The McDougall Health-Supporting Cookbook: Volume 1 [1 ed.] 0832903930

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THE MCDOUGALL HEALTH-SUPPORTING COOKBOOK VOLUME ONE

Mary McDougall

NEW WIN PUBLISHING, INC

Acknowledgments Fondest aloha and much appreciation for all the help and encouragement I received from so many people. I especially want to thank Elaine French for her delicious recipe contributions and for her help with many other aspects of this book. The recipe contributions received from so many people add a special interest to this book. I look forward to more ideas of yours to be used in future books.

Copyright 1985 by Mary McDougall All rights reserved. No part of this book may be used or reproduced in any manner whatsoever without prior written permission from the publisher except in the case of brief quotations embodied in critical reviews and articles. All inquiries should be addressed to NEW WIN PUBLISHING, INC., P.O. Box 5159, Clinton, NJ 08809

Printing Code 35

CONTENTS SUMMARY

I

INTRODUCTION

II

RECIPES

Breakfasts

1

Breads

4

Dressings, Dips & Spreads

9

Soups

18

Sauces

34

Salads

40

Main Dishes

49

Vegetable Stews & Sauces

49

Rice & Grains

56

Beans

67

General

77

Vegetable Side Dishes

89

Desserts

97

MEAL PLANNING Prepared Ahead Recipes

110

Quick and Easy Recipes

111

Menus for Special Occasions

112

Children on a Health Supporting Diet

116

INDEX

118

A BRIEF SUMMARY OF THE MCDOUGALL PLAN The McDougall Plan encourages you to adopt the diet and lifestyle which best supports your natural tendencies to heal and stay healthy. This supportive environment is based around proper foods, moderate exercise, adequate sunshine, pure air and water, and surroundings comfortable to the psychological well being. The primary component, the diet, is centered around a variety of starchy plant foods such as rice, pototoes and pastas with the addition of fresh or frozen fruits and vegetables. Animal-derived foods and plant products that are refi ned or otherwise processed are not health supporting and are placed in a category called delicacies. Other plant foods that are also considered delicacies are those high in fat such as nuts, seeds and avocados; and foods high in unprotected simple sugars; for example honey, molasses, and maple syrup. These delicacy foods are to be reserved for special occasions and consumed only by healthy individuals. There are relative degrees of harmfulness among the delicacies. No portions are recommended for the meal plan except that a starch should provide most of the calories. The quantity consumed each day is variable among individuals and governed by our highly efficient hunger drive. Foods that support your health combine to make the most interesting and delicious meals you can imagine. Additions and modifications of the basic meal plan include: 1) Supplementation of a non-animal source of vitamin B-12 after three years on the plan or if you are pregnant or nursing. 2) Addition of foods concentrated in calories (dried fruits, nuts, seeds) to the basic diet of healthy individuals with unusually high caloric needs. 3) Elimination of foods that cause adverse reactions such as an allergy or an irritation. 4) Limitation of foods high in protein (legumes) to one cup a day for most people and further restriction in persons with certain illnesses (osteoporosis. gout, kidney stones, liver or kidney failure). 5) Fruits may have to be limited in those very sensitive to simple sugars (elevated triglycerides and hypoglycemia). In general three fruits a day is reasonable for most people. 6) One teaspoon of added salt over the surface of the foods is permitted in the daily diet of those who do not suffer from salt sensitive conditions (high blood pressure, heart or kidney disease and edema). 7) Children are solely breastfed until the age of six months, solid foods are then supplemented, but breast milk still constitues 50-25% of the childs diet until age two. After this age starches, vegetable and fruits provide for the basic nutritional needs. PERSONS WHO ARE ILL OR ON MEDICATION WHO WISH TO CHANGE THEIR DIET SHOULD DO SO ONLY UNDER THE DIRECTION OF A PHYSICIAN FAMILIAR WITH THE EFFECTS OF DIET ON HEALTH. Otherwise you are encouraged to start today this meal plan and lifestyle, which has provided excellent support for the health of most of our ancestors from the beginning of time and will do the same for you.

INTRODUCTION by John McDougall M.D. By now, you know THE MCDOUGALL PLAN works. You have adjusted to the new way of eating and are enjoying the wide variety of delicious flavors, colors, textures and aromas provided by a diet of starches, vegetables and fruits. For some people the change is difficult, but most find that once started, they adapt quite easily. The rewards are evident in every aspect of life: the way you look, how you feel and how your body functions. A clear awareness of the benefits of good eating comes after you have followed the principles Mary and I recommend for a period of time, and then consume a large dose of rich food. You learn first hand that your body protests such mistreatment. By now you should be confident that you have a wonderful body and that you will enjoy the health you deserve as long as you live by the best diet and lifestyle most of the time. A rather predictable transition in thinking and behavior takes place as people go through the dietary change we recommend. You may recognize these milestones in yourself or see them in those you are trying to interest in your new found way of eating. When the information is new to someone they initially may not believe it is true. After all, if all these claims about the profound effect of food on health are so well documented in the scientific literature, why are our doctors, dietitians, health educators and government officials so unaware and unresponsive to this information? Even if the message sounds plausible, many hearing it for the first time think, "So, what if it is true that most of the illnesses people get are due to eating like royalty. It doesn't apply to me. I'm in perfect health, maybe just a little overweight. There is no reason for me to change." Once the facts are introduced to a dear friend or relative, it is often best to just step back and wait. Little things start to happen in their lives to comfirm that these principles do, indeed, apply to each and every one of us. A night out at a favorite restaurant and the choicest piece of "whatever" brings almost immediate discomfort to the mid abdomen, some cramps or a bout of indigestion. For the uninformed person these after dinner sensations are accepted as "normal", especially if they happen everyday. But after hearing that these unpleasantries may not be a necessary part of digestion, the observant person starts to connect the meal with the after dinner reaction. Just out of curiosity, the adventurous person may try a suggestion from THE MCDOUGALL PLAN; maybe a recipe for spaghetti or a soup that seems not too unfamiliar or threatening. After stuffing oneself with a huge meal there is none of the usual distress. After a few such healthy tries it is soon realized that this is no coincidence and that there is hope for feeling great all the time. More benefits come with each day of good care: weight loss, better bowel function, more energy, lower blood pressure-and cholesterol, less II

prescription and over-the-counter medications to take. "What a relief Fm NOT incureably ill". Soon the discoveror of this "treasure" demands good health every single day. Certain things affect the ease with which one accepts the change to THE MCDOUGALL PLAN. In general, the people who are most successful in life do best. They have already declared their thriving self image by succeeding in careers and family. People who don't care about these important areas of their life, usually don't care about their health either, and won't make the effort to have the best. Another way of looking at this is that the more one likes oneself, the more acceptable and easier the recommended changes come. Self confidence with an ability to withstand peer-social pressure is also a helpful character quality to have. This will enable you to face the problems created by being different and sometimes threatening to others, and keep you doing what you know is right for you. Prior familiarity with this type of eating makes the recommended changes easier. If a person was raised on beans and corn in a Mexican family, pasta in an Italian household or rice and vegetables from an Asian background, this change may just be a return to some old favorites. The recipes Mary provides may only have to be modified a little to be spiced like "mother used to make". Many people who have come from a background where a starch-centered meal plan was eaten also understand the healthful benefits firsthand. They weren't sick often as children. Stomachaches were something dreamed up to get out of schooL Even today some people might be lucky enough to have grandma or grandpa around and fully functional because they retained their native starchcentered meal plan. Motivation is often the key to getting someone going in the right direction. Has the inconvience of being ill and unattractive become greater than the effort to take care of oneself? For some people it could be a lifelong weight problem, a bad case of acne, headaches or tiredness all day long that is "the last straw". More resistant people need something really startling to get their attention, like a heart attack, daily shots of insulin, a hand full of blood pressure pills with all the side effects, or maybe a bout with cancer. Still, as horrible as all these problems may seem to us, there are some people that just will not or cannot make changes that we find so easy and rewarding. Don't knock your head against the wall too hard or too often out of frustration for those you care about who just can't see things as you do right now. Have patience, some eventually will. For now be satisfied that you have fulfilled your obligation to others by making them aware and by being a shining example of how excellent health can be achieved by simply feeding and caring for yourself properly. As this message of good health and well-being radiates to those around you, you will find them asking the right questions. After having read the original book, THE MCDOUGALL PLAN, you will have a wealth of well researched scientific information at hand to provide the answers. III

For you, it is time now to expand your flavor-filled diet by moving on to more delicious recipes and helpful suggestions. Mary, with the help of a few friends, has worked hard to put together this collection of ideas for your dining enjoyment. Most of the recipes included in this book meet the basic criteria of health supporting (Category IV) foods. But there is so much more. For those people that must avoid a protein-complex called gluten (found in high concentrations in wheat, barley and rye), there are recipes for gluten-free breads and muffins. We can also thank Mary for understanding that we all have weaknesses and an occasional need for a "treat". She has provided us with a tantalizing array of "rich" foods that won't necessarily leave us feeling ill and paying a big price fora little extra gustatory pleasure. These richer recipes use high fat plant foods (CATEGORY III) such as nuts, seeds, avocados and soybean products (tofu), and some simple sugars like honey, apple juice concentrate and fruit juices. Clearly these are intended as an occasional treat or possibly for daily use in small amounts. Keep in mind, only those people who have regained their health, who are off medications and have attained trim weight should indulge in any of these treats. Also these richer selections may be helpful when used judiciously in the diets of people with increased calorie needs such as children, athletes, and pregnant women. They may find these readily available concentrated sources of calories an easy and safe way to meet their greater needs. THE MCDOUGALL PLAN RECIPES -- VOL I is the first in a series of small convenient books filled with ideas that add to the original book. Often you will be asked to refer back to the main book, THE MCDOUGALL PLAN, for recipes and food preparation ideas. The longer we live and cook this way, the better we seem to get at it. You will find also that the meals are getting more interesting, and you will come up with some suprisingly good creations by yourself. Don't keep them only for your own enjoyment. Share! Write your recipes up the best you can and send them to us. Mary will take care of putting them into the usual format and give you the credit you deserve. Good health arrived at by proper self care is a time honored concept that is just being discovered by a large number of people. A lot of resistence has to be overcome because most of us would just as soon go to our doctors, passively lie back and say, "fix me". Unfortunately, the system we have developed today with a multitude of pills, shots and surgeries for every conceivable ailment only provides healthful results in a few cases. The solution to problems caused by unhealthy eating and lifestyle practices can only be attained by eliminating the cause. Imagine, if you tried to grow a plant in sandy soil you would end up with a sick plant. Pesticides and herbicides sprinkled on to kill the bugs and weeds still would not create a robust plant. But transplant this weakling to fertile soil, provide the sunlight, temperature and water it needs, and within days your plant would be growing straight and strong. Health professionals and consumers in affluent nations need to start paying attention to the "soil", instead of investing billions of dollars into miracle drugs

IV

and heroic surgeries. These expensive therapies pale in significance next to the truly miraculous healing powers found innately in each and everyone of us. A health supporting diet and lifestyle as outlined by THE MCDOUGALL PLAN will tap in on your full potential. By following these principles you will look, feel and function your best all day long, everyday, for the remainder of your long and productive life. To contact us about new recipe books or other help you may need, or if you have ideas or recipes that will help us, please write: John McDougall M.D. do P.O. Box 14039 Santa Rosa, CA 95402

V

Recipes

Recipes with this symbol contain high-fat plant foods: Recipes with this symbol contain foods with simple sugars: Recipes with this symbol contain added salt (tamari-soyu): Recipes with this symbol contain high-protein foods (Legumes): In many recipes the simple sugars, salt, and high protein ingredients can be reduced or completely eliminated for people requiring more restricted diets. Tamari is a term used for soy sauce. Choose a brand that is made without monosodium glutamate (MSG) and preferably "low-sodium" (500 mg./Tablespoon). Some examples: Kikkoman Milder Soy Sauce, Soken Shoyu, Westbrae Tamari, Yamasa Reduced Sodium Soy Sauce.

1

Breakfasts Apple Pancakes SERVINGS: makes 12-14 medium pancakes PREPARATION TIME: 30 min. plus 15 min. rest time 11/2 cups whole wheat pastry flour

34 cup bran 3 tbsp. applesauce 2 tsp. active dry yeast 3/4 cup warm water

COOKING TIME: 15-20 min.

2 tsp. egg replacer mixed with 4 tbsp. water 11/2 cups apple juice 2 apples, peeled and grated

Mix flour and bran. Add applesauce and mix well. Add yeast to warm water, stir to dissolve. Let rest 5 minutes while grating the apple. Add the apple juice, grated apple, and yeast mixture to the flour mixture. Stir batter well. Mix the egg replacer with water, beat until frothy. Add to batter. Cover batter and let rest for 15 minutes. Cook on medium-hot non-stick griddle, about 10 minutes on first side, about 5-8 minutes on other side. HELPFUL HINTS: Ladle the batter on the griddle and flatten cakes, or the center won't be done. Do not turn until bubbles form on top. These are much thicker than regular pancakes and take longer to cook

Waffles SERVINGS: makes 4 large waffles PREPARATION TIME: 15 min. COOKING TIME: 30 min.

3 cups water 2 cups rolled oats 1 cup barley flour

1/2 cup whole wheat pastry flour 1 tbsp. unsulphured molasses or malt syrup

Combine all ingredients in blender and blend until smooth. Let batter "rest" for 15 minutes. Ladle onto preheated waffle iron. (Use about 1 cup of batter for a 4 section waffle.) Serve under some of the following toppings: fruit puree, bean soups, gravy, vegetable sauce, or a little pure maple syrup. HELPFUL HINTS: To keep warm before serving, place cooked waffles in a warm oven on the bare oven rack. Lightly oil (even non-stick) waffle iron before heating, to prevent sticking. These are very hearty, filling waffles.

2 Banana Pancakes SERVINGS: 12 pancakes PREPARATION TIME: 10 min. COOKING TIME: 15 min. 1 cup whole wheat pastry flour 2 tsp. baking powder 1% cup nut milk, rice milk or fruit juice

2 tbsp. unsweetened applesauce 1 medium size, firm but ripe banana, finely chopped

Mix flour and baking powder together. Mix liquid with applesauce. Add to dry ingredients and stir until just moistened. Fold in banana. Spoon batter onto a non-stick griddle. Turn when bubbles appear.

Hearty Pancakes SERVINGS: 8-10 pancakes PREPARATION TIME: 5 min. COOKING TIME: 5 min. 2 cups whole wheat pastry flour 21/2 tsp. baking powder 2% cups water

1 tsp. pumpkin pie spice (optional)

Mix dry ingredients together. Add water and mix well. Ladle onto a hot nonstick griddle, turning once when bubbles form on top and edges are beginning to dry. HELPFUL HINTS: Change spices used to vary the taste of the pancakes. Try some Italian Herb Seasoning for use as a dinner pancake with a vegetable sauce. For other meals, these are very good with apple sauce and sprinkled with cinnamon.

Buckwheat Pancakes SERVINGS: 8-10 small pancakes PREPARATION TIME: 10 min. COOKING TIME: 5 min. 1 cup whole wheat flour 1 cup buckwheat flour 21/2 tsp. baking powder

1 tsp. pumpkin pie spice 21/2 cups water

Mix dry ingredients together. Add water and mix well. Cook on a hot griddle, turning once when bubbles form on top.

3 Oil-Free Granola SERVINGS: 10-12 cups PREPARATION TIME: 10 min. COOKING TIME: 1 hour 3 cups oatmeal 1 cup wheat flakes 1 cup rye flakes 1 cup bran 1/2 cup raisins 1/2 cup chopped dried apricots 1/2 cup chopped dates

1 cup chopped dried apples 1/2 cup chopped cashews 1/2 cup raw sunflower seeds 1/2 cup raw honey 1/2 cup hot water 1 tbsp. vanilla

Combine all dry ingredients, fruits and nuts in a large bowl. In another bowl, mix the honey, hot water and vanilla. Add to dry ingredients and mix well. Spread a1 inch layer on baking dishes and bake in a 250 degree oven for one hour, stirring occasionally. Remove from oven, let cool. Store in covered containers. HELPFUL HINTS: Nuts may be omitted, use more wheat or rye flakes. Other dried fruits may be substituted for ones suggested. Be sure to stir every 20 minutes or so to keep the granola from sticking or burning.

Oat Milk SERVINGS: makes 3 cups PREPARATION TIME: 5 min. COOKING TIME: 1 hour 1 cup whole oats 5 cups water

1 tsp. vanilla

Combine ingredients in a saucepan, bring to a boil, cover and simmer for 1 hour. Strain before storing in refrigerator.

Oatmeal Milk SERVINGS: makes 11/2 quarts PREPARATION TIME: 5 min. COOKING TIME: none (need cooked oatmeal) 4 cups water 2 cups cooked oatmeal

1 ripe banana 1 tsp. vanilla

Place all ingredients in blender andprocess until smooth. Refrigerate. Shake before using.

4 Pancakes

(gluten-free) SERVINGS: 6-8 PREPARATION TIME: 5 min. COOKING TIME: 10 min. 1 cup oat flour or brown rice flour 1/2 cup garbanzo flour 1/2 cup corn meal

11/2 cups water 2 tbsp. honey 1 tbsp. applesauce 4 tsp. baking powder

Combine all ingredients by hand or in a blender. Cook on a lightly oiled griddle. When tops begin to bubble and edges begin to look dry, turn over and cook on other side. HELPFUL HINTS: Add raisins or chopped fruit to the batter, if desired. If you have a non-stick griddle, you will not need any oil.

Corn-Apple Cakes

(gluten-free)

SERVINGS: 6 PREPARATION TIME: 15 min. COOKING TIME: 10 min. 1 cup corn meal 1/2 cup garbanzo flour 1 cup grated apple 1 cup apple juice or water

1 tbsp. honey 1 tbsp. applesauce 1 tsp. cinnamon

Combine dry ingredients. Combine wet ingredients. Mix together, stirring well. Cook on a non-stick griddle. Turn when bubbles form on top and edges begin to dry.

Breads Pocket Bread SERVINGS: makes 10 breads PREPARATION TIME: 2 hours with 11/2 hour resting time 5-6

cups whole wheat flour 1 tbsp. honey I tbsp. active dry yeast

COOKING TIME: 5-6 min 2 cups

very warm water (120 degrees)

5 In a large bowl, mix 2 cups flour and yeast. Mix the honey in the warm water. Add the water to the flour mixture and beat for 2 minutes at medium speed of electric mixer, scraping bowl occasionally. (Or beat 150 strokes by hand.) Stir in enough flour to make soft dough. Turn out onto a lightly floured board. Knead until smooth and elastic, about 8-10 minutes, adding more flour if it is too sticky. Place in bowl. Cover and let rise in a warm place until doubled in bulk, about 1 hour. Punch dough down, turn onto lightly floured board. Cover, let rest 30 minutes. Divide dough into 10 equal pieces. Shape each into a ball. On a lightly floured board, roll each ball into a 6 inch circle. Place on a lightly floured baking sheet Bake on bottom rack of preheated 450 degree oven. Bake about 5 minutes. Tops will not be brown. To brown tops, place under broiler 3 inches from heat, for 1 minute.

Basic Muffins SERVINGS: 12 muffins PREPARATION TIME: 15 min. COOKING TIME: 30 min. 2 cups flour (whole wheat or barley) 2 tsp. baking powder

cup honey 2 cups nut milk or water 2 tbsp. applesauce 1/2 tsp. vanilla 1/4

Combine dry ingredients. Combine wet ingredients. Fold dry and wet ingredients together, until just moistened. Spoon into lightly oiled or non-stick muffin tins. Bake at 350 degrees for 30 minutes. HELPFUL HINTS: (1) Add Si cup currants or raisins for variety. (2) Use 1 cup corn meal in place of 1 cup flour. (3) Add one or more of these spices: 1/2 tsp. cinnamon, 1/2 tsp. mace, '4 tsp. nutmeg, Y. tsp. allspice, IA tsp. ginger.

Wheat Puffs SERVINGS: makes 15 PREPARATION TIME: 15 min. COOKING TIME: 25 min. 2 cups whole wheat flour 1 cup water Mix flour and water together. Dough should be stiff. Form into rounds about the size of a golf ball. Place on a lightly oiled and floured or non-stick baking sheet Bake at 350 degrees about 25 minutes. Use as biscuits with soups, stews, or casseroles. Drop into soups and use like a dumpling.

6 Mexican Corn Bread SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 30 1 cup whole wheat flour 1 cup corn meal 4 tsp. baking powder 1/2 tsp. chili powder 1/4 cup honey 2 tsp. egg replacer mixed in 4 tbsp. water

min.

2 tbsp. applesauce 1/2 cup water 1/4 cup finely chopped onion 1/4 cup finely chopped green pepper 2 tbsp. pimiento, chopped 3 tbsp. chopped green chilis

Mix dry ingredients together. Mix moist ingredients together, along with chopped vegetables. Add dry ingredients to wet ingredients. Mix. Place in lightly oiled or non-stick 8 inch square baking pan. Bake at 400 degrees for 30 minutes.

Bran Muffins SERVINGS: 12 muffins PREPARATION TIME: 30 min. COOKING TIME: 25 min. RISING TIME: 30 min.

PA cups whole wheat pastry flour 3 tsp. baking yeast 1/2 tsp. honey 1/2 cup raisins or currants (optional)

11/2 cups bran I 'A cups nut milk, rice milk, or apple juice (warmed) 1/2 cup warm water I tbsp. soy flour (de-fatted) 3 tbsp. applesauce

Dissolve 3 teaspoons yeast in cup warm water sweetened with 1/2 teaspoon honey. Let sit until fluffy (5 minutes). In a large bowl, combine warm milk or juice and applesauce. Add yeast mixture to large howl. Mix. Add t he whole wheat and soy flour'/ cup at a time, stirring after each addition. Add bran and stir in gently. Add raisins or currants. Fold in gently. Place batter in lightly oiled or papered muffin tins. Fill about '% full. Let rise in warm place about 30 minutes, until rounding over tops of tins. Bake in 350 degree oven for 25 minutes. Remove from pans. HELPFUL HINTS:

May be made a day ahead and reheated. Also I hey fre eze well. If you have a non-stick muffin tin it will not need to be oiled.

7 No Gluten Bread SERVINGS: 8-10 PREPARATION TIME: 15 min. COOKING TIME: 154 hours 2 cups soy flour (defatted) 1 cup corn meal 1 cup brown rice flour 3 tsp. baking powder



'4 cup honey 2 tbsp. applesauce 21/2 cups water

Mix flours and baking power in largebowL Add honey, applesauce, and water. Mix well. (Should be like a cake batter, add a little more water if necessary.) Pour batter into lightly oiled or non-stick 9x5 loaf pan. Bake for 11/2 hours at 275 degrees until well browned. HELPFUL HINTS: In place of the rice flour, you can use garbanzo bean flour, or half rice and half garbanzo.

Rice-Soy Bread (gluten-free) SERVINGS: makes 1 loaf PREPARATION TIME: 10 min. COOKING TIME 40 min. 1 cup soy flour (defatted) I cup brown rice flour 2 tsp. baking powder



2 tbsp. honey IV' cups water

Mix flours and baking powder. Mix honey and water. Add to flours, stirring well. Pour into lightly oiled or non-stick round or square baking pan. Bake at 300 degrees for 40 minutes until browned. Check for doneness by inserting toothpick into center of loaf. When it comes outclean, the loaf is done. This is a dense, heavy loaf.

Easy Corn Bread or Muffins (gluten-free) SERVINGS: 8-10 PREPARATION TIME: 10 min. COOKING TIME: 1 cup soy flour (defatted) 1 cup corn meal 2 tsp. baking powder I tsp. cinnamon (optional)

20 min.

'A tsp. nutmeg (optional) 2 tbsp. honey 1% cup warm water

8 Mix dry ingredients. Mix honey and water together. Add liquid to the dry ingredients, stirring until just mixed. Pour into lightly oiled round cake pan, or use a non-stick square pan. Bake at 375 degrees for 20 minutes. FOR MUFFINS: Increase baking powder to 4 tsp. Spoon batter into lightly oiled or non-stick muffin tins until % full. Bake at 375 degrees for 20 minutes. HELPFUL HINTS: Instead of the cinnamon and nutmeg, try some chili powder and oregano -- maybe 1/2 tsp. chili powder and 'A tsp. oregano. Or use other herbs and spices that your family are familiar with.

Puffs (gluten-free) SERVINGS: 6-8 PREPARATION TIME: 20 min. COOKING TIME: 15 min. 1 cup soy flour (defatted) 1 cup garbanzo bean flour or brown rice flour 2 tsp. baking powder

2 tsp. honey 1 tbsp. applesauce % cup water

Combine ingredients, mixing welL Drop by spoonfuls onto lightly oiled or nonstick baking sheet Bake for 12-15 minutes at 325 degrees until brown on edges.

Carrot Corn Bread (gluten-free) SERVINGS: 10-12 PREPARATION TIME: 20 min. COOKING TIME: 30 min. 1 cup soy flour (defatted) 1 cup corn meal 1 cup grated carrot 2 tsp. baking powder



1 tsp. cinnamon 'A tsp. nutmeg 13/4 cups water V4 cup honey

Mix honey and water together. Add to the remaining ingredients. Pour into lightly oiled or non-stick round cake pan or 8" x 8" pan. Bake for 30 minutes at 376 degrees.

9

Plain & Simple Corn Bread (gluten-free) SERVINGS: 6-8 PREPARATION TIME: 10 min. COOKING TIME: 50-60 min. 2 cups corn meal 1 cup brown rice flour 21/2 cups hot water

1/2 cup soy flour (de-fatted) or garbanzo flour

Mix flours in a large bowl. Add hot water, a little at a time, and mix thoroughly. Place batter in a lightly oiled or non-stick round or square cake pan. Bake at 375 degrees for 50-60 minutes.

Dressings, Dips, & Spreads Ketchup SERVINGS: makes 1 cup PREPARATION TIME: 10 min. COOKING TIME: none 1 6 oz. can tomato paste 1/2 cup cider vinegar 1/2 cup water 1 tsp. honey 1 tsp. salt-reduced tamari

1/2 tsp. oregano 1/4 tsp. cumin 1/4 tsp. nutmeg 1/2 tsp. dry mustard 1/2 tsp. garlic powder

Empty the can of tomato paste into a small bowl. Add the vinegar and water. Stir until very well mixed. Add the honey, tamari, and spices. Mix well. Will keep in refrigerator for several weeks.

Garam-Masala (Indian Curry Spice Mix) SERVINGS: makes several tablespoons 4 tsp. ground coriander I tsp. pepper 2 tsp. ground cumin



Mix together. Store in tightly covered jar.

1 tsp. ground cloves 1 tsp. ground cinnamon

10 Homemade Chili Dip SERVINGS: makes PA cups PREPARATION TIME: 10 min. CHILLING TIME: hour 1 can tomatoes, drained (14-15 oz.) 1/2 small onion 1/4 cup fresh parsley cup chopped green chiles (canned)

1 small clove garlic

1/2 tbsp. vinegar )4 tsp. oregano 'A tsp. cumin

Place all ingredients in a blender jar and blend until smooth. Cover and refrigerate. Makes an excellent dip for raw vegetables. Good over baked potatoes, on Mexican food, or as a salad dressing. HELPFUL HINTS: For a chunky sauce, blend only half of the tomatoes with the parsley and garlic. Finely chop the remaining tomatoes, the onion, and the green chiles. Mix all ingredients. Cover and refrigerate. Three fresh tomatoes may be used in place of the canned tomatoes. Contributed by Celeste Walther

Celeste's Salsa SERVINGS: makes about 2 cups PREPARATION TIME: 15 mins. COOKING TIME: none 4 ripe tomatoes Si onion 1/2 stalk celery 1/2 green pepper 2-3 tbsp. chopped green chiles

2 tbsp. wine vinegar 1 tsp. mustard seed ltsp. ground coriander dash coarse pepper

Finely chop all vegetables. Mix well. Combine vinegar, mustard seed, coriander, and pepper. Pour over vegetables and mix. Chill. Store tightly covered in refrigerator. Keeps well.

Vinegar Dressing SERVINGS: makes about 1 cup PREPARATION TIME: 10 min. (need a blender) 1/2 cup cider vinegar 1/2 small onion, chunked 1 stalk celery, chunked 2 tbsp. low sodium tamari

COOKING TIME: none 1/2 tsp. honey 1/4 tsp. dry mustard 1/4 tsp. paprika

Place all ingredients in blender jar. Blend until smooth. Refrigerate. HELPFUL HINTS: This makes a good dressing for cooked, diced potatoes. Use about 6 medium potatoes, cook them and cut into cubes. Pour the dressing over, toss to mix well. Refrigerate until serving.

Herbed Vinegar Dressing SERVINGS: makes 1 cup PREPARATION TIME: 5-10 minutes, then refrigerate for 3-4 days before using



COOKING TIME: none 1 cup apple cider vinegar (or other pure vinegar) 1 clove garlic, quartered 1 tbsp. chopped chives W. cup if fresh)

1/4 cup fresh chopped mint 1/4 cup fresh chopped parsley 1/2 tsp. dill weed (1/4 cup if fresh)

Pour vinegar into a jar with a tight fitting lid. Add herbs. Shake well to blend. Refrigerate 3-4 days to blend flavors. Strain before using. HELPFUL HINTS: Good on a tossed salad or a vegetable salad.

Vegie Salad Dressing SERVINGS: 1 quart PREPARATION TIME: 20 min. (need a blender) 1/4 cup lemon juice 1 tsp. pure vegetable seasoning 1 bunch parsley 1/2 tsp. marjoram 1 tsp. basil

COOKING TIME: none 1 green pepper 5 tomatoes 1 carrot 1 cucumber (peeled) 3 green onions 1 clove garlic

Chop vegetables, process in blender until smooth. Add lemon juice and spices. Add a small amount of water, if necessary, to make dressing the right consistency. HELPFUL HINTS: Good over a lettuce salad. Use your choice of lettuce, add sprouts, mushrooms, broccoli, zucchini, etc, or other vegetables.

