes

hour

of

you

before

may

except

1012

cooking add

Add

pinto

add

the

black

cook

for

another

add

serving spinach

Combine use

or

all

hot

of

cup some

the

and

Con

stew

split

vegetables green

beans

chopped

cabbage the

hour

with

delicious when

beans

Try

ingredients

this in

water Cook On high 56 hours

only

hours

Serve

chunks

carrot

chopped

cooker

crock

split

lentils

the dill peas or lentils water if is too thick soup

potatoes

and

yellow dill

Continue

for

added

zucchini

After

complete

the

water

split more

HINTS

HELPFUL

seed

beans

tsp

large

bra

onions bay leaves basil seed Cover and cook over low

celery

hour water

heat Then

or

leaves

bay

black

cup

chopped

TIME

celery

cups

beans

cups

COOKING

cup

water

cups

in

beans

white

12

tsp

beans

cup

or

makes

mm

TIME

PREPARATION

SOU

10

cups

so

COUNTRY

SOUP

SERVINGS

TIME

PREPARATION

cup 10

white

time

hour

hours

navy

cups water cloves garlic

beans

crushed

chopped

onions

chopped

celery

stalks

soaking

Bean

TIME

COOKING

8lu

chopped potatoes sliced carrot

leek

sliced

optional

l6oz canoni2tO

2cupS cabbage

cdñfsely

vegetable cup uncooked elbows roni or spinach

chopped elbows

or

whole

wheat

maca

water pot with 10 cups washed beans in Remove minutes boil and simmer for Bring to Return to heat hour let rest for from heat and Add hour and simmer for cover boil to bring carrots leeks and

Place

onion garlic celery Simmer for tomatoes vegetable

minutes

elbows

or

until

and

potatoes minutes

30

easoning5

beans

and

Add

cabbage

Simmer another

vegetables

are

30

tender

pMD

WI-IDLE

SERVINGS

TINE

PREPARATION For

Basic

Sauce

WHEAT

makes

minutes cup cups

SAUCE

whole

cups

COOKiNG wheat

TIME

15

mm

flour

water

Seasonings

tsp tsp tsp

basil dill cumin

tsp tsp tsp Place Stir add

flour for

the

well

oregano sage

in

basil marjoram tarragon

tbsp tamari tsp onion powder 1/8 tsp tumeric

dry

saucepan over medium heat Remove from heat Gradually stirring with wire wisk to blend to heat cook over low heat Stirring until thickened Add seasonings as

minutes

water Return

occasionally desired HELPFUL

thyme

tsp tsp tsp

HINTS

white

sauce

sauce

takes

This By

on

makes good substitute for varying the seasonings used the different flavor for different uses

TOMATO-ONION

SERVINGS PREPARATION

onions leeks

if

TIME

thinly

leeks

cups the 60

bay

un

tsp

one

bay

pressed

Tb

and

leeks

about

15

garlic

tomatoes water leaf Simmer covered of

minutes

Remove

chdpped

cover

chopped

parsley

thyme leaf basil tamari

in

minutes

the

hrs

TIME

tbmatods

tsp

onion

transparent

cups

COOKING

Tbs

sliced

use

onions

about

large

are

garlic clove cups water Saute

mm

30

diced

available more

makes

SOUP

Add

cup water until the remaining

parsley over

low 30

thyme heat

and

for

minutes

simmer

for

fresh

homemade bread

longer HELPFUL Add of

HINTS

green tomatoes

fresh

Great

salad

28

tomatoes

for

oz

with

complete meal may be substituted

large for

the

can

VEGETABLE

BEAN

SERVINGS

TIME

PREPARATION

45

miii

tsp tsp tsp tsp

carrot zucchini

lb

green beans leeks is

in

chopped celery

parsley seed

marjoram basil oregano

best

long

rice grain brown broken whole cup

wheat

spaghetti

Place

beans

boil

remove

add

savoy

cabbage

bra

wedges cup

potatoes

cup or

TIME

23 pmatoes cut

onion--chopped

1/3

810 COOKING

cup dried kidney beans cloves garlicpressed

lb

SOUP

chopped

in

pot with quarts water Bring to from heat and let rest hour Then

onion

garlic

and

simmer for

hours

Chop

in large chunks potatoes do not peel Slice carrots inch and zucchini inch thick scrub do not peel Slice leeks and cut beans into inch Add to pieces soup pot along with seasonings Simmer

for

hour

longer

Thinly slice cabbage and add to soup along or spaghetti Simmer another 20 minutes water if too thick Add tomato wedges for 10 minutes just before serving HELPFUL

HINTS

but

other

with

rice

Add

more

the

last

Kidney beans make good rich broth bean may also be used Soup freezes well so make large batch when you have time and freeze half for use on busy day Try using some instead of the cabbage chopped spinach By chang ing the vegetables and beans used the soup can be different each time you make it meal in itself any

so

SOUPS Hints

General

Your soup recipes

varied

be

can

by

adding

grains recipe calls for and add some rice or barley 30 minutes before cups water serving about 1/3 cup grain to water than

Use more

By adding tomatoes or tomato juice to tbmatobased the flavor is changed to To

other

adapt

oil

when

recipes called

is

try

for

use

water

soup soup

instead

for sauteing when

chicken

water

use Most

or meat

stock

or vegetable

recipes

adapt

broth

very

is

for

called

instead

nicely

to

this style

of cooking Add

hour be vegetables about be finished Add medium

long

fore

cooking soup should

cooking Add

quick cooking before serving flavor

of the

to

soggy

get

about

vsgetables

vçiès

30 minutes before about

Th1s1l

vegetabIes

minutes

10

bring

without

out

the

usually can be madk early in the Good for busy days or those reheated be

youre not

horhe

salad Soups

sure just when

for dinner you

have

freee well

With

bread

complete in

the

day

and

days family will

or rolls

meal

individual

them

allowing

Soupe when

best

servings

and

BREAD

STUFFING

68

SERVINGS

TIME

PREPARATION

loaf

whoi6

cups

water

onions

90

wheè

minutes

chopped

ataks celery chopped tbsp dried parsley

Cube 300

we into

Hbsorb

or

degree

550

into

pta-baked 1%

lid in

hours To

of

lop and

save

with

winter

1530 minutes

for

FlINTS

the

covered

large

IILLPFIIL

and

at

size squash

350

degree

Place

bread

return

hours

bottom

bring

it

in

boil

breed cubes

liquid and toes for 15 minutes to

Be

or the

to

Place

hours

for

squash that has been Bake stuffed squash

cover

for

squashcut

in

Clean large

out

seeds

roasting

pan

Pre covering the bottom for 1530 minutes depending on

stuffing inside oven and bake at

sure to keep pan

dish

large winter

stuff

stringy portion one inch of water

bake

or pleth

toast

to

toasted

the

add the cooked

with

and

Combine the

saucepan Put

hrs

moisture

at

stuff

for

bowl

large Cover

sheet

baking

15 minutes

in

minutes

ror 15

3j

on

for

ingredients

cook

lake

oven

degree

maining and

bread place

the

lA

tsp thyme tap marjoram tsp sage tsp rosemary tbsp low sodium tamer sauce

bread

2-3

TIME

COOKING

while

cover 350

some water

baking

with

degree

covering

top for the

of

BRYANT

SERVINGS TIME

PREPARATION

20

mm

COOKING

TIME

60

mm

cup onions chopped cloves garlic crushed

tsp curry powder tsp cinnamon 1/8 tsp cloves 3/4

3/4

water

cups

carrots

cauliflower cup

broken

fresh

peas

tortito

IäiTsins

cup

raw

brown

large

pan

for

minutes

minutes raisins and Cook

Add and

simmer an

into

flowers

frozen

or

chqpped

cup

In

sliced

thinly

rice cook Add

the

rice

about

curry Bring

to

minutes 15

and

garlic in cup cinnamon and cloves

remaining

40

additional

onions

water cook

water carrots cauliflower boil Cover reduce heat

minutes

Stir

in

Serve

tomatoes

hot

and

peas

MUSHROOMS

CRAINY

SERVINGS

TIME

PREPARATION

need

30

mm

chopped

cloves

garlic

crushed

fpushrQqms

chopped flakes

Tbsp

parsley

cup

water

cup

bread

COOKING

TIME

30

mm

grains

cooked

onion

lb

6-8

crumbs

cup

Tbsp tamari tsp marjoram

tsp tsp

rosemary

Tbsp water egg replacer mixed in cooked grains riOs barley bulgIt7

cups

garlic mushrooms and Add bread crumbs cup water for 10 minutes from heat Mix well Remove sherry tamari and herbs In large bowl mix egg replacer with water and beat Add grain Add the cooked grains and mix well well Mix well Turn mixture to the onion-mushroom mixture In

large parsley in

into for

lightly

or it the

onions

cook

oiled casserole

dish

and

bake

at

325

minutes

30

HELPFUL also

pan

HINTS

This

may be used good

top

with try

one

as of

is

good

as

stuffing the

plain grain casserole It is for vegetables

variations

of nutty

gravy

over

CORNMEALRICE SERVINGS

TIME

PREPARATION

need

15

mm

PATTI ES

68 COOKING

TIME

40

mm

rice

precooked

corrincal

cup

water

cup

Tbo

garbanzo

cups

cooked

flour

brown

rices

boiling water Add the cook Stir to mix until water is absorbed Mix well Moisten hands with water ed rice Mix cornmeal

flour

and

Add

cup

mixture flatten it into Place on dry baking sheet patty with your hands about

Using

Repeat

until

cup

of

mixture is

all

to prevent necessary 40 minutes HELPFUL Good

HiNTS

with

Makes

ketchup

or

used

sticking

large or

gravy

moisten hands

Bake

at

3750

as

about

small patties

SAFFRON

BROWN

SERVINGS PREPARATION cup

raw

lemon

tsp

hr

rice

juice

the

rice

as

directed

When plain Brown Rice add the lemon juice and and

made in saffron about

TIME

saffron

Propare

cover

COOKING

water

cups

Tb

variable

mm

TIME

brown

RICE

proceed

when

the

dishes

HINTS

water

saffron

directed

rice cooker

10 minutes

HELPFUL

as

the

in the

Add

water

begins

well

for

begins La boil then reduce heat

This

can

also be

lemon juice and to boil usually

the

from starting Goes

recipe

with

time

Eastern

flavored

SD

BROWN

4i3

RICE

CSERWINGS

PREPARATION

TIHEt

11

mini COOKING

TIME6dt I.

onion cup

finely chopped water

cup

raw

brown

cict

water

cups

Tbsp tamari tap basil

tsp

marjoram

tsp tsp

thyme

Place

curry

powder onion

chopped

Cook

saucepan riutee

Add

boil

Add

heat

cover

minutes

rice

Stir

the

to mix

remaining

well

remaining ingredients and simmer over low heat

Let before

HELPFUL

HINTS

rest

vegetables

in

covered

water to

Bring

the

minutes

with

medium cup water in medium heat about 10

over

brown

tamari

the

and

pan

stir

lower

about

45

for 15

serving Makes

good side of your choice

dish to

serve

POTATO

SERVINGS

raw

makes

TIME

PREPARATION

onion

PANCAKES

30

good-sized

not

grated

mm

TIME

COOKING

miii

grated

large potatoes scrub well

pancakes

necessary

to

peel

lbs whole wheat flour lbs water lbs parsley chopped Mix

all

griddle

the ingredients heated to

325

flattening first

side

HELPFUL with

slightly turn

HINTS colorFul

and Serve

bowl

in

Ladle

Cook cook with

on

about an

Lightly to

8-10

griddle minutes

additional

applesauce

oil

58

Goes

on

minutes well

vegetable

SD

POTATOES

MASKED

SERVINGS

TIME

PREPARATION

mm

15

medium

potatoes

medium

onion

peeled

COOKING and

cut

into

TIME

mm

30

chunks

large

chopped cloves garlic crushed Tb parsley flakes

tsp tsp

basil thyme

potatoes

Place

saucepan Cover 30

and

Add cook

minutes

Add Beat

onions water over

Drain

garlic

medium and

Serve

Use plain in flavor change good

in

gravy

to

reserve

with

top Save

spices Bring to

heat

liquid cup hot cooking with electric mixer until

HINTS

and

cover

one

HELPFUL

use

to

the

until the back

done

cooking to the

in

large

boil about

liquid

pot

smooth1

gravy

or

sauce

Peasants

remaining

Pie

cooking

Also for liquid

to

recipes

SD

SCALLOPED

POTATOES

SERVINGS

TIME

PREPARATION 10

3D

medium potatp.ds

onions

peeled

COOKING and

TIME

hours

sliced

thbpped

nut

cups

mm

milk or

rice

milk

paprika

optional

oepper Layer

the

Sprinkle

desired

potatoes with

paprika

Pour

Sprinkle top 3750 for

and

the

with

hours

nut

onions and

in

pepper milk over

paprika

and

large on each the little

casserole

layer

potatoes

pepper

dish

if

and

onions

Bake

at

VEGETABLE

PIE

SERVINGS

TIME

PREPARATION

recipe

piza

for

mixed

cups

min

60

cut

vegetables

potato

recipe

crust

carrot

TIME

COOKING

in

broccoli

found

in

mm

hook

chunks

large

45

cauliflower

or

slices

onion

zucchini

lb

mushrooms

cup

water

Tbsp

whole

sliced

wheat

cups

nut

milk

tsp

tarragon

flour rice

or

milk

Tbsp lowsodium tarnari Tbsp parsley flakes tsp rosemary tsp thyme dash

pepper

Prepare

pizza

minutes about in Stir

15

Set water

cup in the sauce

from

aside

minutes

thickened Pour

crust

nut

and

chunked

or

prebake sliced

for

10

vegetables

Cook mushrooms sauce preparing Add flour Mix well

minutes

for milk

Place over

Steam

while

recipe

and

them

seasonings

Cook

and

stir

vegetables into pie crust Bake at 35Q0 for 45 minutes

steamed

until

TOMATO

SCALLOPED

POTATOES

SERVINGS PREPARATION cups

TIME

chopped kernels

cup

corn

cup

tomato

mm

COOKING

sliced

or

TIME

hpurs

about

slicedtoes

and

peeled

onion

20

carrots

sauce

lcupwater Tbsp Tbsp

f1our lowsodiJñIthari wholewheat

potatoes

..ayer

casserole ring Cover for

well and

15

dish

to

It

will

the

flour

Pour

at

3750

longer

HINTS

This

take

chosen

Combine

minutes

sired HELPFUL

mix

bake

and

onions

about

for to

remaining over

in

large

ingredients and

potatoes

hours

form

may also 20 minutes

vegetable

Uncover

crust

the

on

be

made

in

on

high

power

vegetables

and top

stir

bake if

microwave

de oven

MEXICAN

ZUCCHINI

SERVINGS PREPARATION

TIME

30

medium zucchini large medium

carrot onion

6-8

mm

chopped

celery

medium

thinly green pepper tomatoes sliced

Sauce

cup

tsp

chopped sliced

mild green chili dried basil

clove

tsp

salsa

garlic

crushed

prepared

mustard

vegetables as directed casserole dish all except for

and

Prepare

Combine

ingredients

the

for

the

layered vegetables Cover and over the top

minutes

mm

grated

stalks medium

60

sliced

thinly

coarsly

TIME

COOKING

Remove

cover

Place

and

and

sliced

325

at

bake

into

tomatoes

the

sauce

bake

layer

for

15

pour over tomatoes for

45

minutes

longer HELPFUL rice

HINTS

or bulgar

Serve

wheat

with

grains

such

as

brown

POTATO

GOLDEN

SERVINGS

TIME

PREPARATION

10

sin

COOKING

TINE

potatoes scrubbed white or red rose use salad potatoes do not use russet or baking potstoes

