IF you are ill or on medication do

not attempt this diet plan without

the supervision of physician
experienced in the effects of
dietary change

This book has been bound so that

it can be hung by cup hooks on
kitchen cabinet for convenience

Supplements can be easily added

1979 McDougall
 DIET PLAN EXPECTATIONS

You are expected to

Follow the
prescribed program exactjy Rarely
do results come if done incorrectly or
incompletely

Have an initial complete history and physical

examination

1-lave followup visits weekly for 4-8 weeks then

as determined by the physician

Have an initial
comprehensive baseline labors
tory examination with the first visit Other
necessary laboratory examinations xray EKG
etc will be ordered on an individual basis

Have followup limited laboratory examinations

at 369 12 weeks thereafter every months

Have previous records transferred to our office

check with the front desk to fill out request

Purchase our program manual Making the Change

You should expect

full understanding of your basic problems and

what is required to resolve them

To have any misunderstanding resolved promptly

To have realistic goals established on the

first visit and be kept aware of your progress

To have our office make every erfort to obtain

maximum reimbursement from your insurance
carrier for our services

John McDougall M.D

You Can Learn
To Like Food
Which Supports
Your Health
 iNDEX

INTRODUCTION

FOOD

HEALTH II

SUGGESTIONS

RECIPES

BREAKFAST BF

BREADS BR

SALADS AND SPROUTS ss

DRESSINGS AND SPREADS DS

SAUCES AND GRAVIES SG

SOUPS sc

SIDE DISHES SD

MAIN DISHES MD

DESSERTS DE
 Th DIET PLAN

The past 80 years of scientific research have

clearly shown that the high fat high protein

highly processed foods consumed by Americans re
sults in the majority of disease arid death in this

country Fortunately the same research reveals

solution diet plan to g4jQu the best chance
to heal_and sy healthy
Basically the American diet of meat milk
cheese and refined bread is the wrong fuel for

you As result your body breaks down at points

of weakness which partially determined by
are your
heredity For example with family history of
heart disease you are most likely to have El heart
attack before diabetes the adult variety even

though both result from the same general foods

There are many points at which the body can fail

Also the type of stress will vary somewhat These

two factors have an end
variety result of of
diseases atherosclerosis hardening of the ar
teries heart attacks strokes high blood pressure
diabetes obesity gall bladder disease gout mul
tiple sclerosis many cancers and various bowel
disorders only to name few
11 your body is provided with health promoting
foods the proper fuel you will have an oppor
tunity to heal yourself The majority of people
become disease free in 224 weeks The full po
tential of this form of nutrition has not yet been
realized Since it virtually free of
is adverse
side effects it can should be applied
and as the

principle or an adjunctive therapy in the treatment

of all disease processes however if you are ill

or on medication it should be done only under the

supervision of physician familiar with the effects

of dietary change After all what we are dis
cussing is
actually only feeding man diet

traditionally eaten by and intended for man

Unfortunately there reaches point where
tissues and systems of the body become unrepairable
this presently appears to be the case with most
cancers and diseases which have been very long
standing Therefore complete return to normal
function is sometimes not possible for severely

damaged people principles The are so sound that

at least sonic improvement will be realized by every
one makinq the chang
The concern is not whether the plan works or
not The real question is how do you go about mak
inQjcne Motivation is important If you
are lying in the intensive care unit following your
third heart attack there is little doubt you will
he interested Needless aay it
to would be better
if you were able to change before you are perma
nently damaqed If you are healthy it is often

easier to change in steps Categories of foods

from IIV are printed in this booklet You should

progressively eliminate these foods beginning with

Category until diet is more than 90% from

your
health promoting foods Category lv and less than
10% from the rich foods Category III with only
occasional use of Category II foods This will give
you chance to learn to like new foods slowly
However if you are ill for example the man
with the heart attack you should go immediately to

Category IV 100% of your diet once healed you

can relax your diet somewhat step this drastic
in dietary change presents few problems for the

body except for taste The food is so different

that you are not expected to like it It will taste

very plain appear to offer little

and variety at
first Adjustment occurs in 24 weeks By the
sixth week these may be your favorite foods Re
gardless your health is the primary consideration
The foods recommended are complete They sup
ply all of the necessary calories protein essen
tial amino acids essential fat fiber minerals
and vitamins refer to essential health principlea
Your diet can be as simple as steamed rice or boiled

potatoes with variety of raw fruits and vegetables

However to make it more acceptable this booklet

suggestions menus and recipes The

provides
recipes contain spices for flavoring only they
have no significant nutritional value and therefore
can be adjusted to your liking The primary fla
vors of sweet molasses and fruit puree and salt
low sodium tamori are allowed in very small
amounts in anne of the Category IV
recipes This
is solely to make the diet more acceptable In
rare individual they may preSent significant
etreuc can be easily omitted
and
This plan is not easy at first However it
can quickly become style of life This booklet
was designed to make possible for you
it Seldom
will you realize an opportunity to do so much for
youraoi
 Cateiory

You should never eat these foods

Nitratecontaining meats I-lam hot dogs sau

sages cold cuts bacon

Supermarket quality meat Pork beef organ

meats and poultry 14 percent is contaminated
with illegal levels of substances which are
known to cause birth defects and cancer

Hydrogenated and partiallyhydrogenated vegetab

le oils margarine vegetable shortenings imi
tation milk Found in most packaged foods from
cookies to breath mints

Canned bottled and packaged foods with artifi

cial flavorings and colorings
preservatives
especially saccharin cyclomates and monosodium

glutamate MSG
Brine-pickled products pickled vegetables
pickles

Talccoated rice contaminated with asbestos

Charcoal-broiled foods
 Category hA

These foods you should rarely if ever eat less than

never if are ill

onceaaojith you

beef no hormones or chemicals

Range-fed
Organically grown poultry
Shellfish
Cream
Whole milk
Creamed cottage cheese

Sour cream
Ice cream
Butter

Eggs
Mayonnaise
Sodas
Coconut oil

Coconut meat
Chocolate
 Cateffory hR

These foods you should

consume no more than once
week only in small amounts They cause adverse
reactions constipation diarrhea stomach cramps
stuffy nose asthma etc
in many people Never
if you are ill