12

Russian Dressing SERVINGS: makes 21/2 cups PREPARATION TIME: 5 min. (need a blender) 3 cup vinegar 11/2 cups water 4 cup lemon juice 1/2 onion 1 tbsp. dry mustard

COOKING TIME: 10 mins. (needs time to chill) 1/2 tsp. garlic powder 'A tsp. paprika dash pepper (optional) 2 tbsp. honey 1 tsp. agar-agar

Combine vinegar, water, lemon juice, and onion in blender jar. Blend until smooth. Pour into saucepan. Add remaining ingredients. Cook over mediumlow heat about 10 minutes, stirring frequently. Remove from heat. Cool. Chill before serving. Keeps well in refrigerator. HELPFUL HINTS: If it gets too thick in the refrigerator, blend with a little water before serving.

Contributed by John Ware

Tofu-Garlic Dressing SERVINGS: 2 cups PREPARATION TIME: 10 min. COOKING TIME 1 bunch parsley (about 2 cups clusters) 1 bunch Chinese parsley (about 1 cup leaves) % cup water

1/2 lb. tofu 4 cloves garlic 2 tbsp. vinegar 1 tbsp. low sodium tamari (optional)

Place the water in a blender jar with the parsley leaves. Blend until liquified. Add remaining ingredients and blend until smooth. Serve as a dressing for salads or as a dip for raw vegetables. If you prefer to use this as a thick dip, add more tofu as you blend until desired consistency is obtained.

French Tomato Dressing SERVINGS: makes about 1 quart PREPARATION TIME: 5 mins. (should be refrigerated before serving to blend flavors) 2 cups tomato juice 1 tsp. lemon juice 1 cup tomato sauce

11/2 tsp. herb seasoning mix 1/2 cup vinegar

13 Combine all ingredients in a quart jar. Cover. Shake well. Refrigerate before serving to blend flavors. HELPFUL HINTS: Herb seasoning mix includes oregano, marjoram, thyme, savory, basil, rosemary, and sage (can be purchaced in supermarkets in spice department). Use on green salads or vegetable salads. Keeps well in refrigerator.

Garlic Spread SERVINGS: makes 1 cup (enough for 14-15 slices) PREPARATION TIME: 5 min. COOKING TIME: 10 min. 1 cup cold water 1 tbsp. cornstarch or arrowroot 2 tbsp. whole wheat flour

1 tsp. low sodium tamari 1/4 tsp. garlic powder

Mix all ingredients together in a small saucepan. Heat to boiling ,stirring constantly until thickened and smooth. Remove from heat. CooL HELPFUL HINTS: Spread on slices of whole wheat bread. Place bread slices on baking sheet. Bake at 400 degrees about 10 minutes until warmed. Serve warm. Also good as a dip for raw vegetables or breadsticks. This may also be used on bread slices placed under the broiler. Broil about 8 inches from heat for 5 minutes. Watch them carefully so they don't burn.

Contributed by Margie Rinker

Caponata SERVINGS: makes about 1 quart PREPARATION TIME: 30 min. COOKING TIME: 30 min. 7-8 cups diced, peeled eggplant 1 cup coarsely chopped onion 1 cup diced celery 1/2 cup coarsely chopped green pepper

3-4 tbsp. water 1 8 oz. can tomato sauce 1/4 cup vinegar 1/2 tbsp. honey 1/4 cup chopped pimiento

Saute eggplant, onion, celery and green pepper in 3-4 tbsp. water, stir often to prevent sticking. Add tomato sauce, vinegar, honey and pimiento. Simmer uncovered about 20 minutes, stirring occasionally. Chill before serving. Serve with crackers or as a sandwich filler.

14

Jam SERVINGS: about

3

cups

PREPARATION TIME: 15 min. COOKING TIME: 1 5 min. 2 apples 1/2 large papaya 2 tbsp. lemon juice

2 tsp. vanilla 3-4 tbsp. apple juice concentrate 2 tbsp. arrowroot or cornstarch

Peel and mash papaya. Set aside. Chop apples coarsely, put into blender jar with lemon juice, vanilla, and apple juice. Blend until smooth. Pour into saucepan, add arrowroot or cornstarch. Mix well. Bring slowly to a boil. Stir frequently until thickened. Remove from heat. Stir in mashed papaya. Chill.

Fruit Spread SERVINGS: about 2 cups PREPARATION TIME: 5 min. COOKING TIME: hour 1 cup dried fruit (apricots, peaches, etc.)

1 cup water

Place ingredients in a saucepan. Cover and cook over medium-low heat until soft. Mash with a fork. Store in refrigerator. HELPFUL HINTS: 1-2 tbsp. of apple juice concentrate or unsweetened pineapple juice may be added after cooking for a sweeter flavor.

Fruit Jams SERVINGS: variable PREPARATION TIME: 5 min. COOKING TIME: none Blend any combination of fresh or frozen fruits and serve raw. SUGGESTIONS: 2 bananas 1 apple 1 orange Si papaya

OR: 2 bananas 1 cup frozen strawberries

15 Fruit Sauce SERVINGS: makes about 2 cups PREPARATION TIME: 10 min. (need a blender) 1 tbsp. lemon juice 1 apple

4 bananas 1 orange

Peel and core the apple. Peel and section the orange. Peel the bananas. Combine all the ingredients in a blender and blend until smooth. Serve at once. HELPFUL HINTS: Serve over waffles, griddle cakes, baked millet, or other cereal grains. For a simple fruit sauce, puree a package of unsweetened strawberries or raspberries in a blender.

Applesauce Syrup SERVINGS: makes 11/4-11/2 cups PREPARATION TIME: 5 min. COOKING TIME: 5 min. 1 cup unsweetened applesauce 1/2-1/2 cup frozen apple juice concentrate



1/2 tsp. cinnamon 'A tsp. nutmeg

Place all ingredients in a small sauce pan. Mix well. Heat through and serve warm. HELPFUL HINTS: Add '4 cup apple juice concentrate for a thicker sauce, increase it to 1/2 cup for a thinner sauce.

Guacamole SERVINGS: 4-6 PREPARATION TIME: 20-30 min. COOKING TIME: none 2 medium ripe avocados, mashed 1 tbsp. lemon juice 2-3 cloves garlic, crushed 1/2 small onion, finely chopped (optional)

1/2 cup chopped green chiles (optional) 1 tomato, chopped (optional)

Mix ingredients together. Use as many of the options as you wish -- or none of them. Serve as a dip for raw vegetables or crisp corn tortillas. Also good as a sandwich spread or topping for tostadas or chapatis. Makes an excellent salad dressing when thinned with a little water. Save this for a special occasion, avocados are high in vegetable fat

16

Tofu Chili Dip SERVINGS: makes about 2 cups PREPARATION TIME: 10 min. (need a blender) 1 block tofu, firm (1 lb.) 11/2-21/2 tsp. chili powder blend

COOKING TIME: none (should be prepared at least 1 hr. ahead so flavors can blend) 1/2 tsp. Italian herb seasoning 1 tsp. low-sodium tamari

Crumble tofu into blenderjar. Add remaining ingredients. Blend at high speed until well mixed. Add a small amount of water if necessary to make blending easier. Refrigerator until serving — at least 1 hour to allow flavors to blend. Excellent dip for raw vegetables. HELPFUL HINTS: For a mild dip, use 11/2 tsp., or, if you prefer things more spicy, use 21/2 tsp. Chili powder blend is a mixture of spices, also found under the name of Chili Con Came Seasoning. This dip also makes an excellent salad dressing. Add more water while blending until desired consistency is obtained.

Curried Tofu Dip

a

SERVINGS: makes about 2 cups PREPARATION TIME: 10 min. (need a blender)

1 block firm tofu (1 lb.) 2 tsp. curry powder

COOKING TIME: none (should be prepared at least 1 hr. ahead so flavors can blend) 1 tbsp. parsley flakes 1 tsp. low-sodium tamari

Crumble tofu into blenderjar. Add remaining ingredients. Blend at high speed until well mixed. A small amount of water may be added to make blending easier. Refrigerate until serving — at least 1 hour to allow flavors to blend. An excellent dip for raw vegetables, artichokes, or asparagus. HELPFUL HINTS: If tofu is not firm, wrap in a towel, place in refrigerator for 1 hour prior to use. This dip also makes a good salad dressing. Add water while blending to obtain the best consistency.

Best Tofu Mayonnaise SERVINGS: makes about 2 cups PREPARATION TIME: 10 min. COOKING TIME: none (need a blender) 1 tub tofu (1 lb.) 1 tbsp. cider vinegar

1 tbsp. lemon juice 1 tsp. low sodium tamari

/7 Crumble tofu into blender jar. Add remaining ingredients. Blend until smooth. VARIATIONS: 1. Instead of vinegar and lemon juice, use all vinegar or all lemon juice, 2 tbsp. of each. 2. Add 2 tbsp. minced onion and 1 tbsp. parsley flakes. 3. Add 'A tsp. dill weed and 1 clove garlic, crushed. 4. Add 1 tsp. grated fresh ginger root 5. Add 1/2 tsp. Italian Herb Seasoning.

Tofu Mayonnaise SERVINGS: makes about 2 cups PREPARATION TIME: 10 min. COOKING TIME: none 1 tub tofu (1 lb.) 2 cloves garlic 2 tbsp. parsley flakes (optional)

2 tbsp lemon juice 11/2 tsp. ground coriander 3 tbsp. low sodium tamari

Place all ingredients in a blender or food processor. (If a blender is used, some water should be added to make blending easier.) Blend until smooth. HELPFUL HINTS: Keeps well in refrigerator. Use as a spread or as a dip for vegetables. Good with artichokes.

Tofu "TVP" SERVINGS: makes about 2 cups PREPARATION TIME: varies COOKING TIME: none 1 pkg firm tofu (16-20 oz.) frozen Remove tofu from the feezer, open the package and place the frozen block in a colander. When completely thawed, break off pieces of the tofu, squeeze well to remove the water, then crumble into small pieces and place in a bowl. Repeat until all tofu is in very small pieces in the bowL If desired, season with 11/2 tbsp. low-sodium tamari and few dashes of garlic powder. Refrigerate until ready to use. Will keep in refrigerator up to 5 days. HELPFUL HINTS: To freeze tofu, place the unopened package directly in the freezer for at least 24 hours. May be kept frozen up to 3 months. This is an excellent meat substitute for any recipe calling for ground meat. If desired, the tofu TVP can be dried in a 250 degree oven for about 1 hour. Check it to make sure it doesn't burn. It will then keep indefinitely in a closed container. To reconstitute, mix 1 cup of dried tofu TVP with 1 cup warm water. Let stand 15 minutes.

18

Ground Nut Seed Mixture SERVINGS: makes about 11/2 cups

S

PREPARATION TIME: 30 min. COOKING TIME: 30 min. 3A cup raw peanuts 1/2 cup raw sunflower seeds cup roasted sunflower seeds Y3 1/2 cup sesame seeds

1 tsp. cumin seeds Si to 1 cup water (approx.) use cooking water 1 can tomato paste (6 oz.)

Cook the peanuts and raw sunflower seeds in water to cover for 30 minutes. Drain off remaining water and save. Place cooked peanuts and sunflower seeds into a blender. Add the roasted sunflower seeds, the cumin seeds and about' cup cooking water. Blend until smooth, adding more water if necessary to make blending easier. Place blended mixture into a bowl. Add the tomato paste and sesame seeds. Mix well. HELPFUL HINTS: May be served warm or cold. Use as a filling for tacos, stuffed pita, sandwiches, chapatis, etc. SUGGESTED TOPPINGS: tomato, green onions, cucumber, sprouts. If mixture seems too thin, place in a saucepan and simmer over low heat until thickened.Save this for a special occasion, the nuts and seeds make it too rich for everyday use.

Soups Basic Soup Recipes Bean Soups COOKING TIME: approximately 2-3 hours 10 cups water 2 cups dried beans (lentils, split peas, white beans, pintos, or kidney) Chopped or sliced vegetables of your choice (onions, celery, carrots, green peppers, potatoes, etc.) Seasonings as desired; try different combinations to change flavor of soup. Bean soups can be served over waffles or pancakes. Also good over baked potatoes, whole wheat bread, rice, or pasta. Change the kind of beans called for in a recipe and the soup will be different. Try lentils in place of split peas, or white beans instead of kidney beans.

19 Grain Soups 10 cups water 11/2 cups grain (rice, barley, millet, etc.) Chopped or sliced vegetables Seasonings as desired (try thyme, sage, rosemary) The longer the grain soup cooks, the thicker it will be. Thin Soups (Vegetables in liquid) 8 cups water, vegetable stock, or tomato juice Chopped or sliced vegetables Seasonings as desired (cooked grains or uncooked noodles may be added 30 minutes before serving) Some quick-cooking vegetables to add are spinach, bean sporuts, grated carrots, and shredded cabbage.

Vegetable Stock SERVINGS: makes 3 qts. or more PREPARATION TIME: 15 min. COOKING TIME: 1 hour 1 quart assorted vegetable tops, stems, skins, or leftovers: use whatever you have on hand. See suggestions below. Place water and vegetables in a large pot. If you have an extra large pot., increase water and vegetables and make a large batch at one time. Bring to a boil. Reduce heat, cover, and simmer over medium low heat about 1 hour. Strain. Discard the vegetables. Store stock in covered containers. This freezes well.

3 or more quarts water

HELPFUL HINTS: Good vegetables to use are onions, carrots, potatoes (or potato peels only), garlic, green peppers, zucchini, spinach sterns, green onion tops, corn cobs. These items can be scraps left from when you prepare your vegetables, or older vegetables that are turning soft. Vegetables that are not recommended are cabbage, broccoli, cauliflower, celery, eggplant. These flavors will overpower the broth. This stock can be used in place of water in soup, sauce, or gravy recipes. Or add a little low-sodium tamari and use as a broth for some buckwheat soba noodles. Experiment with some of the following combinations as an addition to a simple vegetable stock: 1) leftover beans, onions, celery, tomatoes. 2) mashed potatoes, dill weed. 3) leftover beans, onions, celery, tomatoes. 4) cauliflower, mushrooms, garlic, curry powder. 5) winter squash, cinnamon. 6) millet, onion, celery, carrots.

20

Summertime Chowder SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: 45 min. 1 onion, chopped 1 clove garlic, pressed 2 stalks celery, thinly sliced 2 carrots, thinly sliced 2 potatoes, peeled and diced 4 ears corn on the cob

3 tomatoes, seeded and chopped 3 cups water 3 tbsp. low sodium tamari 2 tsp. basil 1/2 tsp. white pepper 3 cups rice milk or nut milk

In a large soup pot, saute onion, garlic, celery, and carrot in 1/2 cup water about 10 minutes. While this is cooking, remove corn from cob using a sharp knife. With the back of the knife, scrape cob to extract creamy pulp. Reserve corn and pulp. (Should be about 2 cups). Add 3 cups water, potatoes, and seasonings to soup pot. Bring to a boil. Add corn and pulp. Mix in well, reduce heat, cover and cook about 15 minutes. Then add tomatoes to the soup pot. Cook an additional 10-15 minutes, then add 3 cups acceptable milk, heat through and serve at once. Garnish with chopped parsley or alfalfa sprouts, if desired. HELPFUL HINTS: Tomatoes are added later in the cooking to prevent them from getting too mushy. Frozen corn could be used in place of fresh corn, if desired. Use about 2 cups. The white pepper makes this a very spicy soup. Reduce to /A tsp. for less hotness. Contributed by Margie Luyk

Beanless Minestrone SERVINGS: 8 - 10 PREPARATION TIME: 30 ma COOKING TIME: 45 min. 2 large onions Si lb. mushrooms 11/2 tsp. basil 1/2 tsp. rosemary 2 cloves garlic 5 cups water 1 can (20 oz.) low sodium vegetable juice

1 cup whole wheat macaroni 4 carrots, sliced 2 zucchini, sliced 1/2 head cabbage, shredded 2 tomatoes, coarsely chopped % cup chopped parsley 2 tbsp. low-sodium tamari

Slice onions and mushrooms, place in a large soup pan with 1/2 cup water and basil, rosemary and garlic. Cook over medium heat until soft — about 10 minutes. Add water and vegetable juice, macaroni, carrots, zucchini and cabbage. Bring to boil and simmer for 15 minutes. Add tomatoes, parsley and tamari. Cook an additional 15 minutes. Serve at once before tomatoes get mushy.

21

Garden Soup SERVINGS: 8-10 PREPARATION TIME: 45 min. COOKING TIME: 45 min. 12 cups water 2 onions, sliced or chopped 4 garlic cloves, crushed 1 large carrot, sliced 2 potatoes, chopped 1 zucchini, sliced 1 leek, sliced 1 green pepper, chopped

1 bunch green onions, cut in 1/2 inch pieces 1 cup frozen green peas Y. cup low-sodium tamari ltsp. paprika 1 tsp. basil 2 tomatoes, cut in small wedges

Place water in a large pot, add onions and garlic and bring to a boil. Reduce heat to medium. Add carrots, potatoes, leeks, and green pepper. Cook covered for 20 minutes. Add the remaining vegetables and seasonings except for the tomatoes. Simmer for 15 minutes more. Add tomatoes 5 minutes before serving. HELPFUL HINTS: This makes a large amount of soup. It freezes well and keeps well in the refrigerator. To change the recipe, use the onion and garlic as suggested, and the seasonings and the tomatoes. The other vegetables may be changed according to your taste. Use a total of 8 cups of chopped or sliced vegetables.

Grainy Vegetable Soup SERVINGS: 10-12 PREPARATION TIME: 30 min. COOKING TIME: 11/2 hrs. (needs cooked beans) 1/2 tsp. basil 6 cups vegetable stock or water 1/2 tsp. tarragon 1 can tomatoes (16 oz.) 1/2 tsp. oregano 1 cup cooked beans (small whites or garbanzos are good) 1/2 tsp. celery seed 1/2 tsp. summer savory 1/2 cup uncooked brown rice 'A tsp. thyme 1/2 cup uncooked bulgur wheat 1/4 tsp. marjoram 1 onion, chopped % tsp. sage 1 carrot, chopped % tsp. rosemary 2 stalks celery, chopped dash cayenne pepper 1/2 lb. mushrooms, chopped 2 tbsp. low sodium tamari Combine all ingredients in a large soup pot. Cook over medium-low heat until grains are tender, aboutl1/2-2 hours.

22

Contributed by Heather and Patrick McDougall

Stone Soup SERVINGS: 10 PREPARATION TIME.: 20 min. COOKING TIME: 60 1 large very clean stone 6 cups water 3 large carrots, chopped 3 potatoes, chopped 2 onions, chopped 2 stalks celery, chopped

min.

1 can tomatoes (16 oz.) 2 cups frozen corn 2 cups frozen peas 1/2 cup low sodium tamari 1/2 cup whole wheat alphabet noodles

Heat water in a large pot Add the stone. Add carrots, potatoes, onions, and celery. Cook over medium heat for 45 minutes. Add remaining ingredients. Cook for 15 minutes longer. Remove the stone and serve. HELPFUL HINTS: This is a fun way to introduce children to healthy eating. They will especially enjoy this if they help in the preparation. Our children were 8 & 9 years old when they created this recipe after reading a book called Stone Soup. Stone is optional.

Hot Yammy Soup SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 30 min. 2 onions, sliced 2 cloves garlic, crushed 2 stalks celery, chopped 1 cup chopped green beans 2 cups chopped, peeled yams (or sweet potatoes or winter squash) 51/2 cups water 11/2 cups cooked garbanzo beans (optional)

1 large tomato, chopped 2 tbsp. low-sodium tamari 1 bay leaf 3 tsp. paprika 11/2 tsp. turmeric 11/2 tsp. basil 53 tsp. cinnamon 1/2 tsp. Tabasco sauce (optional)

Place onions, garlic, celery, green beans, and yams in a large soup pot with 1/2 cup water. Cook over medium heat about 5 minutes. Stir occasionally. Add the remaining ingredients. Bring to a boil, reduce heat, cover, and simmer over low heat for 20 minutes. HELPFUL HINTS: If you don't have any green beans, try a cup of peas or chopped green pepper.

23

Potato Soup SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: Hi hrs. 8 medium potatoes, peeled 6 cups water 2 medium onions, chopped 4 leeks, sliced or 2 bunches green onions, sliced

1/2 cup water 2 tbsp. dill weed 1/2 tsp. caraway seed 2 tbsp. low sodium tamari

Cut potatoes into large chunks. Cook in 6 cups of water until tender, about 3045 minutes. Drain off and reserve 4 cups of water. Mash the potatoes with the remaining water, either with an electric beater or by hand. Add the 4 cups of reserved potato water back to the pot with the mashed potatoes. Stir well. Cook onions and leeks or green onions in 1/2 cup water for 15 minutes. Add to potato mixture. Add seasonings. Cook over low heat about 30 minutes to blend flavors. Stir occasionally. HELPFUL HINTS: Add more water if necessary or if you prefer a thinner soup.

Corn & Potato Soup SERVINGS: 6-8 PREPARATION TIME: 8 cups water 1 onion, chopped 5 large potatoes, peeled and chopped

20

min. COOKING TIME: 1 hour 2 stalks celery, chopped 4 cups fresh or frozen whole kernel corn 2 tbsp. low-sodium tamari

Place the water in a large pot. Add onions, potatoes, and celery. Cook over medium-low heat until tender, about 45 minutes. Add corn and tamari. Cook an additional 15 minutes. Contributed by Jan Bruder

Jan's Jamaican Pumpkin Soup SERVINGS: 6-8 PREPARATION TIME: 20 min. COOKING TIME: 60 min. 3 lbs. raw fresh pumpkin or winter squash 3 onions, chopped 4 cups water 2 cloves garlic, crushed

1 tsp. pure vegetable seasoning 1 tbsp. low-sodium tamari 2 tbsp. sherry 'A tsp. grated fresh ginger root dash cayenne pepper (optional)

24 Skin, scrape, and cube pumpkin. Place all ingredients in a large pot and simmer over medium-low heat until mushy— about 1 hour. Wisk or blend until smooth.

Orange Soup SERVINGS: 6-8 PREPARATION TIME: 30 min. (need blender)

COOKING TIME: 45 min. - squash 45 min. - soup

14 tsp. ground coriander tsp cinnamon 34 tsp. ground ginger 14 tsp. turmeric 'A tsp. dry mustard 1 tbsp. salt-reduced tamari tbsp. lemon juice

2 medium acorn or

butternut squash 3 cups water 1 orange, peeled and sectioned 1 onion, chopped 2 cloves garlic, crushed 14 lb. mushrooms, chopped 14 tsp. ground cumin

Cut the squash in half lengthwise and place face down on a baking dish. Bake at 375 degrees about 45 minutes. Cool slightly and scoop out insides. Place in blender with the water and the orange. Puree until smooth. Heat 1/4 cup water in a large pot, add onions, garlic, mushrooms and spices. Saute for 15 minutes. Add the pureed squash mixture to the pot. Mix well. Cook over low heat about 30 minutes. Serve hot.

Sweet Potato Soup SERVINGS: 6-8 PREPARATION TIME: 15 min. COOKING TIME: l'A hrs. 8 cups water 5 medium sweet potatoes or yams 4 carrots, sliced thinly

1 medium onion, chopped

1 bay leaf

2 tbsp. low-sodium tamari 2 tbsp. lemon juice

1 tsp. paprika

Peel the sweet potatoes and cut them in chunks. Place 8 cups water in a large soup pot. Add the potatoes, carrots, onion, and bay leaf. Cover and simmer over low heat about 1 hour. Add the tamari, lemon juice, and paprika. Simmer for 15 minutes longer. Serve.

25

Quick Tomato-Rice Soup SERVINGS: 4 PREPARATION TIME: 5 min COOKING TIME: 10 min. (need cooked rice) 2 cups cooked brown rice 1/4 cup chopped onion % tsp. basil % cup water 6 cups tomato juice Saute' the onion in the water for 5 minutes. Add remaining ingredients. Cook until heated thoroughly. HELPFUL HINTS: Use 2 cups frozen corn instead of the rice for a thinner soup. Or use 1 cup rice and 1 cup corn.

Tomato Soup SERVINGS: 6 PREPARATION TIME: 10 min. COOKING TIME: 45 min. 3 cups canned tomatoes 2 cups water 1 small onion, chopped 1 stalk celery, chopped 1 small carrot, chopped 1/2 tbsp. parsley flakes

1 tsp. basil 3/4 tsp. oregano 1/2 tsp. marjoram dash or two of Tabasco (optional)

Combine all ingredients in a soup pot. Bring to a boil. Cover and simmer over low heat for 30-45 minutes, until vegetables are tender. Place in the blender and process until smooth for a delicious, familiar texture tomato soup.

Contributed by Judy Keane Judy's Navy Bean Soup SERVINGS: 6-8 PREPARATION TIME: 20 min. COOKING TIME: 3 hrs. 11/2 cups navy beans 1 onion, chopped 1 carrot, chopped 1 celery stalk, chopped 2 large garlic cloves, crushed 1 large can tomatoes (28 oz.) chopped

4 cups water 2 tsp. vegetable seasoning 1 tbsp. low sodium tamari 1/2 tsp. oregano 1/2 tsp. celery seed 1/2 tsp. fennel 2 bay leaves dash cayenne pepper

26

Soak navy beans in water to cover overnight Saute onion, carrot, celery and garlic in % cup water about 5 minutes. Add the drained, soaked beans and the remaining ingredients. Cover and cook over medium heat about 3 hours until tender. HELPFUL HINTS: If you forget to soak the beans overnight, you will just have

to cook the soup longer — maybe an hour or so. This can also be made in a slow cooker. Add all ingredients at once and cook at high temperature 10-12 hours. Navy beans are small white beans and they take a long time to get tender. Great Northern beans may also be used. Contributed by the Bardens Calico Soup SERVINGS: 8 PREPARATION TIME: 15 min.

2 cups assorted beans (see suggestions under hints) 1% quarts water 1 bay leaf 1 large onion, coarsely chopped 1 clove garlic, minced

COOKING TIME: 3-4 hours

1 large can tomatoes (28 oz.) chopped % cup chopped green chiles 2 tbsp. low sodium tamari lA tsp. pepper (optional)

Wash and soak beans overnight in a large pot in 1% quarts water. When ready to cook, add the remaining ingredients and cook over medium-low heat for 3-4 hours until all beans are soft HELPFUL HINTS: The fun in this soup comes with the many choices of beans

you can use. Use a little bit of each to make it interesting. Some suggestions are: pink beans, white beans, black beans, black-eyed peas, lima beans, and kidney beans. This soup can be quite spicy. If you do not enjoy spicy foods, reduce or eliminate the chopped green chiles and the pepper. Contributed by Mary Purse!

Mary's Minestrone SERVINGS: 8-10 PREPARATION TIME: 30 min. COOKING TIME: 45 min.

1 large onion, chopped 1 cup chopped celery 1 clove garlic, minced 1 large (28 oz.) can tomatoes 6 cups water

2 cups cooked beans (kidney, garbanzo, or white) 1 tsp. basil 1 tsp. crumbled sage 1 tsp. chervil

27 1 cup chopped carrot 2 cups chopped zucchini 2 cups shredded cabbage 1 cup green beans cut in 1 inch pieces

1 tbsp. parsley flakes 1 cup whole wheat pasta 1 cup frozen peas 4 cups chopped spinach (or 1 pkg. frozen chopped spinach)

In a large pot, saute onion, celery, and garlic in % cup water about 5 minutes. Add tomatoes and crush gently. Add rest of water and bring to a boil. Add carrots, zucchini, cabbage, green beans, cooked beans, and herbs. Cover and simmer for 20 minutes. Add peas, spinach, and pasta. Bring to boil, cover, and simmer about 15 minutes longer. HELPFUL HINTS: May be made early in the day and heated just before serving. Freezes well.

Country Soup SERVINGS: 8-10 PREPARATION TIME: 30 min. COOKING TIME: 3 hrs. 1 cup white (navy) beans 10 cups water 2 cloves garlic, crushed 2 onions, chopped 2 stalks celery, chopped 2 potatoes, chopped 1 carrot, sliced 1 leek, sliced (optional)

1 16 oz. can tomatoes 2 cups cabbage, coarsely chopped 1 cup uncooked vegetable elbows (or whole wheat macaroni or spinach elbows) 1 tsp. paprika 1 tsp. basil 1 tbsp. low-sodium tamari

Place washed beans in a pot with 10 cups water. Bring to a boil and simmer for 2 minutes. Remove from heat and let rest for 1 hour. Return to heat, bring to a boil, cover, and simmer for 1 hour. Add onion, garlic, celery, potatoes, carrots, leeks, and tomatoes. Simmer for 30 minutes. Add cabbage, vegetable elbows, and seasonings. Simmer another 30 minutes, or until beans and vegetables are tender.

Curried Pea Soup SERVINGS: 6 PREPARATION TIME: 30 min. COOKING TIME: 2 hrs. 2 cups dried split peas 10 cups water I carrot, grated 2 potatoes, grated



1 onion, grated 1/2 tsp. celery seed 1/2 tsp. curry powder 2 cups cooked brown rice

28 Place split peas in a large soup pot with 10 cups water. Bring to a boil, cover and cook over low heat about 1 hour. Meanwhile, grate the vegetables. After peas have cooked about 1 hour, add the grated vegetables, celery seed, and curry powder. Cover and cook for 30 minutes. Add the cooked rice. Cook about 30 minutes more before serving.

Simple Pea Soup SERVINGS: 8 PREPARATION TIME: 5 min. COOKING TIME: 30-45 min 14 lb. split peas 8 cups water or vegetable stock 2 medium potatoes, chunked

1/2 tsp. oregano 1/2 tsp. dill weed 1 tbsp. low sodium tamari

Place all ingredients in a large pot. Bring to a boil. Cover. Reduce heat to medium and cook until done, about 30-45 minutes.