mm

5055

medium

will Preheat

slices

get oven Lay

it

grease baking

sheet

return

to

They

too

will

to

at

from

oven

HINTS

family

Serve Try

an

golden Good with

cutting

pan

potatoes

into

lsrge baking sheet 3750 for 40 mmnutee

Bake for

to

stick

Slice

on

HELPFUL

plain

3750

and

them

oven be

mushy

they

turn

the

potatoes

do

inch not

remove over and

1015 minutes done

additional

brown

when

for the homemade them

like

potato

lovers

ketchup thick

gravy

french

in

your

or

fries

for variety

SD

BROILED

ZUCCHINI

SERVINGS PREPARATION

cut

zucchini Vegit

or

little Preheat

Pure over oven

mm

TIME in

half

COOKING

broil

Place

broiler

or other

baking

from

about

minutes

pan heat

sauce

12

12

mm

lengthwise

Vegetable Seasoning the halved zucchini

to

TIME

sprinkle

halved

dish

zucchini

Broil

Serve

plain

on

inches or

with

SD

STOVETOP

ZUCCHINI

SERVINGS PREPARATION medium

green

tsp tsp tsp cup In

water Stir until

46

mm

15

zucchini

potoe celeff

TII4E

CASSERDLE

thickly

COOKING

TIME

15

celery

in

win

sliced

chopped sliced

stalks onions

sliced

basil oregano low sodium tomato

tamari

sauce

saute the onions and saucepan about minutes Add the remaining

large

gently

to

tender

mix

about

Cover 30

and

minutes

cook

over

ingredients

cup

mediumlow heat

VEGETABLE

MELANGE

SERVINGS PREPARATION

34

green

onion green

34

TIME

yellow sliced

cup

summer

cut

in

onion cover Add

mm

sqiJsLsF

quarters

inch squash into and green peppers medium heat

over

15

wiEer

tsp grated ginger root tsp ground ginger Slice

TIME

COOKING

sliced

pepper

tornates

mm

15

or

46

and

the

minutes

cook

an

about

or

slices Add

cup

minutes

additional

ginger and the until tomatoes

Place

water Reduce

large cook heat

pan wiL1 and stir

to

low

Serve

hot

minutes

tomatoes are

in

heated

Cook

and

through

stir

few

SWEET

SQUASH

68

SERVINGS

TIME

PREPARATION

begin

TIME

COOKING

rain

need

ahead

hour

acorn

30

PIE

to

mm

45

squash

cook

squash

optional raisins optional

tbsp cup

honey

tsp cinnamon 1/8 tsp allspice cloves 1/8 tsp ground 1/8 tsp mace Cut

squash

half

in

Place

stringy portion water in bottom neel

cut

and

heat

Reduce

Cover1

Bake

into

large

dish

water

heat

to

hour

chunks

to

In

Add

1520

and

inch

with

about

boiling Cook medium

of

seeds

out

Scoop

baking

in

Cover

squash

inch

wise

length

at

of

3590

large

sauce

squash chunks minutes until

tender Plade

cooked

tional baking Bake

honey dish

at

HELPFUL the

350

-L

stir for

45

HINTS

This

just

before

oven

children

c1U5

Add squash in blender jar Puree until if desired

Use

in

optional

raisins

and op

spices

smooth if

Place

in

desired

minutes may

be

dinner

chopped

dates

prepared This

ahead

placed

favorite

is

instead

and

of

the

with

raisins

in

DINNER

SQUASH

68

SERVINGS

TIME

PREPARATION

begin acorn

attn

30

TIME

COOKING

need

ahead

hour

PIE

squash

cook

to

mm

45

squash

onion chopped tbsp low sodium tamari paprika Cut

squash

in half

stringy portion water in bottom peel pan

and

Cover

Place

in

Cover

and

squash into inch of water

cut

heat

Reduce

wise

length

heat

to

dish

baking bake

about

boiling

medium

seeds

with

Conk

15-20

in

cup

of

35Q0

at

OR

sauce chunks

large

In

Add

and

inch

hour

chunks

large to

out

Scoop

squash

minutes

unti

tender meantime saute Place cooked minutes In

Add

the

tamari

Sprinkle HELPFUL in

the

Puree

paprika

HINTS

This

just

and

smooth

bake

dish

before

onion

squash

until

with

oven

the

for

nay

be

dinner

45

water

about

10

jar

onion

in

blender

Place

in

baking0dish

minutes

prepared

at

350

ahead

and

placed

WINTER

BAKED

SQUASH

46

SERViNGS PREPARATION

TIME

mediumsized

lbs lbs Tbs lbs

15

squash

mm

COOKING

butternut

TIM

60

mm

great

is

applesauce honey molasses orange

juice

tsp ground ginger tsp ground cinnamon

1/B

Peel

squash

thick ients

minutes

Lay Pour

Cut

squash

in baking over

covered

into

dish1

squash

slices Mix

Bake

about

remaining at

3500

for

inch

ingred 60

STUFFED

PUMPKIN

SER-VTNS

TIME

PREPARATION

need

prepared

Afl

mm

15

off

the

top

of

hrs

stuffing

bread

medium pumpkin or large winter recipe of bread stuffing Cut

TIME

COOKING

the

pumpkin

squash

or

squash

and

save

For

jackulantern you were going to make Place bread stuffi Clean out seeds and stringy portion Place in large roas inside cover with top of squash Like

cover

pan at

inch

with 35Q0

HELPFUL

meal

water

covering

the

bottom

of

pan

Bake

hours

for

HINTS Serve

vegetables

of

This with

and

makes

mashed

bread

or

good

pntatoes

salad

main

dish

gravy

for

assorted

festive steamed

ig

COLORFUL

MASHED

46

SEflVNC5 TIME

PREPARATION medium

20

potatoes

3-4 medium carrots

POTATOES

win and

peeled cut

COOKING

into

cut

TIME

into

1arge

large chunks

mm

30

chunks

OR medium potatoes peeled and cut into cut into large large stalk broccoli Place

There

dd

potatoes should

water

.edium

liquid by

hand

HELPFUL green

cover about

30

Bring

into

boil

to

minutes

large

the

of

Drain

or

chunks

chunks

saucepan vegetable chosen Cover and

Add

and

reserve

to the cup cooking liquid back with electric mixer until smooth

HINTS

mashed

cooking

vegetables about cups

be

to

heat

and

large

This

potato

liquid

to

use

makes

either

Children in

soup

beautiful

love or

them

sauce

the

pot

yellow

Save

recipes

cook

over

cooking Beat

or

remaining

SIMPLE

BAKED

EGGPLANT

SERVINGS PREPARATION

mm

TIME

large

eggplants

large

tomatoes

COOKING

mm

TIME

sliced

oregano basil Cut

pan

eggplant Bake at

into0 400

inch for

and

rounds

about

place

minutes

on

Watch

baking Lhem

Turn over spinkle with get too brown if desired and place basil and oregano little Return to oven and bakeS tomato slice or two on each

dont

so

they

an

additional

HELPFUL

HINTS

is

also

serve

with

where

in

It

67 minutes This

makes

very good cold Oriental Tomato

book

side dish good vegetable For something special Sauce

recipe

found

else

EGGPLANT

CREOLE

SERVINGS PREPARATION

TIME cut

eggplants

onions

into

30

mm

chunks

canneq

pressed

tdmatàes

Tbsp tsp basil tsp thyme

Saute

TIME

chopped

lowsoffium

cup

COOKING

chopped

green peppers cloves garlic cups

mm

30

tarnari

whole

wheat

onion

garlic minutes

bread

crumbs

and eggplant in green pepper cup water for Add tomatoes them with breaking up fork Stir in seasonings Cook until is eggplant tender about 20 minutes Place this mixture in large baking

dish

30

.t7

Sprinkle

minutes

with

the

bread

crumbs

Bake

at

35Qo

for

RA TAT QUILL

SERVINGS

lIME

PREPARATION

20

mm

COOKING

TIME or

large

onions

green

peppers

long

or

eggplant

large

mm

61

longer

type

round

zucchini tomato

cups

34

basil

tsp tsp

oregano

cloves

onion

Saute

in

into

plant

way

long onion

and

ger

Add

Cover

and

til

HELPFUL be

cup inch then

day

whole

slIces

slice

cut

into

inch

egg

Slice

zucchini

inch

pieces

in

slices

half Add

Saute few minutes green pepper tomato sauce and garlic and spices cook over low heat at least hour

reheated

bulqar

into green pepper water for minutes

are

HINTS

made

les

7/p

cut

vegetables

then

crushed

garlic

leaves

bay Chop

suce

This this or

wheat

wheat

well

two or

the

to

lon

un

cooked

and cooled good made ahead allows flavors to blend May is

ahead

spinach

Serve or

over

brown

flat

rice

nood

or

STEAMED

BROCCOLI

SERVINGS PREPARATION

lb

TIME

10

mm

number

of

mm

Cut into spears broccoli Slice the stalk and discard

inch

slices Wash

spears leaves

lace

along in

.o

boil

to

steam

sauce

the with

steamer Cover for

15

so

it

leaves the

rest

basket and

will of

rest of steam

Serve

as

their

the

heat

off

Cut

remove

over

reduce

minutes

servings

and

served

being

people

size of

on

depending

vary

Wash

thin

15

broccoli

amount may

of

TIME

COOKING

quickly

stems and

as

the

steam

broccoli

inch to

tough lower end the stalk into

of

water

medium-low

with

lemon

Bring water Continue

wedges

or

lemon

GREEN

HERBED

BEANS

SERVINGS PREPARATION

lb

fresh

TIME

10

mm

and

in pot

trim beans

with

under

the

tender

steamer steamer

about

small

bowl

place

in

beans

lightly

20

When

serving to

TiME

20

mm

beans

green

tsp basil tsp marjoram tsp chervil tsp parsley flakes tsp chives 1/B tsp thyme 1/8 tsp summer savory Wash

COOKING

optional Cut

into

basket

basket

minutes beans

bowl cost

and

inch

water

cups until crisp Combine the herbs in Steam

are

done

Add

the

with

Place

pieces

about

drain

herb

mixture

off

water

mixture Serve

at

toss

once

SD

CHINESE

PEAS

AM

MUSHROOMS

SERVINGS

TIME

PREPARATiON

15

nun

lb Chinese peas washed lb mushrooms sliced

Tb

COOKING and

TIME

15

mm

ends trimmed

twaari

cup water Chinese peas in the water Add sliced mushrooms 10 minutes minutes Serve at once tional Saute

the

HELPFUL

good

HINTS Try

and Cook

tsiiari

an

addi

and

onion

slices are also

mushrooms and

onion

slices

Peas

for

too

SD

SWEETSOUR

VEGETABLE

SERVINGS

TIME

REPARATION cup

30

mm

cup

lowsodium tamari

cup

water

Tbsp Tbsp

grated vinegar

tsp

honey

Tbsp

cornstarch assorted

cups

Combine

all

well

chopped

and

the

sauce

about

iO

or other

whole

grains

Start

with

Vegiteble

celery

pot with

stirring

Less

tsp

ginger add more

assorted

Start add

vegetables or wok saute the

the

well

minutes longer

stir

HINTS

the

vegetables

large

After 15 minutes

vegetables stables

except

aside In cup water

in

or sliced

below

ingredients Set

getables

HELPFUL

mm

25

crushed

see suggestions

and

TIME

ginger

clove

tsp

Mix

COOKiNG

sherry

garlic

810

6-8

onions

green

chopped

SAUTE

long

cooking

quick cooking veg Continue to cook

Serve

may be used as desired

over

if

brown

rice

desired

suggestions Long cooking onions carrots cauliflower broccoli snow peas Quick cook

ing

zucchini

green

onions

mushrooms tomatoes

bean

sprouts

Chinese

cabbage

ft

VEGETABLE

MUSHROOM

DRIED

SAUTE

SERVINGS

TIME

PSEPARATION

tsp

ginger

grated

green cup

COOKING

TIME

15

nun

mushrooms

dried

cups

mm

30

onions

chopped

sliced

thinly

root vegetables

stock

mushroom

Tbsp lowsodium tarnari Tbsp sherry or rice vinegar tsp honey optional cornstarch Tbsp arrowroot or mushrooms

Place

them water

Soak Cut

bowl

in

clip

boiling

water

DVCT

Squeeze to remove excess Chop mush stems and discard

minutes

for

15

off

the

and

set

aside

heat

1/3

cup

rooms

Pour

tough Reserve

stock

In

wok

or

large

onions ginger and green Re Add sliced vegetables minutes for Cook and stir minutes until vege duce heat cover and steam shout Mix mushroom Add chopped mushrooms tables are tender if arid optional honey stock tamari sherry or vinegar Simmer for 12 Mix well Add to vegetables desired with Tbsp water Mix arrowroot or cornstarch

pan

of

wator

Add

minutes Add

to

sauce served

about

Cook and stir vegetables Serve hot over rice thickens as

vegetable

side

dish

or

minute

noodles

until May

be

WICKED

MUSHROOMS

SLRVINGS PREPARATION

TIME

TIME

COOKING lbs

mushrooms onion chopped

pepper

green

2-4

15

minutes

60

minutes

cuL

cut

in

in

quarters

medium chunks

water

cups

leaves

bay

tsp thyme tbsp tamari cup

omatd

cup

Fresh

ground

Put

cup

water

minutes

in

hay

remaining and parsley

ground

pepper

heat

for at

becomes

thyme

few

desired

least

60

over

dish

when

used

dish

with

rice

Will as it

of

tomato fresh

Simmer

minutes

serve

slowly over until the liquid

leaves

bay

people

topping should

about

mushrooms

wine

twists

sauce Remove brown rice

HINTS

the

minutes

tamari

Add

Add

Saute

pepper

thick

hot

HELPFUL

if

water

pot

cooking

Add

the

paste

large leaves

chopped green for about 10 cooking

Continue

very

flakes

pepper

onion

chopped

low

paste

prs1ey

tbsp

Add

wine

burgundy

over

serve

main

as

rice

Serve

As

people

side

HEATHERS SERVINGS

round

onion

bunch

green

tbsp

DELIGHT

about

miii

cups

SGLICO

TIME

COOKING

mm

15

Shitake

chopped

onions

garlic

cloves

20

mushrooms

dried

pkg

makes

TIME

PREPARATION

MuSHROOM

grated

chopped

crushed fresh

root

ginger

sherry

cup

cup low sodium tamari cup mushroom stock

1/3

water

cups 1/3

Place

mushrooms

them Cut

cornstarch

cup

Soak

off

sized

bowl

in

Place

chopped

Saute

for

aside

round

onion

minutes

Add

mushrooms

the

garlic

Add

the

mushroom

well

stirring

cup

cups

boiling

Strain

and

reserve

IL

in

saucepan

cup onion and

chopped

ginger stock

green sherry and

and

water

water chopped

tamari Heat

to

bite

mush

cup

with

4r

Mix

boiling

frequently

separate bowl Add to water

thickened

ove

water

stock

room

In

Pour

15

Set

pieces

arrowroot

minutes Squeeze to remove excess stems and discard Chop mushrooms into

for

tough

or

Serve

mix the

sauce

over

cornstarch Continue

whole

grains

to

or

arrowroot

cook

and

stir

in until

MEDITERRANEAN

MUSHROOMS

6B

SERVINGS

TIME

DREPARAIIfJN large

onion

leek

sliced

stalks

clov.ss

garlic

cuwhite

crushed

flakes

ground

pepper mushrooms arrowroot

repare mushrooms if

aside

wedges

leaves

thyme leaf

hole

mm

wine

parsley

Tbsp

25

sliced into

cut

kmat..bes

lbs

TIME

sliced

celery

bay fresh

COOKING

sliced

carrots

Tbsp Tbsp

mm

25

optional

or cornstarch cleaning

by

and

removing

stems

Leave

cut in half4 Set they are small otherwise In saute the onion large pot leek carrots

