Colleen's Carnivore Lovers' Vegan Chiken Cutlets

Colleen created this for the carnivores in her house who just can't get enough of these!

4 quarts water 5 tablespoons "Chiken" Style Broth powder
2 tablespoons ketchup

1 pound Chiken Cutlets (approx. 60 pieces)

2 cups Chicken-Style Breading Mix (1 lb)
Oil for deep-frying (half olive oil/half canola oil is a good choice)

Combine the water, broth powder, and ketchup, and bring to a boil. Drop in the cutlets and simmer for 15 minutes. Turn off the heat and set aside for 15 minutes, covered.

Strain the cutlets from the liquid, and dredge in the breading mix. Toss 4 or 5 pieces at a time in a small deep fryer for 2 to 3 minutes, or until golden brown.

Serving suggestions from Colleen:
"I like to sprinkle a little bit of Cajun seasoning on my finished cutlets. Serve them with either ranch dressing, tarter sauce, and/or tofu mayonnaise."

Kima (Vegetarian Kashmiri) A vegetarian Stir-fry
Kima (Vegetarian Kashmiri "hash") from 20 Minutes to Dinner by Bryanna Clark Grogan (See this book on our cookbook page)

Here's a quick family meal - all you need with it is rice. You might want to use less curry powder for younger children.

1 1/2 C. textured vegetable protein granules
1 1/4 C. very hot water
2 onions, chopped
6 cloves garlic, minced, or 2 Tbl. minced garlic
1" piece of fresh gingerroot, minced (or grated)
1/2 lb. fresh mushrooms, sliced
3 c. frozen peas and carrots, thawed under hot tap water
1 1/2 c. canned diced tomatoes with juice
3 Tbl. soy sauce or mushroom soy sauce
1-2 Tbl. curry powder or garam masala
1/2 tsp. sea salt*
1 1/2 Tbl. lemon juice
freshly ground black pepper, to taste
optional: 1/4 tsp. cayenne

Soak the textured vegetable protein in the hot water for 10 minutes. In a large nonstick skillet, steam-fry the onion, garlic, and ginger until the onions start to get soft. Add the mushrooms, textured vegetable protein, peas and carrots, canned tomatoes, soy sauce, curry powder, and salt. Stir well, cover, and simmer over medium heat for 15 minutes. Add the lemon juice and black pepper (and optional cayenne if using).

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Green Hummus
From one of our favorite cookbooks, The (Almost) No-Fat Holiday Cookbook by Bryanna Clark Grogan (See this book on our cookbook page)

This is a flavorful recipe good for any diet (including Atkins). The addition of spinach gives it a St. Patrick's Day look!

Makes about 3 1/2 cups
Per 1/4 cup serving: Calories: 52, Protein: 2 gm, Fat 0gm., Carbohydrates: 8

2 c. well-cooked or canned chickpeas, drained
1/3 c. lemon juice
2 Tbl. sesame meal* or 2 tbl. tahini
6 cloves garlic, peeled
1 1/2 tsp. sea salt
1 tsp. ground cumin
1/4 tsp. cayenne pepper
1(10 oz.) frozen chopped spinach thawed and squeezed dry

Place all of the ingredients except the spinach in the food processor. Process until it is as smooth as you like it, adding a bit of water or chickpea broth if necessary. (It thickens up some in the refrigerator). Add the spinach and process again briefly. Place in the serving bowl, cover with plastic wrap (or some type of lid) and refrigerate until serving time. Just before serving, I like to sprinkle the top with paprika and chopped kalamata (or plain black) olives. Goes great with mildly toasted pita (over toasted pita stales in minutes), vegetables, or your favorite crackers!
sea salt

*Sesame meal is a great high-fiber, low-fat alternative to sesame oil and tahini. Here's how you make it:

2 c. hulled, raw sesame seeds (or as much as you need for immediate usethe extra will keep in your freezer)

Place the seeds in a heavy, dry skillet over high heat. Stir constantly until the seeds turn golden-beige and start to pop. Remove them from the heat, and pour them into a blender. Blend at high speed, stopping to stir from the bottom a few times, until the seeds are the consistency of a fine meal, but not a paste. Keep in a covered container in the freezer.

Makes a generous 2 cups
Per Tbsp: Calories: 47, Protein: 2gm., Fat: 5gm., Carbohydrates: 1gm.

======================
Vegan Jelled Shooters

For the St. Patrick's Day partiers out there, we've come up with a great vegan jelled shooter! (You might want to make them the night before to give them time to set.) You can also make a great nonalcoholic treat, by adding fruit juice instead of alcohol.