Low fat yogurt

Low fat milk skim milk
Buttermilk
Low fat dry curd cottage cheese
Low fat cheesemozzerella
Fresh fish
Refined flours white flour
White rice cereal coated
White refined sugar
Cornstarch
Potato starch
 Category III

these foods are considered rich they may ac

count for 10 percent or less of your calories

per day Never if you are ill

Avacados
Nuts
But butter
Nut milk
Seeds
Seed spreads
Soy bean
Tofu
Olives
Cold pressed vegetable oil safflower sesame
olive
Coconut water
Wheat germ frequently rancid
Molasses

Honey
Maple syrup
Carob
Dried fruits
Fruit juices
Fruit puree
 Catgoy IV

These are health-promoting foods and should account

for at least SO pqrcent of your calories if you are
healthy and 100 percent if you are ill until you
become healthy

Whole grains wheat rice barley millet

rye corn pop corn etc

Milled grains whole wheat flour corn meal

rice flour rye flour oatmeal bulgar

Vegetables 12 Potatoes sweet potatoes

Yam taro poi spinach zucchini broccoli
onions arrow root etc

Sprouted seeds and beanç- alfalfa radish

wheat mung bean lentil etc

Beans and peas Lentils split peas kidney

beans white beans garbanzo beans pinto
beans etc

The following plant products are high in purines

To be used sparingly by people with high uric
acid gout and urate kidney stones Asparagus
mushrooms spinach peas beans and yeast

Check salt content of vegetables some are high

and should be used
sparingly by people with
high blood pressure and heart disease

Beans and peas are high in protein They

should be used less than five times week
People kidney failure osteoporosis and
with

caiciunykidney stones should be on low

protein diet
 Category IV

These and canned foods are

prepared packaged
acceptable in your diet even if you are ill How
ever they often contain salt and therefore may
be excluded in patients with high
occasionally
blood pressure or heart disease You must rea4
all labels carefuljy

Breads
Pita bread whole wheat

Sprouted wheat bread Essene Wayfarers

Whole wheat bagels
Frozen uncooked corn tortilla

Pasta
Macaroni wheat spinach vegetable
whole

Spaghetti wholewheat spinach vegetable

Iasagna whole wheat spinach vegetable
Elbows whole wheat spinach vegetable
Noodles Buchwheat SOBA only

Crackers
Wasa brd
Natural Ry-Krisp
Ideal flat bread

Cold cereals
Grapenuts shredded wheat raisin bran
Crunch Uncle Sam cereal puffed whole wheat
Brown rice millet corn cereals

Hot cereals
OrowheatBrannola Zoom Wheatena Roman

meal Quaker oats 4-grain cereal mates

Frozen foods
Fruits and
vegetables no added salt sugar
or preservatives Pure frozen lemon juice
bottled
Canned foods
Tomato paste tomato sauce canned whole toma
toes pimentos ortega green chili salsa whole

green chilis

Bottled foods
Salt-reduced taniari still very high in salt
Vinegar apple cider rice wine
Mustard dry or prepared
Horse radish uncreamed

Seasonings andysts
Vegit low sodium seasoning
Bakon yeast
Activated dry yeast
Baking powders
 Rules to identify new foods
or recipes you select
for health promoting benefits

No food from animal sources

No processed or refined food

No added oil or fat

No spoiled food

No additives colorings flavorings preser

vatives sugar or salt

No high fat plant foods soy beans tofu

wheat germ nuts seeds avacados olives

No concentrated simple sugars honey sugar

dried fruits

Otherwise you are allowed to choose freely from

edible Some people have adverse reactions to
plants
certain plant foods when these are identified they
should be removed from the diet

FQ
 Essential Health Principles

Unrefined natural foods derived from plant

sources starches vegetables and fruits
should account for almost all of your calories

If you consume plant foods exclusively for more

than three consecUtive years or if you are preg
nant or nursing you should add concentrated
source of
Br to your diet such as B1 fortified
nutritional yeast or
B12 supplemental itamin
tablets

Your supply of Vitamin comes almost exclusive

ly from the conversion of plant sterols by sun
light on the skin therefore sun
exposure is
essential however the minimum requirement is

very small

Moderate sustained exercise such as brisk walk

ing or swimming is ideal One or two hours per

day is your goal

Relief from stress comes in many forms You

may find the helpful

followingExercise
games hobbies religion meditation psycho
therapy biofeedback change in family or

occupational situation

You should avoid the use of Caffeine alcohol

tobacco
 How to Eat Out

restaurant or snack bar in

Try vegetarian
health food store
The menu should offer choice of non-dairy
no meat low salt low oil and unrefined

food
Some places offer full meals others only
sandwiches

Restaurant eating
Some restaurants are starting carry
to vege
tarian entree be sure to inquire about the
use of dairy products eggs salt and oil
and
Double helpings of potatoes vegetables
brown whole wheat
whole grains such as rices

bread and cereals can be ordered Appe

tizers are often vegetarian and will go nicely

with salad Fruit can always be ordered

Choose restaurant that has salad bar

Major airlines now offer vegetarian and

pure
lactoova-vegetarian dairy-egg diets which
are of acceptable quality

Pack your lunch even to business meetings

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

Before going to party or dinner that only

food have meal at home thus avoid

serves junk
This is advice to parents
ing temptation good
for children also

Avoid FAST FOOD and other restaurants that special

ize in high fat low fiber meals

If all else fails missing one meal never hurt

anyone

SQ
 Introducing New Foods to the Family

Learning to like new foods takes time Intro

duce your family to new healthy recipe at least
once week initially

Choose recipes with familiar ingredients ones

that you know your family enjoys Eventually you
can add unfamiliar dishes to the meals

Introducing new foods is often difficult at

first butionce the family gets used to trying
different foods they will enjoy the variety

Have at least one food the table that

at every
one will eat eg Rice potatoes bread etc

Encourage everyone at the table to at least try

every dish

This may seem obvious but have heal

only good
thy food available in the house

Frequent meals and wide variety of food often

helps with the early adjustment

Provide the family with nutritious snack foods

such as fresh fruits fresh vegetables dried fruits
unsalted nuts frozen juice popsicles

The understanding of every family member of the

importance of proper nutrition will assure success
in making the change Education is crucial

Initially change in diet will be accompanied

by new body sensations The stomach may not have
the same quality or quantity of fullness after
meal Bowel and stool increase which
gas may cause
some concern However the body adjusts and becomes
comfortable with this new diet in only few days
 Meal Planning Suggestions

meal should be planned around starch eg Rice

potatoes beans corn wheat or other grains Then
add vegetables and fruits

Eat simple meals eg Pancakes soups sandwich

es vegetables with rice beans with grains

For guests or special evenings serve two different

vegetarian dishes one dominantly seasoned dish
one simple dish one light dish fruit or vege
tables plain or as salads dessert something
special for the occasion eg Applesauce cake
banana bread tofu cheesecake fruit