Stir celery and garlic in cup water for 10 minutes in wine to and seasonings tomatoes Bring boil lower and add Simmer over medium heat prepared mushrooms low

heat

for

arrowroot

minutes

10

or cornstarch

mushroom mixture

thickened well

goes as

an

your ready to the

Serve

over

pasta

with

rice

or

other

This

dish

is

whole also

Also

grains

very

good

to

cold

appetizer

HELPFUL for

while

Mix stirring occasionally with water Slowly add cup Cook and stir until stirring

HINTS

5ave

next

batch

use

Save

mushrooms

while

the of

of

spaghetti

some the

stems

the

sauce

preparation other

mushrooms time

vegetables

Freeze by

are

and

chop

until

preparing

cooking

MIXED

MILD

VEGETABLE

60

SERVINGS

TIME

PREPARATION

onion

sliced

apple

peeled

garlic

clove

30

and

mm

CURRY

COOKING

TIME

45

mm

chopped

crushed

tsp grated ginger root tsp mustard seeds tsp turmeric tsp ground cumin tsp ground coriander powder 1/B tsp chili cups

tsp

waLer lemon

juice

pptaL5s

peeled sliced

canot

cauliflower

eggplant cup

chopped

chopped

to.mflo

head cup

and

cut

into

flowers

chopped

peas raisins large pot saute onion apple Stir for minutes cup water

In in

and

for

stir

minutes

stirring

constantly

in

juice

garlic in

the

and

ginger

spices

to cup water bring sauce thickens slightly

Add

until

cook

boil Mix

Cover carrots and tomatoes Add caul for 10 minutes stirring occasionally and cook 10 more minutes Continue to cook iflower and eggplant Serve hot 10 more minutes and raisins cook Add lemon

Add

potatoes

peas

over

rice

HELPFUL also

.L

1%

HINTS

good

cold

This as

is

salad

mild

rather

sweet

curry

Its

BOILED

DINNER

SERVINGS

TIME

PREPARATION

onions

hour

celery

leeks

sliced

cloves

garlic

selection

of

hours

chopped crushed

large can Jomatoe bay leaves

lemon sliced tsp tarragon

28

oz

marjoram

or

water

quarts prepared and quickcooking

mbine

TIME

chopped

stalks

quarts

COOKING

all

vegetables

vegetables vegetables

ingredients in

large

see

soup

hour

suggestions

the

except

pot

long-cooking

quarts

Bring

prepared

boil

to

hints

under

reduce

prepare the vege tables Longcooking vegetables should he left in very large pieces Quickcocking vegetables should be cut and

heat

in

simmer

chunks

add

the

add

the

minutes

for

After

the

broth

Meanwhile

has

been

longcooking vegetables quickcooking vegetables To

serve

simmering Simmer for Simmer

spoon the vegetables the broth for another

for

hour

for

another

onto

large such as

hour Then 30

Reserve platter use If be made out of some desired gravy may soup making of the broth Measure cups broth into saucepan heat Mix cornstarch arrowroot in or Tbsp cup cold Remove pan from heat Stir the cornstarch water mix ture into the broth Return to heat and cook and stir until

thickened

Serve

with

the

vegetables

79F

BOILED

DINNER

CONT HELPFUL

HINTS

Longcooking potatoescut onionscut

half

in in

carrots-cut

celerycut

vegetables Quickcooking zucchinichunks

vegetables

in in

turnips-cut

sunchokescut

in

peas

quarters half

pieces green beansI brussel sproutswhole

pieces half in

wintersquash-cut

broccoli-flowers cauliflowerflowers

half in

large

chunks

mushroomswhole

okrawhole cabbagecut

in

eighths

VEGETABLES

DILLY

SERVINGS

TIME

PREPARATION

onions large

cut

large

can-toffl

Tbsp

parslë3 dill

Place over May

inch

in

inch

slices

cut

in

inch

cubes pieces

28 oz

flakes

weed

oregano

ingredients medium heat for

be

hours

crushed

in

all

HELPFUL

served

hot

HINTS

reheated

hours

on

or

in

be

made

slow

high

large

hours cold

Freezes

May

ingredients 12

in

cut

eggplant

green peppers cloves garlic

tsp

TIME

COOKING

sliced

zucchird

tsp

mm

3D

well in

cooker

about

pot

Cover

stirring

May

slow Cook

hours

be on

low

cook

occasionally

made

cooker

and

ahead Combine

heat

for

and all

10

ZESTY

PEPPERS

SERVINGS PREPARATION

onion

TIME

15

46

mm

COOKING

TIME

15

mm

sliced

green peppers stalks celery

sliced sliced

water

cup

tsp basil tsp tamari cups

clove

low

sodium

tomQtre$JJce

garlic

crushed

large saucepan with onion peppers and celery in minutes the water Cook and stir over medium heat for

Place Stir heat

TM

II

in remaining ingredients Serve 10 minutes longer

Cover

hot

cook

over

medium

NOODLES

CHINESE

VEGETABLES

WITH

SERV1NGSt

TIME

REPARATf0N

lb

46

whole

dried

tsp cups

Add

thinly

sli.ced

sherry

about

vegetables

rice

or

vinegar

stock cups

noodles

water Reduce

chill

Place

In

and

discard

and wok

grated

Cut

Soak

10

low minutes howls

in

for

15

for

Mix over

Ma

well

stock

HELPFUL

heat

served

tarnari

boil

to

Bring

medium be

the

to

either

HINTS

Some

10

hot good

and

snow

peas

such

snow

as

peas

sterns

aside

Set

onions

green

mushrooms

and

Add

the

cooked

Add

the

reserved

sherry or vinegar heat Cover and cook

minutes

until

liquid

is

absorbed

cold

vegetables

to

use

celery Chinese

carrots green beans asparagus snow peas Use either all one vegetable bage broccoli combinations

cup

Squeeze

the

Add

rinse

the

Reduce or

to

Drain

strips Add water

minute

hoiing

Pour

Cut

for minutes Cook and stir vegetables Cook and stir minutes longer noodles

mushroom

Stir

into

cup

to

minutes

Reserve_stock

heat

Saute

ginger

Simmer

mushrooms

pan

large

or

heat

Heat

large pan. to medium

mushrooms

boiling water over them L0 remove excess water If

iii

Cover

noodles

and

ginger tamari

low-sodium

separate well

chopped

grated

the

sohuhoodle

buckwheat

or

mm

20

mushrooms

mushroom

Place

TIME

COOKING

spaghetti

fresh

Tbsp Tbsp cup

wheat

onions

green

nun

45

celery and carrots and Chinese cabbage

or

cab

use

asparagus

and

CHINESE

CABBAGE

WITH

BEAN

SPROUTS

SERVINGS

TIME

PREPARATION

lb mushrooms

sliced

cloves

minced

tsp

garlic

fresh

grated

cups

Chinese

cups

bean

In

large the

Stir

COOKJNG

ginger

TIME

15

mm

root

water

cup

in

15 mi

stirring

shredded

sprouts

pot

water

to mix

cabbage

mushrooms garlic and grated ginger minutes Add remaining vegetables

cook

for

well

Cover

occasionally

and Serve

steam

hot

about

10

minutes

ORIENTAL

VCGçTABLES

SERVINGS

TIME

PREPARATION

sliced

onions bunch

Tb

ground onion

iii

serving

size

pieces

to

ginger powder ano

boil

Add

liquid

and

broccoli

low

heat

for

and

tamnari

tamari

Add

to

stir 15

cook

once

rings Cover

HINTS

Serve

other

grains

Oriental Replace

Spice Gravy broccoli with

beans

mix

Add

to

minutes

Cook and

cook

ever

wedges

more

coat

Mix

Serve

at

vegetable dish or over also be served with

as

May

found ether

cauliflower

pot

large stir

tomato

minutes

just

rice

or

onions

to

minutes for

into

spices sliced

separate

HELPFUL

green

mm

powder

garlic

water

Cover

25

wedges

saltreduced

tsp tsp tsp

with

cut

in

TIME

COOKING

water

cup

Bring

cut

mm

rings

in

broccoli

tomAEob

Put

1U

elsewhere

vegetables

snow

in

booklet as

such

peas

it

SAUTEING

PREPARATION

TIME

TIME

Chopped

vegetables

broccoli

ped

variable such

515 minutes

as

green peppers

etc

little

onion

OIL

carrots

mushrooms

Place

WITHOUT

variable

COOKING

onions

VEGETABLES

water

use

cup

the bottom

of

vegetables as needed

and

vegetablee

become

for example of water

for

in

large pan or skillet cook on low heat until little too

extra water dry while

HELPFUL

cup

inch Add

pan

chop in

chopped

tender

may be

added

Stir ii

cooking

call

This can be used whenever HINTS1 for sauteing in oil Lowsalt tanari

used

on

recipe may be

some occasions

SD

HOW

TIME

PREPARATION COOKING

TO

size

Variable-5-15

basket

vegetables

steaming zucchini

broccoli

about

inch

the

steamer

basket

Add

the

reduce

in

the

vegetables

heat

to

HELPFUL

HINTS

Refer

vegetable

cooking

peas

sprouts green

to the

basket

Cover

mediumlow Cook until less or

usually

to

vegetable

Stock times

Kitchen

for

ones snow

any

Place your saucepan Bring the water to pan

tender

Your

fit

to

15 minutes

under

to

good

cauliflower

brussels

of water

Add

pan

opens

especially

carrots

beans

and

collapsible

minutes

pot

Chopped

boil

VEGETABLES

Variable

TIME

steamer

STEAM

to

find

cooking

times

approximate

ITALIAN

GREEN

BEANS

SERVINGS

TIME

PREPARATION

lb

Tbs

fresh

water

onion clove

Tb Wash

green

thinly

garlic

parsley and

trim

15

mm

COOKING

TIME

sliced crushed

flakes

beans

Cut

into

inch

pieces steam until

inpot with steamer basket and While beans crisptender 1520 minutes heat

onions

the

water

garlic

and

are

done

are

cook

Sautc the small saucepan When parsley about 10 minutes in

water place mixture ing bowl and add the oniongarlic Serve at once mix beans

mm

beans

Place

ing

1520

drain

off the

in

serv

Toss

to

MD

HOW TO COOK BEANS Sort

beans

through

and

or cover

overnight remove from to

Bring mer until

Cl

Lentils

Red

the

Water

peas

beans

cups

beans

cups

Gsrbanzos Black-eyed Black

do Turn

if

need

lemon

Yield

hr

cups

hre

cups

hrs

cups

1-2 hrs

cups

cups

hre

cups

cups

hr

cups

cups

1%

hre

cups

prosoaking

Try juice for seasoning leaf or onions bay chopped

powder

sim

let

Time

stew--add chunks of soup into during laet 30 minutes of cooking

seed and chili

and

necessary

bean

tables Use

peas

beans

not

cups

cover

cups

beans

White

heat

Add more water

cuó

split

Prosoak beans well water bring to boil let rest for one hour

with and

cover lower

tender

Beans

Pinto

heat boil

rinse

beans

cumin

and

dill and

vege

celery green

pepper

garlic

MD

SLOW-COOKED

SERVINGS PREPARATION

cups

minutes

1012

hours

water

cups

all

cook

ingredienfs on

low

for

cooked

1-ELPELIL

HINTS

May

about

hours

Times

cooker

slow

cooker

hours

Use

Stir in

any

Cover recipe

beans

for

slow

in

1012

calling

your

makes

BEANS

dried beans

Zcups

and

TO

TIME

COOKING

Place

TIME

DRI

also

be

given

cooked may

on

vary

high

for

depending

on

MD

REFRiED

BEANS

48

SERVING5 TiME

PREPARATION

early

Begin

soaked

pintos must minutes after

30

be pintos

are cooked

raw

cups

chopped

garlic

cloves

Cover to

cumin

ground

coriander

boil

Cook

pintos

Drain

off with

Heat

small

Add

save

and

Add

cook

mashed

and

chapat.is brown rice

low

over

HINTS

seasoning lent cold

or

Do all

pintos

or

in

Soaking Add above

desired

sandwich

and

about

day

directed if

beans heat

tortillas

on

as

or

gravy

and

in large pinto waLer saucepan cook over low heat about garlic and

Serve

proceed

stock

soup

amount

well

overnight

for

overnightor bring hour let rest hours until soft

masher

potato

onions

HELPFUL

and

about

covered

minutes

with

Soak

from heat

water

mash

optional

water

with

remove

minutes

crushed

ground

pintos

hours

dried

beans

pinto

onion

tsp tsp

10

Pintos2 Refied30

TIME

COOKING

Refried

Mix

seasonings 20 minutes bread

pita

slow

cookereither

time omitted

tsp beans

or

Then

vegetable

make

an

excel

spread

MD

GARBANZO

SERVINGS PREPARATiON

TIME

PUREE

makes

minutes

15

cooked

TIME

COOKING

takes

cooked

Tb

lemon

tsp tsp tsp tsp

Tb

the

freeze

beans

flakes

beans May

bean

be

cooking

and done

mix

ingredients to blender Also some water

all

in

liquid

may

the

be

added

to

make

it

consistency

HINTS

HELPFUL to

and

juice

parsley

creamy

Use

beans

cook

once

at

garlic powder onion powder ground cumin

gether

ature

to

already

basil

Puree or

garhanzo

using beans

hours lots

do

cups

cups

to

blend

fill

crackers

or

Let

stand

flavors

pocket pita

an

Use

breadt

hour as

at

pita

temper

room

sandwich Use

spread as

dip

for

MD

PITA

STUFFED

68

SERVINGS PREPARATION

need beans

TIME

already

pkg

whole

cups

refried

recipes

15

BREAD

miii

COOKING

to

prepared

chopped

pita bread beans or gartianzo puree fourfaThlsewhere in booklet

the on

table

assemble

Spread apart add garnishes the

over

in

serving individual

in

their

Suggestion

over

mixture

bean

Place

through ies

lettuce

green pepper optional cucumber optional

grated carrot optional salsa cup Mexican style chili Heat

mm

wheat

tomatoeä chopped bunch chopped green onions 1-2 cups alfalfa sprouts or shredded chopped