Basic recipe:

1 pkg (2 1/2oz.) Emes Kosher-Jel (your choice of flavor)
1 C. boiling water
1 C. liquor of your choice

In a medium bowl, mix the jel powder together with the boiling water and make sure that it is fully dissolved. Allow the water to cool to room temperature, and add the liquor. (If the mix is too hot, the alcohol will evaporate when you add it, but you don't want to wait so long that the jel starts setting). Pour the mixture into a 9x13-inch cake pan. (The pan size does not have to be exact; you could even let it set in the bowl and scoop it into little cups later). Let this set. It will take the better part of the day, so I like to do these ahead of time (at least the night before). These are best served in small individual cups, approximately 1 tablespoon per cup.

Here are some good flavor combinations:
Pineapple jel - spiced rum
Pineapple jel - coconut rum
Lime jel - coconut rum
Lime jel - Irish whisky
Orange jel - vanilla rum or vodka

These are just a few ideas, but there are so many different flavors to be had. So, get creative, be responsible, and have a great St. Patrick's Day party!

In honor of up coming Mardi Gras, enjoy this simple Cajun recipe from Good Time Eatin' in Cajun Country by Donna Simon (Book Publishing Company).

BBQ Sandwich - serves 6

2 cups large chunk textured vegetable protein,* hydrated in 2 cups boiling water for 10 minutes
1 medium bell pepper, minced
1 medium onion, minced
2 tablespoons oil
1 cup water
2 cloves of garlic, minced
1/2 teaspoon salt
1/8 teaspoon cayenne
2 cups barbecue sauce

Saute the textured vegetable protein, bell pepper, and onion in the oil for 10 minutes. Add the water, spices, and barbecue sauce, and simmer over low heat until the textured vegetable protein becomes tender, about 30 to 40 minutes. More water may be added if the textured vegetable protein needs to be more tender. Serve on your favorite bun smothered in Nayonaise* with potato salad on the side.

*Find these ingredients on our site:

large chunk textured soy (try several choices)
http://www.healthy-eating.com/texturedsoy.html#BeefCubes
http://www.healthy-eating.com/texturedsoy.html#unflavored
http://www.healthy-eating.com/texturedsoy.html#organic

Nayonaise
http://www.healthy-eating.com/egg_and_dairy_substitutes.html#Nayonaise

Stevia            by Rita DePuydt
naturally sweet recipes for desserts, drinks and more!

If you are concerned about too much sugar in your diet and are reluctant to use artificial sweeteners, try these delicious low-sugar recipes, sweetened with an extract of the herb Stevia rebaundiana. 

The intense flavor of stevia extract is about 200 to 300 times sweeter than sugar, with no calories and a glycemic index of 0. Used by millions of people around the world and deemed safe by doctors and scientists, stevia may be the answer to your sugar woes.

Stevia       Order
Rita DePuydt
The intense flavor of stevia extract is about 200 to 300 times sweeter than sugar, with no calories and a glycemic index of 0. If you are concerned about too much sugar in your diet and are reluctant to use artificial sweeteners, try these delicious low-sugar recipes, sweetened with an extract of the herb Stevia rebaundiana. E, D - 213pgs - #671338 - Special Discount Price = $13.45

RASPBERRY CREAM                  CHOCOLATE CHIP COOKIES
PEACH MUFFINS                        CAROB PECAN CAKE
TAPIOCA PUDDING                    CRANBERRY GELATIN SALAD
ORANGE SHERBET

You can view our entire line of Stevia products at this link.

RASPBERRY CREAM

Suitable for a light dessert

2 cups unsweetened fresh or frozen raspberries
1 cup soymilk or milk
1 teaspoon vanilla
1/3 to 1/2 teaspoon powdered stevia extract (to taste)
1 (12.3-ounce) box silken tofu
2 tablespoons oil (optional)

Combine the raspberries and soymilk or milk in a blender or food processor. Process until smooth. Add the vanilla, stevia extract, tofu, and oil. Blend until creamy. Place in dessert glasses and chill for 1 hour or more.

NOTE: If you prefer, strain out the seeds by pouring through a fine-mesh strainer as you fill the serving glasses.
OPTION: To serve as a pudding dessert, use firm or extra-firm tofu.