Examples of good meal combinations

Oriental vegetables rice or spaghetti
Any soup whole wheat bread
Spaghetti sauce spaghetti or polenta
Steamed vegies with gravy rice

Vegetable stew whole wheat bread

Peasants pie herbed green beans
Sloppy lentils whole wheat bread

CoolSvegetables such as squash corn or arti

chokes make nice addition to the above meals

Soups can be converted to vegetable toppings to

serve over potatoes brown rice and other whole

grains Omit 1-2 cups of water from original

soup recipe bean soups are especially good for

this

Vegetarian food keeps well make large portion

and refrigerate or freeze half Get two to four
meals for the work of one

Make-ahead dishes Soups spaghetti sauce

stuffed peppers spinachrice casserole pea
sants pie refried beans stuffed squash
 Easyto-prepare dishes Sloppy lentils fried

rice lentil soup waffles golden potatoes

no-knead bread peas on toast onion soup to
mato-onion soup and of course leftovers

10 The day you bake bread make soup for dinner

Soup and bread make complete meal

11 When you have the time cook beans and grains

to be frozen and used later in recipes calling
for cooked beans and grains

12 Plan ahead Take few minutes early in the

day to think about your evening meal and what

needs to be prepared eg Beans need to be

started early they take hours to cook

cifr
 Suggestions for Salt-free Diets

Go to health food store Buy some Bakon yeast

and Bernard Jensens Broth or Seasoning vegetable
Mineral mix
The Vegetable Mineral Seasoning can be used

as salt substitute in recipes or sprinkled over

food Put some of the mixture into an old salt

shaker It adds lots of flavor but no salt

Bakon yeast adds smoked flavor to foods Add

just before the end of the cooking time Its very

good in bean soups It also adds vitamins It

gives many saltfree dishes rich taste

Also do some experimenting with various spices

adding bit more than usual when leaving out salt
Some of the best ones for adding flavor are

Basil
Cumin
Dill

Marj oram
Oregano
Paprika
Sage
Tarragon
Thyme

Good combinations
Basil and paprika
Oregano sage thyme
Basil dill cumin tarragon
Basil marjoram oregano
Fresh vegetables with high above 40 mg./100 ym
salt Na content use sparingly

Sodium per
Na per Average Average
Servin Portion

Artichoke 43 mg whole 86 my
Beets 110 mg cup 110 my
Celery 110 mg stalks 55 my
Chard 200 my cup 200 my
Dandelion greens 76 my cup 76 my
Kal 110 mg cup 110 mg
Mustard greens 48 my cup 48 my
Spinach 82 my cup 82 mg
It is not possible to make these recipes from the
minimum kitchen stock Additional ingredients must
be purchased as noted

Additional Needed Ingredients

Waffles Barley flour Whole wheat

pastry flour

Mixed Sprout Salad Mixed Bean Sprouts Pimiento

Tabouli Bulgar wheat Garbanzo beans

Enchilada Sauce Canned green chilis Corn

tortillas

Barley Soup Barley

r/24
Navy Bean Soup Bakori yeast

Pea Soup Split green peas Barley

Limo beans

Quintabean Soup Black beans Yellow split peas

Lima beans

Garbanzo Puree Garbanzo beans

Stuffed Pita Bread Chili salsa

Bean Mixtures Split peas and Lima beans

Peas on Toast Yellow split peas

Split

Dal Moong dal

CormnealRice
Patties Garbanzo flour II

Barley Mushroom
Casserole Barley

Rice Canned green chilis

Spanish

Grain Pilaf Bulgar or Millet

Vegetable Stew
Middle East Check thO spice list

Millet Stew Millet

Baked Eggplant
Casserole Canned pimiento

Shish Kebabs Red wine

 MINIMUM KITCHEN STOCK

Grains Flours 511 short grain brown ric

511 whole wheat flour
oz arrowroot starch k/at.L
YH
Cereal Products 211 rolled oats --

211 cracked wheat t4t

n/\
Pasta 111 whole wheat spaghetti

Crackers
Breads whole wheat pita bread 12 pkg
whole wheat bread

Beans Peas 211 kidney tt71 u.rL

111 lentils
beaps
SH
211 pinto beans
lit white beans

Seasonings oz active dry yeast

oz4 lemon juice
oz blackstrap molasses
16 oz tamari sauce lowsodiurm
oz apple cider vinegar/
Canned Goods Whole tomatoes
Tomato Paste
Tomato Sauce
Tomato juice

Perishables 211 carrots

311 onions
511potatoes
head garlic
Tomatoes
Alfalfa sprouts
Assorted fresh vegetables
Assorted fresh fruits

Al scrQiz

4r.t 110314Y l41.s

 YOUR KITCHEN STOCK

Stock Suggested amounts

Cookware Glass stainless stee1 ceramic cast
ron
Options noted by

Grains and flours

Barley
Brown rice 5-1O long and short grain
Arrowroot
Millet
Whole wheat flour
Whole wheat pastry flour
Oats
Brown rice flour

Barley flour
Garbanzo flour 21
Bulgar wheat 11
Cornmeal 11
Wheat berries

Whole grain cereal products

Hot apple Brannola7l
Roman meal cereal
Zoom
4_grain cereal mates 11
Cracked wheat 21
Rolled oats 21
Whole wheat pasta
Whole wheat spaghetti
Whole wheat macaroni

Crackers breads

Sprouted wheat bread Essene or Wayfarers

Whole wheat pita bread
Corn tortillas not fried found in frozen foods

made with cornmeal water and lime

 YOUR KITCHEN STOCK

Beans and peas legumes

Garbanzos

Kidney beans
Lentils
Lima beans
Pinto beans

Split green peas 111

Split yellow peas
White beans
Black beans

Seeds and beans for sprouting

Flung

Specjals Radish mustard wheat berries sunflower

lentils etc

Roots
Carrots
Onions
Potatoes
Garlic head

Seasonings
Active dry yeast oz
Nutritional yeast vitamins to be added at end
of cooking oz
Tamari natural soy sauce 16 ozj salt-reduced

type
Pure vegetable seasoning no salt Vegit or Bernard
Jensen Es
Pure lemon juice ozr
Bakon yeast oz
linsuiphured blackstrap molasses 16 oz
pjçs small jarsj
Basil leaves
Bay leaves
Celery seed
Chili powder
Cumin ground
 YOUR KITCHEN STOCK