15 TIME heat beans

own

pita in Fill with

desired

garnishes

heat

bowl bowls

pita

Cut as

low

Ortega

and

until

Place Let

heated

chopped

half

with

scissors

some

bean

mixture

Spoon

enjoy

veg

everyone

little

hot

Then sauce

BEAN

MIXTURES

SERVINGS

TIME

PREPARATION COOKING

15

TIME

minutes

34

rsgular

lowcooked

split peas lies beans

cup cup

cup white beans or garbanzos tsp basil

hours

cups REGULAR

if

necessary

Stir

SLOW COOKING

HELPFUL either

large

pinto white

pot and

all

ground oregano water

and

add

cumin

ground

from either

vary

more water

from cither

ingredients

may

powder

boil Bring to cook 34 hours un

your slow cooker hours on low Will

in slow

beans

chili

Stir

to

Times

beans beans

ingredients

occasionally

Add

cook for 8-10 hours on high differences

all

low cover

to

tender

TWO

Place

into

til

or

cup

cups

COOKING heat

kidney

tsp tsp tsp

water

or ITWO

Reduce

cup cup

leaf

bay

lONE

810

TWO

ONE

lONE

hours

cook

Cover

and

in about

slightly

due

to

cookers

HINTS of

onion may be added to chopped the above Also clove of recipes

garlic may be used fast meal wellgood for

crushed

vegetable

seasoning

griddle cakes

rice

if

These

later

desired

potatoes

mixtures freeze Add

Great

etc

some pure over toast

MD

BRAZILIAN

BEANS

BLACK

WITH

TIME

Tomatoes hour

must be

before

30

mm

MARINATED dried

cups

water

onion

dEANS

Place

and

hole

move

the

garlic

Cook and

garlic

Tbsp

wine

for

over

the

low

whole

Cook

an

dashes

crushed

vinegar Tobasco sauce

Add whole large pot studded with whole

in

onion

hole

chopped

each

clove

then

push

heat

about

onion

additional

in

the

the stem

side end

hours

Re

Add

ehopped onions hour until beans

tender

until

top

water

toothpick

pepper

TOMATOES over

small

with

.1

onions

clove 4-5 and

the green

chopped

whole

into

are

onion

cloves

beans

Make onion

chopped

chopped

with

pepper

cloves

cloves the

6tdmatbes

beans

chopped

green

-large

least

TOMATOES

bdhchreen

garlic studded

onions

garlic

black

cloves

large

at

serving

cups

and

hours

refrigerated

BEANS

of

TIME

COOKING and

prepared

TOMATOES

6B

SERVINGS PREPARATION

MARINATED

ready brown

Combine to

all

ingredients least

serve rice with some of the at

together

hour

Serve

Refrigerate the beans 11

marinated

tomatoes

on

SOUThERN

BLACK

68

SERVINGS

TIME

PREPARATiON

l51fluifl.T

0013

hrs

TIME

KING

beans

black

cups

BEANS

water

cups

onibn

siihedlj

sliced qreenpepper clove garlic crushed

leaF.

bay

tsporegano tsp marjoram arrowroot.optional

.iibsp.

Place

beans

a.bbii heat for

water

Reduceh.eat

cover

rwater

the

longer. Jo serving mix the Rernovehbeans

thicken

with

HINTS

Serve

This is.good

top

over

mixture

cup cold add the

slowly while.stirring return

rice...A1so..itysome..green the

bean

From.heat

onionssprinkled.oYerth.top over

the

aFrowroot

arrowrootmixture until thickened and stir HELPEUL

to

Add remaining ingredients arrdwroot Cover and continue cooking

1hours

before

pot Bring low and cookovcr

large

in

hour

for

except

and

to

brown

heat

rice

with chopped green ci the beans and

chili

salsa

spooned

LIMA

BEAN

CASSEROLE

SERVINGS

TIME

PREPARATION

mine

15

hrs

mm

45

dried

cup

onions

oz

whole

Put

lima

cover simmer

sri

Mix

bread

medium saucepan with water boil cover lower heat and

hours

Remove

from

heat

rosemary

lima beans

dish beans

crumbs

Bake

HELPFUL

HINTS

at

with

Spread and 3530

This

cup water about Add tomatoes

and

for

dish

tam

Set

aside

corn

Put

into

tomato

mixture

Sprinkle 45

may

over

with

the

bread

minutes he

prepared

tIme refrigerated until baking minutes to the baking time when this and

15

mustard the

corn

to

Drain

Lender

until

in

cooked the

crumbs

onions

paprika

of

in

frozen

cook

casserole top

wheat

Bring to for about

minutes

casserole

tomatoes

cooked

beans

Meanwhile

for

sliced

Tbsp tamari tsp paprika tsp rosemary tsp dry mustard cupscornkernels cup

beans

for

lima beans

thinly

28

can

TIME

COOKING

Add is

ahead 15

done

NOODLES

LIMRS

SERVINGS

TIME

pREpMRgTIurJ Guns

uncooked

cups

water

onions

10

stalks

celery

chopped sliced or chopped

cloves

garlic

crushed

tsp cup

chopped

limes

and

heat

noodles HELPFUL

recipe the

cooking

to

water

cover

remaining

flontinue

of

pimiento whole whedt

spirals

uncooked

reduce Pdd

tamari

thyme

cups Place

hours

or

Tbsp low sodium tsp tarragon tsp basil 14

TIME

000FIING

bans

lima

sliced

mm

and

Gook

HINTS

simmer over

ingredients until

longer

Use

noodles Either

are

large

the limas you soak time first lima cooking If

time will

only

be

about

elbows Bring

low

heat

pimiento

except

minutes

cook

pot

large

in

or

Mdd

tender or

small

boil hour

to

for

and

noodles

pimientos and about limas

15

in

minutes this

L5 minutes overnight Total can be eliminated l3

hours

PEAS

SPLIT

5ERVTh5 PREPARATION

onioj

pod

chopped

dry

carrot

tsp tsp Bring

not peeled

scrubbed

split

yellow

TIME

hr

and

chopped

peas

grated

optional

dill water

to

Serve

Add the large saucepan Sinner for 45 min split peas Sinner for 15 carrot and basil

boll

potato and Add grated

minutes

over

in

toasted

no butter whole

bread

HELPFUL

peas

COOKING

basil

onion utes grain

Un

20

toast

water

cups

cup

TOAST

slices wholewheat

covers

TIME

ON

grains

HINTS

May also be made with green split Also good over waffles or cooked whole

SLOPPY

LENTILS

SERVINGS

TIME

PREPARATION dried

cups

15

mm

COOKING

TIME

60

mm

lentils

chbpped onion carrot chopped large green cups cups

pepper wster_ tiiifo

chopped

ijIjce

Tb

piHteyflskea

bay

leaf

tsp tsp

Tb

Place

basil garlic

powder

saltreduced lentils

onions

large pot with for 30 minutes the over

pot

and

whole

tamari and

cups of water Add tomato sauce

eiamier

grain

carrots

for

bread

green Cover

pepper in and sirmier

and

seasonings 30 minutes longer Serve or muffins

or over

to

whole

grains HELPFUL Also

HINTS May well

be made

ahead

and

reheated

freezes

MD

LENTILPOTATO

PATTIES

SERVINGS TIME

PREPARATION

30

lentIlsnd

noedtcooked cup

pepper

green

up

onion

cooked

cups

40

ruin

potatoes

chopped

lentilsrnashed

masheCtatoe

cups

bread

cup

chped

TIME

COOKING

ruin

crumbs

tsp parsley tsp sage Cook Add

onion

and

to

remaining moisten patties Place 20

on

lightly

minutes

longer

then

Serve

cup water ingredients and mix

pepper

in

hands oiled turn

with

before baking

over

your

and

about

well each

shaping

sheet bake

favorite

Bake for

sauce

10

minutes

Form into

patty at

350

20

minutes

or

gravy

for

BEA\

ECHII ADAS

SERVINGS tIME

PREPARAtION

need

COOKING

Enchj.aj

TIME

30

mm

sauces

and

prepared beans

cups

Mexican

Chili

sauce

recipe

inboqfl

found

l2

mm

30

soft coiijprtjiSAs cups refried bunch green

beans

recipe found in book

onions chopped lb mushrooms chopped optional chopped optional fresh

cup

the

1Heat

or

or mexican

enchilada

warm

Jjust

kernelu

frozen corn

the

Thaw

corn

chili

tortillas

optional until

sauce in bag

until

it

is

soft

Choose choice ingredients of your there work in and place all ingredients

Prepare remaining

large area to

---

Take

cup 12

of

the

sauce

dish

baking

and

Place

spread to one

over

side

he

bottom

of

tortilla

Take

heated sauce time place it on top of the remaining This makes it easier to roll the tortilla one side only refried On the suacy side spread some Remove carefully at

beans

down

green

onions

the

the

tortilla

middle of the

tortilla

sprinkle

on

some

Roll up choose any of the options you or fold over if its toofat and place in Repeat until all tortillas seam side down and

dish dish to keep them aze used overlap as necessary in baking them Pour the remaining enchilada sauce -over folded over baking

Bake

at

HELPFUL and

3500

HINTS

refrigerate

minutes

to

30 minutes

for

This until

baking

dish

is

ready

easy to

put

Cover prepare ahead Add 15 into the oven

to

time

S--s

CHILI

SERVINGS PREPARATION 3/4

TIME

cups

dried

cups

water

onions

kidney

can

and is

frcsh

cook

rice

over

low

and

prepare have cooked

rice

maining ingredients canned tomatoes with

longerGO

hours utes

beans rice

plus

in

large

Cover pot While this

hour After beans vegetables about one hour add the re to the pot breaking up the about

one

the

fork

minutes

Continue

covered

to

then

cook 30

about

min

uncovered

HELPFUL same

or

tomatoes

water

heat

cooking

and

oz

ground cumin tsp chili powder

beans

Place

28

tomatoes

water

cup 3/4

hrs

beans

chopped crushed

chdpmd

cups

tsp

TIME

chopped

green peppers cloves garlic large

COOKING

rice

brown

cup

mm

30

HINTS cook

the

Instead beans

of

in

remaining ingredients such or other grains

millet

or

cornmeal

the

cooking

rice

with

water cups and serve the chili of

as

bulgar

use

wheat

the

the over

barley

Jk MD

LENTILRICE

BURGERS

SERVINGS

TIME

PREPARATION

hour

TIME

COOKING

to

put

30

minutes

at

325

jentila2

cup

ohorl

grain beown

Cook

together

cooked rice raw

cups

and

cups

cooked

until done snparatcly Drain elsewhere in booklet

rice

found

wator

off lentils

and

Saute

the

onion

mash in

chopped Combine the mashed

utes

oven

rice

chopped

lentils

sage

Place

and

sage

Directions

and

lentils

minutes

dried

tsp

cook

20

cup

onion

to

Moisten

hands

HINTS

Serve

potato cup water the lentils

and

on ungreased baking for 30 minutes

HELPFUL

with

rorm into

sheet

Bake

masher

mm

about

10

rice

onion

patties in

325

tomato cauce gravy or bread or in pita bread

with

Try them on whole wheat with tomato lettuce sprouts

etc

MD

CURRIED

SERVINGS PREPARATION

need

TIME

lentils

cooked

onion

15

mm

l2 tsp Tbsp

TIME

30-40

rice

mm

chopped

curry

and

chopped

powder

cups

honey cooked

lentils

cups

cooked

brown

and

COOKING

water

cup

10

4-6

cooked

large apple peeled cored cloves garlic crushed

Cook

RICE

LENTILS

onions

and

minutes continue

Add to

rice

garlic

in

garlic and cook about

cup

water

until

soft

about

Mix well curry powder minutes longer Add 3/4

cup

Cover and simmer about 15 minutes honey until Add cooked lentils and rice ore mushy apples Stir to mix well Serve when heated through water

and

the

ARMENIAN

STEW

SERVINGS

TIME

PREPARATION

cups

apricots

dried garbanzo

cup cups cup

dried

mm

injredients

soaking

begin

30

water

--

COOKING much

soaked

bens

TIME

hours

earlier in

soaked

cups

water

overnight

for

hr

in water

1ehti1s

oniohs sliced Tbsp malt syrup or molasses In

soaked

large

pan

bring

brown

rice

or other

apricots

and

their

water

to

boil Add soaked drained garbanzo beans and cup water cook for 30 to minutes Add the Bring boil and water to lentils onions pot cups Bring to boil Lower heat cover and cook about hours until garbanzos are tender Add Mix in well Serve Tbsp malt syrup over

grains

SOUTHERN

BLACI

BLANS

6B

SERVINGS TIME

PREPARATION

15

mm

hrs

TIME

COOKING

cuphlLk_be water

cups

sliced

onions

sliced

pepper garlic

green clove

crushed

leaf

bay

tsp oregano tsp marjoram Tbsp arrowroot Place

boil heat

and

beans

Reduce

hour

for the

fyr

hours

Remove

arrowroot stir

HELPFUL onions

rice over

in

heat

cover

Add

beans

HINTS

thickened

cook

Bring to over low

the

arrowroot

bean

with

heat

mixture

cup cold add the

slowly stirring return to Serve

Ood

with

aver

brown

heat

rice

chopped green the beans and sprinkled over the top-tof salsa spooned Also try some greed éhili

the

top

This

and

thicken

from

mixture while until

pot

large

remaining ingredients Cover and continue cooking

longer To serving mix the

water and

water

arrowroot

except before

optional

is

BAKED

BEANS

SERVINGS PREPARATION

using cups

TIME

cooked

cooked

15

beans

mm

pinto

beans

TIME

COOKING

kidney

or

45

mm

white

water

cup

onions

Tbs

cut

half

molasses tomato

cup

in

or

sauce

and

sliced

homemade

ketchup

chili

powder tsp mustard tsp dry Saute

the

sliced

onion

the

in

waLer

in

large

for 15 minutes Add the cooked beans and saucepan Stir gently until well the remaining ingredients

mixed blend

Cook

over

low

heat

about

flavors

eo-

LD

minutes

to

cPc

LQA

çzL

30

tb

%e\

tn fXL

MD

DAL

SERVINGS

TIME

PREPARATION

cups cups

tsp tsp tsp

cumin

or

dal

moong water

mm

15

TIME

COOKING

yellow

60

ruin

peas

split

seeds

tumeric ground cinnamon ground

tsp ground gingertsp ground coriander tsp mustard seeds 1/8 tsp ground cloves Place