Yield: 4 servings
Per serving: Calories 95, Total Fat 4 g, Sat. Fat 1 g, Protein 7 g, Carb. 10 g, Fiber 5 g, Sodium 13 mg

PEACH MUFFINS

1/2 cup soymilk or milk
1/4 cup oil
1 tablespoon lemon juice
1 large egg
2 cups whole wheat pastry flour
1/2 teaspoon baking soda
1 teaspoon baking powder
1/4 teaspoon salt 
1/2 cup oat bran
1 1/2 cups chopped peaches, fresh or frozen, thawed, or one 15 ounce can, drained
1/2 teaspoon powdered stevia extract
1 teaspoon vanilla extract
1 tablespoon frozen orange juice concentrate
1 teaspoon grated fresh ginger or 3/4 teaspoon dried powdered ginger

Preheat the oven to 375 F. Oil the muffin pans.
Mix the soymilk or milk and lemon juice in a cup. Set aside to sour.
Sift the flour, leavenings, and salt together in a large mixing bowl. if using dried ginger, sift it in with the other dry ingredients. Stir in the oat bran
Blend 1 cup of the chopped peaches, the soured milk, oil, egg, stevia extract, vanilla, and orange juice concentrate in a blender until smooth.
Make a well in the dry ingredients, and fold in the wet ingredients quickly and gently. Add the remaining chopped peaches and fresh ginger just before the flour is completely blended.
Spoon the batter into the muffin pans, and bake for 30 to 35 minutes. 
Remove from the pans and cool on a rack
.
Yield: 12 muffins
Per muffin: Calories 151, Total Fat 6 g, Sat. Fat I g, Protein 5 g, Carb. 21 g, Fiber 4 g, Sodium 134 mg

CAROB PECAN CAKE

1/2 cup butter, softened
2 tablespoons date sugar (optional)
3/4 teaspoon powdered stevia extract
3/4 cup carob powder
3 eggs, warmed to room temperature
1/2 cup soymilk or milk
1/2 cup plain nonfat yogurt
1/2 cup unsweetened applesauce
11/2 teaspoons vanilla extract
2 cups whole wheat pastry flour
1 teaspoon baking soda
11/2 teaspoons baking powder 
1/4 teaspoon salt 

Preheat the oven to 350'F.
Oil and flour two 8-inch round cake pans.
Soften and cream the butter in a mixing bowl. Cream in the date sugar, stevia extract, and about 1/4 cup of the carob powder. Beat in the eggs with a hand mixer. Add the rest of the carob, and beat. Mix in the soymilk or milk, yogurt, applesauce, and vanilla
Sift the dry ingredients together.
Add the dry ingredients to the wet ingredients, mixing just until well blended. 
Spoon into the pans, and smooth the top. 
Bake for 22 to 25 minutes.
Cool 5 minutes in the pans, then turn out onto a rack.

Yield: 10 servings
Per serving: Calories 266, Total Fat 12 g, Sat. Fat 7 g, Protein 7 g, Carb. 29 g, Fiber 5 g, Sodium 363 mg

CHOCOLATE CHIP COOKIES

1/2 cup butter or margarine, softened
1/2 cup cashew butter or almond butter
2 tablespoons date sugar (optional)
1/4 cup unsweetened applesauce or mashed banana
1 large egg
1/3 teaspoon powdered stevia extract
1/2 teaspoon stevia concentrate
1 teaspoon vanilla extract
1 cup whole wheat pastry flour
1/2 teaspoon baking soda
1/4 teaspoon salt 
1/2 cup chocolate chips or carob chips

Preheat the oven to 375'F. Oil a cookie sheet.
Soften the butter or margarine. Cream the butter and cashew butter or almond butter together. Mix in the date sugar. Blend in the applesauce or mashed banana. Beat in the egg. Mix in the stevia extract, stevia concentrate, and vanilla.
Stir the flour, baking soda, and salt together, and mix into the liquid ingredients. Add the chocolate or carob chips, and stir. The batter should be fairly stiff. Add a little more flour if necessary (1 or 2 tablespoons). You can chill the dough for easier handling.
Drop the dough by the spoonful onto the cookie sheet. Press down on the cookies once with your palm. 
Bake for 12 to 15 minutes.

Yield: about 18 (2 1/2-inch cookies)
Per cookie: Calories 146, Total Fat 11 g, Sat. Fat 5 g, Protein 3 g, Carb. 10 g, Fiber 1 g, Sodium 124 mg

FOR A REDUCED FAT, VEGAN COOKIE, USE:
1 1/2 cup cashew butter
1 1/2 cup apple butter 
1/3 teaspoon stevia extract 
1 1/2 teaspoon stevia concentrate
1 teaspoon vanilla
1 cup whole wheat flour
1/4 teaspoon baking soda
1/4 teaspoon salt
1/3 cup chips 

Yield: 16 cookies 
Per cookie: Calories 145, Total Fat 9g, Sat, Fat 2g, Protein 3g, Carb.14 g, Fiber1g, Sodium 54 mg