Quintabean Soup SERVINGS: makes 12 cups PREPARATION TIME: 5 min COOKING TIME: 3 hrs. 1 cup pinto beans 1 cup kidney beans 1 cup lima beans (or white beans) 8 cups water 2 onions, chopped 2 bay leaves 1 tsp. basil 2 tsp. paprika

2 tsp. celery seed 1 cup black beans 4 cups water 1/2 cup yellow split peas (or lentils) 2 tsp. dill weed 1/2 tsp. cumin

Place 8 cups water in a large soup pot. Add pinto, kidney, and lima beans, onions, bay leaves, basil, paprika, and celery seed. Cover and cook over low heat for 1 hour. After 1 hour, add the black beans and 4 cups water. Continue to cook for another hour. Then add the split peas or lentils, the dill and cumin. Add more water if soup is too thick. Continue to cook for 1 more hour. Serve hot, with bread for a complete meal. HELPFUL HINTS: This base also makes a delicious stew. During the last hour of cooking, when the split peas are added, you may add chunks of vegetables, such as; 2 potatoes, 1 carrot, 1 cup green beans. Then 1/2 hour before serving, add some chopped zucchini and chopped spinach or cabbage. Try this in a slow cooker. Combine all the ingredients in crock pot, except use only 10 cups water. Cook on low about 10-12 hours, on high 5-6 hours.

29 Contributed by Butch Shrader

Butch's Bean Soup SERVINGS: 12-14 COOKING TIME: 4 hrs. (1 hr. rest time)

PREPARATION TIME: 10 min. 4 quarts water

2 cups Great Northern beans 1 cup small white beans 3 - 4 onions, chopped 1/2 cup lentils

Si cup split peas 1/2 cup barley

1 tsp. herb seasoning mix 1/2 tsp. curry powder

Begin by placing the white beans (both kinds) in the 4 qts. of water along with the chopped onions. Bring to a boil, remove from heat and let rest 1 hour. Return to heat and simmer for 2 hours. Then add lentils, peas, barley and spices. Cook for 1 hour longer. This recipe makes a large amount of soup. HELPFUL HINTS: Keeps well in refrigerator, reheats well, also freezes well. Makes a good sandwich spread.

Black Bean Soup SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: 2 - 3 hrs.

1 cup black beans

4 cups water 1 onion, chopped

1 bay leaf

1 tsp. celery seed 1/2 tsp. basil 1 tsp. lemon juice (optional) 1 tbsp. low-sodium tamari

Place black beans in pot with 4 cups water.

cover and let stand 1 hour.

Bring to a boil, Remove from heat,

After 1 hour (or overnight soaking, if preferred) return to heat. Add onion, bay leaf, celery seed, and basil. Cover and cook over low heat about 2 hours.

When beans are tender, pour soup into a blender and puree until smooth. Return to pot, add lemon juice and tamari. Heat about 5 minutes. Serve hot

30

Lentil-Vegetable Soup SERVINGS: 4-6 PREPARATION TIME: 20 min. COOKING TIME: 11/2 hrs. 1 medium zucchini 2 cloves garlic, crushed 2 tbsp. parsley flakes 1 tsp. thyme 11/2 cups tomato juice IA cup red wine vinegar

2 qts. water 2 cups lentils 2 bay leaves 1 onion, chopped 1 stalk celery, chopped 1 large carrot, grated

Place water, lentils, bay leaves, onion, and celery in a large pot. Bring to boil, reduce heat, cover, and simmer about 45 minutes. Add the remaining ingredients. Continue to cook over medium low set an additional 45 minutes.

Lentil Soup II SERVINGS: 8 PREPARATION TIME: 15 min. COOKING TIME: 60 min. 1 cup lentils 8 cups water 1 onion, chopped 2 stalks celery, chopped 2 carrots, chopped

1/2 cup barley 1 can (1 lb.) tomatoes 1/2 tsp. marjoram 1/2 tsp. thyme 1 tbsp. low-sodium tamari

Place all the ingredients in a large soup pot. Cover and cook over low heat about 1 hour. HELPFUL HINTS: Easy to reheat. Freezes well. Brown rice may be substituted for the barley.

Lentil Dahl SERVINGS: 4-6 PREPARATION TIME: 15 min. COOKING TIME: 60 min. 2 cups lentils 7 cups water 1 tsp. turmeric 1/2 tsp. grated fresh ginger root

2 tsp. garam-masala (recipe found in this book) 3 tbsp. chopped coriander leaves (Chinese parsley)

Place lentils, water, turmeric, ginger, and garam-masala in a large pot. Bring to boil. Cover. Reduce heat to medium low. Simmer about 1 hour until lentils are tender. Stir in coriander leaves. Serve with other Indian foods, or rice and chapati. This is thin, like a soup. It is a staple in the Indian diet. If you prefer to have a thicker dahl, reduce the amount of water to 5 cups.

31

Seven Bean Soup SERVINGS: 10-12 PREPARATION TIME: 15 min. COOKING TIME: 3 hrs. Si cup lentils 1/2 cup barley 11/2 tsp. herb seasoning mix (OR 1 tsp. basil and 1/2 tsp. oregano) 2 tbsp. low sodium tamari

4 qts. water 4 onions, chopped 3 bay leaves 1 cup pink beans 1 cup pinto beans 1 cup kidney beans 1 cup lima beans 1/2 cup garbanzo beans 1/2 cup small white beans

Place onions and bay leaves in a pot with the water and the first 6 kinds of beans listed. Bring to a boil. Cover and cook over medium-low heat for 2 hours. Add lentils, barley, and seasonings. Continue to cook for at least 60 minutes longer. HELPFUL HINTS: Some vegetables may be added during the last hour of cooking time. Good choices would be potatoes, carrots, and celery. If you make this in a slow cooker, decrease water by 2 cups and add all ingredients at the same time.

White Bean & Vegetable Soup SERVINGS: 6-8 PREPARATION TIME: 15 min. COOKING TIME: 3 hrs. 11/2 cups white beans (Great Northern or small whites) 8 cups water 1/2 cup barley 1 onion, chopped

2 stalks celery, chopped 2 carrots, sliced 2 bay leaves 2 tbsp. low-sodium tamari

Place beans and water in a large pot. Bring to a boil. Cover. Remove from heat and let rest one hour. (Beans may be soaked overnight and this step omitted.) Add barley. Cook over low heat about 1 hour. Add vegetables, bay leaves, and tamari. Cook an additional hour, until vegetables are tender. HELPFUL HINTS: Other vegetables may be added, if desired. Use other grains instead of barley, or try whole grain pasta.

32

Grain Soup SERVINGS: 8 PREPARATION TIME: 15 min. COOKING TIME:

11/2

hrs.

10 cups water 2 cloves garlic, crushed 1 cup uncooked brown rice or barley 2 tbsp. salt-reduced tamari 1 onion, chopped 1 tbsp. parsley flakes 2 carrots, chopped 1/2 tsp. thyme 1 stalk celery, chopped % tsp. sage Place 10 cups water in a large pot, add the uncooked grain. Simmer, covered, for 30 minutes. After the grain has cooked for 30 minutes, add the chopped vegetables and the seasonings. Stir to blend. Cover and simmer over low heat for 60 minutes longer, stirring occasionally. Serve hot. HELPFUL HINTS: Other grains may be used instead of rice or barley, such as: cracked wheat, millet, cornmeal, or oatmeaL A combination can also be used, such as 1/2 cup rice and 1/2 cup barley.

Barley Soup SERVINGS: 6-8 PREPARATION TIME:

20 ma

COOKING TIME: 2 hrs.

1/2 lb. mushrooms, sliced 1 lb. cabbage, coarsely chopped 2 tbsp. chopped parsley 1 bay leaf

8 cups water % cup barley 2 tsp. dill weed 1 tsp. cumin (optional) 1 large onion, chopped

Put barley, water, onions and seasonings in a large pot. Cover and simmer soup about 2 hours. For last 30 minutes of cooking time, add the mushrooms and the cabbage. Add more water if necessary.

Leftovers Soup SERVINGS: 4-6 PREPARATION TIME: 20 min. COOKING TIME: 20 min. 1 onion, sliced 1/2 lb. mushrooms, sliced 1 green pepper, sliced 2 cups leftover beans (kidney, pinto, black or white)

1 cup leftover rice 1-2 tsp. chili powder 11/2 cups water 1 clove garlic, pressed 1 tbsp. low sodium tamari

33 Saute onions, mushrooms, and green peppers in 1/2 cup water until soft, about 5 minutes. Add remaining ingredients, cover and cook over medium heat 15 minutes. HELPFUL HINTS: This also makes a good filling for pita and sandwiches. Remove 2 cups to blender jar. Puree. Return to soup pot. Mix in well. ChilL Gazpacho SERVINGS: 6-8 PREPARATION TIME: 30 min. (need a hlender) 4 cups tomato juice 1 onion, quartered 4 tomatoes, peeled and quartered 1 green pepper 1 cucumber, quartered 2 green onions 2 cloves garlic

COOKING TIME: none, 2 hrs. to chill juice of 1/2 lemon 1 tbsp. low-salt tamari 2 tbsp. wine vinegar 1 tsp. basil 1 tsp. chervil or tarragon IA tsp. ground cumin 1/2 cup fresh parsley

Put 2 cups of tomato juice in blender along with half of the vegetables. Puree well. Pour into large jar (enough to hold both batches.) Pour remaining 2 cups of tomato juice in blender. Add the rest of the vegetables and the seasonings. Puree well. Add to the first batch. Mix well. Cover and chill at least two hours to blend flavors. HELPFUL HINTS: To peel a fresh tomato: leave it whole, pierce it with a fork, and drop into boiling water for 30 seconds. Remove and plunge into cold water. The skin will slip off easily. This gazpacho makes a good first course for a more elaborate dinner, or a simple meal with bread or grains on a hot summer evening.

Quick Beet Soup SERVINGS: 4 PREPARATION TIME: 20 min. COOKING TIME: 20 min. 3-4 whole beets, grated 1 onion, finely chopped 4 cups water 1 cup chopped beet greens

1 tbsp. low-sodium tamari 2 tsp. dill weed (optional) 1/2 tsp. caraway seeds (optional)

34 Place beets and onion in a soup pot with the water. Cover and cook over medium heat for 10 minutes. Add remaining ingredients. Cover and continue to cook an additional 10 minutes. Serve hot or cold. Keeps well in refrigerator.

Vichyssoise SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: 1 hr. 2-4 hrs. to chill 3 cups potatoes, peeled and chunked 11/2 cups chopped onions 1/2 cup sliced leeks

5 cups water 1/2 tsp. white pepper 1 tbsp. low-sodium tamari

Place all ingredients in a large pot Simmer over medium-low heat until potatoes are very soft, about 1 hour. Blend until smooth. ChilL Garnish with chopped parsley or chives. Serve very cold.

Sauces Oriental Spice Gravy SERVINGS: makes 2 cups PREPARATION TIME: 5 min. COOKING TIME: 20 min. 2 cups water 2 tbsp. arrowroot or cornstarch 1/2 tbsp. salt-reduced tamari

1/2 tsp. onion powder 1/2 tsp. ground ginger % tsp. garlic powder

Combine the arrowroot or cornstarch with the water in a saucepan. Add the remaining ingredients. Cook over low heat until thickened, stirring frequently. HELPFUL HINTS: Serve over vegetables, rice, or other grains, loaves or burgers. VARIATIONS: Instead of onion, ginger, and garlic powders, use 1/2 small onion chopped, 1 tsp. grated fresh ginger, 1 clove garlic, pressed, and 1-2 tb sp. Chinese parsley (coriander) chopped. DIRECTIONS: Saute onion, ginger, and garlic in Ve cup water for a few minutes. Mix arrowroot or cornstarch with remaining water and tamari. Add to pan along with Chinese parsley. Mix well. Heat and stir until thickened.

35

Ginger Sauce SERVINGS: about 21/2 cups of sauce PREPARATION TIME: 15 min. COOKING TIME: 10 min. 1/2 cup low-sodium tamari 2 cups water 2 tbsp. sherry (optional) 11/2 tbsp. grated fresh ginger root

Si cup chopped green onions 1 clove garlic, crushed 4 tbsp. arrowroot or cornstarch mixed in % cup water

Mix all ingredients together in a saucepan. Cook and stir over medium heat until thickened, about 10 minutes. HELPFUL HINTS: Serve over rice or noodles. Mix with steamed vegetables. Keeps well in refrigerator. Do not freeze.

Szechuan Sauce SERVINGS: makes 2 cups PREPARATION TIME: 10 min. COOKING TIME: 10 min. 144 cups water 2 tbsp. low-sodium tamari 1 tbsp. cornstarch or arrowroot

1 tbsp. fresh ginger root, grated 2 green onions, finely chopped 1/2 tsp. Tabasco sauce

Combine all ingredients in a saucepan. Cook and stir over medium heat, until mixture boils and thickens, about 10 minutes. Serve over rice or other grains; use as a topping for potatoes or pasta. HELPFUL HINTS: This is a very spicy sauce. Use less Tabasco and less ginger if you prefer a milder sauce. It also makes a good sauce for steamed vegetables.

Oriental Tomato Sauce SERVINGS: makes 1 qt. PREPARATION TIME: 20 min. COOKING TIME: 15-20 min. 1 small onion, sliced 1/2 cup water 1/2 cup whole wheat flour 4 cups water

6 oz. tomato paste 21/2 tsp. grated ginger root 1 tbsp. low-sodium tamari

36 Saute the onion in 'A cup water for 5 minutes. Add the whole wheat flour. Stir to mix well. Add the remaining ingredients. Cook and stir over medium heat about 10-15 minutes, until thickened. Serve over grains or steamed vegetables.

Ginger White Sauce SERVINGS: makes 4 cups PREPARATION TIME: 5 min. COOKING TIME: 10 min. 4 cups nut milk or rice milk (recipe found in main book) 2 tsp. grated fresh ginger root

2 tsp. low sodium tamari 3 tbsp. cornstarch mixed in '4 cup water

Combine first 3 ingredients in a saucepan. Cook over medium heat until heated through, about 8 minutes. Stir frequently. Add cornstarch mixture. Continue to cook and stir until thickened. Serve over whole grains or steamed vegetables.

Flour Gravy SERVINGS: makes 2 cups PREPARATION TIME: 15 min. COOKING TIME: 15-20 min. 1/2 cup flour (whole wheat, barley, garbanzo) 2 cups water 2 tbsp. low sodium tamari 1 tsp. minced onion 2 tsp. parsley flakes

% tsp. onion powder % tsp. dill weed 'A tsp. basil 1/2 tsp. garlic powder 1/4 tsp. celery seed

Place flour in dry saucepan over medium heat and stir for five minutes to dextrinize flour. Remove from heat. Add the water and use wire wisk to blend welt Add the seasonings. Return to heat and cook over low heat until thickened. HELPFUL HINTS: Serve over grains, with steamed vegetables, use in casseroles or over potatoes.

Simple Brown Gravy SERVINGS: makes 2 cups PREPARATION TIME: 5 min. COOKING TIME: 20 min. 7 tbsp. whole wheat flour 2 cups cold water % tsp. onion powder



1/2 tsp. garlic powder 1 tsp. minced dried onion 1 tbsp. salt-reduced tamari

37 Combine flour and water. Stir until well blended. Cook over low heat until thickened, about 10 minutes. Add remaining ingredients. Continue to cook over low heat for 10 minutes, stirring occasionally.

Taman Sauce SERVINGS: makes 2 cups PREPARATION TIME: 5 min. COOKING TIME: 10 min. 2 cups water '4 cup salt-reduced tamari

21/2 tbsp. arrowroot or cornstarch 4 tbsp. water

Place 2 cups water and 14 cup tamari in a small saucepan. Heat to boiling. Meanwhile, dissolve the arrowroot or cornstarch in 4 tbsp. water. Remove the tamari-water mixture from heat. Add the cornstarch-water mixture and stir to mix well. Return to heat. Cook, stirring constantly, until it thickens. Serve at once. HELPFUL HINTS: This is good with many different dishes. Try over grains, potatoes, casseroles, or vegetables. Try it as a dip for artichokes.

Onion-Mushroom Sauce SERVINGS: makes 21/2 cups PREPARATION TIME: 10 min. COOKING TIME: 15-20 min. 1 onion, chopped 1/2 lb. mushrooms, chopped 2'h cups water

2 tbsp. low-sodium tamari dash pepper (optional) 3 tbsp. cornstarch or arrowroot

Place onions and mushrooms in a saucepan with 14 cup water. Saute over medium heat about 5 minutes. Add remaining water and tamari Bring to a boil over medium heat. Mix cornstarch with a small amount of cold water to make a smooth white liquid. Slowly add to sauce, stirring as you do so. Continue to stir until thickened. Serve over potatoes, grains, or steamed vegetables.

Garlic Sauce SERVINGS: makes 2 cups PREPARATION TIME: 5 min. COOKING TIME: 10 min. 2 cups cold water I tbsp. cornstarch 3 tbsp. whole wheat flour

2 tsp. low-sodium tamari 1/2 tsp. garlic powder

Mix all ingredients in a saucepan. Heat to boiling, stirring constantly until thickened and smooth. Serve warm over vegetables or as a dipping sauce for bread, rolls, or vegetables.

38

Creamy Potato Sauce SERVINGS: makes 21/2 cups PREPARATION TIME: 10 min. COOKING TIME: 25 min. 1 small onion, coarsely chopped 11/2 cups water 2 potatoes, peeled and chopped 1 clove garlic



1 tbsp. parsley flakes 1 tsp. dill weed dash pepper

Combine all ingredients in a saucepan. Cook over medium heat until potatoes are soft, about 20-25 minutes. Place all ingredients in blender and blend until smooth and creamy. Serve over vegetables or grains. Especially good over Brussels sprouts, broccoli, green peas, or potato pancakes.

Lemon Sauce SERVINGS: makes 1 cup PREPARATION TIME: 5 min. COOKING TIME: 15 min. 1 tbsp. arrowroot or cornstarch

1 cup water 2 tbsp. lemon juice

Mix arrowroot or cornstarch and water in a small saucepan. Cook over medium heat, stirring constantly until it thickens (about 5 minutes). Reduce heat to low. Cover and simmer for 10 minutes. Remove from heat. Add lemon juice. Mix well. Serve hot. HELPFUL HINTS: This is good over vegetables, such as broccoli or spinach; or over steamed mixed vegetables such as carrots, onions, and broccoli. Mixed vegetables, whole wheat noodles, and lemon sauce make a good main dish.

Golden Sauce SERVINGS: makes 3 cups PREPARATION TIME: 10 min. COOKING TIME: 10 min. (need cooked carrots and potatoes) 11/2 cups hot water 3 cooked potatoes 4 cooked carrots



1 tbsp. lemon juice I tbsp. low-sodium tamari

Place all ingredients in blender. Blend until smooth. Pour into a saucepan, heat, and serve as a topping for steamed vegetables or grains.

39 Curry Sauce SERVINGS: makes 3 cups PREPARATION TIME: 5 min. COOKING TIME: 15 min. 1 onion, sliced or chopped 31/2 cups water



2 tsp. curry powder 3 tbsp. cornstarch or arrowroot 1 tbsp. low-sodium tamari (optional)

Saute the onion in 'A cup water until tender. Add the curry powder and mix well Add 3 cups water. Stir. In a small bowl combine the cornstarch with 'A cup water. Add to curry mixture. Cook over low heat, stirring occasionally until thickened. Serve hot HELPFUL HINTS: Good over whole grains or steamed vegetables. Quick Enchilada Sauce SERVINGS: makes 21/2 cups PREPARATION TIME: 5 min. COOKING TIME: 10 min. 1 cup tomato sauce 11/2 cups water 1/2 tsp. garlic powder

'A tsp. onion powder 11/2 tbsp, chili powder blend 2 tbsp. cornstarch or arrowroot

Place all ingredients in saucepan. Mix well. Cook and stir over medium heat until mixture boils and thickens, about 10 minutes. HELPFUL HINTS: Serve over bean burritos or chapatis and beans. Serve over grains or vegetables. Use to give any food a Mexican flavor.

Contributed by Elaine French Elaine's Spicy Enchilada Sauce SERVINGS: about 3 cups PREPARATION TIME: 20 min. COOKING TIME: 25 min. 1 1g. onion, chopped 2 cloves garlic, minced '4 cup water 1 15 oz. can tomato sauce 3/4 cup red wine (or apple juice) 1 tbsp. chili powder

2 tsp. oregano 1 tsp. cumin 1 tsp. coriander 1/2 tsp. Tabasco sauce 2 tsp. apple juice concentrate

Saute onion and garlic in water until soft Add remaining ingredients and bring to a boil. Reduce heat, simmer for 10 minutes. Use as a topping for enchiladas or burritos.



40 Sweet 'N' Sour Sauce SERVINGS: makes 1 cup PREPARATION TIME: 5 min. COOKING TIME: 5 min. 1/2 cup unsweetened pineapple juice 3/4 cup tomato juice



1 tbsp. low-sodium tamari 2 tsp. vinegar

Combine all ingredients in saucepan. Bring to a boil, lower heat, cover, and simmer until slightly thickened, about 5 minutes. HELPFUL HINTS: For a thicker sauce, add 1 tbsp. cornstarch or arrowroot to the liquid before cooking, blending it in well. Cook and stir until thick.

Salads Tossed Salad SERVINGS: 4-6 PREPARATION TIME: 30 min. COOKING TIME: none 8 cups torn lettuce leaves (use a minimum of 2 different kinds: leafy green, leafy red, romaine, butter lettuce, and iceberg are the best choices for a base). Choose one of the following combinations to add to your tossed greens: 1. 1 cup torn spinach leaves 1/2 cup sliced mushrooms 1/2 cup sliced red onion 1/2 cup bean sprouts 2. 1/2 cup chopped green onions 1/2 cup alfalfa sprouts 2 tomatoes, cut in wedges 1/2 cucumber, chopped

3. 1/2 cup sliced mushrooms 1/2 cup grated carrot Si cup sliced red onion 1/2 cup chopped green pepper 4. 1/2 cup sliced mushrooms 1/2 cup chopped green onions 1/2 cup alfalfa sprouts 1 cup shredded red cabbage

Or use any of your favorite combinations. Toss gently. Serve with fresh lemon juice or an oil-free dressing. HELPFUL HINTS: The following ingredients are also nice added to a tossed green salad: watercress, radishes, broccoli, cauliflower, celery, cooked beets, sprouted lentils, sprouted peas.

41 Spinach Salad SERVINGS: 4 PREPARATION TIME: 30 min. COOKING TIME: none 1/2 lb. mushrooms, sliced 1 small red onion, thinly sliced

1 bunch spinach 1/2 head cauliflower

Wash spinach carefully. Dry. Tear into bite-size pieces. (Do not use stems.) Break cauliflower into flowers, then slice thinly. Toss all ingredients together. Serve with oil-free dressing.

Raw Vegetable Platter SERVINGS: variable PREPARATION TIME: 15 to 30 min. Suggested Raw Vegatables 1 bunch of broccoli, cut into bite-size flowers and stems 2 zucchini, cut into strips 2 carrots, cut into strips

1 head cauliflower, cut into bite-size flowers 1 cucumber, cut into strips 1 bunch green onions, cleaned and left whole

Arrange desired vegetables on a platter. Serve with a bowl of dip, such as: eggplant dip, garbanzo puree or green chili salsa. For a special occasion, try Tofu Mayonnaise or Curried Tofu Dip.

Mung Bean Sprout Salad SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: none (make ahead, it needs time to chill) 2 cups mung bean sprouts 1 cup grated carrots 4 stalks celery, chopped



cup chopped green onions 1/4 cup watercress, broken up 14

Combine all ingredients in a bowl. Toss to mix. Cover and refrigerate until serving. Serve with your choice of oil-free dressing.

42

Sprouted Lettuce Salad SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: none (make ahead, it needs time to chill) 2 cups mixed bean sprouts (lentils, mung, azuki, pea) 1 cup shredded lettuce Si green pepper, chopped

4 stalks celery, chopped 1 cucumber, diced 6 radishes, thinly sliced

Combine all ingredients in a bowL Toss to mix. Cover and refrigerate until serving. Serve with your choice of oil-free dressing.

Sprout Salad SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: none (make ahead - it needs time to chill) 2 cups mixed bean sprouts (lentils, mung, azuki, or pea) Si cup alfalfa sprouts 3-4 green onions, chopped

1 stalk celery, sliced 1/2 green pepper, chopped 2 tbsp. chopped pimento

Combine all ingredients in a bowl. Toss to mix well. Cover and refrigerate for a short time before serving. Serve with various oil-free dressings, such as: French Tomato, Lemon-Garlic, Herbed Vinegar, Russian. HELPFUL HINTS: It is easy to grow your own bean sprouts at home (see section on sprouting in the original book). Some natural food stores and supermarkets will sell mixed sprouts in packages.

Tomato-Onion-Cucumber Salad SERVINGS: 4-6 PREPARATION TIME: 15 min. COOKING TIME: none (needs to chill before serving) 4 tomatoes, sliced 2 onions, thinly sliced 2 cucumbers, thinly sliced

% cup apple cider vinegar pepper (optional)

Layer the sliced vegetables in a bowl. Pour the vinegar over them. Sprinkle with pepper, if desired. Chill until serving.

43

Shredded Salad SERVINGS: 4 PREPARATION TIME: 20 min. COOKING TIME: none 1 cup shredded raw carrots 1 cup shredded cooked and chilled beets

1 cup shredded cooked and chilled turnips (optional) 1 cup shredded raw cabbage (red or green)

Toss together. Add your choice of oil-free dressing. Serve on a bed of lettuce. Garnish with strips of green pepper, if desired.

Contributed by Lee Knight

Lee's Cabbage Salad SERVINGS: 8-10 PREPARATION TIME: 20-30 min. COOKING TIME: none

Vegetables: 1/2 medium cabbage, shredded 1i large onion, finely chopped 1/2 green bell pepper, chopped 1 small jar pimiento, chopped 3 tbsp. frozen unsweetened apple juice concentrate

Dressing: 1 cup vinegar 1/2 tsp. celery seed 1/2 tsp. caraway seed 1/2 tsp. dill seed 1 tsp. low sodium tamari (optional)

Combine vegetables and apple juice concentrate in a large bowL Combine dressing ingredients in a sauce pan and bring to a boil. Pour over vegetables, stir to mix well. Cover and refrigerate overnight. HELPFUL HINTS: Keeps well in refrigerator for up to 8 or 9 days. Flavor seems to improve after 2-3 days or more. Other vegetables can also be added to the cabbage mixture such as: chopped celery, shredded carrots or shredded red cabbage.

44 Contributed by Jackie Sprague Steamed Vegetable Salad SERVINGS: 6 PREPARATION TIME: 45 min. COOKING TIME 1 large carrot, peeled 6-8 asparagus spears, trimmed 1 large stalk broccoli, peeled juice of one lemon Si cup frozen corn, thawed in cold water 1 cup frozen peas, thawed in cold water 2 large tomatoes, cut in wedges

2 cups lettuce pieces 1 cucumber, peeled and sliced very thin 1 small onion, chopped 1 cup tofu mayonnaise (recipe elsewhere in book) 2 tbsp. parsley flakes 1 tsp. low sodium tamari 1/2 tsp. pepper (optional)

Slice carrots, asparagus, and broccoli into bite-sized pieces and steam until tender (about 10 minutes). Toss with lemon juice and chill. Mix well with the remaining ingredients and serve cold.

Chinese Hot Salad SERVINGS: 6 PREPARATION TIME: 20 min. COOKING TIME: 10 min. 1 onion, sliced 1 tbsp. grated fresh ginger root 3 cloves garlic, pressed 2 tbsp. low sodium tamari 2 stalks celery, thickly sliced 1 green pepper, cut into strips

2 cups bean sprouts 1 cup Chinese pea pods 1/2 cucumber, peeled and cut into strips 6 lettuce leaves, coarsely chopped 1 tbsp. lemon juice

In a wok or large pan, saute onion, ginger, and garlic in 2 tablespoons water for 1 minute. Add 1 tablespoon tamari, and the celery, green peppers, pea pods, and bean sprouts. Cook and stir over medium-high heat for 6 minutes. Add the remaining tamari, the cucumber, and the lettuce. Continue to cook 3 minutes longer. Sprinkle with lemon juice. Mix well. Serve hot.

45 Contributed by Becky Silva

Silva's Soba Noodle Salad SERVINGS: 6-8 PREPARATION TIME: 20 min. COOKING TIME (noodles): 10 min. 2 pkg. buckwheat soba noodles 1 cucumber, Julienne sliced 1 small head lettuce, coarsely grated 3 green onions, chopped V. cup Chinese parsley (coriander), chopped

1 pkg. shiitake (dried) mushrooms 1 tbsp. shredded ginger root (fresh) 2 tsp. low-sodium tamari 1 tsp. apple cider vinegar 1/4 cup water

Cook soba noodles in 8 cups boiling water for 10 minutes. Drain, rinse, and chill. Place dried mushrooms in bowl, pour 1 cup boiling water over them, let soak for 15 minutes. Squeeze to remove exces water. Cut off tough stems and discard. Slice mushrooms into 'A inch strips. Set aside. Prepare remainder of vegetables as directed. Combine all ingredients. Toss to mix well. Refrigerate until serving time. Serve cold.