the

dal

or

peas in large pot with boil cover and simmer

split

Bring to cups water Heat about 30 minutes Add

saucepan

heated

until

well

spice

mixture

for

to

minutes

30

the

and

spices

after

the

dal

Mix

well

until

it

stir has

Continue

the

dal

is

small

in

maybe 23 minutes

longer

minutes

30

all

water

cup

them Add been

to

the cooking

cook

thick

around

about Serve

hat FIELPELJL

with low

HINTS

removed

skins split

Brown

Moong

peas

work

dal

and split mung beans Yel Sometimes hard to Find

well

is

also

Good

with

Saffron

Rice

ett iVt

-c-cAnc1t

MD

BARBEQJED

BEANS

SERVINGS

TIME

i-REPARATION

use

cooked

onion green clove

tsp tsp

tsp

COOKING

pepper garlic

crushed

dry mustard chili powder cumin

turmeric saube

cooked

cups

the

onion

minutes turmeric Stir

well

15

pink

beans

for

Mix

mm

20

chopped

Tbsp uFu1phured molasses Tbsp apple cider vinegar dash or two Tobacco sauce

aute

TIME

chopped

tomato

cup

beans

ground

tsp

mm

15

Cook

HINTS

malt

kidney

and green pepper Add mustard chili to

mix

well

over

low

This

is

heat

minutes

HELPFUL

or

great

syrup

pinto

red

in

garlic

powder

cup

cumin

water and

Add

remaining ingredients until heated through about

whole

on

wheat

bun

like

sloppy joe mix with some acceptable and mustard ketchup Good Lakealong for picnics Use either hot or cold Also

good

over

whole

grains

or

try

it

as

sandwich

spread

CURRIED

BEANS

810

SERVINGS PREPARATION

need cups

TIME

mm

TIME

COOKING

hour

beans

cooked

cooked

20

small white

beans

celery diced onion finely chopped cup carrots diced clove garlic crushed green pepper diced cup

cups

water

or

bean

cooking

liquid

tsp curry powder tsp ground cumin optional Tbsp lowsodium tamari In

large and pepper

beans Pour is

pan

saute

garlic

cooking

into

baking about absorbed

HELPFUL Mash

HINTS

beans

grinder

with

for the

in

liquid

cup or

dish

Makes

celery

the

water

and

onion

water

about

and

bake

at

carrots green minutes Add

10

spices

350

Mix

until

hour delicious masher

potato best consistency

or

cold put

sandwich through

well

liquid

spread food

HOW

TO

COOK

GRAINS

Bring water to grain in cool water and drain Let Stir the water boil and slowly add grain reduce temperature to come to boil again then Rinse

low

Cook stir

Do

not

be

gummy

cgp

Grain

until

covered more than

water

necessary

Water

45

Barley

cups

60

Bulgar

cups

15

Millet

cups

45

Cornmeal

cups

30

Mix

Rice

two

together

grains

or

gether Example

rice

and

chili and

barley and beans

your

grains

or

mm

cups

mm mm mm mm

grain rice

cornmeal

will

Yield

Time

cups

Brown

absorbed

is

or

cups cups cups cups and

and or

to

bean

lentils split

or

peas

bulgar

MD

BROWN

SERVINGS

cooked

cups

TIIL

PREPARATION

RICE

None

brown

Grain Brown

raw brown

rice

lid

and

water

into

pan reduce

with

Bring boil Do for 45 minutes

gummy

to

Try

restrain

while cookingthe After not

Ricevery

minutes

45

continue

and

is

or it

about

15 minutes

rest

leave

cover

serving

at

rice

least

preferred

DO

will

15 NOT

COOKER Brown rice can Add the water first cooker rice Add more water if you RICE

your rice softer brown rice

Use

become

absorbed

cooking

Brown

will

and

yourself checking it will be fluffier for it

rice

heat

cover

front

should

HINTS

allowed to

stir

low

to

water

pan minutes before

HELPFUL

not

tightfitting

heat

the

from

Remove

Longer

soft

rice

to

cook

together

Sweet

water

cups Put

grains

grains

sticky

cup

Rice

hr

TIME

COOKING

Long Grain Brown Ricefirm separate Medium Grain Brown Rice-soft sticks Short

rice

lees

be

on

be

be

find water

it

rest 15

if

it

is

after

WHILE

cooked

then

let

fluffier

minutes STIR

longer

if

add

cooking COOKING

in the

rice brown

you would like for crunchier

MD

SAVORY

BROWN

RICE

SERVINGS

TIME

PREPARATION

onion

finely

cup

water

cup

raw

ruin

60mm

TIME

COOKING

chopped rice

water

cups

Tbsp tsp tsp tsp tsp

brown

10

tarrtari

basil marjoram thyme curry

powder

Place

onion and in chopped cup water Cook over medium heat about saucepan

minutes and

the

boil

Add

brown

tamari Add

to

the mix

well

minutes

before

HELPFUL

HINTS

vegetables

in

covered

water

Bring

remaining ingredients and simmer over low heat rest

10

remaining

the

heat cover minutes Let

with

rice

Stir

medium

pan

to

stir

lowef

about

45

for

15

serving Makes

good

of

choice

your

side

dish

to

serve

SHERRIED

RICE

SERVINGS PREPARATION

TIME

need

30

mm

stalk head

jucchini cup cup

sherry

tsp

curry

tsp

allspice

tsp tsp

herb

onions

brown

mix

rice

mushrooms wine

cauliflower

seasonings

Cook

for

garlic in cup water and minutes Add broccoli snow

are

and

zucchini and

stir

tender about through and serve

etables Heat

seasoning

cooked

sauterne

peas

powder

nutmeg

cups

cup

chopped

coarsely chopped half and sliced

in

peas sauterne wine

Saute

mm

snow

cup

cü

cut

20

sliced

garlic crushed broccoli coarsely

cauliflower

TIME

rice

cooked

onions cut in half and lb mushrooms sliced cloves

COOKING

cup sherry plus the over medium heat until veg

10

minutes

Add

cooked

rice

RTCE

MEDLEY

68

SERVINGS PREPARATION

TIME

cup

chopped

celery

cup

chopped

onions

cup

chopped sliced

cup cloves

tsp tsp tsp tsp

mm

COOKING

LIME

hours

green peppers carrots crushed

garlic

paprika sage marjoram

cups

rosemary uncooked

cups

water

cup

brown

tice

tamari

Saute

vegetables

herbs

and

Lower

heat

is

20

rice cover

absorbed

about

heat

Turn

off

utes

before

Stir in cup water for 15 minutes boil cups water and tamari Bring to and simmer on low heat until liquid

in

45

Leave

minutes

cover

on

Do

and

not

let

stir

rest

while

cooking

for 15

min

serving

3t9

QUICK

CONFETTI

RICE

SERVINGS PREPARATION

TIME

15

mm

cooked

onion

COOKTNG

TIME

mm

15

chopped

pepper

green

need rice

chopped

choppecLbroccoli

cup

cpnkerne1s

cups

chopped

tomatoes

tsp tsp

paprika

cups

cooked

oregano

Tbsp Saute

low

rice sodium

vegetables

minutes heated

optional

tamari except

tomatoes

Add

seasonings tomatoes about minutes through

HINTS

HELPFUL

Use

Frozen

paration

tine

Vegetables

sure

pieces

are

the

amount

of

time

small

in

cup

and

110 vegetables be varied may

so

they

all

water

rice

save as

cook

for

Stir

on

until

pre

desired in

Lhe

10

same

Make

FRIED

RICE

SERVINGS

TIME

PREPARATION

using

cooked

15

rice

mm

COOKING

TIME

20

mixed vegetables chopped carrots onions broccoli Examples

mm

cups

popper

green

carrots sprouts

green

carrots

sprouts

bean

onions

each

cup water

cup

cooked

cups

browifliap

Tb saltreduced tsp tsp

ground

ginger

and

soup pot over medium heat Heat

Use

tamari

dry mustard

Mix mustard

wok

if

you

ginger with to boiling until have

Add

tender

one

cooked

Continue

minutes

HELPFUL

HINTS

This

cooking

will

in

vegetables

approx

If

ntri1s they will cook rice stir until heated

well

water

cup

in small

12

each

each

cup

Mix

cup

bean

1015

the

large and cook

mm

are vegetables the faster Add

Add

until

the

heated

tamari through

hungry people for combination of vege

serve

fast complete meal Any tables may be used just keep cook quickly they

the

pieces

small so

MD

SPiNACHRiCE

CASSEROLE

SERVINGS

using

already

onion

chopped

cups

spinach

cups

cooked

Tb

TIME

small amount or water

until

45

nUn

rice

cooked

chopped brown rice

cumin sliced

tomatoes

onion

lucent

in

Add

into lightly

12

30

HELPFUL

spinach

steam

onions

and

oiled bakinq dish Layer sliced tomatoes at

HINTS

Try

gravy

from

spinach inch over

trans

until

heat

Press

square or the top

3500

minutes

Serve with

covered minutes Remove

and

barely tender about Mix the rice with the

Bake

30

tamari

tsp.

Saute

mm

COOKING

TIME

PREPARATION

it

sage

oregano

or

basil

desired

MD

LAYERED

RICE

CASSEROLE

SERVINCS PREPARATION

TIME

30

mm

need

cooked

beans

and

cups

cooked

brown

rice

white

cooked

cup cups

frozencorn

cups

canned

COOKING

TIME

45

mm

rice

cooked

beans kernels broken

tQrnatoes

up

onion.chppped garlic

cloves

crushed

Tbsp tamari tsp thyme

oz

/3

tomato

cup

paste

water

paprika Saute

the

Combine tombirie oiled

onion

with the

the

and

beans

tomato

paste

dish

in

corn

cup

water

tomatoes

and

cup

if

tamari

water

In

desired and

thyme

lightly

mixture

cups rice on the bottom bean vegetable mixture then the tomato paste Cover with the remaining cups of rice

Sprinkle

with

then

cover

casserole

garlic

the

for 30

paprikas

minuLes

layer

Bake then

at

350

uncover

For

for

45 15

minutes minutes

CASSEROLE

RICEMUSHROOM SERVINGS

TIME

PREPARATION

onions

mm

COOKING

TIME

hours

rice

brown

cup

30

chopped

lb mushrooms

chopped

or

pkg

dried

shitake

mushrooms cups

boiling

tsp

thyme

tsp

garlic

Tbsp

powder

saltreduced

onions

Saute

water

in

mushrooms

fresh

rice If heat Add

cook

tamari

cup water add to pot

and

stir

dried

using

for

minutes

for

10

and

cook

minutes

soak

them

in

using

longer Remove

longer

minutes

mushrooms

If

warm

from

water

Add minutes squeeze out excess water and chop and season Add to rice and onions cups boiling water for

20

Mix

ings bake

in

well

3590

Pour

oven

for

into 1%

dish

casserole

hours

Serve

plain

cover or

and

with

sauce

-i

HELPFUL

HINTS

utes

baking

to

May

time

be

prepared

ahead

add

about

30

min

SERVINGS PREPARATION

TIME

onions sliced tr6matoa cut green

pepper

cups

uncooked

cups

water

20

810

miii

COOKING

TIME

60

mm

in

large chunks sliced or chunked browiS

rjie

tbsp paprika tbsp low sodium tamari 1/8 tsp saffron tsp pepper optional

lb mushrooms

cups

frozen

oz

In

jar

large

sliced

green

peas thawed pimiento sliced or chopped

pan

cook

the

onion

and

tomatoes

in

cup green pepper rice the remaining water and the spices and seasonings Bring to boil reduce heat to low cover and cook for 30 minutes without stirring water

Then and

minutes

for

add

the

continue

from 10-15

heat

Add

mushrooms to

cook

Stir

in

minutes before

an

the

and

the

stir

peas

additional

pimiento

serving

to

20

once

cover lightly minutes Remove

cover

absorb

and any

let

rest

excess

for

moisture

SPANISH

RICE

SERVINGS PREPARATION

TIME

20

need precooked cooked

cups

onion green stalk cup

brown

mm

COOKINC

rice

TIME

30

mm

rice

chopped

pepper celery

chopped

chopped chopped

optional

mushrooms

green chili pepper chopped cloves garlic crushed cup

Tb

tomato

Sauce

saltriduced

timari

celery mushrooms and garlic in Use cup water about 15 minutes Add the tomato sauce tamari and the large pot Add the cooked rice green chili pepper Mix well Heat about 15 minutes Serve hot Jaute

the

onion

green

pepper

HINTS Use green chili peppers if you like spicy foods Try adding tap basil and

HELPFUL

tsp

oregano

TOSSED

GREEN

RICE

SERVINGS

TIME

PREPARATION

mm

10

Begin

TIME

COOKINC

hot

cups 14

cooked

hour

iic

brown

pepper garlic

for

rice

bunches

chopped cups green onions stalks celery sliced green clove

should be hot

rice

early

mm

10

rice

using cooked

chopped crushed

lbs water

parsley

cup

tsp

basil

tsp

psprika

tsp

dill

finely chopped

weed

tomatoe

chopped

Begin

cooking

the

begin

to

the

Saute

the

garlic

cook

green

basil

longer serving bowl to mix well utes

lightly

and

HELPFUL

HINTS

can dish

be for

minutes

about

45

for

minutes

before

you

Rice should be hot vegetables onions celery green pepper and

lbs water

in

parsley

rice

dill

and

Put the

paprika

hot

brown

the

sauteed

Then

add

the

at

This

once is

Cook

rice

the

about

in

min

large

Toss vegetables Toss chopped tomatoes

Add

serve

Add

like

hot

rice

used simple complete meal or more elaborate dinner

salad as

it

side

MD

NOODLES

AND

68

SERVINGS PREPARATION

cup

long

cups

33/4

15

whole

wheat

Cook

and

desired and

qt

in

10

in

cup

minutes

boiling

Add

Place

water

until

cups uncooked

onion

water rice

and and

dish Add the hot onion Stir to mix well Cover and bake

casserole

hour

for

HINTS Other

spinach

wheat

ñoodle

mushrooms

mushroom mixture

HELPFUL

Bake60

mm mm

tamari

tender about camari Heat to

35Q0

Saute-15

sliced

is

at

TIME

chopped

onion

noodles

COOKING

water

lb mushrooms Tbsp

mm

brown.1rIc

grain

cups

onion

TIME

RICE

Other

ii vegetables may be added such as barley grains may be used

noodles

noodles

may

be

substituted

for whole

BARLEYLENTIL

SURPRISE

SERVINGS

TIME

PREPARATION cup

barley

cup

lentils

onions

10

chopped

garlic

crushed

Tbsp

mm

lemon juice tamari

Tbsp1

In

60

water

cups

tsp

TIME

chopped

lb mushrooms cloves

COOKING

lain

ground

large

water

for

Bring about

to 45

cumin

pot LW

saute

minutes

onion Add

and the

boil cover and cook minutes until tender

mushrooms

cup

ingredients medium low heat

remaining over

in

VEGETABLES

SERViNGS

TIM

PREPARATION

AND as

mm

45

RICE

main dish COOKING

TIME

pre-cooked cooked

cups

onion carrot

Jpa

brown

cup

tsp

chopped slicod

broccoli

cup

cauliflower

cup

mushrooms

sliced

rice

sprouts

basil

sliced

sliced

zucchini

mm

tsp paprika tsp sage tsp marjoram

sliced

cup

alfalfa

45

or

cubed cup Begin Saute

mung bean with

onion

in

small

crisptender crisptendor zucchini

utes and

sprouts

and

Then

spices

or

carrot

broccoli

amount of water 8teom

in

steamer

1520 minutes

Then

and

cauliflower

cup

until

basket add

until

mushrooms

mung bean sprouts for another 10 miii add the cooked rice and afslfe sprouts Hoat for about minutes and serve

early in the day and re frigerate or cook large amount on one doy to use Rice also can be in several different recipos