TAPIOCA PUDDING

2 cups soymilk or milk
3 tablespoons quick tapioca
1/3 to 1/2 teaspoon powdered stevia extract
1/2 teaspoon guar gum
1 tablespoon honey (optional)
1 teaspoon vanilla extract
4 ounces of soft tofu (optional)

Use soymilk, whole milk, or 2% milk. whisk the milk, tapioca, stevia extract, and guar gum together in a heavy-bottomed saucepan. Let the mixture sit for 5 minutes. Cook over medium-low heat. When hot, add the honey and stir continuously. Remove from the heat after a full boil is reached. Stir in the vanilla.
Cool the mixture on the counter. To keep a skin from forming, cover the bowl with plastic wrap or waxed paper. if desired, blend the tofu until creamy and fold in. This is especially helpful if you don't have the guar gum. You can also use an egg instead of guar gum or tofu. Follow the directions on the back of the tapioca box, but eliminate the sugar. 
Spoon into individual serving bowls, and refrigerate until firm.
Yield: 4 servings
Per serving: Calories 140, Total Fat 2 g, Sat. Fat 0 g, Protein 4 g, Carb. 28 g, Fiber 0 g, Sodium 124 mg

CRANBERRY GELATIN SALAD

1 1/2 cup grapes, cut in half 
3/4 cup chopped, unpeeled red apples
1 tablespoon lemon juice
1/2 cup chopped cranberries
3/4 teaspoon powdered stevia extract
1/4 cup chopped walnuts (optional)
12 ounces frozen unsweetened cranapple juice concentrate, thawed
2 1/2 cups water
2 packages vegetarian gelatin, or
4 tablespoons agar-agar

Sprinkle the grapes and apples with the lemon juice, and set aside. Chop the cranberries in a blender or food processor. Mix some of the stevia extract into the cranberries. Set aside. Chop the nuts and set aside.
Place 1/2 cup of the juice concentrate and 1/2 cup of water in a pan. Sprinkle the gelatin on top. Let the gelatin soften for about 3 minutes. Simmer on low until the gelatin is dissolved. Mix in the rest of the stevia extract. 
In a bowl, mix together the rest of the juice concentrate and water. Add the gelatin. Place the bowl in the refrigerator until the gelatin is partly set (the consistency of egg whites). Spoon into individual serving bowls or into a single mold, and return to the refrigerator to re-set.

NOTE: If you are using agar-agar, heat 1 cup of water in a pan. Add the agar and bring to a boil. Reduce the heat and simmer for about 5 minutes until the agar is completely dissolved In a separate bowl, mix the dissolved agar into the juice concentrate and the rest of the water. Stir in the stevia extract. Place the fruit and nuts in a dish and pour the juice mixture over them. Chill in the refrigerator for several hours.

Yield: 8 servings
Per Serving: Calories 116, Total Fat 3 g, Sat. Fat 0 g, Protein 1 g, Carb. 23 g, Fiber 2 g, Sodium 16 mg

ORANGE SHERBET

1/2 cup raw cashews
1/2 cup soymilk
2 tablespoons oil
1 tablespoon honey, warmed (optional)
1 cup orange juice concentrate
1/2 cup papaya or mango juice or blend
1 teaspoon lemon juice
3/4 teaspoon powdered stevia extract
Pinch of salt
1 tablespoon agar-agar
1/2 cup apple juice or water

Grind the cashews in a blender with the soymilk until creamy. Add the oil, then the honey through the top of the blender in a fine stream. When creamy, add the orange juice, papaya or mango juice, lemon juice, stevia extract, and salt, and process.
Place the agar in a small pan with the apple juice, and soak for 1 minute. Bring to a boil then simmer on low heat for about 3 to 5 minutes until dissolved. Blend into the other ingredients. 

Chill the ingredients before pouring into an ice cream machine. Follow the directions of your ice cream maker. 

Yield: 4 servings
Per serving: Calories 367, Total Fat 31 g, Sat. Fat 4 g, Protein 4 g, Carb. 22 g, Fiber1 g, Sodium 25 mg

Summertime Picnic Menu!

Take the whole foods route to diabetes control!
The Whole Foods Diabetic Cookbook
Patricia Stevenson and Mike Cook
and with important information on diabetics 
and nutrition by Patricia Bertron, R.D.

These bountiful selection of plant-based foods and meat and dairy substitutes will help you take an active role in managing your diabetes. If you¨re not sure how to add more meatless meals to your menu plan, these easy recipes will show you how to use an array of whole foods to prepare dishes that are as tasty as they are nutritious. 
Learn how to create: 
Delicious fruit smoothies and whole grain breakfasts
Whole grain muffins and biscuits
Salads and dressings
Easy lunchtime soups and sandwiches
Fantastic main dishes
Vegetables casseroles
Guilt-free desserts 

We hope you'll find these recipes as temping as we did! 