Spices continued
Dill weed
Garlic powder
All spice

Caraway seed
Chervil
Cloves ground
Coriander ground
Dill weed
Garlic powder
Cinnamon
Mace
Nutmeg
Dried bell peppers
Marjoram leaves
Mustard ground
Oregano leaves

Oregano ground
Paprika
Parsley flakes

Tarragon leaves

Thyme
Onion powder
Minced onion

Sage
Tumeric

Canned goods Read labels

Tomatoes whole not stewed

Tomato paste
Tomato puree
Tomato sauce
Mexican..type chili sauce hot or mild no addi
Uves

Pen shabl es

All types of vegetables

Alfalfa sprouts
Fruits
Pars ey
Tomatoes

Sd
 YOUR KITCHEN STOCK

Perishables continued
Whole wheat bread
Plain frozen vegetables
Frozen apple and orange juice for use in recipes

Fruits
Ruy fruits in season otherwise too expensive
You can find frozen fruit packaged without sugar
or preservatives

Vegetables select according to recipe

Fast cooking to 10 minutes

Bean sprouts
Chinese cabbage

Eggplant
Green onions
Mus hrooms

Spinach
Tomatoes
Zucchini

Medium cooking 15 minutes

Broccol

Cabbage
Caul ifi ower
Corn
Green pepper
Leeks
Snow peas Chinese peas

Longer cooking 30 minutes

Brussel sprouts
Carrots
Green beans
Onions
Potatoes

Squash halves
String beans
 YOUR KITCHEN STOCK

Vegetables continued

Vegetable cooking time based on

If cut sma1ler they cook faster

Kitchen utensils

large mixing bowl

medium mixing bowl

Muffin tin

large baking dish 13

baking dish
square
deep pie plate
large bread pans
Colander/strainer
Large soup pot
Bl ender

small fry pan

medium fry pan
medium sauce pans
large sauce pan
Steamer basket
medium casserole dish w/lid
large casserole dish w/lid
Sprouting jars and lids

Grater
Potato masher
Garlic press
Wire wisk
Several wooden spoons
Bread knife
or pIzza pans
large baking sheet

Optional utensils
Food mill/grinder
Pressure cooker
Crock pot/slow cooker
Wok
Double boiler
Electric griddle
Waffle iron
 YOUR KITCHEN STOCK

Optional utensils
Rice cooker
Toaster
Electric mixer
Food processor
 BREAKFAST SUGGESTIONS

Porridge cooked cereals oatmeal cornmeal

millet cracked wheat rice rolled rye
rolled wheat served or cooked with fruit

Fruit sauces or purees such as banana apple

sauce peaches pears melons etc served
with whole grain toast griddle cakes waffles
baked millet

Bean mixtures with griddle cakes toast whole

grains

Fresh fruit
 LUNCH SUGGESTIONS

Leftovers

soups or chili can be served

Reheated bean over

toast rice or other whole grain products

Cold bean or grain soups can be mashed and used

as sandwich spread Add tomatoes sprouts
cucumbers as desired

Cold vegetable sandwiches use any combination

of tomato sprouts cucumbers onions green

peppers grated carrots lettuce

Griddle cakes and beans

Waffles with gravy vegetable or fruit sauces

Raw vegetables and eggplant dip

salad with Vegie Dressing or lemon

Large green
juice

Fruit salad

10 Raw fruits and vegetables

 DINNER MENUS

These are only suggestions You may eat any of the

dishes as often as you like except for large amounts

of peas and beans which should be kept to less than
times week You may add fresh fruit between

meals

Day
Spaghetti Vegetables and rice
Marinara tomato sauce Tossed green salad
Tossed lettuce salad
Day
Pizza
Day
Navy bean soup
Noknead bread Day 10
Raw carrot sticks Golden potatoes
Mushroom gravy
lierhed green beans

Brown rice
Oriental vegetables Day 11
Oriental Stuffed green peppers
spice gravy
Corn on the cob

Wa fles

Split peas on toast Barley soup

Assorted vegetables raw Noknead bread

Day Day 13
Stuffed bread Baked sweet potatoes
pita
Raw vegetable platter

Day Eggplant dip

Baked stuffed squash
Flour gravy Day 14
Chinese peas and mushrooms Chili
Pits bread

Vegetable bean soup

Bread no-knead pita
 DINNER MENUS

Day 15 Day 22
Spinachrice casserole Union soup
Jossed green salad Pita bread

Middle Last vegetable stew Fried rice

igar wheat Corn on the cob

Pall Day 24

Sloppy lent Ta Peasants pie

Bread noknead pita fossed green salad

DayiB Day 25

Whole wheat macaroni Steamed vegies with

Vegetable sauce for grains gravy

Brown rice

Griddle cakes Day 26

Bean mixtures Millet stew
Raw carrots and zucchini Broiled zucchini

Day 20

Vegetable stew Baked potatoes

Baked winter squash Green beans
Ga pee ho

Lentil-rice burgers Day 28

Flour gravy Barley mushroom

teamed broccolii emon casserole
Flour gravy
Tossed green salad
 DINNER MENUS

iy 29 Day 34

Baked eggplant Tçssed green rice

cornmeal rice patties Broiled zuthini
ketchup
PY2
Dgy3O Vegetabi soup
Artichokes Whole wbnat bread
Tarnari sauce Mixed sprout salad
Flake casserole

Tahouli
Potato soup Dal

Noknead bread Pita Bread

Green salad

Da 32 Spanish rice

Baked beans Steamed Broccoli

Golden potatoes and Lemon sauce

ketchup
Sweet corn y38
Mashed potatoes

yJ Mushroom gravy
Sb sh abs Italian green beans

Saffron brown rice

Assorted raw vegetables
 SPECIAL_OCCASION_MENUS

Eastern Dinner Soup Supper

Raw vegetable platter Vegetable bean soup
Eggplant dip Onion soup
Shishkebabs Grain soup
Saffron brown rice Potato soup
Dal Whole wheat bread
Pita bread Assorted raw vegetables

OldFashioned Dinner Brunch

Baked sturled squash Mixed fruit salad
Mashed potaLoes Waffles
Mushroom gravy Fruit sauce
Italian green beans Bean mixtures
Tossed Cornmeal cakes
green salad griddle