HLIPFUL

HiNTS

Cook

rice

frozen

as desired Vegetables can be changed add shortwith then longer-cooking ones Begin cooking

ones

MD

BARLEYMUSHROOM

CASSEROLE

68

SERVINGS PREPARATION

TIME

onions

boiling

24 cups

tsp tsp

Tb

Saute

1.4

hrs

chopped water

thyme garlic

powder

saltreduced

to

barley

the

longer

ing water casserole 1%

HELPFUL other

tsanari

in

onions

mushrooms and

or

COOKING TIME

chopped

lb mushrooms

about

mm

barley

cup

utes

30

cup water for ten munutea add saute five minutes longer Then add pot and stir Remove from

Mix

dish hours

tUNIS sauce

and

cook

heat

for

Add

well

Add

seasonings

cover

and

bake

Can be served

as

in

is

five cups Pour

3500

min

boil into

oven

or with

for

gravy

MD

GRAIN

PILAF

SERVINGS

TIME

PREPARATION cup

30

mm

TIME

COOKING

hrs

water

onions chopped carrots green

chopped

pepper

lb mushrooms

bunch

chopped chopped

oni ins

cups

green whole grain

tsp

cumin

cups

water

top Tbs

coriander

Tb

Place

Add

the

water

Reduce

and

Place

the

covered HELPFUL baking

pot water heat

saute

to

time

pot

cook

for

and

spices

low

3000

HINTS

large for 15

and

mixture in at

tamari

in

Stir

the

millet

buckwheat

flakes

parsley

vegetables to

bulgar

saltreduced

the

chopped

cover

May be 15

the

chopped

minutes Add the grain minutes longer

boil Bring to cook 15 minutes

tamari and

casserole

for 45

Add

Add

dish

minutes prepared

minutes

to

ahead baking

Bake

up

to

un

final

time

MD

FLAKE

CASSEROLE

SERVINGS

TIME

PREPARATION cups cale

whole

cups

water

mm

30

mixture

or

wheat

flakes

grain

COOKING

try

cup

TIME

rye oat

50

nUn

triti

each

onions chopped green pepper chopped stalk celery chopped

Tbs

parsley

tsp

ground

flakes cumin

tsp garlic powder lbs saltreduced tamari Place

flakes

boiling minutes

and

water

Reduce Water

heat

Heat to saucepan for 20 simmer covered absorbed Meanwhile

in and

should be

cup water ror vegetables and saute in flakes with the cooked Mix the cooked 10 minutes Add the in quart casserole dish vegetables Mix well cumin garlic and tamari

prepare

parsley

Bake

uncovered

in

HINTS

This

HELPFUP to

the

time

final

baking

Serve

with

350

oven

for

30 minutes

up may be prepared ahead to Add 15 minutes baking

Tamari

Sauce

or Mushroom

Gravy

MO

INDONESIAN

FRIED

RICE

SERVINGS

TIME

PREPARATION

onion

chopped

garlic

cloves

ruin

30

TIME

COOKING

15

ruin

peeled

tsp

curry powder stalks celery chopped cup

greens

leafy fresh

cup cup

or

chopped tamari

chopped frozen peas green onions

Tbsp

cooked

cups cup

chopped

blender

In

Blend

minutes Add stir

cucumber combine

minute

for

wok

In

brown_rice

and

garlic

Mixture will

he

or large pan saute celery Add onioncurry mixture

tamari greens 510 minutes

Serve

onion

hot

peas Stir with

garnished

HELPFUL

HINTS

unchoi

watercress

lumpy

in

Cook

23

green onions cooked rice and

chopped

powder Set water

cup

aside for

minutes

and in

Cook heat

cucumber

greensspinach etc

Leafy

curry

mustard

and

through

greens

BULGAR

SPANISH

SERVTNGS PREPARATION

need

TIME cooked

nun beans

cup bulgar wheat bunch chopped green green cups

TIME

30

mm

onions

chopped pepper canned tomatdps and juice

any cup cooked bethiW clove garlic crushed

tsp tsp

COOKING

20

kind

paprika tamari

Combine

boil minutes

all

ingredients reduce heat and until

liquid

is

in

large

simmer

over

absorbed

pot low

Cover heat

bring

about

20

to

BLACK-EYED

PEAS

SERVINGS

TIME

PREPARATION

dried

cups

blackeyed

water

cups

onion

large

raw

cup cloves bay

TIME

hour

peas

chopped

brown

garlic

rice7 pressed

marjoram

tsp summer savory Tbsp Lamar

optional

all

cover 50

COOKING

leaves

tsp

Place

mm

15

in ingredients large pan Bring to reduce heat and simmer over low heat about

minutes

HELPFUL hours

cups

Remove

HINTS

May

on

or

high

bay be

leaves made

hours

in on

before slow

low

boil

serving cooker

Decrease

Cook water

by

LENTILPOTATO

PATTIES

SERVINGS 30

need

cooked

lentils

cup

green

cup

onion

pepper

cooked

cups

bread

cup

and

40

mm

potatoes

chopped

chopped

mashed

lentils

crumbs

tsp parsley tsp sage

Cook Add

onion

cup water about remaining ingredients and mix well

to

patties Place 20

TIME

COOKING

mashed potatoes

cups

1%

mm

TIME

PREPARATION

and

pepper

moisten

on

lightly minutes then

longer

Serve

in

hands oiled turn

with

before

baking over

your

and

each

shaping

sheet bake

favorite

Bake for 20

sauce

or

10

minutes

Form into

patty

at

350

minutes

gravy

for

STUFFED

PEPPERS

SERVINGS

TIME

PREPARATION

TIME

COOKING

minutes

45

Saute

15

minutes

Bake

60

minutes

stemmed

green peppers onion diced large

celery

cup

tsp tsp tsp tsp

chopped

auce

tomato côbked

cups

cored

chopped

lb mushrooms cup water cups

and

cup

topping

For

rice

brown

thyme sage basil garlic

powder Lhe

Cook

onions celery and mushrooms in about 15 minutes until tender Mix mato

the

sauce

mixture into med

and

bottom

from

utes

raw

cored

remaining little on the

each the

out

uncover

and

HINTS

in

refrigerator

to

baking

Variation place

of

time

the

cup of to Pack the

in

seasonings

tomato Add

sauce

about

baking dish to Cover and bake bake

for

1.5

over

the

cups

of

cup of

of

rice

corn

peppers water

prevent at

minutes

fresh

to

peppers for 45

375

May be prepared ahead until ready to bake

Use cup

and

for

green peppers that have been stem Place in baking dish Pour the of

cup of

drying

HELPFUL

rice

water

min

longer

time

of Add or

15

Keep minutes

frozen

in

MD

Ear

STEAMED

VEGIES

46

SERVINGS

lIME

PRLPARATTON

TIME

COOKING

WITH

GRAVY main

as

dish

hour 30

minutes hour

vegies

rice

first

onion

chopped

carrots

lb

sliced

inch inch

beans

green

second

1/8

thick pieced

lb broccoli cut into lb mushrooms sliced

flowers

and

stems

third

68 12

7ucchini

4-6

cups

cooked

cups

gravy

23

leaves

groups

add

cooked

brown

rice

from

group and third group

rice

brown

cups

rice

of

chopped

recipes

gravy

spice

HINTS

steam

for

for

minutes

gravy

pour flour or

minutes

1.0

46 cups

about to

Suggestions

oriental HELPFUL

coarsely

slices

second

then

23

cabbage

inch

and separate into three vegetables to steam first Beqin group for 15

Prepare add

Chinese

over

what

Serve

minutes longer Serve

over

with

the

gravy others

Substitute

more

cooking

and vegetables mushroom gravy

you

have

on

hand

Some good vegies to use your favorites brussels sprouts cauliflower snow peas Other grains may be used instead of spinach or

brown

rice

MD

PEASANTTS

68

SERVINGS PREPARATION

Toppings

IDE

PIE

so

hour

main course

cooks

mediumjiotathès

mash

with

Sauce

about

cups flour other sauces

green pepper

lb broccoli

mashed

and

gravy mushroom try tomato

coarsely carrots sliced

350

not

mashed

cups

onion

Filling

mm

3045

water

cup

butter

milk or

TINE

COOKING

gravy

or

chopped

thinly diced

cut

into

stems

flowers

and

lb

pieces green beans cut into bunch spinach torn into bitesized pieces Steam

er

except 12

inch

the

rika

baking

Add

are available

Use

into

chopped

from

until

heat

Spoon

filling

Spread

mashed

crisp tend Stir

in

into

potatoes small amount of pap Sprinkle with 30 minutes at 3500

HINTS

cut

Remove

gravy dish

cups

minutes

top

Bake

HELPFUL

15

spinach

and

spinach over

about

vegetables

lb

brussels sprouts when they favorite vegetables for filling

bite-sized pieces Use If prepared vegetables

minutes to baking

time

about

ahead

cups of add 15

MD

VEGE1ABLE_STEW

SERVJNGS

lIME

PREPARATION medium

lb

23

mm

45

potatoes

cut

onions

boiling

6El

in or

hrs

TIME

COOKING

unpeeled large cubes round onions cut in

wedges

carrots

lb

cut

cut

mucfirooms

medium inch

lb

inch

in

zucchini

in

cut

rounds

half in

half

then

sliced

thick inch

green henna cut in tomato juice mixed cups

pieces cup tamari

with

salt

reduced Place

potatoes

large

casserole

onions

dish

Pour

the

juice mixture over and little paprika at

covered

350 add

and

mushrooms and

juice mixture and basil on the

minutes

longer

HELPFUL

H1N1S

Vegetables to cooking

mixture

Serve

abouL

basil

Put

2/3

7ucchini

the

Remove and

Sprinkle Return

Lop

with

sf

fresh

in tomato

with Sprinkle casserole in oven

hours

fnr

beans

and

vegetables

tomato rika

carrots

the

from rest

little to

bread

oven of

more

the

pap

oven

for

or

brown

30

rice

may be stirred from time to time during with juice make sure they are all coated thicker sauce before To make serving

bowl Put liquid in to serving vegetables small amount of pan heat to boiling and add arrowroot arid water mixture until desired thickness remove

is

obtained

water

try

Pour

over

lbs

arrowroot

in

cup

cold

vegetables

MD

SPICY

VEGETABLE

TIE

sliced

30

nun

._

68

SERViNGS REPARATIQN

STEW

COOKING

TIME

onions

tsp chili powder Tbsp tamari Tbsp parsley flakes tsp thyme

cloves

garlic crushed chunked potatoes stalks

celery sliced carrots sliced zucchini

15

mushrooms

cup

red

oz

cup

tsp tsp tsp

wine

canned

tfiitj

broken

t9t9 saUr

Saute

onions

over

and

tsp

3/4

chunked

lb

hours

basil

dry

mustard

oregano cumin optional

up

garlic potatoes celery and carrots in cup water for 10 minutes Add wine Cover and steam for 15 minutes Add remaining ingredients Str to mix

dlly

cook

Just

over

low

heat

before

serving take mix with arrowroot cup water tinue stirring until thickened whole

lisp

HINTS

broccoli

is

Other nice

vegetables

addition

well

Stir

occasion

cornstarch

Stir

into

stew

and

Serve

over

rice

or

grains

HELPFUL of

hour

about

may

be

added

or

con

other

stalk

b%3

LAYERED

DINNER

SERVINGS

TIME

PREPARATION

30

mm

TIME

COOKING

hrs

sliced

pbfatoel

sliced lg.Thnion carrots sliced sliced pepper sliced zucchini green

frozen or fresh Fen peas frozen or fresh

cupturn cup

Optional

vegetables

mushrooms

etc

beans

broccoli

green

Sauce cups cup

tsp

sauce

tbrnatth

tamari

tsp1

tsp tsp

chili

ground thyme mustard

dry

basil

sauce

covered

together

35

in

Pour oven

over for

HELPFUL

HINTS

Other

cording

to

your

preference

and

in

oven

for

put whole grains

or

blend

tsp cinnamon 1/8 tsp oregano 1/8 tsp sage lbs parsley flakes

Layer vegetables in large casserole Use optional vegetables as desired of

powder

bread

order

Mix

hours

about may

Bake

used

ac

prepare ahead dinner Serve with

Easy

company

be

given

ingredients

vegetables

vegetables

and

in

green

to

salad

PIE

POIINTA

68

SERVINGS

TIME

PREPARATION

60

mm

COOKING

30mm filling

TIME rest 30

crust

30

trim

30

mm

time

mm

pie

Crust corn

cup

tsp

nteal

sage cumin

tsp

sp

chili

cups

powder water

cold

Filling

onion

chopped

clove

garlic pressed mushrooms sliced

lb

diced

eggplant cups

tomato

oz

tomato

bay

leaf

sauce paste

tsp

basil

tsp

oregano

cumin and chili powder in Cook stirring con Stir in the cold water saucepan oiled Pour into lightly stantly until very thick cornmeal