Celebrate Spring with Indian Cuisine

There is no need to take your family out to a restaurant to enjoy a delicious Indian meal. Enjoy the unusual delightful flavors of Indian in your own home. Here you will find an easy-to-prepare sample menu from appetizer to dessert. 

If you are in a hurry and love the tastes of India, check out our delicious line of Indian cuisine instant meals and food products. You can view these on our Ethnic Entrees page.

March Recipes 
Healthy Sea Vegetable Menu!

Ahoy mate! Jump a board and try this selection of healthy, delicious recipes using sea vegetables. 

This month we bring you recipes from Sea Vegetable Celebration. The author Shep Erhart has been harvesting sea vegetables on the Maine coast since 1971 and now runs Maine Coast Sea Vegetables (see our selection). In the early 90s, Shep developed the first national organic standard for harvesting and handling seaweeds. 

Sea vegetables have long been a staple in the diet of coastal people around the world. They add a fresh sea flavor to foods as well being beneficial to health. Ounce for ounce they are higher in vitamins and minerals than any other food group. We think you'll enjoy these wonderful recipes!

Black Bean-Sunflower Spread

Yield: 2-4 servings

2 tablespoons lemon juice
2 tablespoons water or soup stock
1/2 cup cooked black turtle beans
1/2 cup hulled sunflower seeds
1 teaspoon ginger
1/4 teaspoon garlic powder
3/4 teaspoon dulse granules
1/2 teaspoon kelp granules
1/4 teaspoon nori granules (optional)
Chopped parsley or scallions, for garnish (optional)

Blend all the ingredients in a bowl or blender.

Per serving: Calories 185, Protein 8 g, Fat 13 g, Carbohydrates 12 g, Fiber 5 g, Calcium 39 

Kelp Dashi/Miso Soup

Yield: 6 servings

2 1/2 ounces kelp (2 1/2 cups)
4 to 5 dried black mushrooms
5 quarts cold water
2 1/2 ounces sake or Xiao Xing wine
3 tablespoons tamari or soy sauce
2 tablespoons sugar
One 8-ounce package somen noodles
1 bunch greens (mizuna, mustard greens, spinach, chard)
6 tablespoons barley or rice miso
2 large scallions, sliced
8 ounces silken tofu, cut into bite-size cubes
1 sheet toasted nori, cut into thin strips (optional)

Soak the kelp and mushrooms in the water for 6 hours in a 6 to 8 quart stockpot. You can do this in the morning and finish the dashi later that day. With a strainer spoon or tongs, take out the mushrooms.. Discard the tough stems, cut the mushroom caps into thin julienne strips, and put them back into the pot. 

Bring the kelp, mushrooms, and water to a boll. Turn the heat off and let it steep for 10 minutes. Then strain the kelp out of the stock.

Add the wine, soy sauce, and sugar. Bring the dashi back to a boil, and add the somen noodles. Stir the noodles for about 2 to
5 minutes until they are tender. Turn off the heat and add the greens. Ladle out some broth into a soup bowl, and mash in the miso, then stir the miso broth back into the pot.

Serve garnished with the tofu and scallions. Floating some strips of nori on top adds extra beauty.

Per serving: Calories 251, Protein 11 g, Fat 3 g, Carbohydrates 45 g, Fiber 6 g, Calcium 140 mg, Sodium 2009 mg

Dulse Chick-Pea Salad

Yield: 4-6 servings

1 large whole wheat pita bread, or corn or other whole grain tortilla, ripped into small pieces
11/2 cups cooked chick-peas
1 cup chopped dulse
1 cucumber, peeled and diced
1 tomato, diced
1/2 cup chopped black olives
1/4 cup lemon juice
1/2 cup chopped parsley or cilantro
2 cloves garlic, grated
1/8 to 1/4 cup olive oil
1/2 cup sliced or diced Vidalia onions
1 cup chopped romaine or leaf lettuce
Preheat the oven or toaster oven to 400 degrees F. Bake the pita bread for 5 minutes. Put in a large mixing bowl with the rest of the ingredients, stir well, and serve.