Vegetable Salad Provencale' SERVINGS: 8 PREPARATION TIME: 15 min. COOKING TIME: 20 min

2 large green peppers 2 medium summer squashes 3 medium onions 2 cloves garlic, crushed 1 tsp. basil 1/2 tsp. ground coriander 1 bay leaf, crumbled

1 tbsp. low sodium tamari 3 tbsp. lemon juice Sh cup white wine (or apple juice) 3 medium tomatoes chopped parsley

Cut green peppers into 1 inch chunks. Slice squash and tomatoes into 'A inch thick slices. Slice onion into rings. Using a large pan or wok, saute the onion and garlic in V. cup water for 5 minutes. Remove to a bowl. Adding a bit more water, saute the green pepper fors minutes, and place in bowl with onion. Add a little more water and saute the squash for 5 minutes. Then return the onion and green pepper to the pan, add the basil, coriander, bay leaf, tamari, lemon juice and wine or apple juice. Mix well. Layer tomato slices on the top. Cover and simmer for 5 minutes. Turn into a serving dish, cover and refrigerate until chilled. Before serving, sprinkle with chopped parsley. This could also be served warm as a vegetable side dish, if desired.

46 Contributed by Margie Luyk Wilted Lettuce SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: 15 min. (needs cooked potatoes) 1 large head lettuce, shredded 1/2 onion, chopped (optional)

4 cooked and peeled potatoes 1 onion, chopped 1 3/4 cup water V4 cup plus 1 tbsp. apple cider vinegar

Saute the one chopped onion in a small amount of water over high heat, stirring until it browns slightly. Mash the potatoes with a fork and add them to the onions. Add the water and the vinegar. Cook and stir until mixture is smooth and hot. Remove from heat. Put the shredded lettuce (and optional chopped onion, if desired) into a large bowl. Pour the hot potato mixture over the lettuce. Toss well and serve at once. HELPFUL HINTS: This is a good use for leftover mashed potatoes — use about 2 cups.

Potato Salad SERVINGS: 6-8 PREPARATION TIME: 20 min. COOKING TIME: none (need cooked potatoes) 6 large salad potatoes, 1 carrot, grated cooked and diced % cup Best Tofu Mayonnaise 1 onion, chopped (recipe in this book) 3 stalks celery, chopped 1 tbsp. prepared mustard Combine all ingredients, mix well. Chill at least 1 hour before serving. Sprinkle paprika over the top for garnish.

Macaroni Salad SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME (macaroni): 10 min. 2 cups vegetable or whole wheat macaroni 1 stalk celery, minced 6 green onions, finely chopped 1 small zucchini, thinly chopped

1/2 green pepper, finely chopped 1 large tomato, chopped 1/2 cup Best Tofu Mayonnaise (recipe in this book)

47 In a large saucepan, bring 4 cups water to a boil. Add the macaroni, reduce heat, cover, and cook over medium-low heat for 10 minutes until tender. Drain, rince with cool water, and set aside. Combine remaining ingredients in a large bowl, mixing well. Add the cooked macaroni, toss lightly to mix. Chill at least 1 hour before serving. New Potato Salad SERVINGS: 10-12 PREPARATION TIME: 30 min. COOKING TIME: 45 min. 10-12 red or white salad potatoes, cooked and cubed 11/2 cups cooked green beans or cooked red kidney beans 1/2 cup celery, sliced 1 bunch green onions, sliced

1/2 lb. mushrooms, cut in half or quartered 2 tbsp. lemon juice V. cup parsley, chopped 2 tbsp. chopped pimiento 3A cup oil free salad dressing

Combine mushrooms with lemon juice. Toss to coat well. Add remaining ingredients and mix well. Refrigerate for several hours before serving. Sprinkle with some paprika, if desired HELPFUL HINTS: The potatoes may be cooked either with their skins on or without, depending on your preference. Other beans or vegetables may be substituted for the ones suggested above.

Molded Gazpacho Salad SERVINGS: 6 PREPARATION TIME: 15 min. SETTING TIME: 2 hours 4 cups tomato juice 1 tbsp. agar-agar powder 1 tbsp. lemon juice 1 tsp. basil 1/4 tsp. Tabasco

Y. cup chopped onions 1/2 cup chopped celery 1/2 cup chopped green pepper 1/2 cup grated carrot % cup chopped cucumber

Place tomato juice in a saucepan, bring to a boil, sprinkle agar-agar over the top and simmer for 5 minutes, stirring constantly. Remove from heat, add the remaining ingredients. Stir to mix well. Pour into a 6 cup mold. Allow to cool to room temperature and place in the refrigerator until set. To unmold salad, loosen around the edge with a knife. Dip bottom of mold in hot water for a moment, holding serving dish over the top and invert. The salad should come out easily. If it does not, dip again and invert.

48

Sweet Potato-Banana Salad SERVINGS: 4-6 PREPARATION TIME: 15 min. COOKING TIME: none (need baked sweet potatoes) 4 baked sweet potatoes, peeled and cut in chunks 4 bananas, sliced

2 apples, chopped 1/2 cup raisins 1/2 tsp. nutmeg

Mix the first 4 ingredients together. Sprinkle the nutmeg over the top.

Fruit Salad SERVINGS: variable PREPARATION TIME: 15-30 minutes Suggested Fresh Fruits: 1) Cantalope chunks Watermelon chunks Honeydew chunks Strawberries - halved 2) Orange sections Apple chunks Banana slices Pear chunks 3) Orange sections Grapefruit sections Apple chunks Strawberries

4) Pineapple spears Banana slices Cherries (halved and seeded) 5) Peach slices Pear chunks Grapes (halved and seeded) 6) Papaya chunks Honeydew chunks Strawberries Banana Slices

Wash and prepare chosen fresh fruits, using any combination that appeals to you. Invent your own combinations. Toss fruits with 2 tbsp. lemon juice. Serve as soon as possible to prevent discoloration. HELPFUL HINTS: Blend some papaya with a little water in a blender to make an excellent fruit sauce for these salads. Mix the fruit with the papaya sauce for a delicious variation.

49

Main Dishes Vegetable Stews & Sauces Spaghetti Sauce I SERVINGS: 4 people, as a main dish PREPARATION TIME: 30 min. COOKING TIME: 2 hrs. 11/2 tsp. oregano 2 cups tomato sauce 6 fresh tomatoes, chopped 2 bay leaves 1 tsp. basil

4 tbsp. water 1 onion, chopped 1/2 green pepper, chopped 3 celery stalks, chopped 1/2 lb. mushrooms, sliced 2 garlic cloves, pressed

Saute onion, green pepper, celery, mushrooms, and garlic in the water for 10 minutes. Add the remaining ingredients. Simmer, uncovered, for about 2 hours. Serve over spaghetti (Try whole wheat spaghetti, vegetable or spinach spaghetti — all are delicious). Cook whole wheat spaghetti and spinach spaghetti 5-10 minutes. Whole wheat has much more fiber than the vegetable varieties. HELPFUL HINTS: If you like eggplant, add some diced eggplant and saute with the other vegetables. One large can of tomatoes (28 oz.) may be substituted for the fresh tomatoes. Try serving over spaghetti squash. Cut squash in half. Remove seeds. Place in large pot with 2-3 inches of water. Steam for about 1/2 hour. Pull out cooked strands with a fork.

White Mushroom Sauce SERVINGS: 6 PREPARATION TIME: 15 min. 3 cups nut milk or rice milk 1 cup water 1 onion, chopped 2 pkg. dried mushrooms, sliced OR 1 lb. fresh mushrooms, sliced

COOKING TIME: 30 min. 1/2 tsp. tarragon 1/2 tsp. dill weed 1/2 tsp. thyme % cup sherry 3 tbsp. cornstarch or arrowroot

Soak dried mushrooms in warm water for 15 minutes. Squeeze out excess water and slice. Saute onion in 1/2 cup water for 5 minutes. Add remaining ingredients, except for cornstarch or arrowroot Bring to a boil over low heat, stirring often. Mix cornstarch or arrowroot in 1/2 cup water. Add to white sauce. Continue to cook and stir until thickened. HELPFUL HINTS: This is good over spaghetti noodles or whole grains.

50

Mediterranean Mushrooms SERVINGS: 6-8 PREPARATION TIME: 25 min. COOKING TIME: 25 min. 1 large onion, sliced 1 leek, sliced 2 carrots, sliced 2 celery stalks, sliced 2 cloves garlic, crushed 3 tomatoes, cut into wedges 1 cup white wine (or apple juice)

1 tbsp. parsley flakes 1 tbsp. thyme leaves 1 bay leaf fresh ground pepper (optional) 2 lbs. mushrooms 2 tbsp. arrowroot or cornstarch

Prepare mushrooms by cleaning and removing stems. Leave whole if they are small, otherwise cut in half. Set aside. In a large pot, saute the onion, leek, carrots, celery, and garlic in 1/2 cup water for 10 minutes. Stir in wine, tomatoes, and seasonings. Bring to a boil, lower heat, and add prepared mushrooms. Simmer over medium-low heat for 10 minutes, stirring occasionally. Mix arrowroot or cornstarch with 1/4 cup water. Slowly add to mushroom mixture while stirring. Cook and stir until thickened. Serve over rice or other whole grains. Also goes well with pasta. This dish is also every good cold as an appetizer. HELPFUL HINTS: Save the stems of the mushrooms and chop for your next batch of spaghetti sauce. Freeze until ready to use. Save some preparation time by preparing the mushrooms while the other vegetables are cooking.

Ratatouille SERVINGS: 8 PREPARATION TIME: 20 min. COOKING TIME: 60 min. or longer 2 large onions 4 green peppers 3 long eggplant (or 1 large round type) 3 zucchini

3 cups tomato sauce 21/2 tsp. basil 21/2 tsp. oregano 3-4 cloves garlic, crushed 2 bay leaves

Chop onion, cut green pepper into 1 inch pieces. Saute in IA cup water for 5 minutes. Slice eggplant into Si inch slices, cut zucchini in half the long way, then cut into 1/2-inch slices. Add to onion and green pepper. Saute a few minutes longer. Add tomato sauce, garlic, and spices. Cover and cook over low heat at least 1 hour, until vegetables are well cooked. HELPFUL HINTS: Good made ahead and cooled, then reheated; this allows flavors to blend. May be made a day or two ahead. Serve over flat noodles, (whole wheat or spinach), or brown rice, or bulgur wheat.

5I

Wicked Mushrooms SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: 60 min. 11/2 lbs. mushrooms, cut in quarters 1 onion, chopped 1 green pepper, cut in medium chunks 2 cups water 2 bay leaves

'4 tsp. thyme 1 tbsp. low sodium tamari 1 cup burgundy wine (or grape juice) 'A cup tomato paste 1 tbsp. parsley flakes fresh ground pepper

Put Si cup water in a large cooking pot. Add the chopped onion, bay leaves, and thyme. Saute about 5 minutes. Add chopped green pepper and mushrooms. Continue cooking for about 10 minutes. Add the remaining water, tamari, wine, tomato paste, and parsley. Add a little fresh-ground pepper, if desired. Simmer slowly over low heat for at least 60 minutes until the liquid becomes a thick sauce. Remove bay leaves. Serve very hot over brown rice.

Chunky Vegetable Sauce SERVINGS: 4-6 PREPARATION TIME: 15 min. COOKING TIME: 40 min. 1/2 cup water 1 onion, chopped 1 clove garlic, crushed 1 green pepper, chopped 1/2 bunch broccoli, cut into stems and flowers

6 tomatoes, chopped 1 tsp. basil 1 tsp. oregano 1/2 tsp. thyme 1/2 lb. mushrooms, sliced

Saute onion and garlic in water for about 10 minutes. Add green pepper, broccoli, and tomatoes and cook 10 minutes. Add seasonings and continue cooking another 10 minutes. Add mushrooms and cook an additional 10 minutes. Serve over whole grains, such as brown rice, bulgur, polenta. etc. HELPFUL HINTS: Begin by chopping the onion and garlic. While they are cooking, finish chopping the remaining vegetables. This will cut down preparation time. Other vegetables may be substituted. Add long-cooking ones with onion, medium-cooking ones next, short-cooking ones last. This sauce may be thickened before serving, if desired. Add a mixture of 2 tbsp. cornstarch or arrowroot mixed in V4 cup water to the sauce at the end of the cooking time. Stir until thickened and smooth.

52

Polynesian Vegetables SERVINGS 4-6 PREPARATION TIME: 15-20 min. COOKING TIME 20 rain. 1 onion, chopped 1 8 oz. can pineapple chunks (unsweetened) 1 green pepper cut in 1 inch pieces 2 cups assorted chopped vegetables

Si cup water 11/2 tsp. grated fresh gingerroot 2 tbsp. low sodium tamari 1 tbsp. cornstarch or arrowroot 1 8 oz. can water chestnuts, drained

In a large saucepan, saute onion in 'A cup water about 5 minutes. Drain pineapple, reserving the juice. Set aside the pineapple chunks and V4 cup of the juice. Pour remainder into the saucepan; add green pepper, vegetables, water, ginger and tamari. Bring to a boil. Reduce heat, cover and simmer about 10 minutes. Mix the cornstarch with the pineapple juice, add to saucepan. Cook and stir until mixture boils and thickens. Add water chestnuts and pineapple chunks. Heat through. Serve over rice or other whole grains. HELPFUL HINTS: There are many vegetables to choose from that are delicious in this dish. Choose either one or two of the following: broccoli cuts, halved Brussels sprouts, sliced carrots, cauliflower pieces, green beans, pea pods, sliced zucchini, or use your own favorites.

Dilly Vegetables SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: Hi hrs.

3 onions, sliced 1 large eggplant, cut in 1-inch cubes 3 zucchini, cut in 'A inch slices 3 green peppers, cut in 1-inch pieces

2 cloves garlic, crushed 1 large can tomatoes, (28 oz.) 2 tbsp. parsley flakes 2 tsp. dill weed 11/2 tsp. oregano

Place all ingredients in a large pot. Cover and cook over medium heat for 11/2 hours, stirring occasionally. May be served hot or cold. HELPFUL HINTS: Freezes well. May be made ahead and reheated. May be made in a slow cooker. Combine all ingredients in slow cooker. Cook on low heat for 10-12 hours, on high about 6 hours.

53 Quick Brown Stew SERVINGS: 6 PREPARATION TIME: 10 min. COOKING TIME: 20-30 min. 2 onions, sliced 1 tsp. fresh ginger, grated 2 cloves garlic, crushed 1/2 tsp. marjoram 1/2 tsp. thyme 3 cups water

1/4 cup low sodium tamari I/4 cup red wine (optional) 8 cups assorted chopped frozen vegetables 3 tbsp. cornstarch or arrowroot

In a large pan, saute the onions, garlic and ginger in 1/2 cup water for 5 minutes. Add marjoram and thyme. Mix well. Add remaining water, tamari (and optional wine). Bring to a boil. Add the vegetables. Stir. When mixture boils again, reduce heat to medium-low, cover, and cook until tender, usually 15-20 minutes, depending on size of vegetables. Mix thickener in Vi cup cold water. Slowly add to cooked stew, stirring constantly until it thickens. Serve over rice or other grains. HELPFUL HINTS: Turn this into a curry stew by omitting the marjoram, thyme and wine, and using 3 tsp. of curry powder instead.

Sweet-Sour Vegetable Saute SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: 25 min. 1/2 cup chopped green onions Vi cup low-sodium tamari 1/2 cup water 2 tbsp. sherry (or apple juice) 1 tbsp. grated ginger 1 garlic clove, crushed

2 tsp. vinegar 2 tsp. honey 2 tbsp. cornstarch or arrowroot 8-10 cups assorted chopped or sliced vegetables (see suggestions below)

Combine all ingredients except the assorted vegetables. Mix well. Set aside. In a large pot or wok, saute the vegetables in 1/2 cup water. Start with long-cooking vegetables. After 15 minutes, add the quick-cooking vegetables and the sauce, stirring well. Continue to cook and stir about 10 minutes longer. Serve over brown rice or other whole grains. HELPFUL HINTS: Less ginger may be used if desired. Start with 1 tsp., add more as desired. Vegetable suggestions: Long-cooking: onions, carrots, celery, cauliflower. Quick-cooking: zucchini, mushrooms, bean sprouts, Chinese cabbage, green onions, tomatoes, broccoli & snow peas.

54

Mexican Zucchini SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: 60 min. 2 medium zucchini, thinly sliced 1 large carrot, coarsely grated 1 medium onion, chopped 2 stalks celery, chopped 1/2 medium green pepper, thinly sliced 2 medium tomatoes, sliced

Sauce: 1 cup mild green chili salsa 1/2 tsp. dried basil 1 clove garlic, crushed 2 tsp. prepared mustard

Prepare vegetables as directed and layer in a casserole dish, all except for the tomatoes. Combine ingredients for the sauce and pour over the layered vegetables. Place sliced tomatoes over the top. Cover and bake at 325 degrees for 45 minutes. Remove cover and bake for 15 minutes longer. HELPFUL HINTS: Serve with grains such as brown rice or bulgur wheat.

Oriental Vegetables SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: 25 min. 2 onions, sliced in rings 1 bunch broccoli, cut in serving size pieces 2 tomatoes, cut in wedges 1/2 cup water

1/2 tbsp. salt-reduced tamari 1/2 tsp. ground ginger 1/2 tsp. onion powder 1/2 tsp. garlic powder

Put water, tamari, and spices into a large pot Bring to a boil. Add sliced onions, stir to coat with liquid and to separate rings. Cook 5 minutes. Add broccoli, stir to mix. Cover and cook over low heat for 15 minutes. Add tomato wedges. Mix. Cover and cook for just 2 minutes more. Serve at once. HELPFUL HINTS: Serve as a vegetable side dish, or overrice or noodles. Fora variation, replace broccoli with other vegetables such as green beans, cauliflower or snow peas. Some bean sprouts can also be added if desired.

55

Dried Mushroom & Vegetable Saute SERVINGS: 4 PREPARATION TIME: 30 min. COOKING TIME: 15 min.

8 dried mushrooms (Shiitake) 1/2 tsp. grated ginger root 4 green onions, chopped 2 cups thinly sliced vegetables 1 cup mushroom stock

2 tbsp. low-sodium tamari 2 tbsp. sherry or rice vinegar 2 tsp. honey (optional) 1 tbsp. arrowroot or cornstarch

Place mushrooms in a bowl. Pour 1 cup boiling water over them. Soak for 15 minutes. Squeeze to remove excess water. Cut off the tough stems and discard. Chop mushrooms and set aside. Reserve stock. In a wok or large pan, heat 1/2 cup of water. Add ginger and green onions. Cook and stir for 2 minutes. Add sliced vegetables. Reduce heat, cover, and steam about 5 minutes until vegetables are tender. Add chopped mushrooms. Mix mushroom stock, tamari, sherry or vinegar, and optional honey, if desired. Add to vegetables. Mix well. Simmer for 1-2 minutes. Mix arrowroot or cornstarch with 2 tbsp. water. Add to vegetables. Cook and stir about 1 minute until sauce thickens. Serve hot over rice or noodles. May be served as a vegetable side dish.

Mushroom Curry SERVINGS: 6-8 PREPARATION TIME: 45 min. COOKING TIME: 40 min.

1 cup water 2 onions, chopped 2 cloves garlic, crushed 2 stalks celery, chopped 11/2 lbs. mushrooms, chopped 2 apples, cored and sliced 3 tomatoes, cut in wedges 2 tsp. fresh ginger root, grated

1 tsp. ground cumin 1 tsp. cinnamon 1 tsp. turmeric 1/2 tsp. dry mustard 1/2 tsp. ground cloves 2 tbsp. lemon juice 1 tbsp. honey (optional)

Begin by sauteing onions, celery, and garlic in 1/2 cup water. After 5 minutes, add mushrooms, ginger root, cumin, cinnamon, turmeric, mustard, and cloves. Mix well. Add remaining water, cover, and simmer over low heat 10-15 minutes. Add apples and tomatoes. Mix well and cook an additional 10 minutes. Remove from heat. Mix in lemon juice and honey (if desired). Cover and let rest for 10 minutes before serving. Serve over rice.

56

Curried Vegetable Stew SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 31/2 hrs. 1 cup dried garbanzo beans 4 cups water 2 onions, sliced 3 cloves garlic, crushed 2 potatoes, chopped 2 carrots, sliced 1 cauliflower, cut into flowerettes 1 cup peas, fresh or frozen

1 cup tomato juice 2 tsp. grated fresh ginger 1 tsp. coriander 1 tsp. ground cumin 1 tsp. turmeric 1/2 tsp. cinnamon 1/2 tsp. cayenne pepper (optional) 2 tbsp. low sodium tamari

Place beans and water in a large pot. Bring to boil, remove from heat, cover and let rest for 1 hour. Return to heat and simmer for 11/2 hours. Then add onions, garlic, potatoes, carrots, tomato juice and all the spices. Continue to cook over medium heat for 30 minutes. Then add cauliflower, cook 20 minutes, and finally add the peas and cook for 10 more minutes. Serve hot over rice or another whole grain.

Main Dishes Rice & Grains

Quick Confetti Rice SERVINGS: 6 PREPARATION TIME: 15 min. COOKING TIME: 15 min. (needs cooked rice) 1 onion, chopped 1 green pepper, chopped 1 cup chopped broccoli 2 cups corn kernels 2 chopped tomatoes

1/2 tsp. oregano 1/2 tsp. paprika 4 cups cooked rice 1 tbsp. low-sodium tamari

Saute vegetables, except tomatoes, in 1/2 cup water for 10 minutes. Add seasonings, tomatoes, and rice. Stir until heated through, about 5 minutes. HELPFUL HINTS: Use frozen vegetables to save on preparation time. Vegetables may be varied as desired. Make sure the pieces are small so that all cook in the same amount of time.

57 Bryani SERVINGS: 4 PREPARATION TIME: 20 min. COOKING TIME: 60 min. 1 cup onions, chopped 2 cloves garlic, crushed 21/2 tsp. curry powder % tsp. cinnamon 1/4 tsp. cloves 2% cups water 2 carrots, thinly sliced

1/2 cauliflower, broken into flowerettes 1 cup peas, fresh or frozen I tomato, chopped Vz cup raisins 1 cup uncooked brown rice

In a large pan, cook onions and garlic in '% cup water for 5 minutes. Add curry, cinnamon, and cloves, cook 2 minutes. Add the remaining water, carrots, cauliflower, raisins, and rice. Bring to a boil. Cover, reduce heat, and simmer about 40 minutes. Stir in tomatoes and peas. Cook an additional 15 minutes. Serve hot.

Indian Pulao SERVINGS: 4-6 PREPARATION TIME: 30 min. COOKING TIME: 60 min. 1 tsp. cumin seed 1 piece cinnamon stick (2 inches long) 1 onion, thinly sliced 2 cups uncooked brown rice (long grain)

1 tsp. turmeric 2 cups vegetables, thinly sliced or chopped % cup chopped parsley or coriander for garnish 4 cups water

In a large pot, heat % cup water. Add the cumin seed, cinnamon, and onion. Cook and stir about 10 minutes, until onion is soft. Add rice, water, and turmeric. Bring to boil. Cover, reduce heat, and simmer for 20 minutes. Add vegetables, mix well. Cover. Continue to cook for 20 minutes. Remove from heat. Keep covered and let "rest" for 10 minutes before serving. Sprinkle with chopped parsley or coriander (Chinese parsley). HELPFUL HINTS: A beautiful yellow rice dish. Suggested vegetables, either alone or in combinations: peas, corn, mushrooms, celery, cauliflower (broken into small flowerettes), broccoli, green beans. Try peas and mushrooms for the vegetables. A good side dish served with other Indian foods. Keeps well in refrigerator. May be eaten hot or cold.

58

Indonesian Fried Rice SERVINGS: 4 PREPARATION TIME: 30 min. COOKING TIME: 15 min (needs cooked rice) 1 onion, chopped 3 garlic cloves, peeled 2 tsp. curry powder 2 stalks celery, chopped 1 cup leafy greens, chopped

1/2 cup fresh or frozen peas 1/2 cup chopped green onions 1 tbsp. low sodium tamari 4 cups cooked brown rice 1/2 cup chopped cucumber

In a blender, combine onion, garlic, and curry powder. Blend for 1 minute. (Mixture will be lumpy.) Set aside. In a wok or large pan, saute celery in1/2 cup water for 5 minutes. Add onion-curry mixture. Cook 2-3 minutes. Add tamari, greens, peas, and green onions. Cook and stir 5-10 minutes. Stir in cooked rice and heat through. Serve hot, garnished with chopped cucumber. HELPFUL HINTS: "Leafy greens" are spinach, mustard greens, unchoi, watercress, chard, beet greens, etc.

Grainy Mushrooms SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: 30 min. (needs cooked grains) 1 onion, chopped 2 cloves garlic, crushed 1 lb. mushrooms, chopped 2 tbsp. parsley flakes 1/2 cup water 1 cup bread crumbs 1/2 cup sherry (or apple juice)

1 tbsp. low sodium tamari 1/2 tsp. marjoram 1/2 tsp. rosemary 2 tsp. egg replacer mixed in 4 tbsp. water 4 cups cooked grains (rice, barley, bulgur)

In a large pan, cook onions, garlic, mushrooms, and parsley in 1/2 cup water for 10 minutes. Add bread crumbs, sherry, tamari, and herbs. Mix well. Remove from heat. In a large bowl, mix egg replacer with water and beat well. Add the cooked grains and mix well. Add grain mixture to the onion-mushroom mixture. Mix well. Turn into a casserole dish and bake at 325 degrees for 30 minutes. HELPFUL HINTS: This is good as a plain grain casserole, or it may be used as a stuffing for vegetables. This is also good with one of the variations of nutty white sauce over the top (see main book).

59 Grain Pilaf SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 1'A hrs. 'A cup water 2 onions, chopped 2 carrots, chopped 1 green pepper, chopped. 1/2 lb. mushrooms, chopped 1 bunch green onions, chopped

2 cups whole grain(bulgur, buckwheat, millet, rice, barley) 1 tsp. cumin 4 cups water 1/2 tsp. coriander 1 tbsp. salt-reduced tamari 1 tbsp. parsley flakes

Place % cup water in a large pot, add the chopped vegetables and saute for 15 minutes. Add the grain. Stir and cook for 5 minutes longer. Add the 4 cups water, spices, tamari and parsley. Bring to a boil. Reduce heat to low, cover, and cook 15 minutes. Place the mixture in a casserole dish. Bake, uncovered, at 300 degrees for 45 minutes. HELPFUL HINTS: May be prepared ahead, to any stage up to final baking. In this event, add 15 minutes to baking time.

Layered Rice Casserole SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 45 min. (needs cooked beans and cooked rice) 5 cups cooked brown rice 1 cup cooked white beans 2 cups frozen corn kernels 2 cups canned tomatoes, broken up 1 onion, chopped

2 cloves garlic, crushed 1 tbsp. low sodium tamari 1 tsp. thyme 6 oz. tomato paste 1/2 cup water paprika

Saute the onion and garlic in 'A cup water. Combine with the beans, corn, tomatoes, tamari, and thyme. Combine the tomato paste and 1/2 cup water. In a casserole dish, layer 21/2 cups rice on the bottom, then the bean vegetable mixture, then the tomato paste mixture. Cover with the remaining 21/2 cups of rice. Sprinkle with paprika. Bake at 350 degrees for 45 minutes, covered for 30 minutes, then uncovered for 15 minutes.

60

Curried Lentils and Rice SERVINGS: 4-6 PREPARATION TIME: 15 min. COOKING TIME: 30-40 min. (needs cooked lentils and cooked rice) 1 onion, chopped 1 large apple, peeled, cored and chopped 3 cloves garlic, crushed 1 cup water

1-2 tsp. curry powder 1 tbsp. honey 4 cups cooked lentils 2 cups cooked brown rice

Cook onions and garlic in '4 cup water until soft, about 10 minutes. Add garlic and curry powder. Mix well and continue to cook about 5 minutes longer. Add 3/4 cup water and the honey. Cover and simmer about 15 minutes, until apple pieces are mushy. Add cooked lentils and rice. Stir to mix well. Serve when heated through.

Spinach-Rice Casserole SERVINGS: 6 PREPARATION TIME: 30 min. COOKING TIME: 30 min. (needs cooked rice) 1 onion, chopped 2 cups spinach, chopped 3 cups cooked brown rice

1 tbsp. low sodium tamari 1 tsp. cumin 2 tomatoes, sliced

Saute onion in a small amount of water until translucent. Add spinach and steam (covered) until barely tender (about 5 minutes). Remove from heat. Mix the rice with the onions and spinach. Press into non-stick baking dish (9 inch square or 12" x 7"). Layer sliced tomatoes over the top. Bake 30 minutes at 350 degrees. HELPFUL HINTS: Try this with sage, oregano, or basil. Serve with a gravy, if desired. Contributed by Audrey Kell

Dinner Millet SERVINGS: 4 PREPARATION TIME: 10 min. COOKING TIME: 25 min. 2 cups water or stock 1 crushed bay leaf 2 tsp. pure vegetable seasoning

1 clove garlic, minced 1/2 cup finely chopped celery or cup parsley

61 1 tsp. salad herbs 1 tsp. vegetable seasoning

1 cup hulled millet or barley 1/2 cup finely chopped onion

Place the 2 cups water or stock in a large saucepan with the bay leaf and the vegetable seasoning. Bring to a boil. Add millet or barley very slowly so that boiling doesn't stop. Lower heat and simmer for 15 minutes. Then add the remaining ingredients. Simmer 5 minutes longer. When cooked, add some freshly ground pepper, if desired. Serve instead of rice or potatoes.

Contributed by Marti Malterre

Malterres' Millet Loaf SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: 11/2 hrs. % cup almonds 1/2 tsp. sage 1/2 tsp. basil 1/2 tsp. Italian seasoning

1 cup millet 5 cups tomato juice 1 onion 2 cloves garlic % cup sesame seeds

Put millet in a large bowl. Blend remaining ingredients in a blender. Add to millet and mix well. Transfer to a shallow, covered casserole dish and bake at 350 degrees for 11/2 hours. Serve with a sauce or gravy, if desired.