Combine

flat

baking from

Remove

meantime plant

in

sage

dish

Bake

and

oven

let

at

425

rest

degrees for 30 for 30 minutes

minutes in

the

garlic mushrooms and egg Add remaining in cup water for 10 minutes and simmer for 20 minutes Spoon this mixture saute

the

gredients over the cornmeal

onion

crust

Bake

at

350

degrees

for 30

minutes HELPFUL final Bake

HTNTS

baking at

350

This Cover

degrees

to the recipe may be prepared ahead and refrigerate until ready to bake

for 45

minutes

SZECHUAN

PREPARATION

begin

TIME

earlyneeds

SHISH-KEBABS

SERVINGS

810

60

mm

COOKING

to

marinate

hours

TIME

15

mm

Marinade cups

water

Tbsp Tbsp

low

green

onions

sodium tamari

fresh

tsp

root

ginger

grated

chopped

Tabasco

sauce

Vegetables lb mushrooms long

eggplant

green peppers lb small boiling

Begin

by

the

mixing

round

large

or

onions

cut

marinade

in

Set

half

aside

the

inch slices eggplant into sheet and jace them on dry baking minutes inches from broiler for

marinade

Clean

they are very the marinade

large

the

eggplant

Stir well

are

the then well

coated

mushrooms cut to

in

make

with

in

or

large

bowl

large chunks broil them about

them

Watch

and

whole

leave

half

Add Let

stand

to

unless

mushrooms

mushrooms

sure the

marinade

Add

to

and at

hours Clean the onions and temperature at least Cut the peppers into cut in half inch chunks Cut the tomatoes into large chunks or wedges Skewer the vege room

tables

in

any

very

well

on

rack

in

order you wish Place the skewers

maining marinade to the marinade medium heat

i1e

uce from

1094

the for

the

dish

baking

until

adding Mix it in

by

thickened are

vegetables the finished heat

Long

on

bamboo

Use

broiling

work

tray or from the re

broiling

Make

Tbsp well

skewers

sauce

cornstarch Cock this or

and

stir

as

use as

arrowroot over

basting as

Broil at

vegetables for 1015 minutes Baste

or

sauce

dipping least

necessary1

inches

SHISHKEBABS

SZECHUAN

CONT Watch

them

HELPFUL order

to

Serve

carefully

HINTS have

double

Make extra

sauce

Use vegetables Serve to thicken

cooked root sauce

over

the

rice

once

batch

of

the

marinade

dipping or serving Tbsp of cornstarch or for

with

also

at

if

brown

rice

desired

Spoon

in

over

the

arrow some

11

SHIEBABS

SERVINGS

TIME

PREPARATION

begin

mm

60

needs

early

6-8

Marinade cup

red

cup

lb

vinegar tomato

cup

juice

tsp tsp tsp Begin

garlic

eggplants

green

lb

tamari

powder

peppers onions

boiling

tomatpes

basil oregano mixing the

by

bowl

mushrooms

long

wine

saltreduced

cup

Cut

marinade

the

set

into

aside

in

large

inch

eggplant slices and broil them sheet dry baking minutes watch from broiler about them

them to to

marinade

the

unless and

rooms

the

Skewer

the

the

skewers

dish

HEELPEUL

wheat

Add

make

coated

any skewers

bamboo at

watch

tray

least them

the

in

broiling

on

extra

Cut

vegetables

Broil

at

to

well

are

chunks

long

minutes Serve

large

and

or

inches

from

carefully

You

they

broil

Serve

with

brown

mush

hours the

Place

heat

if

peppers

wedges choose

rack

as

marinade

mushroom

into

you

on

them

marinade

with

best

work

Add

sure the

tomatoes order

inches

leave

the

room temperature at least onions and cut in half Cut

inch

with

very Stir well

mushrooms

at

into find

the

are

they

eggplant

stand

Clean

Clean

marinade

the

Let

place

on

whole

mm

15

to

hours

marinate

3/4

TIME

COOKING

in

the baking

for

may baste

1015

them

desired

once HINTS good

dish

for

guests

or

rice

or

bulgar

special

occasion

MD

BAKED EGGPLANT

CASSEROLE

68

SERVINGS

TIME

PREPARATION

TIME

COOKING

30

minutes

3D

minutes

45

minutes

smallish round

medium or

pre-bake

casserole eggplants

carnneal

cup

tsp

gaflic

onion

large large

green

powder sliced

in

pepper

sliced

pimiento

jar cups

tgmat

rings in

rings

chopped

sauce

tsp basil tsp oregano

Slice lic

eggplant powder and

ture until

and

minutes

the

of

eggplant

dry baking Meanwhile

12 on

rings

Mix

sides are well

top

coated sheet

dish

baking of the

in this

slices

eggplant

Place Bake

3750

HELPFUL

HINTS

casserole

onions

oven

dish

peppers

for May

400

slices Lay

egqplant

in the onion

the

scatter

and

the

tomato

uncovered

45 minutes also

make it

and

at

gar

mix

onion pepper sauce basil and

Pour the chopped pimiento over all this Bake sauce mixture over the vegetables in

and

corrineal

prepare tomato

the

Arrange baked

oregano pepper

thick

Combine

pimiento

bottom

dip

slices on

breaded for 30

both

inch

sauce

be in

made in

smaller

layers then

repeat

eggplant

again

MD

ZA

SERVINGS PREPARATION cups

TIME

pizza

30

Toppings

pizza

chopped

green round

chopped chopped

4000

for

for

baking

crust

add

last

found

minutes

10

minutes

baking on

before

HINTS

are

last

the

prebaked

toppings that minutes Remove

from the

HELPFUL

sprouts

add

the

minutes

remove

onions

tomatOes

sauce

20

mm

20

onions

sliced

of

of

TIME

crust

green peppers mushrooms

of

the

COOKING

sliced

slfalfa

Spread or all

nUn

pizza

sauce

prebaked

large

large

cutting

crust

Add Bake

you prefer from oven let to

make

it

any at

rest

easier

to

pan for pizza sauce and Recipes elsewhere in the booklet

the

c5D

STUEFLD

BAKED

SQUASH

large

SERVINGS

TIME

PREPARATION

acorn

mm

3D

TIME

COOKING

hrs

1%

3500

squash

onion

chopped

lb mushrooms chopped Tb salt-reduced tamari

tsp Isp tsp

sage Lhyme marjoram cooked rice

Cut

squash

in

half

whole

cups

or

cups crumbs

lengthwise

Place in stringy portion hotlam Bake for of water in While

utes

seeds Scoop out baking dish with about

baking

Remove

more rpiniiLes

rice

or

the

has

squash

tender

mix utes

bread

HELPFUL

HT.NH

gravy

To

and

stuffing stuffing

about

baked

oven

from

remove

Rcturn

crumbs

to

oven

he

May

Fill

prepare remove from When

mix

ready hake at

each an

served

as

ahead

hake

oven to

mix

min

heal the

is the

or

stuifiriq

50

15

miii

with

squash

cool

Let Coi

with

additional

prepare

350

Add

inch

mix together wel When hour and is almost

hake

and

heat

from

and

350

at

Fiour

prepare the stuffing mushrooms in oniuns cup water tar Cook over low Add tumari and spices is

squash

for

hour

bread

and

Cook

the

wheat

fur

Prepare

dinner fill minutes

with

MD

MILLET

SERVINGS

TIME

PREPARATION cup cups

mm

main

dish

COOKING

TIME

mm

GO

water cut

potatoes

in

large

carrots

celery

bay

leaves

wedges chunks slices

large

cup

slices

large

lb mushrooms

Place

as

millet

Onions

tsp tsp

30

STEW

chopped

basil thyme large

Add millet pot over medium heat toast for about minutes Add

stir

to

constantly water to the

pot

all

the

chopped simmer for

seasonings

Cover

and

occasionally

while

cooking

HELPFUL

HINTS

Other

barley bulgar Variation Use

brown

delicious

soup

grain

24

grains

rice

cups

more

may

vegetables

hour

also

water

to

be

cups

and Stir

used

try

make

MD

MIDDLE

EAST

VEGETAB

STEW

SERVINGS

TIME

PREPARATION

mm Sn

45 15

TIME

COOKING

potatoeè

before after

1% hours

at

cooking cooking

3500

sliced

cauliflower

cut

tsp tap tap

flowers

intQ

cut in pieces broccoli onions halved and sliced

carrots

tsp tsp

Layer this

thyme

of each

tuneric

alice4

nutmeg

pressed

paprika cumin

allspice coriander

oregano

onions

3500

oven

movs

from

heat

in

of the herbs Cover

hours

oven

paste

Tbs

stir

until

thickened.

HELPFUL

casserole

and

dish

Add Pour

finished

slowly sauce

vegetable

Serve

with

seasoning

if

brown

the over

in

baking

saucepan cornstarch or

serve

HINTS

place

in

broc

Pour

into

Tbs

water

spices

casserole

When

of

and and

the

drain juices

root

tables

large

potatoes carrots cauliflower and zucchini Mix the water and

for

Make

and

cardamom

vegetables

order

ginger

clovec

garlic and all the vegetables

pure

unarjormn

cinnamon

the

coli

dill

water

cups

Tb

thickly

garlic

cloves

Pinch

sliced

zucchini

leaf

bay

re

and

arrow

to juice mixture over cooked vege

rice

Add

12 tsp

desired

MD

Ii

VEGETABLE

CHOP

68

SERViNGS

TIME

PREPARATION

TIME

COOKING

onions

crushed

sliced Chinese

leaves

celery

stalk

minutes

30 minutes

cup water cloves garlic

810

45

SUEY

sliced

cabbage

sliced

lb broccoli sliced lb mushrooms sliced cup cup cup

snow

optional

peas

green onions sliced mung bean sprouts

tbsp tbsp

tamer

sauce

sherry

optional

in

inch

pieces

cups water

56

tbsp

arrowroot

Add the large pot or wok cup water into Add water to bailing crushed garlic and heat Saute about onions celery cabbage and broccoli Put

10

minutes

Add

snow peas and about 10

cook

Dissolve

mushrooms

eprouta minutes

bean

arrowroot

pot

thickened

from

Serve

over

spaietti or buckwheat

HINTS

HELPHFUL

Bring

Gradually Return to

add

heat

rice

brown

more mine

green onions to boil and

small amount

in

heat well ture stirring Remove

Saute

tamari sherry the

water

Add the

the

of

water

cold

mix

arrowroot Stir

until

or whole

wheat

soba noodles

Prepare

rice

before

starting

to

If you Keep warm until serving while have the water boiling vege About 15 minute before ser tables are cooking ving drop the noodles into the boiling water cock

vegetables prefer noodles

return minutes

boil only

to

reduce

heat

and

simmer about

10

MD

POTATO

SCRAMBLE

5ERVING5 PREPARATION

TIME

TIME

COOKING

15

minutes

30

minutes

medium onions

sliced

carrot

sliced

thinly

salad

p$iFos

tbsp

tamari

lb mushrooms cup Saute

Remove

the

onions Add

the

and

cup water for Mix well potatoes

carrots

sliced

in

the pun at this point so vegetables Steen cover to stir occasionally

minutes tamari

then

longer

Serve

HELPFUL

HINTS

tossed

sliced

water

minutes Cover

thinly sliced

remove

Continue

salad

to

hot

goes

cover cook

add

and

can

steam

about

15

the mushrooms and

stir

about

simple green vegetable well with this

10

or

minutes

POTATO

CASSEROLE

SERVINGS TIME

PREPARATION

potatoes tomfioes carrots bunch

Combine

onion

all

the

dish

chopped

ingredients

Bakeat

minutesuncover be

sliced

onions

or

sliced

oregano basil

casserole

May

grated

water

tsp tsp

45

hours

chopped diced

green round

small cup

minutes

30

TIME

COOKING

68

served

hot

and or

350

bake

Place

degree for

30

quart for covered

in

minutes

longer

cold

MD

SWEET

SOUR

AND

LENTIL

STEW

SERVINGS PREPARATION

TIME

TIME

COOKING

30

minutes

90

minutes

bay

water

cups

potdtoeë

sliced

or

chopped

iien pepper fresh

cup

sliced

or

onion chopped carrot chopped

garliccrushed

clove

cup raw brown rice lentils cup uncooked

1/3

chopped

leaf

tsp tbsp tbsp tbsp

basil

tbsp

cider

tamari lemon

juice

molasses vinegar

tomatoes

chopped Put

rice

lentils

to

boil

Reduce Add

minutes

and

heat

onions

Simmer for 30 pepper Cook and seasonings

HELPFUL

HINTS

cover

carrots minutes an

Bring large pot and simmer for 30 and green potatoes Add tomatoes more

additional

instead

of

oz

One

16

the

fresh

30

minutes

cooking

ones

may

be

can

of

tomatoes

msy be

Other vege tomatoes desired Longer cooking

may be added as should be added with

tables ones

in

hot

Serve

used

water

added

Shorter onions tomatoes with the the

MD

CHAPATI

VEGETABLE

6B

SERVINGS

TIME

PREPARATION

TIME

COOKING

carrots

ROLLS

60

minutes

45

minutes

grated

zucchini grated onion grated 1.pOtMio

grated

bnbhes

green

lb mushrooms whole

cups

Spread cup

tamari the

of

cup center of down

each

desired

recipe

purchased frozen food before and

the

baking Add the

crisptender

Remove

or

mixture Ro11

9x12 and

sauce

baking rolled

over

for 45

the

most

dept using

potato Mix with

grated about

10

raw

chapati

up

rolls

about the

and

Repeat Pour the

up

veg

mins

Cover

place until all

remain and

bake

minutes

natural

Also For

and

Place

Using spread down

dish

May be prepared found elsewhere in at

desired

as

dish

heat

from

HINTS

be

instead

pot

season

vegetable

filled

are

ing cups at 350 degrees

ing

as

first

9x12

chapati

the

in

of

HELPFUL

in

large Simmer until

with

chapati

sauce

sauce

cup water in

1/3

chini

wheat

of

Season

Thaw

flavored

gravy

whole

etables

sauce

sauce

chapati the

seam

chopped

wheat

cupsbrown

Make

chopped

tamari

tbsp

1012

onions

use

other

ahead

food

carried

stores

in

some

variation fresh

Whole

booklet

Chapati in the

may

supermarkets

omit the

steamed

vegetables

wheat

spinach just before

zuc

lb

fill

chapati

MD

POTATO

BHAJI

SERVINGS

TINE

PREPARATION

3045

TIME

COOKING

45

46

minutes minutes

for

potatoes

30 minutes for Bhaji

45

medium potatoes water

cup

tap mustard seed onion chopped pepper

green

tuDeric

tsp1

tsp

powder coriander

ground

tbsp

chopped

lemon

juice

in potatoes small amount of water Boil

too

the

soft

Remove Put

Stir

water

seed the

about

and

skins cup

tard Add

Remove

water

and

well

Mix well

stirring

Cook

green pepper Add the tumeric Add and

frequently

juice

Serve

HELPFUL

HINTS

chunks

large

large saucepan over medium heat for

minutes

10

to mix

into

only but not until tender and allow to cool using

in

Cook

onion

Cook

from water cut

pot

covered

This

the

cook

Remove

dish

Add the

can

low

from

be

Indian

food

as

dal rice

soft

and coriander heat

heat

served

tbsp

and about stir

vegetable

win

10

in lemon

either

on your preference warm or cool depending an Indian dish and therefore goes best with such

mus

minutes until

potato chunks over

aside

Set

It

hot is

other

curry

chapatis

MD

TIME

PREPARATION

TIME

COOKING

4-6

30

cut

minutes

minutes inch

thick

sliced in

inch

half

thick sliced

then

lengthwise

thick cut

broccoli

bunch cup head

SERVINGS 30

celery

zucchini inch

CURRY

sliced

carrots stalks

VEGETABLE

fresh

or

cauliflower

onion tbsp tbsp

cut

into

stems

and

flowers

frozen

in

half

peas broken and

into

thinly

flowerettes sliced

curry powder whole wheat flour

water

cups

cup water until whole wheat flour

and

curry powder continue to stir

and for

about

add

the

while

Saute

the

sliced

onion

Add the

cups

water

in

Steam

broccoli

and

cauliflower

steam

Finally

add

the

and

steam stir

for 10 serving to make

sauce good

zucchini

more minutes

bowl

the

Mix over

minutes minutes and

add

the

longer

continue

peas Place steamed sauce

low

thickens

sauce

for

well

Gradually

Cook

stirring

until stirring occasionally the carrots and celery for

heat

in

minute

tender

to

vegetables them and

over

pour curry the vegetables are coated with the Serve over brown rice or bulgar wheat Makes meal with dal and whole wheat chapatis sure