Vegie salad dressing Mushroom gravy

Noknead bread

iX _L2fli
ho
Ca pa
Stuffed pita bread
Garbanzo puree
Refried beans
Assorted chopped vege
tables for garnishes
Tab ii

Whole wheat or spinach

spaghetti
Spaghetti squash
Spaghetti sauce
or/ marinara tomato
sauce
Whole wheat bread
Tossed green salad
Vegie salad dressing
 GRIDDLE CAKES

makes 12
SERVINGS

TIME 10 mm COOKING TIME 20 mm

PREPARATION
allow 6B hrs fermenta
tion time

THREE
ONE
cornmeal
brown rice flour cups
cups wheat flour
cup whole
cups water
cups water

1/
TWO
brown rice flour
cups
flour
cup qarbanzo
cups water

variations mix all ingre-

of the three
Using any cover
dients Let rest for 68 hours to ferment

counter Using small frying pan

and leave on
into
oiled ladle about cup of batter
lightly
Bubbles will form immed
the panthinly spread
until the cake has dried out
iately--do not turn
to cook on other
little Loosen gently and turn
minutes on the first side
side Takes about
medium tempera
minute on the other side
at
about
over them
Serve with bean mixture spooned
ture
or use like crepe

allowing to
made without
HELPFUL HINTS May be
omitting the
ferment Follow above directions
Stir batter often while
time fermentation
for
Freezes wellallow
ladlingit tends to separate made
and freeze May he
to cool then stack wrap
at time on griddle like pancakes
several

BF
 WAFFLES

SERViNGS makes large waffles

PREPARATION TIME 15 mm COOKING TIME mm

mm
30
15 rest time

cups water

cups rolled oats

cup barley flour
cup whole wheat flour
pastry
Tb blackstrap molasses

Combine all ingredients in blender and blend until

smooth Let batter rest for 15 minutes Ladle
onto preheated waffle iron Use about cup of
batter for section waffle Serve under some
of the following toppings fruit puree bean soups
gravy vegetable sauce or little pure maple syrup
HELPFUL HINTS Io keep warm before serving place
cooked waffles in warm oven on the bare oven rack

BE
 PANCAKES OR WAFFLES

SERVINGS 1.4 pancakes

PREPARATION TIME 10 nUn COOKING TIEM 10 mm

whole wheat flour

cups
tsp baking powder
Tbsp honey
Tbsp applesauce
milk rice milk
cups iater apple juice or nut or
water
tsp èreplacer mixed with Tbsp

Mix replacer with

Stir dry ingredients together egg
water Add honey applesauce and remaining liquid
Mix well Add to dry ingredients Stir Pour batter

onto hot nonstick griddle Cook over medium heat

once when bubbles come to the surface and the
turning
edges are beginning to dry

FOR WAFFLES Use same recipe as above Let stand

minutes to thicken slightly Pour batter onto preheated

waffle iron Cook until lightly browned about minutes
waffle iron
Time will vary slight1y depending on your
warm in 200w oven on bare oven racks until ready to
Keep
serve Waffle iron may have to be lightly oiled before

using to prevent sticking

ti

Ii
 APPLE PANCAKES

SERVINGS makes 12-14 medium pancakes

PREPARATION TIME 30 mm plus COOKING TIME 1520 mm

15 mm rest tirne

cups whole wheat pastry flour

3/4 cup wheat germ or bran
Tbsp applesauce
tsp active dry yeast
3/4 cup warm water
tsp egg replacer mixed with Tbsp water
cups apple juice
apples peeled and grated

Mix flour and wheat

germ or bran together Add applesaucr
mix well Add yeast to warm water Stir to dissolve
Let rest 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
the water Beat until frothy Add to batter Cover
batter and let rest for 15 minutes Cook on mediumhot
griddle About 10 minutes on first side about 5B
minutes on other side

HELPFUL HINTS Ladle the batter on the griddle and flat

ten them out or the center wont be done Do not turn
until bubbles form on the top These are much thicker than
regular pancakes and take longer to cook

t2
 SLOW PORRIDGE
made in slow cooker overnight

SERVINGS

PREPARATION TIME mm COOKING TIME 810 hrs

cups water

cup cereal oatmeal cracked wheat

brown rice corn meal
cup dried fruit raisins chopped
apples apricots

Place water cereal and dried fruit in slow cooker

Stir Cook on 1ow for 8-10 hours It should be

like thick soup so do not add milk at the table

HELPFUL HINTS slow cooker is little

every
have to the amount of
different so you may adjust
water needed

For added flavor add sprinkle of nutmeg mace or

cinnamon--in any combination Try brown rice
barley rye berries whole oats or wheat berries
Cracked such oatmeal or cracked wheat
grains as

may get too mushy for some tastes

BF
 PORRiDGE

SERVINGS

PREPARMION TIME mm COOKING TIME 1530 mm

to cups water start with add more
ii gets too thick while cooking
it

cup cereal cracked wheat corn meal

oatmeal---1 cups or mixed grains
cup dried Fruit raisins apples apricots

Bring water to boil with desired Fruit Slowly

add cereal to boiling water while stirring Reduce
heat to low cook stirring frequently from 15 to
30 minutes The longer they cook the softer they
will be

It should he like thick soupdo not add milk

HELPFUL HINTS Most health food stores have many

good whole grain cereals Follow directions on
package but increase the amount of water by cup
for every servings

For added flavor add sprinkle of nutmeg mace or

cinnamon or any combination

BF
 WHOLE WHEAT BREAD

SERVINGS loaves

PREPARATION TitlE hr RISING TIME hre

COOKING TIME 50 mm at 325

2% cups warm water 68 cups whole wheat flour

Tbs Active dry yeast

Pour warm water into large bowl Sprinkle yeast on

top of the water After about minutes the yeast
will bubble to thetop Then stir in half of the
flour and beat well until dough becomes smooth
100 strokes Cover let rise about hours Add
the remaining flour one cup at time mixing well
after each cup Knead in the bowl until dough doss
not stick to bowl then turn out on to floured
board Flour your hands Knead push and fold odd
ing flour as necessary to prevent the douqh from

sticking to board Continue kneading until dough is

soft and springy and does not stick to hands or
board Return to bowl Cover with damp towel and
set in warm place Allow to rise until double in
bulk Divide dough in half shape oblongs andinto

place in loaf pan well oiled Sprinkle with corn

meal to make removing easier Cover and let rise
until double Place in preheated oven and bake for
50 minuten 325
HELPFUL HiNTS Dont put flour on top of the dough
while knoading Put it on the bo8rd then knead the

dough on top of it Dough may rise in bowl either

once or twice lighter loaf is the result or two

risings Just punch down with net cover end let

rise again Each rising takes about 45 minutes
After shapinq Into loaves let rise about 20 minutes
When bread is done it should be golden brown It
will sound hollow when tapped Remove from pans
immediately