Rice-Mushroom Casserole SERVINGS: 6 PREPARATION TIME: 30 min. COOKING TIME: 11/4 hours 1 cup uncooked brown rice 2 onions, chopped 1/2 lb. mushrooms, chopped or 2 pkg. dried shiitake mushrooms

2 cups boiling water 1/2 tsp. thyme % tsp. garlic powder 1/2 tbsp. salt-reduced tamari

Saute onions in 'A cup water for 10 minutes. If using fresh mushrooms, add to pot and cook 5 minutes longer. Add rice, cook and stir for 5 minutes longer. Remove from heat. If using dried mushrooms, soak them in warm water for 20 minutes, squeeze out excess water, and chop. Add to rice and onions. Add 2 cups boiling water and seasonings. Mix well. Pour into a casserole dish, cover, and bake in a 350 degree oven for 1% hours. Serve plain or with a sauce. HELPFUL HINTS: May be prepared ahead; if so, add about 30 minutes to baking time.

62

Savory Brown Rice SERVINGS: 4 PREPARATION TIME: 10 min. COOKING TIME: 60 min. 1 onion, finely chopped 1/4 cup water 1 cup raw brown rice 21/2 cups water 1 tbsp. low sodium tamari

1/2 tsp. basil 1 tsp. marjoram 1/4 tsp. thyme 1/2 tsp. curry powder

Place chopped onion and 1/4 cup water in a medium saucepan. Cook over medium heat about 10 minutes. Add brown rice, the remaining water, and the tamari, Stir to mix well. bring to a boil. Add the remaining ingredients, stir, lower heat, cover, and simmer over low heat about 45 minutes. Let rest in covered pan for 15 minutes before serving. HELPFUL HINTS: Makes a good side dish to serve with vegetables of your choice.

Azuki Rice SERVINGS: 4-6 PREPARATION TIME: 5 3/4 cup azuki beans (small red beans) 6 cups water

min.

COOKING TIME: 11/2 hrs.

11/2 cups raw brown rice 1 tbsp. low sodium tamari

Place beans and water in a large pot. Bring to boil, cover and simmer over low heat for 30 minutes. Then add rice and tamari. Bring to a boil again, then reduce heat, cover, and simmer over low heat for 1 hour.

Curried Chapati Roll Ups SERVINGS:

10-12

min. COOKING (need cooked rice)

PREPARATION TIME: 60 Sauce: 2 onions, chopped 2 cloves garlic, crushed 1 tsp. grated fresh ginger root 1 tsp. turmeric 21/2 tsp. garam masala (see hints)

TIME: 45

min.

1 cup water 28 oz. can tomatoes, pureed (use blender) 1 tbsp. low sodium tamari (optional) 1 tbsp. lemon juice

63 Filling: 1 onion, chopped 1 bunch green onions, chopped 1/2 lb. mushrooms, sliced 2 cups chopped cauliflower 1 cup water

2 tsp. garam masala 5 cups cooked rice

12 whole wheat chapati

Prepare the sauce first. Place the onions, garlic and ginger in a saucepan with'/ cup water. Saute for 5 minutes. Add the turmeric and garam masala. Mix well and let cook for 10 minutes. Then add the tomatoes and remaining water, reduce heat and simmer for 30 minutes to blend flavors. Add tamari and lemon juice. Mix and remove from heat. While the sauce is cooking, prepare the filling. Place the onions in a large pot with 1/2 cup water. Saute for 5 minutes. Add the mushrooms and cauliflower and remaining water. Add the garam masala, mix well and allow to cook about 15 minutes until cauliflower is tender. Add the cooked rice, mix well and remove from heat. To assemble rolls: on each chapati put a line of rice mixture down the center (about 2/3 cup or so) roll up chapati and place seam side down in large nonstick baking dish to which 1 cup of the sauce has been spooned over the bottom. Repeat until all chapati and rice mixture are used. Spoon the sauce over the chapati rolls. Cover and bake at 350 degrees for 45 minutes. Sprinkle with chopped fresh coriander or parsley before serving, if desired. HELPFUL HINTS: Whole wheat chapati may be purchased in the frozen food section of most natural food stores. This is a good dish to prepare ahead of time and then do the baking just before dinner. To make a smaller amount, cut the recipe in half. This freezes well, so you may want to make a whole recipe and fill 2 baking dishes, freezing one for later use before the final baking. Garam masala is an Indian curry spice mixture consisting of 4 tsp. ground coriander, 1 tsp. pepper, 2 tsp. ground cumin, 1 tsp. ground cloves, and 1 tsp. ground cinnamon. Mix together and store in a tightly covered jar.

Autumn Barley Stew SERVINGS: 8-10 PREPARATION TIME: 20 min. COOKING TIME: 60 min. 11/2 cups barley 10 cups water 2 onions, chopped in large pieces 3 white potatoes, chunked 1 large yam, chunked

1 pound Brussels sprouts 2 tbsp. low-sodium tamari 1 tbsp. parsley flakes 2 tsp. oregano I tsp. dill weed 3 tomatoes, cut in wedges

64 Place barley and water in a large pot. Bring to a boil. Add remaining ingredients, except the tomatoes. Reduce heat, cover, and simmer about 50 minutes. Add the tomatoes. Cook an additional 10 minutes. Serve hot. HELPFUL HINTS: If you make this in a slow cooker do not add the tomatoes until just before serving.

Millet Stew SERVINGS: 6-8 PREPARATION TIME: 20 min. COOKING TIME: 60 min. 1 cup millet 6 cups water 2 onions, cut in wedges 2 potatoes, large chunks 2 carrots, large slices

1 cup celery, large slices % lb. mushrooms, chopped 2 bay leaves 1/2 tsp. basil % tsp. thyme

Place large pot over medium heat, add millet, stir constantly to toast for about 5 minutes. Add the water to the pot, all the chopped vegetables and seasonings. Cover and simmer for 1 hour. Stir occasionally while cooking. HELPFUL HINTS: Other grains may also be used; try barley, bulgur, or brown rice. Try adding some Brussels sprouts to this stew if you like them. Variation: Use 2-4 cups more water to make a delicious grain soup.

Barley-Mushroom Casserole SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: VA hrs. 1 cup barley 2 onions, chopped % lb. mushrooms, chopped 2% cups boiling water

% tsp. thyme % tsp. garlic powder 1/2 tbsp. salt-reduced tamari

Saute onions in% cup water for ten minutes, add mushrooms and saute five minutes longer. Then add barley to the pot and stir and cook for five minutes longer. Remove from heat. Add 21/2 cups boiling water. Mix well. Add seasonings. Pour into a casserole dish, cover, and bake in a 350 degree oven for about 11/2 hours. HELPFUL HINTS: Can be served as made or with a gravy or other sauce.

65

Flake Casserole SERVINGS: 6 PREPARATION TIME: 30 min. COOKING TIME: 50 min. 2 cups whole grain flakes (wheat, rye, oat, triticale, or mixture; try 'A cup each) 3 cups water 2 onions, chopped

1 stalk celery, chopped 2 tbsp. parsley flakes 1 tsp. ground cumin 'A tsp. garlic powder 2 tbsp. salt-reduced tamari

Place flakes and water in a saucepan. Heat to boiling. Reduce heat and simmer, covered, for 20 minutes. Water should be absorbed. Meanwhile, prepare vegetables and saute in 1/2 cup water for 10 minutes. Mix the cooked flakes with the cooked vegetables in a 2-quart casserole dish. Add the parsley, cumin, garlic, and tamari. Mix well. Bake, uncovered, in a 350 degree oven for 30 minutes. HELPFUL HINTS: This may be prepared ahead, up to the final baking. Add 15 minutes to baking time. Serve with Tamari Sauce or Mushroom gravy (main book).

Noodles and Rice SERVINGS: 6-8 PREPARATION TIME: 15 min. COOKING TIME: 60 min. 1 cup long grain brown rice PA cups whole wheat noodles 3 3A cups water

1 onion, chopped lb. mushrooms, sliced 11/2 tbsp. low sodium tamari

Ye

Cook onion and.mushrooms in 'A cup water until onion is tender, about 10 minutes. Add 31/2 cups water and tamari. Heat to boiling. Place uncooked rice and noodles in 2-qt. casserole dish. Add the hot onion-mushroom mixture. Stir to mix well. Cover and bake at 350 degrees for 1 hour. HELPFUL HINTS: Other vegetables may he added if desired. Other grains maybe used, such as barley; and spinach noodles may be substituted for whole wheat noodles.

66

Barley-Lentil Surprise SERVINGS: 6-8 PREPARATION TIME: 10 min. COOKING TIME: 60 min. 1 cup barley 1/2 cup lentils 2 onions, chopped 1/2 lb. mushrooms, chopped 4 cloves garlic, crushed

4 cups water 2 tbsp. lemon juice 1 tbsp. low sodium tamari 1/2 tsp. ground cumin

In a large pot, saute onion and mushrooms in IA cup water for 10 minutes. Add the remaining ingredients. Bring to a boil, cover, and cook over medium low heat about 45 minutes, until tender.

Cornmeal-Rice Patties SERVINGS: 6-8 PREPARATION TIME: 15 ma COOKING TIME: 40 min. (needs cooked rice) 1 cup cornmeal 4 tbsp. garbanzo flour 1 cup water 2 cups cooked brown rice Mix cornmeal and flour. Add 1 cup boiling water. Stir to mix until water is absorbed. Add the cooked rice. Mix well. Moisten hands with water. Using about 1/2 cup of mixture, flatten it into a patty with your hands. Place on a dry baking sheet. Repeat until all mixture is used, moistening hands as necessary to prevent sticking. Bake at 375 degrees about 40 minutes. HELPFUL HINTS: Makes 6 large or 8 small patties. Good with ketchup, gravy, or sauces.

Saffron Brown Rice SERVINGS: makes about 3 cups PREPARATION TIME: 5 min. COOKING TIME: 1 hr. 1 cup raw brown rice 2 cups water

1 tbsp. lemon juice 1/2 tsp. saffron

Prepare the rice as directed in the recipe for plain Brown Rice (found in main book). When the water begins to boil add the lemon juice and saffron, then reduce heat, cover, and proceed as directed. This can also be made in a rice cooker. Add the lemon juice and saffron when the water begins to boil, usually about 10 minutes from starting time. HELPFUL HINTS: Goes well with Eastern style dishes.

67

Tofu and Vegetables with Rice SERVINGS: 4-6 PREPARATION TIME: 20 min. COOKING TIME: 30 min. (needs cooked rice) 1 onion, sliced 1/2 green pepper, thinly sliced 14 lb. mushrooms, sliced 1/2 lb. spinach, torn into bite-sized pieces

1 cup mung bean sprouts 1 block firm tofu, cut into cubes 'A cup sesame seeds 2 tbsp. low sodium tamari 4 cups cooked brown rice

Saute onion and green pepper in '4 cup water for 10 minutes. Add tofu and mushrooms. Cook an additional 10 minutes. Add spinach, bean sprouts, sesame seeds, and tamari. Cover and steam 5 minutes to wilt spinach. Mix in 4 cups cooked brown rice. Heat through and serve hot. HELPFUL HINTS: May also be used as a topping for rice or other grains. Do not add the rice while cooking.

Main Dishes/ Beans Refried Beans SERVINGS: 4-8 PREPARATION TIME: 30 min. after pintos are cooked. COOKING TIME: Pintos, 2 hrs. Refried, 30 min. 2 cups pinto beans, dried 1 onion, chopped 3 garlic cloves, crushed

2 tsp. ground cumin 'A tsp. ground coriander (optional)

Cover pintos with water. Soak overnight, or bring to boil, remove from heat, and let rest 1 hour. Cook pintos, covered, about 2 hours, until soft. Drain off water (save for soup stock or gravy) and mash with a potato masher. Heat small amount of pinto water in large saucepan. Add onions and garlic and cook over low heat, about 10 minutes. Add mashed beans and seasonings. Mix well and cook over low heat, about 20 minutes. Serve on chapatis, tortillas, or pita bread, or with brown rice. HELPFUL HINTS: Do pintos in a slow cooker, either overnight or all day. (Soaking time is omitted.) Then proceed as directed above. Add 1 tsp. vegetable seasoning if desired. Refried beans make an excellent cold sandwich spread.

68 Bean Mixtures SERVINGS: 8 PREPARATION TIME: 15 min. COOKING TIME: regular 3-4 hrs. slow-cooked: 8-10 hrs. # ONE 1 cup split peas 1/2 cup lima beans 1/2 cup white beans or garbanzos 2 tsp. basil 1 bay leaf 4 cups water

# TWO 1 cup kidney beans 1/2 cup pinto beans 1/2 cup white beans '1/2 tsp. chili powder 1/2 tsp. ground cumin 1/4 tsp. oregano (ground) 4 cups water

REGULAR COOKING: Place all ingredients from either # ONE or #TWO in a large pot Bring to a boil. Reduce heat to low, cover, and cook 3-4 hours or until tender. Stir occasionally and add more water if necessary. SLOW COOKING: Add all ingredients from either # ONE or *TWO to your slow cooker. Stir. Cover and cook for 8-10 hours on low, about 5 hours on high. Times may vary slightly due to differences in slow cookers. HELPFUL HINTS: A chopped onion may be added to either of the above recipes. Also 1 clove of crushed garlic may be used. These mixtures freeze well and are good for a fast meal later. Add some pure vegetable seasoning if desired. Delicious over toast, griddle cakes, rice, potatoes, etc.

Curried Garbanzos SERVINGS: 6-8 PREPARATION TIME: 20 min. COOKING TIME: 50 min. (need cooked beans) 1 onion, chopped 1 clove garlic, crushed 1/2 tsp. grated ginger root 2 potatoes, cubed (1/2 inch) 1 tomato, chopped

2 cups cooked garbanzos 1/2 cup tomato paste 1 can (15 oz.) tomatoes 2 tsp. garam-masala (recipe in this book)

In a large pot, saute the onion, garlic, and grated ginger in Vi cup water for 10 minutes. Add potatoes and fresh tomatoes. Cook and stir for 10 minutes. Add remaining ingredients. Bring to a boil, cover ,reduce heat, and simmer about :10 minutes until potatoes are tender. Serve hot 141,11,0FCI, HINTS: Other beans may be used in place of garbanzos. Try kidney, pinto, or Great Northern. Beans may also be mashed and used as a sandwich spread or vegetable dish, Keeps well in refrigerator.

69

Southern Black Beans SERVINGS: 6-8 PREPARATION TIME: 15 min. COOKING TIME: 21/2 hrs. 21/2 cups black beans 6 cups water 2 onions, sliced 1 green pepper, sliced 1 clove garlic, crushed

1 bay leaf 1/2 tsp. oregano % tsp. marjoram 2 tbsp. arrowroot or cornstarch (optional)

Place beans and water in a large pot Bring to a boil. Reduce heat, cover, and cook over low heat for 1 hour. Add remaining ingredients except the arrowroot, Cover and continue cooking for 11/2 hours longer. To thicken the bean mixture before serving, mix the arrowroot with'/ cup cold water. Remove beans from heat, slowly add the arrowroot mixture while stirring, return to heat, and stir until thickened. Serve over brown rice. HELPFUL HINTS: This is good with chopped green onions sprinkled over the top of the beans and rice. Also try some green chili salsa spooned over the top.

Armenian Stew PREPARATION TIME: 30 min. COOKING TIME: 21/2 hrs. (begin soaking ingredients much earlier) 11/2 cups dried apricots, soaked in 11/2 cups water for 1 hr. 1/2 cup dried garbanzo beans, soaked overnight in water

5 cups water 1 cup lentils 3 onions, sliced 2 tbsp. malt syrup or molasses

In a large pan, bring soaked apricots and their water to a boil. Add soaked, drained garbanzo beans and 1 cup water. Bring to a boil, cook for 30 minutes. Add the lentils, onions, and 4 cups water to pot. Bring to boil. Lower heat. cover, and cook about 2 hours until garbanzos are tender. Add 2 tbsp. malt syrup. Mix in well. Serve over brown rice or other grains.

Black-Eyed Peas SERVINGS: 4 PREPARATION TIME: 15 mill COOKING TIME: 1 hr. 21/2 cups dried black-eyed peas 6 cups water 1 large onion, chopped 1/2 cup raw brown rice 2 cloves garlic, pressed

2 bay leaves 2 tsp. marjoram 1/2 tsp. summer savory (optional) 1 tbsp. low-sodium tamari

70 Place all ingredients in a large pan. Bring to a boil, cover, reduce heat, and simmer over low heat about 50 minutes. Remove bay leaves before serving. HELPFUL HINTS: May be made in a slow cooker. Cook 4 hours on high or 8 hours on low. Decrease water by 11/2 cups.

Baked Beans SERVINGS: 6 PREPARATION TIME: 15 min. COOKING TIME: 45 min. (using cooked beans) 6 cups cooked beans (pinto, kidney, or white) % cup water 2 onions, cut in half, and sliced or chopped

2 tbsp. molasses 1 cup tomato sauce 11/2 tsp. chili powder 34 tsp. dry mustard

Saute the sliced onion in the water in a large saucepan for 15 min. Add the cooked beans and the remaining ingredients. Stir gently until well mixed. Cook over low heat about 30 minutes to blend flavors. Serve over brown rice or other whole grains. Also good on top of crisp corn tortillas. HELPFUL HINTS: To make oven-baked beans, combine all ingredients and bake uncovered in 325 degree oven for 11/2 hours.

Lima Bean Casserole SERVINGS: 6 PREPARATION TIME: 15 min.

COOKING TIME: 2 hrs. for beans; 45 min. for casserole

1 cup dried lima beans 2 onions, thinly sliced 1 can (28 oz.) cooked tomatoes 1 tbsp. low sodium tamari 1/2 tsp. paprika

1/4 tsp. rosemary % tsp. dry mustard 2 cups corn kernels (frozen) 1/2 cup crumbs of whole wheat bread

Put lima beans in a medium saucepan with water to cover. Bring to a boil, cover, lower heat, and simmer for about 2 hours, or until tender. Drain. Meanwhile, cook onions in 'A cup water about 15 minutes. Remove from heat. Add tomatoes, tamari, paprika, rosemary, and mustard. Set aside. Mix cooked lima beans with the corn. Put into a casserole dish. Spread tomato mixture over the top of the beans and corn. Sprinkle with bread crumbs. Bake at 350 degrees for 45 minutes. HELPFUL HINTS: This dish may be prepared ahead and refrigerated until baking time. Add 15 minutes to the baking time when this is done.

71 Contributed by Roseann Kruse

Lima Bean Jambalaya SERVINGS: 8 PREPARATION TIME: 30 inin. COOKING TIME: 3 hrs. 1 tomato, chopped 1/2 cup frozen corn 1/2 cup frozen green lima beans 1 tsp. savory 1 tbsp. low sodium tamari

7 cups water 21/2 cups dry lima beans 21/2 cups cut-up pumpkin 1 large onion, chopped 2 stalks celery, chopped 1 clove garlic, crushed

Cook dry lima beans in water for 2 hours. Add pumpkin, onion, celery, gralic and seasonings. Cook for 30 minutes, add remaining ingredients and cook for 30 minutes longer. HELPFUL HINTS: Can be used as a soup, as a topping for whole grains, or to fill pita bread or tortillas.

Baked Limas with Tomato Sauce SERVINGS: 6 COOKING TIME: 2 hrs. for beans; 1 hr. for casserole

PREPARATION TIME: 15 min. 1 lb. dried baby lima beans 6 cups water 1 onion, chopped 2 stalks celery, chopped 1/2 green pepper, chopped

1 clove garlic, crushed 1 large can tomatoes (28 oz.) 1 tbsp. low sodium tamari 1 tbsp. honey

Cook lima beans in the water for about 2 hours. Drain and pour into 21/2 quart casserole. Cook onion, celery, green pepper, and garlic in cup water about I 0 minutes. Add to beans. Add remaining ingredients. Mix well. Cover and bake at 325 degrees about 1 hour. Contributed by Ann Tang

Ann's Garbanzo Casserole SERVINGS: 6-8 PREPARATION TIME: 15 min. COOKING TIME: 2-3 hrs. 1/2 lb. garbanzo beans 1 8 oz. can whole tomatoes 1 onion, cut into Si inch chunks

1 carrot, sliced 1 tsp. basil

72 Soak garbanzo beans overnight in water to coven or bring to boil, remove from heat and let rest 1 hour. Saute onions and carrots in% cup water. Add soaked beans and tomatoes. Add more water to cover and add the basil. Bring to boil, cover and simmer for at least 2 hours until garbanzos are tender. HELPFUL HINTS: This is excellent served with brown rice, or mash and use as a sandwich spread.

Garbanzo Stew SERVINGS: 8-10 PREPARATION TIME: 15 min COOKING TIME: 3 hrs. 2 cups dry garbanzo beans (chick peas) 10 cups water 2 potatoes, chunked

2 carrots, thickly sliced 2 stalks celery, thickly sliced 2 onions, chopped 2 tbsp. low sodium tamari (optional)

Place the garbanzos and water in a large pot. Bring to a boil, reduce heat to medium low, cover and cook at least 2 hours. Add remaining ingredients and cook until tender, usually 1 hour more, depending on how soft you like your vegetables. HELPFUL HINTS: This may also be made in a slow cooker. Add all ingredients at once and cook on high temperature for 8 hours or more.

Garbanzos with Bulgur SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: 15-20 min. (needs cooked beans) % tsp. ground cinnamon 2 onions, chopped 2 cloves garlic, crushed 1/2 tsp. ground cloves 2 cups bulgur wheat 1/2 lb. mushrooms, sliced 1/2 cup raisins 2 cups water 2 tbsp. lemon juice 1 tbsp. low sodium tamari 2 tsp. grated fresh gingerroot 1 cup cooked garbanzo beans 'A tsp. ground cardamom In a large pot, saute onion and garlic in 1/2 cup water for 5 minutes, stirring occasionally. Add mushrooms, raisins, lemon juice, ginger and spices. Cook and stir for a few minutes. Add remaining ingredients. Mix well and simmer until most of the water is absorbed, and bulgur and beans are heated through.

73 Polenta Chili Pie SERVINGS: 4 PREPARATION TIME: 30 min. COOKING TIME: 60 min (need prepared chili) 1 tsp. paprika (optional) 1/2 tsp. curry powder (optional)

Vi cup cornmeal 3,4 cup cold water 2 cups boiling water 4 cups chili (recipe found in main book)

Stir cornmeal and cold water together. Gradually mix this into the boiling water in a saucepan, stirring constantly. Cook until thick. Cover and cook over low heat, about 10 minutes. Remove from heat and allow to cool slightly. Pour into 1 1/2 - q ua r t casserole, pushing mixture up the sides to form a shell. Cover with waxed paper and chill. Add the paprika and curry powder to the chili, if desired. Spoon chili into the cooled cornmeal shell. Cover and bake in a 400 degree oven for 30 minutes. Uncover and bake 15 minutes longer. Remove from oven and allow to cool about 10 minutes before serving.

Contributed by Elaine French

Elaine's Spicy Lentils SERVINGS: 6 PREPARATION TIME: 15 1 lb. dry lentils 6 cups water 2 lg. onions, chopped 3 cloves garlic, minced 1 carrot, chopped '4 cup vinegar

COOKING TIME: 60 min. 1 16 oz. can whole tomatoes, (cut up) 1 6 oz. can tomato paste 1 tbsp. chili powder 1 tbsp. cumin 1 tsp. oregano 1 tsp dried crushed red pepper

Combine all ingredients in a large pot and bring to a boil. Reduce heat and simmer until lentils are tender, about 60 minutes. The longer you cook this, the more flavorful it will be. Serve over brown rice or whole wheat noodles. HELPFUL HINTS: This may be made in a slow cooker — reduce the amount of water to 5 cups.

Slow-Cooked Dried Beans SERVINGS: makes 6 cups PREPARATION TIME: 10 min COOKING TIME: 10-12 hrs. 2 cups dried beans

6 cups water

74 Place all ingredients in slow cooker. Stir. Cover and cook on low for 10-12 hours. Use in any recipe calling for cooked beans. HELPFUL HINTS: May also be cooked on high for about 6 hours. Times given may vary, depending on your slow cooker. May use sprouted beans to reduce bowel gas—see page 200 main book.

Contributed by Sharon Swindle Split Pea Curry SERVINGS: 6-8 PREPARATION TIME: 30 min. % lb. green split peas 3-4 white potatoes, diced 2-3 carrots, sliced 2 stalks celery, sliced

COOKING TIME: 11/2 hrs. 1 sweet onion, chopped 1 clove garlic, crushed 2 - 3 tbsp. curry powder % cup nutritional yeast

Cook peas in a large pot with enough water to cover them until they just begin to fall apart (about 20 minutes). Add vegetables and curry powder and cook until tender (about 1 hour). Add more water if necessary to keep the mixture from getting too dry. Add the nutritional yeast. Mix in well and serve hot over rice or other grains. HELPFUL HINTS: You may add other vegetables, if desired. Some nice additions are: green peas, cauliflower or broccoli.

Lima Bean Spinach SERVINGS: 6-8 PREPARATION TIME: 15 min. (needs cooked beans and rice) 3 cups cooked lima beans 4 cups cooked brown rice 1 bunch spinach 1 clove garlic, crushed % tsp. nutmeg

COOKING TIME: 10 min.

% tsp. allspice % tsp. black pepper (optional) 1% tbsp. nutritional yeast 1-2 tbsp. sesame seeds (optional)

Rinse spinach well and chop into bite-sized pieces. Mix spinach with cooked beans, rice, garlic and spices in a large sauce pan. Cook 10 minutes over medium heat, stirring frequently. Add a little water if necessary to prevent sticking. Stir in nutritional yeast and sesame seeds just before serving.

75

Easy Split Moong Dal SERVINGS: 6-8 PREPARATION TIME: 10 min. COOKING TIME: 60 min. 'A tsp. grated ginger root 11/2 cups split moong dal 11/2 tsp. garam masala (split mung beans) (recipe in this book) 4 cups water Y4 tsp. turmeric Pick over and wash the split mung beans. Place in a saucepan with remaining ingredients. Cook over medium-low heat until thickened and soft, about 1 hour. Spread on a chapati and roll up to eat. HELPFUL HINTS: Lentils may be substituted for the mung beans.

Contributed by the Shraders Lentil Loaf SERVINGS: 9-6 PREPARATION TIME: 30 min. COOKING TIME: 45 min. (needs cooked lentils and rice) 2 cups cooked lentils 1 cup cooked brown rice 'A cup green peppers, diced 1/2 cup onions, diced 4i cup tomato, chopped '4 cup celery, diced 1/2 cup bread crumbs

4 tbsp. tomato paste 3 tbsp. minced fresh parsley 2 tsp. basil 1 tsp. oregano 1/2 tsp. marjoram 'A tsp. dried hot red pepper flakes (optional) 2 tsp. egg replacer mixed with 4 tbsp. water

Combine all ingredients except egg replacer mixture in a large bowl. Place "egg" mixture in a blender and add 1 cup of the lentil mixture. Process on low speed until smooth. Stir this blended mixture into the lentil mixture and turn into a non-stick loaf pan. Bake at 350 degrees for 45 minutes. HELPFUL HINTS: Serve this with your choice of the many sauces or gravies in this book. If you do not have a non-stick loaf pan, you will need to lightly oil your loaf pan before using.

Bean-Carrot Croquettes SERVINGS: 6 PREPARATION TIME: 15 min. COOKING TIME: 20-25 min. (need cooked beans)

76 1 cup cooked, mashed beans 11/2 cups grated raw carrots 1 small onion, finely minced



% tsp. thyme % tsp. sage 1 tsp. low-sodium tamari 1/2 cup whole wheat breadcrumbs

Combine beans, carrots, onions, and seasonings. Mix well and shape into 2 inch balls. Roll in breadcrumbs. Place on baking sheet. Bake at 350 degrees for 20-25 minutes. Serve with gravy or sauce.

Lentil-Rice Burgers SERVINGS: 8 PREPARATION TIME: 1 hr. to cook lentils and rice 20 min. to put together 1 cup dried lentils (or 2 cups cooked) 1 cup short grain brown rice, (21/2-3 cups cooked)

COOKING TIME: 30 min.

1 onion, chopped 1 tsp. sage

Cook lentils and rice separately until done. (Directions found in main book.) Drain water off lentils and mash with potato masher. Saute the chopped onion in % cup water about 10 minutes. Combine the mashed lentils, rice, onion and sage. Moisten hands and form into patties. Place on ungreased baking sheet. Bake in a 325 degree oven for 30 minutes. HELPFUL HINTS: Serve with gravy or a tomato sauce. Try them on whole wheat bread, or in pita bread, with tomato, lettuce, sprouts, etc.

Lentil-Potato Patties SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 40 min. (needs cooked lentils and potatoes) 1/2 cup green pepper, chopped 1/2 cup onion, chopped 2 cups cooked lentils, mashed 2 cups mashed potatoes

1 cup bread crumbs 1 tsp. parsley 11/2 tsp. sage

Cook onion and pepper in'/, cup water about 10 minutes. Add to remaining ingredients and mix well. Form into patties. (Moisten hands before shaping each patty.) Place on non-stick baking sheet. Bake at 350 degrees for 20 minutes, then turn over and hake for 20 minutes longer. Serve with your favorite sauce or gravy.

77

Main Dishes General Polenta Pie SERVINGS: 6-8 PREPARATION TIME: 60 min.