127J MD

LASAGNA

810

SERVINGS

TIME

PREPARATION

812 oz whole

hours

chopped

cups where

whole

spinach

both

in

large zucchini

steamed

sauce

wheat

basic

sliced

Begin by making the wheat sauce While

hour

uncooked lasagna aoc4ia Tomato 5auce recipe found

wheat

recipe of Mariners where in both cups

TIME

COOKING

and

lb

about recipe

else

else

found

steamed

Mariners Tomato

Sauce

whole

and

sauces

der

are simmering wash and Steam until barely ten Chop coarsely Combine the spinach with the whole wheat sauce

Steam

the

trim spinach

zucchini

not

mushy

the

uncooked

dish

To

assemble 1/3

of

of the

10

minutes

until

the

place bottom of

tomato

sauce

tender

but

layer of 9x12 baking

lasagna

on the

noodles

Spread

Then use

about

over

noodles

the

tomato lay them over Next use the spinach mixture and spoon over sauce the zucchini 1/3 more of Repeat the layer of noodles

ture

Then

the

remaining tomato 350

degree

30 minutes removing HELPFUL time 20

and

HINTS

over

sauce

oven oven

the

top

for 30 minutes

longer

from

Let

rest about

before

This

refrigerated

minutes

and

remaining zucchini another layer of noodles

sauce

tomato

zucchini

the

to baking

dish

and

spinach

and

spread Cover and

uncover

and

mix

the bake

bake

in

for

10 minutes after

cutting

may be praparaed until ready to bake

ahead

of

Add about

time

MD

CURRIED

SERVINGS

TIME

PREPARATION

need 12

rice

cooked

whole

mm

60

wheat

ROLL

CI-IAPATI

UPS

.1012 COOKING

TIME

45

mm

Thhapati

Sauce onions

garlic

cloves

tsp tsp tsp cup

2oz Tb Tb

chopped

grated

crushed

fresh

ginger

turmeric

garam

rnasala

water can low

sodIUm

lemon

use blender optional

pureed

tornatcibs

tamari

juice

lling onion bunch

chopped green

onions

lb mushrooms chopped

cups cup

chopped

sliced

cauliflower

water

tsp cups

garam masala rice cooked

first

onions garlic and Saute for ginger in saucepan with cup water Add the turmeric and gararn masala Mix well minutes Then add the tomatoes and and let cook for 10 minutes the

Prepare

remaining to

blend

remove

sauce

water heat

filling

water

reduce

flavors

from

Saute

Place

Add

heat

and

tamari

While

the

Place

the

for

minutes

the

simmer

and sauce

onions

in Add

for

minutes

30

juice cooking

lemon is

large the

pot

Mix

and

prepare with

mushrooms

and

cup

cauliflower

and

and

mix well

remove

water

cook

to

is

tender

from

heat

cauliflower and

remaining

allow

ROLL

CHAPATI

CURRIED

Add

about

Add

the

Cont

UPS

the

garam rnasala minutes until

15

assemble rolls on each chapati mixture down the center about 2/3 To

mix well

rice

cooked

line

put or

cup

so

of

rice

roll

up

dish and place seam large chapati and rice mixture are used all chapati Repeat until Cover and bake rolls Spoon the sauce over the chapati side

at

350

for

coriander HELPFUL in

the

This do

is

HINTS

amount

cut

you

want

may

dishes baking Gararn

Whole food

to

freezing

inasala

is

to

of

and

of

purchased

stores

food

time and

then

before

make one

an

recipe and fill for later use before the

whole

Indian

curry

tsp ground coriander cumin tsp ground cloves together

ahead

prepare

of

Mix

most

may be natural

smaller dinner To make This freezes well so recipe in half

just

the

chapati

wheat

section

dish

good

baking

the

Sprinkle with chopped fresh desired before serving if

parsley

frozen

baking

in

minutes

45

or

down

store

in

spice

tsp

baking final

mixture consisting

tsp ground pepper and tsp ground cinnamon tightly covered jar

FROSTY

DESSERT

SERVINGS

TIME

PREPARATION

ips

cups Mix

freeze or

ruin

juice orange blended peaches and

peaches until

blender

or

immediately

makes

use

cups

FREEZING

fresh

or

TiME

frozen

23

hours

unsweetened

Pour into shallow trays and orange juice Remove from tray Put through grinder

solid food

processor

until

smooth

and

icy

Serve

FRUIT

GELATIN

SERVINGS

TIME

PREPARATION

needs to chill

or

other

apple

Tbsp

agar-agar fruit as desired

Bring

apple

juice

dissolved Arrange you

are

fruit

Simmer

the

fruit

on

for about

pineappleit

for

molded

Agaragar

is

like gelatin cup

Sliced

juices

liquid

juices

May

bananas

will also

not be

liquid over the gel or leave at roam

Pour

hour to

hours

about

not

fruit

fruit

gelatin

Chill

HINTS

of

mm

bottom of the mold or bowl

the

the

HELPflJL

use

15

boil Add agar and stir until ror 15 minutes Remove from heat

for

for

TIME

to

using

temperature

COOKING

serving

before

cups sliced

juice

mm

5-10

Store

in refrigerator

are good

gel

Try made with

in

gelatin

Do

combination vegetable

juice

vegetable salad tasteless sea vegetable that can be used to gel foods About tablespoon will gel Available in either flakes or powder

BAKED

APPLES

SERViNGS PREPARATION

oz

can 3/4

cups

large

tsp combine

the

the Peel Mix

the hot

frozen

dates

juice

TTME

hour thawed

concentrate

raisins

snail saucepan juice and water in top third of the apples and remove the

apple the dated

cored juice

raisins

or

apples over

uncovered times with

juice

warm

or

cinnamon

in

Serve

apple

COOKING

apples ground

Heat core

mm

20

water

chopped

cup

into

TiME

Place

apples in oven about

baking

the

apples

the

3750 in

with

dish

cinnamon in

baking

baking

hour while

dish

Baste

baking

Stuff

dish

Pour

Bake several

and

cooling

BAKED

RICE

PUDDING

SERVINGS

TIME

PREPARATION

need

cooked

cups cup

cooked

cups

rice

brown

raisins nut

10

or

milk

mm

COOKiNG

TIME

45

mm

rice

currants or

rice

milk

Tbsp honey tsp vanilla Combine cover hot

\rzi

or

all

and

ingredients

bake

cold

at

325

for

Pour 45

into

minutes

casserole May

be

dish served

APPLE

CRISP

SERVINGS PREPARATION

TiME

68 1g

apples

20

red

dates cup

pineapple

peeled

and

pitted

mm

30

cut

juice

in

12

TIME

COOKING

and

60

mm

sliced

small

unsweetened

pieces

TOPPING rolled

cups cup

whole

wheat

flour

cup not

apple

juice

unsweetened

1/3

dilute

sliced

Sprinkle over

cut

apples

apple juice ble over top bottom

concentrate

do

water

cup

Place

122

oats

oven

apples dates

in bottom over

dates and water and

tops

of

baking

Pour

pineapple

Mix

oats

and

Mix

well

with

Bake apple mixture rack for 60 minutes of

dish

flour

fork at

350

juice Add

Crum on

APPLE-OAT

DESSERT

SERVINGS

TIME

PREPARATION BOTTOM 12

30

mm

12

TIME

COOKING

mm

60

LAYER

medium apples lemon cup

crushed

cup

applesauce

pineapple

TOPPING crushed

cups

tsp

applesauce cinnamon

cup

whole

cup

and

Peel

dish Mix

slice

Drizzle over

cinnamon

list

oats the

Place

apples

juice

from

one

Mix

pineapple

apples

and

with Bake

and

flouroat at

350

in bottom

lemon

the

Combine of

flour

from applesauce Mix wheat apples1

pineapple

Spoon

top

wheat

rolled

cups

pineapple

over

bottom flour

applesauce

of

the

list and from

baking

apples

oats

and

topping

mixture Spread for 60 minutes

over

APPLESAUCE

SERVINGS PREPARATION

TIME

makes 15

an

cups

honey whole wheat

pastry

tsp

allspice

2/3

cup

TIME

COOKING

applesauce

cake

square

mm

unsweetened

cups

CAKE

mm

60

flour

Tbsp soy flour tsp baking powder tsp cinnamon tsp cloves tsp nutmeg cup

raisins or

cup

chopped

tsp In

vanilla

large

Electric together

apple

optional

bowl

mix

mixer works Add

dates

chopped

to

honey

and

well

for

honey

and

this

Mix

applesauce

smooth

until

applesauce

dry

Blend

ingredients

well

Lightly oil remaining ingredients mixing in well dish bottom and sides of an Spoon bat square baking Bake at 3500 for 60 minutes ter into pan Add

HELPFUL Serve in

HINTS

with

book

Serve

applesauce

warm

or

syrup

cold if

StoiEe

desired

in

refrigerator

recipe

found

BANANASTRAWBERRY

DEL JGHT

SERVINGS

TIME

PREPARATION

30

bananas cut Tbsp lemon juice

ripe 16

cz

package thawed quick

smooth thawed

Place

hours

unsweetened

strawberries

Mix

tapioca juice

in

blender

Blend

mixture

in

saucepan

Add

the

water

and

lemon

banana

well

and

their

Let

juice

stand

Add

minutes

Heat

until

to

Let Remove from heat frequently Then stir and spoon into dessert for 20 minutes hours until chilled about Refrigerate

boiling

cups

and

strawberries

tapioca stand

miri

up

frozen

cooking

bananas

Place

10

water

cups cup

of

T1ME CHiLLING TIME COOKING

rniri

HELPFUL

stirring

HINTS

Try

ries While

mixture

side

to

of

pan

frozen is

raspberries

cooking

release more

gently

flavor

and

instead crush

color

of

strawber

berries

on

MOMS

BANANA

SERVINGS

TIME

PFEPARATjON 2% cups

tsp tsp can

whole

15

wheat

baking

soda

baking

powder

oz

12

Mix

egg

frozen

dry indredients

apple

juice

Combine electric Bake

\\-4 cCY

replacer

at

wet

mixer

350

for

mm

loaf

COOKING

apple

mixed

juice

with

together

concentrate and

makes

mm

60

and

the

concentrate

Tbsp Mash egg and

dry ingredients Pour into lightly 60

TIME

flour

ripe bananas

tsp

BREAD

minutes

water-cj1

bananas

mix

with

replacer and water beat with wisk or oiled

loaf

pan

RICH

MOIST

FHLJJTCAKE

SERVINGS

TIME

PREPARATION

30

cup

grated carrots raisins

cup

honey

cup

chopped dates cinnamon

cup

tsp tsp tsp Cook the

TIME

COOKING

tsp

13/4

whole baking

cup bran cup

mm

45

ground cloves cups water

tsp

allspice

chopped

wheat

flour

soda

walnuts

optional

nutmeg

carrots

water

for 10

pan

dates Cool

raisins

minutes

soda

or 9x9

inch

honey Mix

and walnuts

bran Mix together well

baking

mixture loaf

mm

cups

the

flour

loaf

baking

Four

dish

and

spices together the Add

into Bake

to

the

lightly at

325

in

cari

oiled for

45

minutes

Variations the

Substitute

carrots

sins

or

use

Substitute all

dates

grated prunes

zucchini or

figs

or for

apple the

for

rai

APPLE

SERVINGS

TIME

PREPARATION

1g

jar

BUTTER

makes

mm

COOKING

about

32

applesauce

lqt

about

oz

TIME

hour

more

or

tsp cinnamon tsp ground cloves tsp allspice cup honey optional Combine

all

covered

over

blend

low

flavors

heat Pour

erat.e

Use

HELPFUL

HINTS

waffles

and

pancakes

small

amount

with

Place

ingredients

as

least

at

into

spread

on

toast

Just

to

water

thicken

container

muffins

delicious thin

Cook

saucepan

hour

covered

Also makes of

in

to

Serve

and

desired hot

or

and ref

crackers

fruit

un

syrup

rig

for

consistency

cold

BANANA

FREEZE

SERVINGS PREPARATION

need frozen cup Slice

10

frozen

bananas

TIME

none

bananas

into

bananas Serve

at

blender

once

topping

fruit for deserts

FflPFtJL

HINTS

tic

COOKING

water

smooth plain

mm

TIME

or

wrap

with

and

To

such

freeze

freeze

add

This as

water

will

be

Blend

thick

strawberries

bananas

peel

or

wrap

until Serve use

in

as

plas

StIOOTHIES

SERVINGS

TIME

PREPARATION

need

10

2-4

mink

COOKING

TIME

none

blender

bananas cup

apple

cup

frozen

juice

until

cup

freeze

freezer

34

water

or

chopped

until

Blend

to

39

apple fresh

mango

peel

peaches

juice fruit

pear

peach

wrap

in

plastic

wrap

and

place

water carob

powder

honey

until

smooth

suggestions may them thinner or

make

Fruit

smooth

bananas

Tbsp Tbsp

make

frozen

bananas

cup

These

blueberries

other

smooth

papaya

Blend

or

frozen

bananas cup

water

strawberries

raspberries Blend

or

them

thicker

be

varied

using

more

adding more water to fruit than suggested

by

in

FRUIT

DRINKS

SERVINGS

variable

mm

PREPARATION

TIME

Suggestions

given

below

make

ingredients

until

smooth

10

COOKING delicious and

STRAWBERRY-BANANA cup

serve

pineapple juice frozen strawberries

cup cup

PINEAPPLEMANGO frozen

cup

cups

fresh

cup

or peach

RAN BERRY

pineapple

cups cup

strawberries

-fresh

PINEAPPLE

drinks

immediately

orange juice fresh cut mango

PAPAYA-ORANGE

pineapple juice cut mango

cups

no

MANGOORANGE

cup banana

cup

fruit

TIME

BAN

juice

orange chopped

papaya

ORANGE

cup orange banana

cranberries

juice

cup

juice

strawberries

or

peaches

HELPFUL fruit

juice

berries

Blend

HINTS

Try

orange

pineapple

these or

simple

apple

peaches

combinations cup

papaya

fresh

pears

fruit

cup

straw

banana

RICE

SERVINGS PREPARATION

need

cup

cooked

tsp

vanilla all

1ooth HELPFUL

quart

min

COOKING

TIME

ribe

cooked

water

1ace

makes

TIME

cups

MILK

brown

none

rice

optional

ingredients

in

Refrigerate

HINTS

This

blender jar

Shake is

before

and

process

until

using

sweet

tasting milV especially used be used in.almost any re May For for milk cipe calling smoother milk let set for several hours in refrigerator then without shaking pour

when

the

the

milk

vanilla

is

into another

container

original container stews or throw away if the

Wi

Add

leaving

the

desired

the

sediment

to

sediment soups

or

in

/115

hh

recioe

for ahi 0cc/or/c

Wren and needt

SERVINGS

TIME

cup

cashews

raw

COOKING

or blanched

water

in blender

speed

about

60

HELPFUL

HINTS

refrigerator recipes

eal

quart

TIME

none

blender

Place

in

makes

wafer

cups 3/4

A194

MILK

mine

need

wM

o1-/iers

NUT

PREPARATION

/neide

It

in

seconds be

May

jar

of

milk

place Shake

Blend

at

hig

refrigerated

strained is

nuts

Add

Keep

This

spoils just

refrigerated

jar

almonds

before

good

milk

pouring

into

substitute

Children like

it

on

Use

cer

does so must be kept well before using

like

milk