BR
 NOKNEAD BREAD

SERVINGS loaves

PREPARATION TIME 30 minutes to prepare

hour to rise

COOKiNG lift 40 minutes at 4000

cups whole wheat flour

cupo barley flour or other whole grain flour

lbs active dry yeast
Tb hiackatrap molasses
top salt may be omitted
cups warm water

Put flour in large bowl Place in warm oven for

30 minutes to warm lour and bowl Dissolve yeast
in cup warm water Add molasses and mix well
Let rest about minutes Add the salt to the
flour Stir to mix Then add the yeast mixture
and remaining water
the cups warm Mix well

by stirring DO NOT KNEAD Dough will be sticky

Lightly oil large loaf puns Sprinkle
with corrmieal Spdon dough mixture into pans
Smooth top with hand dampened with water to prevent
sticking Cover with towel Place in warm spot
Let rise about hour or until dough reaches top of
pans Preheat oven to 4000 Bake for 40 minutes.
Remove pans from oven tip penn on their side and
lot cool on racks for 15 minutes Remove loaves
from pans and continue to cool before storing
Bread is moist so keeps beat in refrigerator

HELPFUL HINTS Recipe may be doubled to make

loaves Refrigerate or freezo extra loaves until
ready to use Other flours may be used in place of
barley flour such as brn rice flour garbanzo
flour or more whole wheat flour

BR
 BASIC MUFFINS

SERVINGS 12 muffins

PREPARATION TIME 15 mm COOKING TIME 30 mm

flour use whole wheat or barley

cups
tsp baking powder

tsp salt optional

Tbsp honey
nut milk rice milk or water
cups
Tbsp applesauce
tsp vanilla
Fold
Combine wet ingredients
Combine dry ingredients
and wet ihgredients together just until moistened
dry 350 for
into oiled muffin tins Bake at
Spoon lightly
30 minutes

currants or raisins for

HELPFUL HINTS Add cup
corn meal in place of cup
variety Use cup
tsp cinnamon tsp mace
flour Add spices
nutmeg tsp allspice tsp ginger
tsp
 BRAN MuFFINS

SERVINGS 12 muffins

PREPARATiON TIME 30 mm COOKING TiME 25 mm

30 minutes rising time

cups minus Tbsp whole wheat pastry flour

tsp baking yeast
tsp honey
tsp salt optional
cup raisins or currants optional
cups bran

cups nut milk rice milk or apple juice warmed

1/3 cup warm water
Ibsp soy flour
Tbsp applesauce

Dissolve teaspoons yeast in 1/3 cup warm water

sweetened with teaspoon honey Let sit until
fluffy minutes In large bowl combine warm
milk or juice applesauce and salt Add yeast mix
ture to large bowl Mix Add the whole wheat and
soy flour cup at time stirring after each
addition Add bran and stir in gently Add rai
sins or currants Fold in gently Place batter
in lightly oiled or papered muffin tins Fill
about 2/3 full Let rise in warm place about 30
minutes until rounding over tops of tins Bake
in 35Q0 oven for 25 minutes Remove from pans

HELPFUL HINTS May be made day ahead and reheated

Also freezes well

cc
 RICESOY BREAD

5ERVINGS makes loaf

lIME 10 mm COOKING TIME 41 mm

PREPARATION

icupsoy flour

cup brown rice flour J/ .ei..es

.\t.1Y

tsp baking powder

Tbsp honey

cups water

Mix honey and water Add

flours and baking powder
oiled round
flours stirring well Pour into lightly
until
Bake at 3000 for 40 minutes
or square baking pan into
browned Check for doneness by inserting toothpick
is
center of loaf When it comes out clean the loaf

done This is dense heavy loaf

..n in

34
 EASY CORN BREAD OR MUFFINS
gluten-free

SERVINGS 8-10

PREPARATION TIME 10 mm COOKING TIME 20 mm

cup soy flour
cup corn meal
tsp baking powder
tsp cinnamon optional
tsp nutmeg optionsjj
Tbsp honey
2/3 cup warm water

Mix dry ingredients Mix honey and water together Add

liquid to the dry inredients stirring until just mixed
Pour into oiled
lightly round
for 20
cake pan Bake at 375
minutes
FOR MUFFINS Increase baking powder to tsp
lightly oiled muffin tins ill
2/3 full bake at 375 for
20 minutes

HELPFUL HINTS Instead of the cinnamon and nutmeg

try some chili powder and oregano maybe tsp chili
powder and tsp oregano Or use other herbs and
that spices
your family are familiar with
 PLAIN SIMPLE CORN BREAD

glutenfree

SERVINGS 6B

PREPARATION TIME 10 mm COOKING TIME 5060 mm

cups corn meal
cup brown rice flour
cup soy flour or garbanzo flour
cups hot water

Mix flours in bowl Add

large hot water little at
time and mix thoroughly Place batter in lightly
oiled round or cake
square pan Bake at 375 for 50-
60 minutes
 CARROT CORN BREAD

gluten free

SERVINGS 1012

PREPARATION TIME 20 mm COOKING TIME 30 mm

cup soy flour

cup corn meal

cup grated carrot

tsp baking powder

tsp cinnamon

tsp nutmeg
3/4 cups water

cup honey

Mix honey and water together Add to the remaining in

gredients Pour into lightly oiled round cake pan or
8xB pan Bake for 30 minutes at 3750
 CORN-APPLE_CAKES

glutenfree

SERViNGS

PREPARATION TIME 15 mm COOKING lIME 10 mm

cup corn meal

cup soy flour

cup grated apple

juice or water
cup apple
Tbsp honey
Tbsp oil
tsp cinnamon

Combine wet ingredients Mix

Combine dry ingredients
welL Cook on lightly oiled griddle0
together stirring
when bubbles form on top and edges begin to dry
Turn
 2ttv
Uz7_

PANCAKES

gluten- free

SERviNtS 6-8

PREPARAJION TiME trdn COOKING TiME 10 rriin

cup soy flour or brown rice flour

cup garbanzo flour
cup corn meal

cups water
Tbsp honey
Tbsp oil
tsp baking powder

Combine all ingredients by hand or in blender Cook

on lightly oiled griddle When tops begin to bubble and
edges begin to look dry turn over and cook on other side