COOKING TIME: Crust 30 min. 30 min. rest time; filling 30 min.; pie 30 min. Filling: 1 onion, chopped 1 clove garlic, pressed 1/2 lb. mushrooms, sliced 1 eggplant, diced 2 cups tomato sauce 6 oz. tomato paste I bay leaf 1/2 tsp. basil 1 tsp. oregano

Crust 1 cup corn meal 1/2 tsp. sage Y. tsp. cumin 1/2 tap. chili powder 4 cups cold water

Combine cornmeal, sage, cumin, and chili powder in a saucepan. Stir in the cold water. Cook, stirring constantly, until very thick. Pour into a non-stick oblong baking dish. Bake at 425 degrees for 30 minutes. Remove from oven and let rest for 30 minutes. In the meantime, saute the onion, garlic, mushrooms, and eggplant in 1i cup water for 10 minutes. Add remaining ingredients and simmer for 20 minutes. Spoon this mixture over the cornmeal crust Bake at 350 degrees for 30 minutes. HELPFUL HINTS: This recipe may be prepared ahead to the final baking. Cover and refrigerate until ready to bake. Bake at 350 degrees for 45 minutes. Stove-Top Zucchini Casserole SERVINGS: 4-6 PREPARATION TIME: 15 min. COOKING TIME: 45 min. 6 medium zucchini, thickly sliced 3 potatoes, chopped 4 celery stalks, sliced 6 green onions, sliced



1/2 tsp. basil Y. tsp. oregano 1 tsp. low sodium tamari 1 cup tomato sauce

In a large saucepan, saute the onions and celery in Y. cup water about 5 minutes. Add the remaining ingredients. Stir gently to mix. Cover and cook over medium-low heat until tender, about 35 minutes.

78

Contributed by Elaine French

Mu Shui Tofu SERVINGS: 6-8 PREPARATION TIME: 30 min. 1/2 block firm tofu (about 8-10 oz.) frozen, thawed, and cut into thin strips 1 pkg. Shiitake mushrooms 1 tbsp. grated fresh gingerroot 1 carrot, grated 1 green onion, sliced thin 6 leaves Chinese cabbage sliced thin

COOKING TIME: 20 min. 1 cup bean sprouts another vegetable, julienne sliced (optional) 1 tsp. Chinese five spice mixture 1/2 cup low sodium tamari 1 tbsp. sherry (optional) 2 tbsp. cornstarch Chinese plum sauce whole wheat chapati

Pour 2 cups boiling water over mushrooms and allow them to soak while slicing other vegetables. Then drain mushrooms, cut off hard stems and discard. Slice mushroom caps into thin strips. In 'A cup water, saute ginger, carrot and any other long cooking optional vegetable for 5 minutes. Add onions, cabbage, bean sprouts, mushrooms, and any optional fast cooking vegetable. Add the five spice, tamari, sherry and 1 tbsp. plum sauce. Cook and stir for 5 minutes more. Add tofu strips. Add cornstarch dissolved in 1/2 cup cold water. Bring to a boil and stir until sauce thickens. To serve, spread about a 1/2 tsp. of Plum sauce down the center of a warm chapati. Add some of the vegetable-tofu mixture and roll up the chapati. HELPFUL HINTS: This vegetable-tofu mixture could also he served over rice or other whole grains.

Contributed by Ann Tang Ann's Vegetarian Pasta SERVINGS: 4-6 PREPARATION TIME: 30 min.

1/2 onion, thinly sliced I stalk celery, thinly sliced 1 clove garlic, minced I zucchini, cut into 1 inch pieces

COOKING TIME: 30 min. (need cooked noodles) long eggplant (or'/ round eggplant) cut into 1 inch pieces bunch fresh spinach, cut in large pieces

79 2 tomatoes, cut into 1 inch chunks 6 mushrooms, sliced 1 tsp. oregano

1 tsp. basil 2 tbsp. low sodium tamari 8 oz. whole wheat spaghetti, cooked

Saute onions, celery and garlic in 1/2 cup water about 10 minutes. Add zucchini, eggplant, basil, oregano and tamari. (Add more water if necessary). Cook about 10 minutes. Add spinach and cook until tender, about 5 minutes. Add noodles to mixture and toss until liquid is absorbed. Add tomatoes and mushrooms and toss until noodles are coated and tomatoes are hot Serve immediately. HELPFUL HINTS: Make sure there is enough moisture before adding the noodles, or they will be too dry. Add some water, if necessary.

Vegetable Pie SERVINGS: 6 PREPARATION TIME: 60 min. COOKING TIME: 45 min. 1/2 recipe for pizza crust (recipe found in main book) 6 cups mixed vegetables cut in large chunks or slices (potato, carrot, broccoli, cauliflower, onion, zucchini, etc.) 1/2 lb. mushrooms, sliced 1/2 cup water

6 tbsp. whole wheat flour 2 cups nut milk or rice milk 1 tbsp. low-sodium tamari 1 tbsp. parsley flakes 1/2 tsp. rosemary 1/2 tsp. thyme 1/2 tsp. tarragon dash pepper

Prepare pizza crust from recipe, place in large pie tin (10 inches), and prebake for 10 minutes. Set aside. Steam chunked or sliced vegetables about 15 minutes while preparing sauce. Cook mushrooms in 1/2 cup water for 5 minutes. Add flour. Mix well. Stir in acceptable milk and seasonings. Cook and stir until thickened. Place steamed vegetables in pie crust. Pour sauce over them. Bake at 350 degrees for 45 minutes. HELPFUL HINTS: This may also be prepared without the crust, or use a crispy crust consisting of 2 cups Grape Nuts cereal, crushed and mixed with 'A cup of water or rice (or nut) milk.

Potato Casserole SERVINGS: 6-8 PREPARATION TIME: 30 min COOKING TIME: PA hours 6 potatoes, chopped 3 tomatoes, diced 2 carrots, grated 1 bunch green onions, sliced

1 small round onion, chopped or sliced 'A cup water 1/2 tsp. oregano 1 tsp. basil

80 Combine all the ingredients. Place in a 3-quart casserole dish. Bake at 350 degrees, covered, for 45 minutes, uncover and bake for 30 minutes longer. May be served hot or cold.

Spaghetti Squash Surprise SERVINGS: 6 PREPARATION TIME: 20 min. COOKING TIME: 45 min. 1 spaghetti squash 1 onion, chopped 1 clove garlic, pressed 1 carrot, diced 1 stalk celery, chopped 1 green pepper, chopped

4 tomatoes, chopped 1 tbsp. lemon juice 1 tbsp. low-sodium tamari 1/2 tsp. basil 1/2 tsp. oregano dash pepper

Cut squash in half. Remove seeds. Place in large pot with 2-3 inches of water. Steam for about 1/2 hour. OR place cut side down in a baking dish and bake for 45 minutes at 350 degrees. OR microwave 10-15 minutes, cut side up in a dish with a small amount of water. Pull out cooked strands with a fork Saute onion, garlic, carrot, celery, and green peppers in 1/2 cup water for 5 minutes. Add remaining ingredients. Cook for 10 minutes longer. Serve hot over the cooked spaghetti squash.

Potato and Cauliflower Curry SERVINGS: 6 PREPARATION TIME: 30 min. COOKING TIME: 30 min. 1 onion, chopped Y1 tsp. grated fresh ginger root I tsp. turmeric

2 potatoes, cubed (1/2 inch) 1 head cauliflower, cut and broken into 1 inch flowerettes 2 tsp. garam-masala

In a large pot, saute onion in 1/2 cup water for 5 minutes. Add ginger and turmeric. Mix well. Add potatoes and cauliflower. Cook and stir for 10 minutes. Add another 1h. cup water. Cover. Reduce heat to medium low and simmer for 10 minutes until vegetables are tender. Stir occasionally. Add the garam-masala. Mix well. Cook an additional 5 minutes. Serve hot. HELPFUL HINTS: This is also a good vegetable side dish. It may also be served cold, and keeps well in refrigerator.

81

Crazy Layered Noodles SERVINGS: 10 PREPARATION TIME: 1 hr. COOKING TIME: 45 min., 15 min rest time 2 cups nut milk, rice milk or oat milk 3 cups water or vegetable stock 1 cup whole wheat flour 2 tbsp. low sodium tamari 1 tbsp. tarragon leaves 2 tsp. dill weed 1 tsp. thyme

'A cup red wine (or grape juice) dash white pepper 1 cup each of 3 different kinds of uncooked noodles 4 onions, sliced 3 zucchini, sliced 2 tsp. tarragon leaves fresh ground black pepper

In a Large sauce pan, heat acceptable milk and water. Very slowly stir in the whole wheat flour, a small amount at a time. Stir constantly with a wire wisk until thickened. Add tamari, taragon, dill weed, thyme, pepper, and wine (or grape juice). Mix well. Remove from heat and set aside. Cook up each of the 3 different kinds of noodles separately. Be careful not to overcook! Drain well and set aside. Saute the onions in 1/2 cup water for 5 minutes. Add zucchini, tarragon, and some fresh ground black pepper. Cook and stir until zucchini is tender, about 10 minutes. Remove from heat. To assemble, take a large casserole dish and spread a small amount of the sauce over the bottom. Spread one kind of noodle over the sauce. Spread some onion-zucchini mixture over that Then use another layer of sauce, another kind of noodle, and the onionzucchini mixture. Repeat sauce, noodles, onion-zucchini mixture.. End with a layer of the sauce. Cover and bake at 350 degrees for 45 minutes. Let rest 15 minutes before serving. HELPFUL HINTS: In order to make sure you have enough sauce for all the layers, divide the sauce into 4 equal portions before starting to assemble casserole. Some good choices for noodles are: whole wheat elbows, spinach elbows, corn shells, corn ribbons, whole wheat or spinach flat noodles, or broken-up spaghetti noodles. This casserole can be prepared with only one kind of noodle, but using different kinds makes it special. This dish takes a lot of time to prepare, but it's worth Wit makes a large amount—good for potlucks or company meals. It also reheats well. For variation, try adding some sliced tomatoes over each of the zucchini layers and over the top.

Squash Dinner Pie SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: 45 min. (begin 1 hour ahead to cook squash) 2 acorn squash 1 onion, chopped

1 tbsp. low sodium tamari paprika

82 Cut squash in half lengthwise. Scoop out seeds and stringy portion. Place in baking dish with 1/2 inch of water in bottom. Cover and bake about 1 hour at 350 degrees; OR peel and cut squash into large chunks, in a large saucepan heat 1 inch of water to boiling, add squash chunks, cover, reduce heat to medium and cook 15-20 minutes until tender. In the meantime, saute the onion in 'A cup water, about 10 minutes. Place cooked squash and onion in blender jar. Add tamari. Puree until smooth. Place in baking dish. Sprinkle with paprika, bake for 45 minutes at 350 degrees. HELPFUL HINTS: This dish may be prepared ahead and placed in the oven just before dinner.

Sweet Squash Pie SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: 45 min. (begin 1 hour ahead, to cook squash) 2 acorn squash 2 tbsp. honey (optional) 'A cup raisins (optional) % tsp. cinnamon

1/2 tsp. allspice 1/2 tsp. ground cloves 1/2 tsp. mace

Cut squash in half lengthwise. Scoop out seeds and stringy portion. Place in baking dish with 1/2 inch of water in bottom. Cover. Bake about 1 hour at 350 degrees. OR peel and cut squash into large chunks, in a large saucepan heat 1 inch of water to boiling, add squash chunks, cover, reduce heat to medium and cook 15-20 minutes until tender. Place cooked squash in blender jar. Add spices (and optional honey, if desired). Puree until smooth. Place in baking dish. (Stir in optional raisins, if desired.) Bake at 350 degrees for 45 minutes. HELPFUL HINTS: This may be prepared ahead and placed in the oven just before dinner .This is a favorite with children. Chopped dates can be used instead of raisins.

Yam 'N' Apple Casserole SERVINGS: 4 PREPARATION TIME: 10 min . COOKING TIME: 40 min. 2 medium yams or sweet potatoes I large baking apple

Vi cup applesauce cup water

'A

Peel the yams or sweet potatoes and slice thinly. Core the apple and cut into thin slices. (May peel, if desired). Layer the apples and yams or sweet potatoes into a square baking dish. Combine applesauce and water and pour over the layered ingredients. Sprinkle with cinnamon, if desired. Cover and bake at 400 degrees for 40 minutes. May be served hot or cold.

83 Stuffed Pumpkin SERVINGS: 6 - 8 PREPARATION TIME: 15 min. COOKING TIME: 1• hrs. (needs prepared bread stuffing) 1 medium pumpkin or large winter squash 1 recipe of bread stuffing (following recipe) Cut off the top of the pumpkin or squash and save for a cover (as if you were going to make a jack-o-lantern). Clean out seeds and stringy portion. Place bread stuffing inside, cover with top of squash. Place in a large roasting pan with 1 inch of water covering the bottom of pan. Bake at 350 degrees for 11/2 hours. HELPFUL HINTS: This makes a good main dish for a festive meal. Serve with mashed potatoes, gravy, assorted steamed vegetables and bread or a salad.

Bread Stuffing SERVINGS: 6-8 PREPARATION TIME: 60 min. COOKING TIME: 11/2 hrs. 1 loaf whole wheat bread 2 cups water 2 onions, chopped 2 - 3 stalks celery, chopped 1 tbsp. dried parsley

2 tsp. thyme 1 tsp. marjoram 2 tsp. sage 1/2 tsp. rosemary 2 tbsp. low-sodium tamari

Cube the bread, place on a baking sheet, and toast in a 300 degree oven for 15 minutes. Combine the remaining ingredients in a saucepan, bring to a boil and cook for 15 minutes. Put the toasted bread cubes into a large bowl, add the cooked liquid and toss well. Cover with a lid or plate for 15 minutes to absorb moisture. Bake at 350 degrees in a covered dish for 11/2 hours, or stuff into a large winter squash. Bake stuffed squash for 11/2 hours. (See recipe for Stuffed Pumpkin.)

Twice-Baked Potatoes SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: l ye hrs. 4 large Idaho Potatoes 2 tbsp. water

chives paprika parsley

84 Scrub and bake potatoes until tender, about 1-11/2 hours at 400 degrees, depending on their size. Cut a thin slice off the top of each potato lengthwise. Carefully scoop out the insides of the potatoes into a large bowl. Add the water and beat until smooth. Add some chopped parsley or chives, if desired. Spoon mixture back into potato shells. Sprinkle some paprika over the top. Place on a baking sheet Return to oven and bake at 400 degrees for 15 minutes. HELPFUL HINTS: Try adding a small amount of finely chopped onions or celery, or both, to the potato mixture after it has been mashed. Place the cutoff tops of the potatoes on the baking sheet along with the potatoes and you'll have some crunchy chips as an added treat. If your potato shells break while you are scooping out the cooked potato, don't despair. Just place the shell in a small baking dish (10 oz. size) and spoon the filling into the shell. Bake in the baking dish instead of on a baking sheet.

Scalloped Potatoes SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 11/2 hours 10 medium potatoes, peeled and sliced 2 onions, chopped pepper (optional)

3 cups nut milk, rice milk or oat milk paprika whole wheat flour

Layer the potatoes and onions in a large casserole dish. Sprinkle with paprika, flour and pepper on each layer, if desired. Pour the acceptable milk over the potatoes and onions. Sprinkle top with paprika and a little pepper. Bake at 375 degrees for 11/2 hours, covered for 60 minutes, then uncovered for 30 minutes.

Eggplant Creole SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 30 min. 2 eggplants, cut into chunks 2 onions, chopped 2 green peppers, chopped 2 cloves garlic, pressed 3 cups canned tomatoes

1 tbsp. low-sodium tamari 1/2 tsp. basil % tsp. thyme 1 cup whole wheat breadcrumbs

Saute onion, garlic, green pepper, and eggplant in 1/2 cup water for 5 minutes. Add tomatoes, breaking them up with a fork. Stir in seasonings. Cook until eggplant is tender, about 20 minutes. Place this mixture in a large baking dish. Sprinkle with the bread crumbs. Bake at 350 degrees for 30 minutes.

85 Contributed by Elaine French

Elaine's Dohnas SERVINGS: makes 48 dolmas PREPARATION TIME: 45 min. COOKING TIME: 11/2 hrs. 1 jar grape leaves (about 48 leaves) cup uncooked long grain brown rice 2 cups finely chopped onion 2 tbsp. finely chopped parsley 2 tbsp. finely chopped mint leaves

2 tsp. dill weed % cup pine nuts 1/4 cup currants 1/4 tsp. black pepper 1 cup tofu TVP (optional)

Place grape leaves briefly in a pan of warm water to separate them, then drain on paper towels. Combine all other ingredients. Place grape leaf vein side up, with the stem toward you. Put a mound of rice mixture in the middle of the leaf (about 1 rounded tsp. to 1 rounded tbsp., depending on the size of the leaf). Fold over sides and roll up leaf. Layer the rolled leaves in a large saucepan (3 quart) placing them side by side and close together. Press with a heavy heat proof plate that fits inside the pan. Add enough boiling water to cover leaves. Cover and simmer for 11/2 hours. HELPFUL HINTS: Dolmas may be served warm or chilled. If warm, try serving them with lemon sauce. If cold, serve them with garbanzo puree or eggplant. Tabouli is also a good dish to serve at the same meal. Dolmas are easy to take to a potluck dinner and they also make a very special" company meal". Recipe for making tofu TVP appears elsewhere in this book The use of the tofu in this recipe is entirely optional, they are delicious both ways.

Szechuan Shish-Kebabs SERVINGS: 8-10 PREPARATION TIME: 60 min. COOKING TIME: 15 min. (begin early: needs to marinade 3 hours)

Marinade: 2 cups water 2 tbsp. low sodium tamari 1 tbsp. fresh ginger root, grated 2 green onions, chopped 1/4-1/2 tsp. Tabasco sauce

Vegetables: 1 lb. mushrooms 3 long eggplants, (or 1 large round) 2 green peppers 1 lb. small boiling onions, cut in half 4 tomatoes

86 Begin by mixing the marinade. Set aside in a large bowl. Cut the eggplant into 1 inch slices (or large chunks). Place them on a dry baking sheet and broil them about 8 inches from broiler for 5 minutes. (Watch them!) Add to the marinade. Clean the mushrooms and leave whole, unless they are very large; if so, cut in half. Add mushrooms to the marinade. Stir well to make sure the mushrooms and eggplant are well coated with marinade. Let stand at room temperature at least 3 hours. Clean the onions and cut in half. Cut the peppers into 1 inch chunks. Cut the tomatoes into large chunks or wedges. Skewer the vegetables (including marinated mushrooms and eggplant) in any order you wish. (Long bamboo skewers work very well.) Place the skewers on a broiling tray (or on a rack in a baking dish.) Make a sauce from the remaining marinade by adding 1 tbsp. cornstarch or arrowroot to the marinade. Mix it in well. Cook and stir over medium heat until thickened. Use this as a basting sauce while the vegetables are broiling, or use as a dipping sauce for the finished vegetables. Broil at least 8 inches from the heat for 10-15 minutes. Baste as necessary. Watch them carefully. Serve at once. HELPFUL HINTS: Make a double batch of the marinade in order to have extra sauce for dipping or serving over the cooked vegetables. Use 2 tbsp. of cornstarch or arrowroot to thicken. Serve with brown rice. Spoon some sauce over the rice also, if desired.

Contributed by Elaine French Ceylonese Eggplant SERVINGS: 4 PREPARATION TIME: 15 Mir:. COOKING TIME: 30 min. 2 medium eggplants 1 tbsp. ground coriander 2 tsp. dried crushed red peppers 1 lg. onion, chopped 1 clove garlic, minced

2 tbsp. sesame seeds 2 tbsp. low sodium tamari 2 tbsp. lemon juice 1/2 cup nut milk, rice milk or oat milk 1 tbsp. honey 2 chopped green chiles

Do not peel eggplants. Cut them lengthwise in quarters and then in' 1/2 inch slices. Steam until tender (5-10 minutes). Saute onion, garlic, coriander and red peppers in 1/4 cup water about 5 minutes. When tender, spin this mixture in the blender and then return it to the pan. Add sesame seeds, tamari, lemon juice and acceptable milk andbring to a boil. Add honey, green chiles and eggplant and heat through. If sauce is not thick enough, dissolve 2 tbsp. cornstarch in a little cold water and add to the pan. Stir and heat until thickened. Serve over brown rice. HELPFUL HINTS: Beware! This is a very spicy dish. Save it for a special occasion and then serve only to those who love spicy foods.

87

Indian Vegetables SERVINGS: 6-8 PREPARATION TIME: 30 min. COOKING TIME: 45 min.

4 carrots, thinly sliced 3 potatoes, diced 1-2 cups pumpkin or winter squash, cut in 1 inch cubes 1 cup green peas (frozen may be used) 1 tbsp. low sodium tamari 1 tsp. honey

1/2 tsp. mustard seeds 1/4 tsp. fenugreek seeds 1/2 tsp. anise seeds, crushed 2 tsp. cumin pinch cayenne pepper 1 bay leaf, crumbled 1 onion, chopped 1/2 green pepper, chopped

Saute seasonings (first 6 ingredients) in a small amount of water fora minute or two. Add onion and saute for 5 minutes. Add remaining vegetables, stir and cook for 5 more minutes. Add tamari, honey and 1 cup of water. Cover and simmer until tender, about 30 minutes.

Steamed Vegetables with Gravy SERVINGS: 4-6 PREPARATION TIME: hr.

COOKING TIME: 30 min. for vegetables, 1 hr for rice

First 1 onion, chopped 3 carrots, sliced 1/2 inch thick 14 lb. green beans, 1 inch pieces Third 6-8 leaves Chinese cabbage, coarsely chopped 1-2 zucchini, 1/2 inch slices

Second 1/2 lb. broccoli, cut into flowers and stems 1/2 lb. mushrooms, sliced

4-6 cups cooked brown rice 2-3 cups gravy or sauce (from other recipes)

Prepare vegetables and separate into three cooking groups. Begin to steam Furst group for 15 minutes, add second group and steam for 10 minutes longer, then add third group for 5 minutes more. Serve over cooked brown rice, about 4-6 cups. Serve with 2-3 cups of gravy to pour over the vegetables and rice. Suggestions: flour gravy, mushroom gravy, oriental spice gravy, or others. HELPFUL HINTS: Substitute what you have on hand, or your favorites. Some good vegetables to use in the several groups: cauliflower (2), Brussels sprouts (1), snow peas (2), spinach (3). Other grains may be used instead of brown rice.

88

Baked Vegetables SERVINGS: variable PREPARATION TIME: 10-20 min. COOKING TIME: 11/2 hrs. Assortment of long-cooking vegetables in desired amounts. Choose from: potatoes sweet potatoes onions

winter squash carrots parsnips taro

Prepare vegetables by scrubbing (peel if desired). Cut into large chunks. Place prepared vegetables in plastic oven bag. Tie end and pierce bag in several places with a fork Bake at 400 degrees for 30 minutes. Remove from oven and carefully split bag open. Peel back to expose vegetables. Bake an additional hour after lowering heat to 350 degrees. Turn occasionally. HELPFUL HINTS: The vegetables steam in the bag during the first part of cooking, then during remaining cooking time they become brown and crisp.

Boiled Dinner SERVINGS: 6 PREPARATION TIME: 30 min. COOKING TIME: 2 hrs. 2 onions, chopped 3 stalks celery, chopped 2 leeks, sliced 2 cloves garlic, crushed 1 large can tomatoes, (28 oz.) 2 bay leaves 1 lemon, sliced

1/2 tsp. tarragon or marjoram 4 quarts water 2 quarts prepared vegetables, a selection of long-cooking and quick-cooking vegetables (see suggestions under hints)

Combine all ingredients, except the 2 quarts prepared vegetables, in a large soup pot. Bring to a boil, reduce heat and simmer fort hour. Meanwhile prepare the vegetables. Long-cooking vegetables should be left in very large pieces. Quick-cooking vegetables should be cut in chunks. After the broth has been simmering for 1/2 hour, add the long-cooking vegetables. Simmer for 1 hour. Then add the quick-cooking vegetables. Simmer for another 30 minutes. To serve, spoon the vegetables onto a large platter. Reserve the broth for another use, such as soup-making. If desired, a gravy may be made out of some of the broth. Measure 2 cups broth into a saucepan, heat. Mix 2 tbsp. cornstarch or arrowroot in V4 cup cold water. Remove pan from heat. Stir the cornstarch mixture into the broth. Return to heat and cook and stir until thickened. Serve with the vegetables.

89 HELPFUL HINTS: Long-cooking vegetables: potatoes, cut in half onions, cut in quarters carrots, cut in half celery, cut in 3 inch pieces turnips, cut in half sunchokes, cut in half wintersquash, cut in large chunks

Quick-cooking vegetables: zucchini-chunks peas green beans, 1 inch pieces Brussels sprouts, whole broccoli, flowers cauliflower, flowers mushrooms, whole okra, whole cabbage, cut in eights

TVP Sloppy Joes SERVINGS: 10 PREPARATION TIME: 15 min. COOKING TIME: 20 min. 2 cups tofu TVP (recipe in this book) 1 onion, chopped 1 green pepper, chopped % cup water 1/2 cup acceptable ketchup

1 tbsp. mustard 2 tbsp. apple cider vinegar 2 tbsp. low sodium tamari '4 cup honey 1 tsp chili powder

Cook the onion and green pepper in the water about 5 minutes until clear. (Add a little more water if necessary). Add the tofu TVP. Cook and stir a few minutes, then add the remaining ingredients, mixing well Continue to cook for about 10 minutes to blend flavors, stirring occasionally. HELPFUL HINTS: Serve on whole wheat buns, stuffed in pita bread, or over whole wheat bread with garnishes of your choice.

Vegetable Side Dishes Baked Potatoes SERVINGS: variable PREPARATION TIME: 5 min. COOKING TIME: 1-11/2 hrs. Prepare as many potatoes as you will need for dinner. Bake at 375 degrees for 1-11/2 hours, depending on size of potatoes.



90

Suggested Toppings:

Chickenless a la King Curried tofu dip Any soup or other leftovers Onion-Mushroom Sauce Szechuan Sauce Ketchup Sauce Oriental Vegetables

Chili Marinara sauce Spicy Mexican topping Chunky Vegetable Sauce Ratatouille Pea soup

Mashed Potatoes SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: 30 min. 4 medium potatoes, peeled and cut into large chunks 1 medium onion, chopped 2 cloves garlic, crushed

2 tbsp. parsley flakes 1/2 tsp. basil 1/2 tsp. thyme

Place potatoes, onions, garlic, and spices in a large saucepan. Add water to cover. Bring to a boil. Cover and cook over medium heat until done, about 30 minutes. Drain and reserve the cooking liquid. Add one cup hot cooking liquid back to the pot. Beat the cooked vegetables with electric mixer until smooth. HELPFUL HINTS: Serve with gravy or sauce. Use to top Peasant's Pie for a change in flavor. Save remaining cooking liquid to use in gravy recipes.

Colorful Mashed Potatoes SERVINGS: 4-6 PREPARATION TIME: 20 min. COOKING TIME: 30 min.

4 medium potatoes, peeled and cut into large chunks 3-4 medium carrots, cut into large chunks

OR: 4 medium potatoes, peeled and cut into large chunks 1 large stalk broccoli, cut into large chunks

Place potatoes and vegetables in a large saucepan. (About 2 cups of the vegetable chosen should be used.) Add water to cover. Bring to a boil. Cover and cook over medium heat about 30 minutes. Drain and reserve the cooking liquid. Add 1 cup cooking liquid to the pot Beat by hand or with electric mixer until smooth. HELPFUL HINTS: This recipe makes either a beautiful yellow or green

mashed potato. Children love them. Save remaining cooking liquid to use in soup or sauce recipes.

91

Potato Balls SERVINGS: 4 PREPARATION TIME: 10 min. COOKING TIME: 20 min. (need leftover mashed potatoes) 2 cups leftover mashed potatoes 1/2 cup bread crumbs Form potatoes into balls about 11/2 inches in diameter. Roll in bread crumbs. Place on a non-stick baking sheet and bake at 350 degrees about 20 minutes, until browned. Turn once or twice for even browning.

Indian Cabbage SERVINGS: 6 PREPARATION TIME: 10 min. COOKING TIME: 15-30 min. 1 cup water 1 onion, sliced 2 cloves garlic, crushed 1 tsp. grated ginger root

1 tsp. turmeric Y. tsp. chili powder 1 tsp. gararn-masala Si large green cabbage, shredded

Saute onion, garlic, and ginger in 1/2 cup water for 5 minutes. Add remaining water and spices. Mix well. Bring to a boil, add cabbage, lower heat, cover, and simmer about 10 minutes. Stir occasionally. HELPFUL HINTS: If you like your cabbage to be less crisp, cook for 10-15 minutes longer. For variations, add some of these ingredients: 1 cup green peas (add with cabbage) 1 cup carrots, cut in small pieces (add with onions) 1 cup potatoes, cut in small pieces (add with onions) This is good as a side dish with other curried foods, or stuffed in pith bread, or rolled in a chapati.

Sweet and Sour Cabbage SERVINGS: 8-10 PREPARATION TIME: 20 min. COOKING TIME: 10 min. 4 cups shredded red or green cabbage 3 onions, grated 14 cup lemon juice 4 tart apples, cored and diced

'A cup apple juice 3 tbsp. honey 1 tbsp. caraway seeds 1/2 cup raisins 14 tsp. allspice

92 Place all ingredients in a large pot. Bring to a boil and cook over low heat for 10 minutes, stirring occasionally. HELPFUL HINTS: This may be served warm or cold.

Country Vegetables SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 15 min. 2 carrots, thinly sliced diagonally 1/2 lb. Chinese pea pods 1/2 lb. mushrooms, cut in half 1 small bunch broccoli, cut into pieces

1 small head cauliflower, cut into flowerettes 1 onion, cut in wedges 15 cherry tomatoes 2 tbsp. low sodium tamari

Place 1/2 cup water and the tamari in a large pot or wok. Add carrots, broccoli, cauliflower and onions. Bring to boil, cover and cook 5 minutes. Add mushrooms and pea pods, cook 5 minutes more. Add tomatoes. Stir until heated through, about 1 minute. Mix 1 tbsp. cornstarch in 1/4 cup cold water. Add to vegetable mixture, stir until thickened, about 1 minute. HELPFUL HINTS: May be served hot or cold. A colorful, crisp-tender vegetable dish.