Per serving: Calories 242, Protein 8 g, Fat 12 g, Carbohydrates 27 g, Fiber 7 g, Calcium 89 mg, Sodium 250 mg

Roasted Nori & Vegetable Fried Rice

Yield: 8 servings

1 cup laver
2 tablespoons olive oil or peanut oil
1/2 teaspoon toasted sesame oil
8 cloves garlic, sliced
2 carrots, diced
1 onion, diced
3 green onions, thinly sliced
2 cups chopped broccoli
6 cups cooked rice
1 to 2 tablespoons soy sauce, or to taste
1 tablespoon crushed ginger (optional)

Preheat the oven to 300 degrees F. Toast the laver for 5 to 8 minutes until crisp, or dry roast it in a medium skillet, turning occasionally until crisp.

Heat a wok or heavy skillet. Add the olive oil and toasted sesame oil. Add the garlic and vegetables, and sautê for 3 minutes. Add the rice and toasted laver, and mix thoroughly. Add the soy sauce and ginger, and sautê on medium heat until well mixed. Add more oil if necessary to prevent sticking. Adjust the flavors, add more soy sauce, ginger, and/or garlic, if desired.

Per serving: Calories 241, Protein 7 g, Fat 5 g, Carbohydrates 42 g, Fiber 6 g, Calcium 43 mg, Sodium 215 mg

Dulse Fruit Cobbler

Yield: 4-6 servings

Bottom layer
1/2 cup fresh or frozen cranberries
2 cups chopped apples
1 cup blueberries
1 cup chopped pears
1 teaspoon vanilla
1/3 to 1/2 cup maple syrup
1 teaspoon lemon juice

Top layer
1 cup chopped walnuts
1 cup wheat germ
1/4 to 1/3 cup grated butter
112 cup finely chopped dulse
1/3 cup oatmeal

Preheat oven to 400 degrees F.

Mix all the ingredients for the bottom layer together, and put into a greased baking pan.
Mix all the ingredients for the top layer together, and spread on top. Bake for 40 minutes.

Per serving: Calories 502, Protein 11 g, Fat 29 g, Carbohydrates 57 g, Fiber 9 g, Calcium 70 mg, Sodium 158 mg

Romantic Recipes for February!

Start off the evening with a Classic Fondue appetizer. For dinner server Heart-to-Heart Salad on a bed of greens, along with Tofu Cacciatore . What better way to finish the meal then with a rich, creamy Chocolate Cheesecake topped with raspberry glaze. 
Recipe Archives (Check out recipes from previous months)

Classic Fondue
 
Yield: 3 1/2 cups (serves 6-7)
Elegant and exotic, with an appealing, sophisticated flavor.

2 C non-alcoholic white wine 
1 C water 
1/2 C nutritional yeast flakes 
1/3 C quick-cooking rolled oats 
1/4 C tahini 
4 T arrowroot or cornstarch 
2 T fresh lemon juice 
2 T onion granules 
1 tsp. salt
1/2 tsp. mustard powder
1/8 tsp. ground white pepper
pinch of freshly grated nutmeg, or ground nutmeg

Place all the ingredients in a blender, and process several minutes until the oats are finely ground and the sauce is completely smooth. Pour into a saucepan and bring to a boil, stirring constantly. Reduce the heat to low, and continue to cook for a few more minutes, stirring constantly, until thick and smooth. Transfer to a fondue pot, and keep warm over a very low flame.

Per serving: Calories: 154, Protein: 7 gm., Carbohydrates: 20 gm., Fat: 5 gm.

Rose Fondue
Replace the non-alcoholic white wine with an equal amount of non-alcoholic rose or red wine.

Tofu Cacciatore 

Yield: 2 main dish servings
A terrific remake of an Italian classic. Serve it over pasta or rice

1 teaspoon olive oil 
1/2 cup onion, chopped 
2 cloves garlic, minced or pressed 
1/2 cup green bell pepper, chopped 
1 cup mushrooms, sliced 
2 Tablespoons red wine vinegar 
2 ripe, medium tomatoes, peeled, seeded, and chopped 
(see The Cook's Secrete at below)
1/2 pound fat-reduced, firm regular tofu, pressed and cut into1/2-inch cubes 
salt and ground black pepper, to taste

1. Place the oil in a 9-inch or 10-inch skillet, and heat it over medium-high. When the oil is hot, add the onion and garlic, and cook them, stirring often, for 7 to10 minutes.

2. Add the bell pepper to the onion and garlic, and cook it for 2 minutes.

3. Then add the mushrooms and vinegar, and cook for 1 minute longer.

4. Stir in the tomatoes and the tofu. Reduce the heat to low, cover the skillet with a lid, and simmer the mixture for 5 to 8 minutes.