HI UL HINTS Add raisins or chopped fruit to the batter3

if desired
 NO GLUJEN BREAD

SERVINGS 810

P_PARATION TIME 15 mm COOKING TIME hours

cups soy flour

cup corn meal

cup brown rice flour

tsp baking powder

cup honey
Tbsp oil

1/3 cups water

Mix flours and baking powder in large bowl0 Add honey

oil and water Mix welL Should be like cake

batter add little more water if necessaryi Pour

batter into lightly oiled 9x5 loaf pan Bake for hours
at 275 until well browneth

FILJFUL HINTS In place of the rice flour you can use

garbanzo bean flour or half rice and half garbsrizo

k4.4
 PUFFS

glutenfree

SERVINGS 68

PREPARATION TIME 20 mm COOKiNG TIME 15 mm

cup soy flour

cup garbanzo bean flour or brown rice flour

tsp baking povideE

tsp honey
Tbsp oil

1/3 cup water

Combine ingredients mixing well Drop by spoonfuls

onto lightly oiled baking sheet Bake for 1215 min
utes at 3250 until brown on edges
 PIZZA CRUST

crust
SERVINGS arge pizza

TIME 15 minutes to make

PREPARATION
hour to rise

COOKING TIPE minutes pvcbake

Tb acLive dry yeast

cup warm water

whole wheat flour
2% cups

water Mix to dissolve

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

the crust from being soggy

Use for traditional pizza with

HELPFUL HINTS
with retried
tomato sauce and toppings or try one
of
instead of tomato sauce plus toppings
beans

your choice
 FRUIT SALAD

SERVINGS variable

PREPARATION TIME 15-30 minutes

Suggests Fresh Fruits

Cantalope chunks Pineapple spears

Watermelon chunks Banana slices
Honeydew chunks Cherries halved
Strawberries_halved and seeded

Orange sections Peach slices

Apple chunks Pear chunks
Banana slices
Grapes halved and
Pear chunks seeded

Orange sections Papaya chunks

Grapefruit sections Honeydew chunks
Apple chunks Strawberries
Strawberries Banana slices

Wash and prepare chosen fresh fruits use any

combination that appeals to you Invent your own
combinations Toss fruits with Tbs lemon juice
Serve as soon as possible to prevent discoloration

HELPFUL HINTS Serve as dinner salad with

strong flavored main dish Or serve as dessert with
simple meal like waffles

ss
 lAB Ott

SERVINGS 68

PREPARATION TIME Begin early bulgar needs to

soak and be chilled before

serving 60 minutes

COOKING TIME none

cup dry
cups boilin water
cup lemon juice
tsp garlic powder
chopped green onions about
cup
tomatoes chopped
fresh parsley chopped about bunch
cup
cup fresh mint chopped
cooked garbanzo beans
cup

the and the boiling water in bowl

Combine bulgar
with towel and let stand for 60 minutes
Cover
in the meantime After hour
Chop the vegetables
from the should be removed
the excess water bulgar
The easiest way to do this is to pour the soaked
into fine mesh strainer and let the water
bulgar
pushing with your hands will
also squeeze
drain off
some extra water out Then return bulgar to large

bowl Add the lemon juice garic onions parsley

mint and garbanzos Mix well Add the tomatoes

and toss lightly Cover and refrigerate at least

hours before serving to blend flavors

HINTS This is great makeahead

dish
HELPFUL
to bring to potluck dinner or picnic
Easy

is
 MIXED SPROUT SALAD

SERVINGS

PREPARATION TiME 1.5 into COOKING TIME none

make ahead it needs
tochill

cups mixed bean sprouts

such as lentils mung adzuki green pea
cup alfalfa sprouLs
bunch green onions chopped
stalks celery sliced

green pepper chopped

cup chopped pimiento
Tbs cider vinegar
lbs saltreduced tamari
Tb lemon juice

In large bowl combine the sprouts and the

chopped vegetables Toss to mix well Comhinc
the vinegar taniari and lemon juice in small bowl
Pour over the sprouts and vegetables Toss to coat

with sauce Cover and refrigerate at least hour

before serving

HELPFUL HINTS Some health food stores will often

have sprouted mixed beans for sale in packages Or

your own Other sprouts may be

you can sprout
used as desired This salad is also good with the

Vegie Salad Dressing Omit the vinegar tamari and

lemon juice and use about- cup of dressing
 TOMATO_ONIONCUCUMBER SALAD

SERVINGS 46

TIME 15 rain COOKING TIME none

PREPARATION
needs to chill before servIng

torpatoes sliced

onions thinly sliced

cucumbers thinly sliced
apple cider vinegar
up

pepper optional

the sliced vegetables in howl Pour the vinegar

Layer
if desired Chill until
over Sprinkle with pepper
serving

cf
 HOT GERMAN POTATO SALAD

SrRvrNGS

PREPARATION TIME 15 mm COIKJN TIME 30 mm

begin early need cooked sliced potatoes

10 medium tataes cooked and sliced

onion chopped
cup water
Tbsp4 whole wheat flour

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

cup vinegar

In large pot saute the onion in cup water over med

ium heat until tender and beginning to brown Stir in

flour honey tamari and celery seed Mix well until

smooth Stir in water and vinegar Heat to boiling
stirring constantly Add potatoes stirring carefully
Heat through Serve hots

HELPFUL HINTS To cook potatoes wash remove skins if

desired Cut into large chunks Cook in small amount

boiling water until tender about 30 minutes Drain

Cool slightly and slice thinly
 SILVAS SUM NQODLE SALAD

SERVINGS 68

PREPARATiON TIME 20 mm COOKING TIME 10 mlii

noodles

pkg buckwheat sc4a-rioodieq.

cucumber julienne allied
small head lettuce coarsely grated

green onions chopped

cup Chinese parsley coriander chopped
pkg shitake dried mushrooms
Tbsp shreddedginger root fresh
sp lowsodium tamari
tsp apple cider vinegar
113 cup water

Cook soba noodles in cups boiling water for 10 minutes

Drain rinse and chill Place dried mushrooms in bowl

pour cup boiling water over them let soak for 15 mm

utes Squeeze to remove excess water Cut off tough
stems and discard Slice mushrooms into inch strips
Set aside Prepare remain4er of vegetables as directed
Combine all ingredients Toss to mix well Refrigerate
until serving time Serve cold