Cauliflower Curry SERVINGS: 6 PREPARATION TIME: 30 min COOKING TIME: 40 min. 1 lg. head caulifouwer 1 onion, sliced V. cup water 1/2 tsp. ginger 1/2 tsp. turmeric 1/4 tsp. cinnamon

1/2 tsp. coriander 1/2 tsp. mustard seeds 1/2 tsp. cumin seeds 2 cups frozen peas 2 tomatoes, diced

Wash cauliflower and break into small flowerettes. Heat 1/4 cup water in a large pan. Add spices, stir, and cook for about 5 minutes. Add onion, cook 5 minutes, then add cauliflower and 1/2 cup water. Mix well. Cover and let steam 15-20 minutes. Add the peas, cook 5 minutes, stirring once or twice. Add the tomatoes, stir. Serve as soon as tomatoes are hot

93

Zucchini-Corn Casserole SERVINGS: 6 PREPARATION TIME: 20 min. COOKING TIME: 30 min 3-4 zucchini, sliced '4 inch thick 1 onion, sliced

2 cups frozen corn kernels 1 cup mild Mexican salsa

Place Si cup water in a large pot. Add onion and saute briefly. Add zucchini, stir a few times, then cover and steam about 10 minutes. Remove from heat. Mix in corn kernels and salsa. Turn into a casserole dish, cover and bake at 400 degrees for 30 minutes.

Zesty Peppers SERVINGS: 4-6 PREPARATION TIME: 15 min. COOKING TIME: 15 min. 1 onion, sliced 3 green peppers, sliced 4 stalks celery, sliced 1/2 cup water

Si tsp. basil 1 tsp. low sodium tamari 2 cups tomato sauce 1 clove garlic, crushed

Place onion, peppers, and celery in a large saucepan with the water. Cook and stir over medium heat for 5 minutes. Stir in remaining ingredients. Cover, cook over medium heat 10 minutes longer. Serve hot.

Vegetable Melange SERVINGS: 4-6 PREPARATION TIME: 15 min. COOKING TIME: 15 min 3-4 green or yellow summer squash 1 onion, sliced 1 green pepper, sliced

3-4 tomatoes, cut in quarters 1/2 cup water 2 tsp. grated ginger root or 1 tsp. ground ginger

Slice squash into 1/2-inch slices. Place in large pan with onion and green peppers. Add 1/2 cup water, cook and stir over medium heat about 5 minutes. Reduce heat to low, cover and cook an additional 5 minutes. Add the ginger and the tomatoes. Cook and stir a few minutes until tomatoes are heated through. Serve hot

94 Tomato Mushroom Casserole SERVINGS: 4-6 PREPARATION TIME: 20 min. COOKING TIME: 30 min. 1 lb. mushrooms 4 tomatoes, sliced 1 large, mild onion, sliced % cup white wine (or apple juice)

1% tsp. oregano 1% tsp. basil 1 tsp. rosemary 1 cup whole wheat breadcrumbs

Prepare mushrooms by cleaning and slicing off the very end of the stem. If they are large, cut in half or quarter them. Leave small ones whole. In a 9 x 12" baking dish, lay half of the tomato slices on the bottom. Place all the mushrooms over the tomatoes. Separate the sliced onion into rings and place over the mushrooms. Pour the wine over, then sprinkle with 1 tsp. oregano, 1 tsp. basil, and the rosemary. Cover with the remaining tomatoes. Sprinkle the bread crumbs over the tomatoes and finish with % tsp. oregano and % tsp. basil sprinkled over the bread crumbs. Bake at 350 degrees for 30 minutes. HELPFUL HINTS: May be prepared ahead. Makes a good vegetable side dish. Broiled Zucchini SERVINGS: 8 PREPARATION TIME: 5 min. COOKING TIME: 12 min. 4 zucchini, cut in half lengthwise Vegit or Pure Vegetable Seasoning: sprinkle a little over the halved zucchini Preheat oven to boil. Place halved zucchini on broiler pan or other belting dish. Broil 8 inches from heat, about 12 minutes. Serve plain or with a sauce.

Chinese Cabbage with Bean Sprouts SERVINGS: 6 PREPARATION TIME: 15 min. COOKING TIME: 15 min. % lb. mushrooms, sliced 2 cloves garlic, minced % tsp. grated fresh ginger root

cup water 2 cups Chinese cabbage, shredded 2 cups bean sprouts Y2

In a large pot, cook mushrooms, garlic, and grated ginger in the water for 5 minutes. Add remaining vegetables. Stir to mix well. Cover and steam about 10 minutes, stirring occasionally. Serve hot

95

Chinese Peas and Mushrooms SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: 15 min. 1 lb. Chinese peas, washed and ends trimmed 1/2 lb. mushrooms, sliced

1/2 tbsp. low sodium tamari V. cup water

Saute the Chinese peas in the water and tamari for 10 minutes. Add sliced mushrooms. Cook an additional 5 minutes. Serve at once. HELPFUL HINTS: Peas and onion slices are also good, or try mushrooms and onion slices.

Simple Baked Eggplant SERVINGS: 8 PREPARATION TIME: 5 min COOKING TIME: 13 min. 2 large eggplants 2 large tomatoes, sliced

oregano basil

Cut eggplant into 1/2-inch rounds and place on a baking pan. Bake at 400 degrees for about 8 minutes. Watch them so they don't get too brown. Turn over, sprinkle with a little basil and oregano, if desired, and place a tomato slice or two on each. Return to oven and bake an additional 6-7 minutes. HELPFUL HINTS: This makes a good vegetable side dish. It is also very good eaten cold. For something special, serve with Oriental Tomato Sauce (recipe found elsewhere in this book).

Italian Green Beans SERVINGS: 4 PREPARATION TIME: 15 min. COOKING TIME: 15-20 min. 1 lb. fresh green beans 2 tbsp. water 1 onion, thinly sliced



1 clove garlic, crushed 1 tbsp. parsley flakes

Wash and trim beans. Cut into 1-inch pieces. Place in pot with steamer basket and steam over boiling water until crisp-tender, 15-20 minutes. While beans are cooking, heat the water in a small saucepan. Saute the onions, garlic, and parsley about 10 minutes. When beans are done, drain off the water, place in serving bowl and add the onion-garlic mixture. Toss to mix. Serve at once.

96 Herbed Green Beans SERVINGS: 4 PREPARATION TIME: 10 min. COOKING TIME: 20 min 1 lb. fresh green beans 1/2 tsp. basil 1/2 tsp. marjoram 1/2 tsp. chervil



1 tsp. parsley flakes 1 tsp. chives 1/2 tsp. thyme 3/4 tsp. summer savory (optional)

Wash and trim beans. Cut into 2-inch pieces. Place in pot with steamer basket and about 1 inch of water. Steam until crisp-tender, about 20 minutes. Combine the herbs in a small bowl. When beans are done, drain off water, place in serving bowl Add the herb mixture, toss beans lightly to coat with mixture. Serve at once.

Spicy Green Beans SERVINGS: 4 PREPARATION TIME: 10 min. COOKING TIME: 25 min. 1 lb. green beans 1 onion, finely chopped

"A tsp. turmeric 'A tsp. chili powder 'A tsp. garam-masala

Wash beans and cut into 1-inch pieces. Steam over boiling water for 15 minutes. Meanwhile, saute onion in 'A cup water for 5 minutes. Add spices. Stir to blend. Add steamed beans. Mix well. Cook about 5 minutes longer, stirring occasionally.

Baked Winter Squash SERVINGS: 4-5 PREPARATION TIME: 15 min. COOKING TIME: 60 min 1 medium-sized squash (butternut is excellent) 1 tbsp. applesauce 1 tbsp. honey

1 tbsp. molasses 2 tbsp. orange juice 1/2 tsp. ground ginger 1 tsp. ground cinnamon

Peel squash. Cut squash into slices about 1/2-inch thick. Lay in baking dish. Mix remaining ingredients. Pour over squash. Bake at 350 degrees for 60 minutes, covered.

97

Desserts Smoothies SERVINGS: 2 - 4 PREPARATION TIME: 10 min. COOKING TIME: none (need a blender) 1)

2) 2 bananas (frozen) 1/2 cup water or apple juice 1/2 cup chopped fresh fruit (papaya, mango, peach, pear, etc.)

2 bananas 1/2 cup apple juice or water 1/2 cup frozen strawberries or other frozen fruit (raspberries, blueberries, peaches, etc.) 3)

3-4 bananas 1 cup water 2 tbsp. carob powder 2 tbsp. honey Blend until smooth. These suggestions may be varied by adding more water to make the smoothies thinner, or using more fruit to make them thicker. To freeze bananas, peel, wrap in plastic wrap, and place in freezer.

Banana-Strawberry Delight SERVINGS: 8 PREPARATION TIME: 30 min. COOKING TIME: 20 min. CHILLING TIME: 2 hours 4 ripe bananas, cut up 11/2 tbsp. lemon juice 16-oz. package of frozen, unsweetened strawberries, thawed

2 cups water 1/2 cup quick-cooking tapioca

Place bananas and lemon juice in blender. Blend until smooth. Place banana mixture in saucepan. Add the thawed strawberries and their juice. Add water and tapioca. Mix well. Let stand 5 minutes. Heat to boiling, stirring frequently. Remove from heat. Let stand for 20 minutes. Then stir and spoon into dessert cups. Refrigerate until chilled, about 2 hours.



98 HELPFUL HINTS: Try frozen raspberries instead of strawberries. While mixture is cooking, gently crush berries against side of pan to release more flavor and color.

Frosty Peach Dessert SERVINGS: makes 4 cups PREPARATION TIME: 5 min. FREEZING TIME: 2-3 hrs. 2 cups orange juice 2 cups blended peaches (use fresh or frozen, unsweetened) Mix peaches and orange juice. Pour into shallow trays and freeze until solid. Remove from tray. Put through grinder or blender or food processor until smooth and icy. Serve immediately. HELPFUL HINTS: Try this with other fruits and juices. SUGGESTIONS: 1) Apple Juice Strawberries

2) Pineapple Juice Papaya

3) Apple Juice Watermelon

Banana Freeze SERVINGS: 4 PREPARATION TIME: 10 min. COOKING TIME: none (needs frozen bananas) 8 frozen bananas 1 cup water Slice bananas into blender, add water. Blend until smooth. Serve at once. This will be thick Serve plain or with fruit; such as strawberries, or use as a topping for other kinds of desserts. HELPFUL HINTS: To freeze bananas, peel, wrap in plastic wrap, and freeze. This can also be done in a food processor although not as much water will be necessary for processing.

Fruit Gel SERVINGS: 4 PREPARATION TIME: 5-10 min. COOKING TIME: 15 min. (needs to chill before serving) 3 cups apple juice (or other fruit juices)

1 tbsp. agar-agar sliced fruit as desired

99 Bring apple juice to a boil. Add agar and stir until dissolved. Simmer for 15 minutes. Remove from heat. Arrange the fruit on the bottom of the mold or bowl you are using for the gel Pour liquid over the fruit. Chill for about 1 hour to set, or leave at room temperature for about 6 hours. Store in refrigerator. HELPFUL HINTS: Sliced bananas and other bland fruits are good in agar-agar gels. Do not use pineapple: it's too acid, and will prevent the agar from setting. Try a combination of fruit juices. May also be made with vegetable juice for a molded vegetable salad. Agar-agar is a tasteless ingredient extracted from certain seaweeds, can be used like gelatin to gel foods. About 1 teaspoon will gel 1 cup liquid. Available in either flakes or powder.

Baked Rice Pudding SERVINGS: 4 PREPARATION TIME: 10 min. COOKING TIME: 45 min 2 cups cooked brown rice 11/2 cups nut milk, rice milk or oat milk



1 cup raisins or currants 2 tbsp. honey 1 tsp. vanilla

Combine all ingredients. Pour into a casserole, cover and bake at 325 degrees for 45 minutes. May be served hot or cold.

Carob Fruit Fondue SERVINGS: makes 1 cup sauce (serves 2 people with fruit) PREPARATION TIME: 5 min. COOKING TIME: 10 min. 1 tbsp. roasted carob powder 2 tsp. cornstarch or arrowroot 2 tbsp. water

1 6-oz. can apple juice concentrate, thawed 1 tsp. vanilla 2 cups mixed chunked fresh fruit

Combine carob powder and cornstarch or arrowroot in a small saucepan. Gradually add water to make a smooth paste. Stir in apple juice concentrate. Cook over low heat, stirring constantly until thickened. Stir in vanilla. Place in a fondue pot or chafing dish to keep warm for dipping. Dip pieces of fresh fruit into warm sauce. Use assorted fresh fruits cut into chunks, such as bananas, apples, pineapple, honeydew melon, or cantaloupe. HELPFUL HINTS: Substitute unsweetened orange or pineapple juice for the apple juice.

100 Fruit Drinks SERVINGS: variable PREPARATION TIME: 10 min. COOKING TIME: none (need a blender) These combinations of fruits make delicious drinks. Blend ingredients until smooth and serve immediately. Strawberry-Banana 1 cup pineapple juice 1 cup frozen strawberries 1 banana

Mango-Orange 1 cup orange juice 1 cup fresh cut mango Papaya-Orange 2 cups orange juice 1 cup chopped papaya

Pineapple-Mango 1 cup frozen strawberries 2 cups pineapple juice 1 cup fresh cut mango (or peach) Pineapple-Cranberry 3 cups pineapple juice 1 cup fresh cranberries

Banana-Orange 1 cup orange juice 1 banana 1/2 cup strawberries or peaches

HELPFUL HINTS: Try these simple combinations: 1 cup fruitjuice (orange or apple), with 1 cup fresh fruit (strawberries, pineapple, peaches, papaya, pears, banana, etc.). Blend.

Baked Apples SERVINGS: 4

PREPARATION TIME: 20 min. COOKING TIME: hr. 1 can (6 oz.) frozen apple



juice concentrate, thawed 3/4 cups water



4 large apples 1/2 cup chopped dates or raisins 1/2 tsp. ground cinnamon

Combine the apple juice and water in a small saucepan. Heat. Peel the top third of the apples and remove the core. Mix dates or raisins with the cinnamon. Stuff into the cored apples. Place apples in baking dish. Pour the hot juice over the apples in the baking dish. Bake, uncovered, in a 375 degree oven about 1 hour. Baste several times with juice in baking dish while baking and cooling. Serve warm.

101

Apple-Oat Dessert SERVINGS: 12 PREPARATION TIME: 30 min. COOKING TIME: 60 min. Topping 11/2 cups crushed pineapple 1 cup applesauce 1 tsp. cinnamon 1 cup whole wheat flour 11/2 cups rolled oats

Bottom Layer 12 medium apples 1 lemon 1 cup crushed pineapple 1 cup applesauce

Peel and slice the apples. Place in bottom of baking dish Drizzle juice from one lemon over the apples. Mix pineapple and applesauce from bottom layer list. Spoon over the apples. Mix wheat flour and oats and cinnamon. Mix pineapple and applesauce from topping list. Combine with flour-oat mixture. Spread over top of apples. Bake at 350 degrees for 60 minutes.

Apple Crisp SERVINGS: 12 PREPARATION TIME: 30 min. COOKING TIME: 60 min. Topping: 2 cups rolled oats 1 cup whole wheat flour % cup unsweetened apple juice, concentrate, (do not dilute) Vs cup water

6-8 lg. red apples, peeled and sliced 20 dates, pitted and cut in small pieces 1 cup pineapple juice (unsweetened)

Place sliced apples in bottom of baking dish. Sprinkle cut dates over top. Pour pineapple juice over apples and dates. Mix oats and flour. Add apple juice and water. Mix well with fork. Crumble over top of apple mixture. Bake at 350 degrees on bottom oven rack for 60 minutes.

Banana Cream SERVINGS: 4-6 PREPARATION TIME: 15 min. COOKING TIME: none 8 ripe bananas 2 apples, peeled, and quartered 4 oz. raisin or dates

102 Place all ingredients in blender. Blend until smooth. Serve immediately. Serve plain as a dessert. Use as a topping for other deserts.

Cashew Cream SERVINGS: makes 2 cups PREPARATION TIME: 5 min. COOKING TIME: 10 min. 1 cup raw cashews 2 tsp. arrowroot or cornstarch 2 cups water

1 tsp. vanilla 1 tbsp. honey (optional)

Put cashews, water, and arrowroot or cornstarch in a blender jar. Blend until smooth, about 1 minute. Pour into saucepan, add vanilla and honey, if desired. Cook over medium heat until thickened, stirring constantly. Cool. Use as a topping, as you would whipped cream.

Banana Bread SERVINGS: makes 1 large loaf PREPARATION TIME. 15 min. COOKING TIME: 35-45 min. 8 ripe bananas 2 tbsp. lemon juice (optional) 1/2 cup honey 2 tbsp. applesauce 1/2 cup water

4 cups whole wheat flour

2 tbsp. defatted soy flour 1 tsp. baking powder 1 tsp. baking soda 1 tsp. vanilla (optional)

Optional Additions: 1 cup raisins or chopped dates 1 cup chopped nuts Mash bananas and mix with lemon juice, if desired. Add honey and applesauce, mixing together. Add' 1/2 cup water. In a separate bowl, stir together the dry ingredients. Add to the banana mixture. Add vanilla and other optional ingredients, if desired. Dough will be very stiff. Put the dough into a non-stick loaf pan. Bake at 375 degrees for 35 to 45 minutes. To test for doneness, insert a toothpick into center of loaf; if it comes out clean, the bread is done. HELPFUL HINTS: This makes one extra large loaf, or 2 medium loaves. This is quick and easy to make with an electric mixer. If you have a non-stick baking pan, it will not be necessary to oil the pan.

103 Contributed by Betty McDougall Mom's Banana Bread SERVINGS: makes 1 loaf PREPARATION TIME: 15 min. COOKING TIME: 60 min. 2% cups whole wheat flour 1 tsp. baking soda 1 tsp. baking powder 1 can (12 oz.) frozen apple juice concentrate

4 ripe bananas 3 tsp. egg replacer mixed with 6 tbsp. water

Mix dry ingredients together. Mash bananas, mix with apple juice concentrate and the egg replacer and water. Combine wet and dry ingredients and beat with wisk or electric mixer. Pour into lightly oiled or non-stick loaf pan. Bake at 350 degrees for 60 minutes.

Contributed by Elaine French Gingerbread SERVINGS: fills 8" square pan PREPARATION TIME: 30 min. COOKING TIME: 1 hr. 21/2 cups whole wheat flour 2 tsp. baking soda 2 tsp. cinnamon 1 tsp. nutmeg 1/2 tsp. ground cloves 1/2 tsp. allspice 1/2 tsp. dry mustard 2 tsp. egg replacer, combined with '% cup water

1/2 cup honey 1/2 cup unsulphured blackstrap molasses 1/2 cup applesauce 3 tbsp. grated fresh ginger root 1 cup hot water

Combine the dry ingredients (but not the egg replacer) in a small bowl and mix welL Combine egg replacer with % cup water and beat with an electric mixer until frothy. Add honey and molasses and continue to beat for 5 minutes. Beat in applesauce, ginger, and hot water. Add dry ingredients to wet ingredients and stir until blended. Using a non-stick 8" x 8" baking pan, spread the batter in the pan. (If you do not have a non-stick pan, you will need to lightly oil and flour your pan.) Bake at 350 degrees for 1 hour. HELPFUL HINTS: Gingerbread is the best served warm. For a topping, use unsweetened applesauce or sliced bananas. You could also top it with a fruit sauce.

104 Rich Moist Fruitcake SERVINGS: 1 loaf PREPARATION TIME: 30 min. COOKING TIME: 45 min. 1 cup grated carrots 1 cup raisins 1/4 cup honey % cup chopped dates 1 tsp. cinnamon 1 tsp. allspice 1/4 tsp. nutmeg

% tsp. ground cloves 14 cups water 11/4 cups whole wheat flour 1 tsp. baking soda 1/4 cup bran 1/4 cup chopped walnuts (optional)

Cook the carrots, raisins, dates, honey, and spices in the water for 10 minutes. Cool. Mix together the flour, baking soda, bran, and walnuts. Add to the carrot mixture. Mix together well Pour into non-stick loaf pan, or 9" x 9" baking dish. Bake at 325 degrees for 45 minutes. Variations: (1) Substitute grated zucchini or apple for the carrots. (2) Substitute prunes or figs for the raisins, or use all dates.

Carob Brownies SERVINGS: fills 8" square pan PREPARATION TIME: 15 min. COOKING TIME: 35 min. 2 cups whole wheat pastry flour 1/4 cup carob powder 2 tsp. baking powder 1/2 cup honey

1/4 cup applesauce 1 cup water 1 tsp vanilla % cup chopped nuts (optional)

Mix dry ingredients together. Mix wet ingredients together. Combine wet and dry and mix well. Pour into lightly oiled or non-stick 8-inch baking dish or round cake pan. Bake at 350 degrees for 35 minutes.

Little Kitchen Brownies SERVINGS: fills 8 inch square pan PREPARATION TIME: 15 min. COOKING TIME: 1 hr. 15 min. 11/4 cups whole wheat pastry flour 1 cup carob powder 1 tbsp. baking powder 1 cup chopped walnuts

2 cups unsweetened applesauce % cup honey 2 tsp. vanilla

105 Combine flour ,carob powder, baking powder and walnuts. Set aside. In a large bowl, combine applesauce, honey and vanilla. Beat until well blended. Add dry ingredients to wet ones. Stir just until combined. Do not overmix! Using a non-stick 8 x 8 inch baking pan, spread batter in pan. (If you do not have a non-stick pan, you will need to lightly oil and flour your pan.) Bake at 350 degrees for 1 hour 15 minutes. Cool before cutting.

Applesauce Cake SERVINGS: makes an 8" square cake PREPARATION TIME: 15 min. COOKING TIME: 60 min. 2 cups unsweetened applesauce 1/2 cup honey 21/2 cups whole wheat pastry flour 2 tbsp. defatted soy flour 2 tsp. baking powder 21/2 tsp. cinnamon

1/2 tsp. cloves 1/2 tsp. nutmeg 1/4 tsp. allspice 1/2 cup raisins or chopped dates 1/2 cup chopped apple 1 tsp. vanilla (optional)

In a large bowl, mix honey and applesauce until smooth. (Electric mixer works well for this). Mix dry ingredients together. Add to honey and applesauce. Blend well. Add remaining ingredients, mixing in well. Spoon batter into nonstick 8" square pan. Bake at 350 degrees for 60 minutes. HELPFUL HINTS: Serve warm or cold. Store in refrigerator. This is a moist cake, more like a quick bread than a light cake. Serve with applesauce syrup, if desired. (Recipe found elsewhere in this book.)

Little Kitchen Apple-Raisin Bars SERVINGS: fills 9 x 13 inch pan PREPARATION TIME: 60 min. COOKING TIME: 45 min. Crust 11/4 cups whole wheat pastry flour 2 cups rolled oats 6 tbsp. sesame seeds 5 oz. unsweetened applesauce 1/2 cup honey 1/4 cup water 1/2 cup raw almonds, chopped

Filling: peel from V2 an orange peel from 1/4 a lemon 2 oranges 2 cups dried apples, cut in small pieces 1 cup raisins 1 cup apple juice 2 tsp. vanilla

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Crust: Combine all crust ingredients except for almonds. Mix well. Set aside.

Filling: Cut orange peel and lemon peel in pieces and mince in food procesor or blender. Peel the oranges, cut in chunks and process with the fruit peels. Put this mixture in a saucepan with all other filling ingredients and cook over low heat until very soft (Add a little water while cooking if necessary to prevent sticking.) •

To assemble: Use a 9 x 13 inch non-stick baking pan (if you do not have a nonstick pan you will need to lightly oil and flour your pan). Take 2/3 of the crust mixture and press it into the bottom of the pan. Spread the filling mix over the crust. Add the chopped almonds to the remaining 1/2 of the crust mixture and mix well. Sprinkle this on top of the fruit mixture and press down to form the top crust. Bake at 375 degrees for 35 minutes. Turn the pan around and bake for 10 minutes more. HELPFUL HINTS: To make date bars, replace apples and raisins with 3 cups of date pieces.

Carob Chip Cookies SERVINGS: 48 cookies PREPARATION TIME: 15 min. COOKING TIME: 13 min. 3 cups whole wheat flour 1 tsp. baking soda 3/i cup unsweetened applesauce 3/4 cup honey

2 tsp. vanilla 1/2 cup chopped nuts or sunflower seeds (optional) 3/4 cup unsweetened carob chips

Mix flour and soda together. In a large bowl, mix applesauce, honey and vanilla together. Add dry ingredients to liquid ingredients. Add nuts and carob chips, mix well. Drop by teaspoonfuls onto non-stick (or lightly oiled) cookie sheet. Flatten with fork. Bake at 350 degrees for 13 minutes.

Pumpkin Cookies or Bread SERVINGS: makes about 45 cookies or 1 pan of bread PREPARATION TIME: 15 min. 1/2 cup hot water 1/2 cup raisins 1/2 cup honey 1/4 cup applesauce 2 cups cooked, mashed pumpkin



COOKING TIME: 25 min. for cookies; 60 min. for bread. 21/2 cups whole wheat pastry flour 2 tsp. baking powder I tsp. cinnamon 1/2 tsp. ground ginger 1 tsp. ground cloves

107 In a small bowl, pour hot water over raisins and let sit for 5 minutes while preparing remaining ingredients. Combine honey, applesauce, and pumpkin, mixing well. In a large mixing bowl, combine flour, baking powder, cinnamon, ginger, and cloves, stirring well to mix. Then add the raisins and water to the pumpkin mixture. Mix well. Add pumpkin mixture to the flour mixture, stirring to mix well. Drop by tablespoonfuls onto a non-stick baking sheet. Bake for 25 minutes at 350 degrees. OR — Spoon into an 11 x 7 baking dish. Flatten with spoon. Bake for 60 minutes at 350 degrees. HELPFUL HINTS: Canned pumpkin may be used if desired. Substitute one 16 oz. can for the fresh cooked pumpkin. This makes a moist, soft cookie or bread. Keeps well in an air tight container or in the refrigerator.

Oatmeal Cookies SERVINGS: makes about 30 cookies PREPARATION TIME: 15 min. COOKING TIME: 10-12 min. Li cup raisins 1/2 cup honey 1/2 cup applesauce 2 tsp. egg replacer mixed in 4 tbsp. water

11/2 cups whole wheat pastry flour 1% cups rolled oath 1 tsp. baking powder 1 tsp. cinnamon

In a large mixing bowl, combine flour, oats, baking powder, cinnamon, and raisins. Mix welL In a separate bowl, mix the egg replacer with the water and beat until frothy. Add honey and applesauce and stir well to mix. Add this mixture to the flour-oat mixture, again mixing well. Drop by tablespoonfuls onto a non-stick baking sheet Flatten slightly with a fork. Bake at 325 degrees for 10-12 minutes, until slightly browned. HELPFUL HINTS: If you do not have a non-stick baking sheet, lightly oil the baking sheet before spooning the mixture on to it. This makes a chewy cookie, because it contains no oils. Store in an airtight container. Contributed by Elaine French

Mock Mince Pie SERVINGS: makes one pie PREPARATION TIME: 45 min. COOKING TIME: 30 min. 1 cup Grape Nuts cereal, crushed V4 cup apple juice concentrate 4 medium apples, chopped in 1/2 inch pieces 1 orange

Li cup raisins 1/2 cup apple juice 1/2 cup honey 1/2 tsp. cinnamon Si tsp. cloves 1 tsp. brandy extract

108 Combine Grape Nuts and apple juice concentrate. Pat this into a 9 inch pie pan. Seed and chop apples. It is not necessary to peel them. Wash the orange and juice it, saving the rind. Mince the orange rind and raisins (use a food processor, if you have one). In a saucepan, combine chopped apples, orange juice, raisin mixture and apple juice. Cook until apples are very soft. Stir in the remaining ingredients. Pour into pie crust. Bake at 450 degrees for 30 minutes.

Tofu Cheesecake SERVINGS: 8-10

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PREPARATION TIME: 45 min. COOKING TIME: none (must be chilled for at least 1 hr. before serving.) Crust: 2 cups Grape Nuts cereal or oil-free granola V cup apple juice concentrate Topping: 3 tbsp. grated carob chips

Filling: 2 cubes tofu (16 oz. each) (firm if possible) 8/ cup honey 1 tbsp. carob powder 1 tsp. vanilla 'A tsp. cinnamon

Break up grape nuts or granola in blender or with rolling pin. Place in a bowl. Add the apple juice concentrate and mix well. Press into 9-91/2 " pie pan. Combine tofu and honey. Mix well. Add remaining ingredients and beat until fluffy with electric beaters. Spoon into granola crust. Sprinkle grated carob chips over the filling. Chill for at least 1 hour before serving. HELPFUL HINTS: If tofu is not firm, wrap it in a towel, place in refrigerator for about an hour to remove the excess water. The longer the cheesecake chills after making, the firmer it will become and will also taste richer. Making it 6-8 hours before serving is best. Cover loosely with plastic wrap while chilling.

Apricot Tofu Pie SERVINGS: makes 1 pie PREPARATION TIME: 60 mitt COOKING TIME: none Crust: 2 cups Grape Nuts cereal 'A cup apple juice concentrate (thawed)

Filling: V4 cup agar-agar flakes 6 oz. dried apricots V2 cup honey 1 tsp. vanilla 1 20 oz. package firm tofu

109 Break Grape Nuts up in a blender and place in a bowl. Add the apple juice concentrate and mix well. Press into a spring form pan or a 9 inch pie pan. In a small saucepan, sprinkle agar flakes over 1 cup water and set aside to soften. In another saucepan, bring apricots to a boil in 11/2 cups water. Cook until soft, but not mushy. Remove nine apricot halves to use later as garnish. Cook remaining apricots until no water remains in the pan Put them in a blender or food processor and mix well. Cut tofu into chunks and process with apricots until mixture is very smooth. Add honey to agar-water mixture and bring to a boil for a few minutes until agar dissolves. Add vanilla. With food processor running, pour agar mixture into apricot-tofu mixture. Blend well, then pour immediately into crust. Refregerate until set. (This usually sets up rather quickly.) Put one apricot half in the center of the pie, and arrange the other eight around the center one.