5. Season the mixture with salt and pepper, to taste. Serve hot.

The Cook's Secrets:
To peel a tomato, first use a sharp knife to cut a small cross in the bottom of the tomato. Turn the tomato over and cut out the core. immerse the tomato in a pot of boiling water for about 10 to 15 seconds. Remove the tomato from the pot using a slotted
spoon, and transfer it to a bowl of cold water. Let it rest for one minute. Remove the tomato from the cold water, and peel off the skin using your fingers-it should peel away easily. To seed a tomato, cut the tomato in half crosswise, and gently squeeze out the seeds.

Per serving: Calories: 190, Protein: 14 gm., Fat: 7 gm, Carbohydrate: 17 gm.

 

Vegetarian Magic at the Regency House Spa  Order John B. Nowakowski Located north of Miami Beach, the Regency House Spa is a natural vegetarian resort dedicated to the principles of holistic health. Enjoy the same dishes that have delighted spa guests, elegant cuisine including many Caribbean specialties, four weeks of menus, and the Regency juice-fasting schedule and recipes - NA - 264 pgs - #671001 - $19.95 - Special Discount Price = $17.95 Heart-to-Heart Salad

Heart-to-Heart Salad
(Marinated Hearts of Palm and Artichokes)

Yield: 4 servings

Hearts of palm come from the cabbage palm tree. There is a festival every February in La Belle, Florida, honoring this vegetable. (The old timers call it "swamp cabbage.")

1 small red bell pepper 
1 small yellow or orange bell pepper 
One 12-ounce can hearts of palm, drained and sliced 1/2 inch thick on an angle 
One 12-ounce can artichoke hearts, drained and cut in half
1/3 cup drained ripe black olives 
1/3 cup drained green olives with pimientos 
1 pint cherry tomatoes, cut in half, or 2 vine-ripe tomatoes, quartered (optional)

1. Cut the bell peppers into 1-inch cubes, and toss all the vegetables in a large bowl.
2 Place all the marinade ingredients in a blender, and purse for 30 seconds. Pour over the tossed vegetables, and combine well. Serve on a bed of greens.

Marinade
1/4 cup extra-virgin olive oil
1/4 cup apple cider vinegar
2 tablespoons fresh lemon juice
1 teaspoon minced garlic
2 teaspoons oregano leaves
Dash of cayenne pepper, or 1/8 teaspoon black pepper

Per serving. Calories 233, Protein 3 g, Fat 15 g, Carbohydrate 18 g, Fiber 6 g, Calcium 55 mg, Sodium 321 mg

Chocolate Cheesecake 

Serves 10-12
Makes one 10' spring form pan

Have ready in the bottom of a 10' spring form pan: 1 pre-baked graham cracker crust
Drain between 2 towels with a breadboard weight on top for about 20 minutes: 
2 1/2 lbs. tofu
Blend the drained tofu, 1/2 pound at a time, until smooth and creamy. With each 1/2 pound in the blender, add: 1/2 cup sugar (2 1/2 cups in all). Pour all the blended tofu and sugar in a bowl. (The tofu and sugar can be blended all at once in a food processor.)

Preheat oven to 350' E

Melt in a double boiler and add to the blended tofu mixture: 6 (1 oz.) squares semi-sweet chocolate Mix together well along with:
2 tsp. vanilla
pinch of salt
1 tsp. almond extract 
1/2 cup more sugar
Pour this mixture into the pre-baked crust and bake for about 40 minutes. When chilled, top with fresh fruit glaze.
Raspberry glaze is especially nice for Valentine's Day. 

Per Serving: Calories: 381, Protein: 9 gm., Fat: 22 gm., Carbohydrates: 23 gm.

Dairy-free & delicious recipes for January

Nothing better then salad, soup, sandwich and dessert on a winter day. Try these delicious recipes and fill your kitchen with soul warming aromas!
Recipe Archives (Check out recipes from previous months)

Miso Caesar Dressing

Yield: about 1 1/4 cups

This makes enough for two big salads. Miso takes the place of anchovies. Toss the dressing with crisp romaine lettuce, croutons, and a little soy Parmesan. If you like the flavor of Worcestershire sauce, you can look for a vegetarian version in your local natural food store, or you can make up your own mixture as directed below.

2/3 cup medium-firm tofu or extra-firm silken tofu
1/4 cup water, vegetable broth, or bean broth
1/4 cup fresh lemon juice
2 tablespoons light soy or chick-pea miso
1 tablespoon red wine vinegar
1 teaspoon Dijon mustard
2 cloves garlic, peeled
1/2 teaspoon salt
1/2 teaspoon pepper
2 dashes Louisiana hot sauce
1/4 teaspoon vegetarian Worcestershire sauce (optional)

Place all the ingredients in a blender, and process until smooth. Refrigerate.

Per 2 tablespoons: Calories 33, Protein 2 g, Fat 2 g, Carbohydrates 2 g, Calcium 18 mg, Sodium 195 mg


Philly Potato Chowder

Hearty chunks of potatoes floating in a rich, cream cheese-flavored broth.

5 cups (about 2 pounds) peeled and diced potatoes 
2 large onions, diced 
8 cups water 
1 1/2 cups scallions, sliced 
2 teaspoons garlic granules 
2 1/2 teaspoons salt 
1 cup dairy-free milk (such as soy, almond, or rice milk) 
3/4 cup raw cashew pieces
1/3 cup unbleached all-purpose flour
3 tablespoons fresh lemon juice
3 tablespoons nutritional yeast flakes
2 teaspoons onion granules
1 tablespoon vegetarian bacon bits

Place the potatoes, onions, and water in a large soup kettle, and bring to a boil. Lower the heat, cover, and simmer for 30 minutes or until the potatoes are fork tender and begin to break down. Stir in the scallions, garlic powder, and salt. Turn off the heat. Remove 2 cups of the soup broth with some of the vegetables in it, and place in a blender with the remaining ingredients, except the vegetarian bacon bits. Process until completely smooth. Return the blended ingredients to the soup pot. Cook over medium heat until thickened, stirring constantly. Stir in the vegetarian bacon bits. Warm thoroughly on low without boiling.

Per cup: Calories 108, Protein 4 g, Fat 3 g, Carbohydrates 17 g, Calcium 24 mg, Sodium 310 mg

Grilled Cheeze Sandwiches

Yield: 8 sandwiches

1 1/3 cups water 
1/2 cup drained pimiento pieces 
1/3 cup quick-cooking rolled oats 
1/3 cup raw cashew pieces 
1/4 cup nutritional yeast flakes 
3 tablespoons fresh lemon juice 
2 tablespoons arrowroot or cornstarch 
1 tablespoon tahini 
2 teaspoons onion granules
1 1/4 teaspoons salt
1 clove garlic, chopped, or 1/4 teaspoon garlic granules
1/4 teaspoon ground dill seed
1/4 teaspoon mustard powder
1/4 teaspoon paprika
Pinch of cayenne pepper
16 slices whole grain bread
2 fresh, ripe tomatoes, sliced (optional)

Place all the ingredients except the bread and tomatoes in a blender, and process until the mixture is completely smooth. Pour into a saucepan and bring to a boil, stirring constantly. Reduce the heat to low, and continue to cook, stirring constantly until very thick and smooth. Spread the cheeze on whole grain bread, top with a tomato slice, if desired, cover with a second slice of bread, and place on a tray under the broiler for 1 or 2 minutes on each side until lightly browned, watching closely so the bread does not burn. If desired, spread the top slice of bread with brown or yellow mustard after broiling. To serve as open-faced sandwiches, first toast the bread slices, then cover with the hot cheeze spread. Top each serving with thinly sliced red onion and sprigs of fresh parsley or watercress.

Per sandwich: Calories 310, Protein 8 g, Fat 8 g, Carbohydrates 54 g, Calcium 93 mg, Sodium 59 mg

Judi's Lemon Date Squares

Yield: 14 bars or 16 squares

The exotic flavors of lemon, coconut, and dates mingle harmoniously in this tempting confection.

Dry Ingredients 
1 cup whole wheat pastry flour 
1 cup quick-cooking rolled oats (not instant) 
1/4 cup unsweetened, shredded dried coconut 
2 tablespoons unbleached cane sugar 
1/4 teaspoon salt 

Wet Ingredients
1/2 cup pure maple syrup
1/4 cup oil
3 tablespoons fresh lemon juice
1 tablespoon finely grated lemon zest
1 teaspoon vanilla extract
1/2 cup chopped soft dates

Preheat the oven to 350 degrees. Mist an 8 x 8 x 2-inch glass baking dish with nonstick cooking spray, and set it aside. Place the dry ingredients in a large mixing bowl, and stir them together. Place the wet ingredients in a separate small mixing bowl, and stir them together. Pour the wet ingredients into the dry ingredients, and mix well. Add the dates and mix again. Pack the dough into the prepared baking dish, patting it out evenly using water-moistened fingertips.

Bake for 20 to 25 minutes, or until lightly browned. Remove the pan from the oven, and place it on a cooling rack. Slice into squares or bars while warm. Cool completely before serving.

Per bar: Calories 147, Protein 2 g, Fat 5 g, Carbohydrates 25 g, Calcium 13 mg, Sodium 40 mg

Did you miss these great recipes from previous months?

December 2001

Delicious Appetizers for Holiday Entertaining