Apple-Carob Cake SERVINGS: fills 9" x 12" pan PREPARATION TIME: 15 min. COOKING TIME: 45 min. 2% cups whole wheat flour 1 tsp. baking soda cup honey 1/2 cup applesauce 1 cup unsweetened carob chips

1 tbsp. vanilla 3 tsp. egg replacer mixed with 1/2 cup water 1 can (20 oz.) sliced unsweetened apples

Mix flour and soda together. Mix honey, applesauce and vanilla together. Beat egg replacer and water until frothy, add to honey mixture. Add flour mixture, stir to mix. Then add apple slices and carob chips. Pour into non-stick 9" x 12" baking disk Bake at 350 degrees for 45 minutes.

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Prepared Ahead Recipes Some recipes may be prepared completely ahead of time. The final baking or reheat is done before dinner. This is particularly helpful when you entertain guests for dinner. Soups Lentil Loaf Vegetable Pie Polenta Pie Malterres' Millet Loaf Lima Bean Casserole Stuffed Pumpkin Ratatouille Baked Beans Grain Pilaf Rice-Mushroom Casserole Tomato-Mushroom Casserole

Lentil-Rice Surprise Stews Crazy Layered Noodles Layered Rice Casserole Curried Chapati Roll-ups Grainy Mushrooms Eggplant Creole Flake Casserole Dilly Vegetables Elaine's Dolmas Squash Dinner Pie Sweet Squash Pie

SLOW COOKERS Some recipes are easy to prepare in a slow cooker. Add all ingredients at once. The amount of water used may have to be reduced by 1-2 cups because slow cookers usually do not lose much water while cooking. It is not necessary to saute any of the vegetables rust Times given may vary, depending on which brand of slow cooker you have. You may need to halve some recipes, if your slow cooker is small. The following may be cooked for 4 hours on the high temperature setting or 8 hours on low: Split Pea Curry Elaine's Spicy Lentils Black-eyed Peas Autumn Barley Stew Millet Stew The following may be cooked for 6 hours on the high temperature setting on 10 hours on low: Dilly Vegetables Azuki Rice The following may be cooked for 8 hours on the high temperature setting or 12 hours on low: Bean Mixtures Garbanzo Stew Ann's Garbanzo Casserole Southern Black Beans

11I The following soups may be cooked for 4 hours on the high temperature setting or 8 hours on low: Lentil Hot Yammy Grain Corn and Potato Barley Vegetable Garden Sweet Potato Jamaican Pumpkin Lentil Dahl The following soups may be cooked for 6 hours on the high temperature setting or 12-14 hours on low: Butch's Bean Seven Bean Curried Pea Quintabean Barley White Bean and Vegetable Country Calico

Quick and Easy Recipes Some recipes take less time to prepare than do others and are good for days when you are busy. Indian Cabbage Tomato Soup Vegetable Melange White Mushroom Sauce Tomato Mushroom Casserole Wilted Lettuce Country Vegetables Quick Brown Stew Savory Brown Rice Polynesian Vegetables Wicked Mushrooms Simple Baked Eggplant Yam 'N' Apple Casserole Chunky Vegetable Sauce Millet Stew Quick Beet Soup Oriental Vegetables Simple Pea Soup Sweet-Sour Vegetable Saute Quick Tomato Rice Soup Barley-Lentil Surprise Mediterranean Mushrooms Most simple sauces and gravies to Chinese Cabbage w/Bean Sprouts serve over rice or other whole Spaghetti Squash Surprise grains Eggplant Creole Dried Mushroom and Vegetable Saute Stove-top Zucchini Casserole Zesty Peppers Some recipes are prepared quickly if you have cooked rice or cooked beans in your refrigerator or freezer. On the days that you prepare rice or beans, make some extra and refrigerate or freeze it in 2-3 cup containers. Garbanzos with Bulgur Leftovers Soup TVP Sloppy Joes Indonesian Fried Rice Tofu & Vegetables with Rice

Lima Bean Spinach Grainy Mushrooms Quick Confetti Rice Baked Beans Curried Lentils and Rice

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Menus for Special Occasions These are menu suggestions for when you are entertaining guests. Most are planned for 6-8 guests and offer a wide variety of delicious foods. Most will also require quite a bit of time in preparation. All suggestions certainly would not have to be prepared; they are meant to give you some options in planning some more elaborate meals. Some of the recipes for these dishes can be found in the main book, The McDougall Plan..

1. BRUNCH Mixed Fruit Salad Waffles Griddle Cakes or Pancakes Fruit Sauce Bean Mixtures (for Griddle Cakes) Apple Butter Applesauce Cake Rich Moist Fruitcake Smoothies

2. SIMPLE SUPPER FOR FRIENDS Pita Bread Brown Rice Butch's Chili or Spicy Mexican Topping Baked Winter Squash Corn on the Cob Tossed Green Salad French Tomato Dressing Banana-Strawberry Dessert or Carob Fruit Fondue

3. SEVERAL SOUPS SUPPER Vegetable Soup Onion Soup Butch's Bean Soup Barley Mushroom Soup Hot Yammy Soup Whole Grain Breads Assorted Raw Vegetables and Dips Rich Moist Fruitcake Carob Fruit Fondue

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4. OLD FASHIONED DINNER Stuffed Pumpkin or Squash Bread Stuffing Mashed Potatoes Brown Gravy Herbed Green Beans Cooked Carrots Tossed Green Salad French Tomato Dressing Mock Mince Pie

5. SUMMER EVENING DINNER Mild Gazpacho Pita Bread Refried Beans Garbanzo Puree Assorted Chopped Vegetables and Sprouts Tabouli Salad Applesauce Cake with Applesauce Syrup

6. SOUTHERN BEAN SUPPER Assorted Raw Vegetables Eggplant Dip and Homemade Chili Dip Brazilian Black Beans with Marinated Tomatoes Brown Rice Mexican Zucchini Tossed Green Salad Vinegar Dressing Baked Apples

7. INTIMATE DINNER Hot Yammy Soup Steamed Fresh Artichokes Curried Tofu Dip (high fat) Wicked Mushrooms Brown Rice Spicy Green Beans Macaroni Salad (high fat) Carob Fruit Fondue

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8. FRENCH COUNTRY MEAL Onion Soup Whole Wheat French Bread Ratatouille Spinach Noodles Herbed Green Beans Tossed Green Salad French Tomato Dressing Apple Crisp with Banana Cream or Apricot Tofu Pie (high fat)

9.SPICY MEXICAN FEAST Assorted Raw Vegetables Chili Salsa for Dip Refried Beans Enchiladas Tamale Pie Corn Tortillas Chapati Assorted Chopped Vegetables and Sprouts Mexican Chili Sauce Baked Apples

10.ITALIAN PASTA DINNER Spaghetti (whole wheat, spinach, buckwheat soba, or whole wheat shells) Marinara Tomato Sauce or Spaghetti Sauce I OR Lasagna (instead of Spaghetti) Whole Wheat Bread Garlic Spread for Bread Tossed Green Salad Lemon-Garlic Dressing Apple-Oat Dessert

11.ORIENTAL DINNER Chinese Vegetable Soup Brown Rice Heather's Mushroom Delight Sweet-Sour Vegetable Saute Szechuan Eggplant Banana-Strawberry Delight

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12. EASTERN DINNER Raw Vegetable Platter Eggplant Dip Mediterranean Mushrooms Saffron Brown Rice Potato Bhaji Elaine's Dolmas Banana Freeze

13.EAST INDIAN FEAST Assorted Raw Vegetables Eggplant Dip Vegetable Curry or Mushroom Curry Saffron Brown Rice Cauliflower Curry Indian Cabbage Dal Chapati Frosty Peach Dessert

14. RICH FOOD Assorted Raw Vegetables Curried Tofu Dip (high fat) Fresh Steamed Artichokes with Tofu Mayonnaise (high fat) White Mushroom Sauce with Noodles or Crazy Layered Noodles Steamed Broccoli or Tomato Mushroom Casserole Tossed Green Salad Russian Dressing Tofu Cheesecake (high fat)

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Happy Children on a Health Supporting Diet I have received so many questions about children and a health supporting diet that I would like to share with you a few thoughts that may make the changes easier for your family. (Please refer to the main book, THE MCDOUGALL PLAN, pages 169 and 229-230 for a basic discussion of the needs of children.) Younger children will generally find simpler foods more to their liking. Be reassured that simple meal plans, centered around any single unprocessed starch with even a limited variety of fresh unprocessed vegetables and fruits. provide for excellent health and a plentiful supply of nutrients for active growing children. (As with any meal plan, children must eat enough food to meet their caloric needs. Children over 2 years have no trouble getting enough calories from the recommended plant foods. Infants need breast milk or the best substitute available.) The approach we teach is NOT an ALL OR NOTHING HEALTH PLAN. The more changes you can make with your children the greater the benefits. Our obligation, as parents, is to teach children the difference between foods that support health and the delicacies that their bodies can tolerate only in small amounts on special occasions without expressing serious signs of protest. We also must provide a delicious selection of health supporting foods in the home for them to choose from. With this in mind, have them eat predominately starchy foods and choose those starches you know they already enjoy such as: potatoes, rice, corn, breads, pastas, and/or beans. Concentrate on the vegetables and fruits they have always liked. For example, corn, peas, carrots and green beans are favorites for many children. These may be purchased frozen or fresh and are easy to prepare in small amounts for individual meals. Variety from a nutritional viewpoint is actually not important. Often the simpler the foods are prepared, the better they are accepted by children. Recall how a young child may react with disgust when one food on the plate touches another. Fruit should be kept at easy reach for quick snacks or to fill out a meal that might not have been one of the favorites. Children have high calorie needs and therefore, you may find some of the richer plant foods have the advantage of a convenient supply of extra energy (calories). You might try peanut butter and "low-sugar" jelly sandwiches on whole wheat bread for a familar, well-accepted lunch. Children easily learn to like tofu, which can be made into delicious products ranging from ice creams to dips, and are much healthier than the cow's milk-based varieties. Nut milk made from almonds or cashews is an easy to prepare substitute to be used on cereal and in recipes. Also un-salted, un-oiled nuts for snacks may be a handy occasional treat. Keep in mind the high fat content of these suggestions and stop these richer foods if excess body weight or oily skin becomes a problem.

117 Because the human tongue tastes sweetness and saltiness as two enjoyable flavors, I must conclude that we are naturally designed to seek foods with these flavors. As the person responsible for the family's food supply, you may take advantage of these built-in taste preferences as long as you are cautious. Sugar and salt added during the manufacturing of many foods and used in large amounts at the table have reached damaging levels for most people living in todays affluent societies. However, the controlled amount you use on the surface of your family's foods will be small in comparison and will cause no harm, and yet may provide for greater acceptance of the new foods. Do not add salt and sugar during cooking because the flavors are lost. I have found certain recipes that are favorites with children. Sometimes you can use little tricks to make your new creations more acceptable, like blending the sauces to make the vegetables less obvious and thereby, less threatening. Try these with your usual spices: Chapatis & Beans Bean Enchiladas Spaghetti & Sauce Malterres' Millet Loaf Grain Soup Tomato Soup Colorful Mashed Potatoes Golden Potatoes White Bean Soup Garbanzo Stew Black Bean Soup Simple Pea Soup Sloppy Lentils Sweet Squash Pie TVP Sloppy Joes Azuki Rice Twice Baked Potatoes Butch's Bean Soup Noodles & Rice Yam & Apple Casserole Corn & Potato Soup Chapati Vegetable Rolls Chili Pizza Sweetpotato-Banana Salad Stone Soup Baked Beans Tomato Scalloped Potatoes Potato Pancakes Baked Winter Squash Brown Gravy/ Cornmeal-Rice Patties Lentil-Rice Burgers/Gravy Mashed Potatoes Baked Vegetables/ Ketchup Sauce

All of these can be packed in a thermos or paper container for leftovers in packed lunches. There are also some commercially prepared packaged soups that the children can take in their lunch and just add hot tap water. Be careful, many of these products on the supermarket and health food store shelves are high in sodium and contain a long list of chemical additives. Read the labels! Snack ideas include: rice cakes, rice crackers, whole wheat bagels, dried fruits, fresh fruits, fruit "jerky", pretzels (oil-free), popcorn sprinkled with nutritional yeast or low-sodium tamari, and baked corn chips. For beverages try pure fruit juice alone or mixed half and half with a low-sodium soda water. The time and energy you put in on your children's health and nutrition is worth your efforts. Think of all the importance you have placed on a good education and a proper upbringing. Don't let them down now. Good health is their right, and proper habits established under your guidance will last your children a lifetime.

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INDEX Ann's garbanzo casserole, 71 Ann's vegetarian pasta, 78 Apple pancakes, 1 Apple crisp, 101 Apple-carob cake, 109 Apple-oat dessert, 101 Applesauce syrup, 15 Applesauce cake, 105 Apricot tofu pie, 108 Armenian stew, 69 Autumn barley stew, 63 Azuki rice, 62 Baked vegetables, 88 Baked winter squash, 96 Baked apples, 100 Baked beans, 70 Baked limas with tomato sauce, 71 Baked potatoes, 89 Baked rice pudding, 99 Banana cream, 101 Banana panckes, 2 Banana bread, 102 Banana freese, 98 Banana-strawberry delight, 97 Barley soup, 32 Barley lentil surprise, 66 Barley-mushroom casserole, 64 Basic muffins, 5 Basic soup recipes, 18, 19 Bean mixtures, 68 Bean-carrot croquettes, 75 Beanless minestrone, 20 Best tofu mayonnaise, 16 Black bean soup, 29 Black-eyed peas, 69 Boiled dinner, 88 Bran muffins, 6 BREADS, 4-9 Basic muffins, 5 Bran muffins, 6 Carrot corn bread, 8 Easy corn bread or muffins, 7 Mexican corn bread, 6 No gluten bread, 7 Plain & simple corn bread, 9 Pocket bread, 4 Puffs, 8 Rice-soy bread, 7 Wheat puffs, 5 Bread stuffing, 83 Broiled zucchini, 94 Bryani, 57

Buckwheat pancakes, 2 Butch's bean soup, 29 Calico soup, 26 Caponata, 13 Carob brownies, 104 Carob chip cookies, 106 Carob fruit fondue, 99 Carrot corn bread, 8 Cashew cream, 102 Cauliflower curry, 92 Celeste's salsa, 10 Ceylonese eggplant, 86 Chinese cabbage and bean sprouts, 94 Chinese hot salad, 44 Chinese peas and mushrooms, 95 Chunky vegetable sauce, 51 Colorful mashed potatoes, 90 Corn & potato soup, 23 Corn-apple cakes, 4 Cornmeal-rice patties, 66 Country soup, 27 Country vegetables, 92 Crazy layered noodles, 81 Creamy potato sauce, 38 Curried chapati roll ups, 62 Curried lentils & rice, 60 Curried garbanzos, 68 Curried vegetable stew, 56 Curried pea soup, 27 Curried tofu dip, 16 Curry sauce, 39 DESSERTS, 97-109 Apple crisp, 101 Apple-carob cake, 109 Apple-oat dessert, 101 Applesauce cake, 105 Apricot tofu pie, 108 Baked apples, 100 Baked rice pudding, 99 Banana cream, 101 Banana bread, 102 Banana freeze, 98 Banana-strawberry delight, 97 Carob brownies, 104 Carob chip cookies, 106 Carob fruit fondue, 99 Cashew cream, 102 Frosty peach dessert, 98 Fruit drinks, 100 Fruit gel, 98 Gingerbread, 103

119 Little Kitchen apple-raisin bars, 105 Little Kitchen brownies, 104 Mock mince pie, 107 Mom's banana bread, 103 Oatmeal cookies, 107 Pumpkin cookies or bread, 106 Rich moist fruitcake, 104 Smoothies, 97 Tofu cheesecake, 108 Dilly vegetables, 52 Dinner millet, 60

DIPS Rest tofu mayonnaise, 16 Celeste's salsa, 10 Curried tofu dip, 16 Guacamole, 15 Homemade chili dip. 10 Tofu mayonnaise, 17 Tofu chili dip. 16

DRESSINGS, 9-12 French tomato dressing, 12 Herbed vinegar dressing. 11 Ketchup, 9 Russian dressing, 12 Tofu-garlic dressing, 12 Vegie salad dressing, 11 Vinegar dressing, 10 Dried mushroom & vegetable saute, 55 Easy corn bread or muffins. 7 Easy split moong dal, 75 Eggplant creole, 84

Elaine's dolmas, 85 Elaine's spicy enchilada sauce. 39 Elaine's spicy lentils, 73 Flake casserole, 65 Flour gravy, 36 French tomato dressing, 12 Frosty peach dessert, 98 Fruit salad, 48 Fruit sauce, 15 Fruit spread, 14 Fruit drinks, 100 Fruit gel, 98 Fruit jams, 14 Garam-masala (Indian curry spice mix), 9 Garbanzo stew, 72 Garbanzos with bulgur,-72 Garden soup, 21 Garlic spread, 13 Garlic sauce, 37 Gazpacho, 33 Ginger sauce, 35 Ginger white sauce, 36

Gingerbread. 103 Gluten-free pancakes, 4 Golden sauce, 38 Grain soup, 32 Grain pilaf, 59 Grainy mushrooms. 58 Grainy vegetable soup, 21 Ground nut seed mixture, 18 Guacamole, 15 Hearty pancakes. 2 Herbed vinegar dressing. 11 Herbed green beans, 96 Homemade chili dip, 10 Hot yammy soup, 22 Indian cabbage, 91 Indian vegetables, 87 Indian putao, 57 Indonesian fried rice, 58 Italian green beans, 95 Jam, 14 Jan's Jamaican pumpkin soup, 23

Judy's navy bean soup, 25 Ketchup, 9 Layered rice casserole, 59 Lee's cabbage salad. 43 Leftovers soup, 32 Lemon sauce, 38 Lentil dahl, 30 Lentil loaf. 75 I.entil soup II, 30 Lentil-vegetable soup, 30 Lentil-potato patties, 76 Lentil-rice burgers, 76 Lima bean jamhalaya, 71 Lima bean casserole, 70 Lima bean spinach. 74

Little Kitchen apple-raisin bars, 105 Little Kitchen brownies, 104 Macaroni salad, 46

MAIN DISHES, 49-89 Ann's garbenzo casserole, 71 Ann's vegetarian pasta. 78 Armenian stew, 69 Autumn barley stew. 63 Azuki rice, 62 Baked vegetables, 88 Baked beans, 70 Baked limas with tomato sauce, 71 Barley lentil suprise, 66 Barley-mushroom casserole, 64

120 Bean mixtures, 68 Bean-carrot croquettes, 75 Black-eyed peas, 69 Boiled dinner. 88 Bread stuffing, 83 Bryani, 57 Ceylonese eggplant, 86 Chunky vegetable sauce, 51 Cornmeal-rice patties, 66 Crazy layered noodles, 81 Curried chapati roll ups, 62 Curried lentils & rice, 60 Curried garbanzos. 68 Dilly vegetables, 52 Dinner millet, 60 Dried mushroom & vegetable saute, 55 Easy split moong de!, 75 Eggplant creole, 84 Elaine's dolmas, 85 Elaine's spicy lentils, 73 Flake casserole, 65 Garhanzos with bulgur, 72 Grain pilaf, 59 Grainy mushrooms, 58 Indian vegetables. 87 Indian pulao, 57 Indonesian fried rice. 58 Layered rice casserole, 59 Lentil loaf. 75 Lentil-potato patties. 76 Lentil-rice burgers, 76 Lima bean jambalaya, 71 Lima bean casserole, 70 Lima bean spinach, 74 Malterres millet loaf, 61 Mediterranean mushrooms, 50 Mexican zucchini, 54 Millet stew, 64 Mu Shui tofu, 78 Mushroom curr y, 55 Noodles & rice, 65 Oriental vegetables, 54 Polenta chili pie, 73 Polenta pie, 77 Polynesian vegetables, 52 Potato casserole, 79 Potato and cauliflower curry, 80 Quick confetti rice, 56 Ratatouille, 50 Refried beans, 67 Rice-mushroom casserole. 61 Saffron brown rice, 66 Savory brown rice. 62 Scalloped potatoes, 84 Slow-cooked dried beans, 73 Southern black beans, 69

Spaghetti sauce, 49 Spaghetti squash surprise, 80 Spinach-rice casserole, 60 Split pea curry, 74 Squash dinner pie, 82 Steamed vegetables with gravy, 87 Stove-top zucchini casserole, 77 Stuffed, pumpkin, 83 Sweet squash pie, 82 Sweet-sour vegetable saute, 53 Szechuan shish-kebabs, 85 TVP sloppy Joes, 89 Tofu & vegetables with rice, 67 Twice-baked potatoes, 83 Vegetable pie, 79 White mushroom sauce, 49 Wicked mushrooms, 51 Yam 'N' apple casserole, 82 Malterres millet loaf, 61 Mary's minestrone, 26 Mashed potatoes, 90 Mediterranean mushrooms, 50 Mexican corn bread, 6 Mexican zucchini, 54 MILK Oat milk, 3 Oatmeal milk, 3 Millet stew, 64 Mock mince pie, 107 Molded gazpacho salad, 47 Mom's banana bread, 103 Mu Shui tofu, 78 Mung bean sprout salad, 41 Mushroom curry, 55 New potato salad, 47 No gluten bread, 7 Noodles & rice, 65 Oat milk, 3 Oatmeal cookies, 107 Oatmeal milk, 3 Oil-free granola, 3 Onion-mushroom sauce, 37 Orange soup, 24 Oriental spice gravy, 34 Oriental tomato sauce, 35 Oriental vegetables, 54 PANCAKES, 1-4 Apple pancakes, 1 Banana pancakes, 2 Buckwheat pancakes, 2 Corn-apple cakes, 4 Gluten-free pancakes, 4 Hearty pancakes, 2

121 Waffles, 1 Plain & simple corn bread, 9 Pocket bread, 4 Polenta chili pie, 73 Polenta pie, 77 Polynesian vegetables, 52 Potato salad, 46 Potato soup, 23 Potato casserole, 79 Potato balls, 91 Potato and cauliflower curry, 80 Puffs, 8 Pumpkin cookies or bread, 106 Quick tomato-rice soup, 25 Quick enchilada sauce, 39 Quick confetti rice, 56 Quick beet soup. 33 Quick brown stew, 53 Quintabean soup, 28 Ratatouille, 50 Raw vegetable platter, 41 Refried beans, 67 Rice-mushroom casserole, 61 Rice-soy bread, 7 Rich moist fruitcake, 104 Russian dressing, 12 Saffron brown rice, 66 SALADS, 40-48 Chinese hot salad, 44 Fruit salad, 48 Lee's cabbage salad, 43 Macaroni salad, 46 Molded gazpacho salad, 47 Mung bean sprout salad. 41 New potato salad, 47 Potato salad, 46 Raw vegetable platter, 41 Shredded salad, 43 Silva's soba noodle salad, 45 Spinach salad, 41 Sprout salad, 42 Sprouted lettuce salad, 42 Steamed vegetable salad, 44 Sweet potato-banana salad, 48 Tomato-onion-cucumber salad, 42 Tossed salad, 40 Vegetable salad provencale', 45 Wilted lettuce, 46 SAUCES, 15, 34-40 Applesauce syrup, 15 Creamy potato sauce, 38 Curry sauce, 39

Elaine's spicy enchilada sauce, 39 Flour gravy, 36 Fruit sauce. 15 Garlic sauce, 37 Ginger sauce, 35 Ginger white sauce, 36 Golden sauce, 38 Lemon sauce, 38 Onion-mushroom sauce, 37 Oriental spice gravy. 34 Oriental tomato sauce, 35 Quick enchilada sauce, 39 Simple brown gravy. 36 Sweet 'N' Sour sauce. 40 Szechuan sauce, 35 Tamari sauce, 37 SIDE DISHES, 89-96 Baked winter squash, 96 Baked potatoes, 89 Broiled zucchini, 94 Cauliflower curry, 92 Chinese cabbage and bean sprouts, 94 Chinese peas and mushrooms, 95 Colorful mashed potatoes, 90 Country vegetables, 92 Herbed green beans, 96 Indian cabbage, 91 Italian green beans, 95 Mashed potatoes, 90 Potato balls, 91 Simple baked eggplant, 95 Spicy green beans, 96 Sweet and sour cabbage, 91 Tomato mushroom casserole, 94 Vegetable melange, 93 Zesty peppers, 93 Zucchini-corn casserole, 93 Savory brown lice, 62 Scalloped potatoes, 84 Seven bean soup, 31 Shredded salad. 43 Silva's soba noodle salad, 45 Simple baked eggplant, 95 Simple brown gravy, :36 Simple pea soup, 28 Slow-cooked dried beans, 73 Smoothies, 97 SOUPS, 18-34 Barley soup, 32 Basic soup recipes, 18, 19 Beanless minestrone, 20 Black bean soup, 29 Butch's bean soup, 29 Calico soup, 26 Corn & potato soup, 23 Country soup, 27

122 Curried pea soup, 27 Garden soup, 21 Gazpacho, 33 Grain soup, 32 Grainy vegetable soup, 21 Hot yammy soup, 22 Jan's Jamaican pumpkin soup, 23 Judy's navy bean soup, 25 Leftovers soup, 32 Lentil dahl, 30 Lentil soup II, 30 Lentil-vegetable soup, 30 Mary's minestrone, 26 Orange soup, 24 Potato soup, 23 Quick tomato-rice soup, 25 Quick beet soup, 33 Quintabean soup, 28 Seven bean soup, 31 Simple pea soup, 28 Stone soup. 22 Summertime chowder, 20 Sweet potato soup, 24 Tomato soup, 25 Vegetable stock 19 Vichyssoise, 34 White bean & vegetable soup, 31 Southern black beans, 69 Spaghetti sauce. 49 Spaghetti squash surprise, 80 Spicy green beans. 96 Spinach salad, 41 Spinach-rice casserole, 60 Split pea curry, 74 SPREADS Caponata. 13 Fruit spread, 14 Fruit jams, 14 Garlic spread, 13 Ground nut seed mixture. 18 Jam, 14 Sprout salad, 42 Sprouted lettuce salad, 42 Squash dinner pie, 81 Steamed vegetables with gravy, 87 Steamed vegetable salad, 44 STEWS Curried vegetable stew. 56 Garhanzo stew, 72 Millet stew. 64 Quick brown stew, 53 Stone soup, 22 Stove-top zucchini casserole, 77 Stuffed pumpkin. 83 Summertime chowder, 20 Sweet & sour cabbage, 91

Sweet 'N' Sour sauce, 40 Sweet potato soup, 24 Sweet potato-banana salad, 48 Sweet squash pie, 82 Sweet-sour vegetable saute, 53 Szechuan sauce, 35 Szechuan shish-kebabs, 85 TVP sloppy .toes, 89 Tamari sauce, 37 Tofu cheesecake, 108 Tofu mayonnaise, 17 Tofu "TVP", 17 Tofu & vegetables with rice, 67 Tofu chili dip, 16 Tofu-garlic dressing, 12 Tomato mushroom casserole, 94 Tomato soup, 25 Tomato-onion-cucumber salad. 42 Tossed salad. 40 Twice-baked potatoes, 83 Vegetable stock. 19 Vegetable pie. 79 Vegetable melange. 93 Vegetable salad provencale. 45 Vegie salad dressing. 11 Vichyssoise, 34 Vinegar dressing. 10 Waffles. 1 Wheat puffs. 5 White mushroom sauce, 49 White bean & vegetable soup 31 Wicked mushrooms. 51 Wilted lettuce. 46 Yam

apple casserole. 82

Zesty peppers, 93 Zucchini-corn casserole, 93

The McDougall Books THE MCDOUGALL PLAN—Learn how to successfully live by a health-supporting diet and lifestyle, shop, meal plan, and eat out, with 108 recipes. MCDOUGALL'S MEDICINE—A CHALLENGING SECOND OPINION—Here are the reasons why present therapies are not improving or prolonging lives for most people. There is a way for prevention and help for the victims of cancer, osteoporosis, atherosclerosis, heart disease (bypass surgery), hypertension, diabetes, arthritis, and kidney disease. THE MCDOUGALL HEALTH-SUPPORTING COOKBOOKS, VOLUMES I & II—Each volume contains 250 original recipes from health-supporting (category IV) to many with richer ingredients (category III). Includes desserts, gluten-free recipes, party plans and suggestions for children. These books can be purchased in better book stores throughout the country. However, further information and assistance in finding books can be obtained by writing John McDougall, M.D., P.O. Box 14039, Santa Rosa, CA 95402.

The McDougall Live-In Health Program Dr. McDougall is the medical director of the live-in lifestyle/nutrition program at St. Helena Hospital & Health Center, Deer Park, CA 94576. Health facilities in other areas of the country are planned to open in the future. This program is designed to help people discontinue medications, avoid surgeries when possible, regain lost health and appearance through sensible changes in diet and personal habits, and maintain good health. More information can be obtained by writing John McDougall, M.D. at P.O. Box 14039, Santa Rosa, CA 95402.

Newsletter and Tapes Information on subscribing to a newsletter to keep you up to date on timely medical information, important health events throughout the country, and new recipes produced by the McDougalls can be obtained by writing them at P.O. Box 14039, Santa Rosa, CA 95402.

A professionally produced album of eight audio tapes by Dr. McDougall and his staff is also available that will inform and inspire you change your diet and your life, forever.