C4A
 CHINESE HOT SALAD

SERVINGS

PREPARATION TIME 20 mm COOKING TIME 10 mm

onion sliced
tbsp grated fresh ginger
cloves garlic pressed
tbsp low sodium taniari
stalks cerery thickly sliced
green pepper cut into strips
cups bean sprouts
cup Chinese pea pods
cucumber peeled and cut into strips
lettuce leaves coarsley chopped
tbsp lemon juice

In wok or large pan saute onion ginger and garlic

in tablespoons water for minute Add tablespoon
tamari celery greenpeppers pea pods and bean
sprouts
Cook and stir over mediumhigh heat for minutes Add

the remaining tamari the cucumber and the lettuce Con

tinue to cook minutes longer Sprinkle with lemon

juice Mix well Serve hot

 RAW VEGETABLE PLATTER

SERVINGS variable

PREPARATION TIME 1530 minutes

Suggested Raw Vegetables

bunch of broccoli cut into bitesize flowers

and stems
zucchini cut into strips
carrots cut into strips
head cauliflower cut into bitesize flowers
cucumber cut into strips
bunch green onions

Arrange desired vegetables on platter Serve

with bowl of dip such as eggplant dip gar
banzo puree or green chili salsa
 EGGPLANT DIP

SERVINGS makes about 23 cups

depending on size of eggplant

PREPARATiON TTML Start need to cook and

eariy
cool eqqplant first
To combine need blender
iS minutes

COOKING TIME hour for eggplant

Jorge eggplant
cloves qorlic crushed

green onion chopped

cup chopped parsi ey

lb lemon juice

tsp diii weed

all over
Cut the stem off the eqqplant and prick it
with fork Place dirertly on the oven rack in

3500 oven Bake about hour .1 or until eggplant

is soft munhy and has wrinkled tikin Remove from

and cool When it is tnol enouqh to handle

oven
Piano in blender with remaining in
peel and chop
qredientu and blend until nmooth Chill before

uerving

HPluL HINTS Uae as dip for raw vegetables

such as broccoli cauliflower turrets uechini
broad If
Or use as dip for whole wheat pits you

odd more water when blending IL makes an interest

Jug salad dresoing

DS
 VINEGAR DRESSING

SERVINGS makes about cup

PREPARATION TIME 10 mm COOKING TIME none

need blender

cup cider vinegar

small onion chunked
stalk celery chunked

tbsp low sodium tamari

tsp honey
tsp dry mustard
1/8 tsp paprika

all in blender jar Blend until

Place ingredients
smooth Refrigerate

HELPFUL HINTS This makes good dressing for cooked

diced Use about medium potatoes cook them
potatoes
and cut into cubes Pour the dressing over toss to mix

well Refrigerate until serving

 RUSSIAN DRESS INC

SERVINGS makes clips

PREPARATION TIME nUn COOKING TIME 10 mm

need blender needs time to chill

3/4 cup vinegar

1% cups water
1/8 cup lemon juice
onion

Tbsp dry mustard

tsp garlic powder
tsp paprika
dash pepper optional

Tbsp honey
tsp agaragar

Combine vinegar water lemon juice and onion in blender

jar Blend until smooth Pour into saucepan Add
remaining ingredients Cook over medium-low heat about
10 minutes stirring frequently Remove from heat
Cool Chill before serving well in
Keeps refriger
ator

HELPflJL HINTS If it gets too thick in the refrigerator

blend with little water before
serving1
 VEGIE SALAD DRESSING

SERVINGS quart

PREPARATION TIME 20 mm COOKING T1ME none

need blender

green pepper
tomatoes
carrot
cucumber peeled
green onions
clove garlic
1/8 cup lemon juice

tsp pure vegetable seasoning

bunch parsley
tsp marjoram
tsp basil

Chop vegetables blend in blender until smooth

Add lemon juice and spices Add small amount of

water if necessary to make dressing the right

consistency

HELPFuL HINTS Good over lettuce salad Use

choice of lettuce add sprouts mushrooms
your
broccoli zuchini etc or vegetables of your
choice
 HERBED VINEGAR DRE55ING

SERVINGS makes cup

PREPARATION TIME 510 minutes then refrigerate

for 34 days before using

cup apple cider vinegar or other pure vinegar

clove garlic quartered
Tb chopped chives cup if fresh
cup fresh chopped mint

cup fresh chopped parsley

tsp dill weed cup if fresh

Pour vinegar into jar with tight fitting lid

Add herbs Shake well to blend Refrigerate
34 days to blend flavors Strain before using

HELPFUL HINTS Good on tossed salad or

vegetable salad

Os
 LEMON CARL DRESSING

SERVINGS makes cups

PREPARATION TIME 15 mm COOKING TIME none

need blender

cup cider or wine vinegar

cup water

tbsp lemon juice

cucumber cut in chunks

small onion cut in chunks

garlic cloves
tsp pepper optional
tsp celery seed
tsp dill weed
tbsp parsley flakes

Put all into blender jar Blend until

ingredients
smooth Keeps well in refrigerator
Refrilerate
 VEGETABLE SAUCE FOR GRAINS

5ERVINGS 4-6

PREPARATION TIME 15 mm COOKING TIME 40 mm

cup water

onion chopped
clove garlic crushed
green pepper chopped
bunchIgocoli cut into sterna and flowers

Pittoea .âhtippsd
tsp basil
tap oregano
tsp thyme
lb mushrooms sliced

Saute onion and garlic in water for about 10 min

utes Add green pepper broccoli and tomatoes-
cook 10 minutes Add seasonings and continue cook
ing another 10 minutes Add mushrooms and cook an
additional 10 minutes Serve over whole grains
such as brown rice bulgar polenta etc

HELPFUL HINTS Begin by chopping the onion and

garlic Then while they are cooking finish chop

ping the remaining vegetables This will cut down

preparation time Other vegetables may be substi

tuted Add long cooking ones with onion medium
cooking ones next short cooking ones last

so
 SPAGHETTI SAUCE

SERVINGS people as main dish

PREPARATION TIME 45 mm COOKING TIME hrs

Tbs water cups tomato sauce

onion chopped Contadmna tomato

green pepper chopped puree

celery stalks chopped fresh tomatoes
lb mushrooms sliced chopped
garlic cloves pressed bay leaves
tsp oregano tsp basil

Saute onion green pepper celery mushrooms and

garlic in thc water for 10 minutes Add the re

maining ingredients Simmer uncovered for about
hours 5erve over spaghetti Try whole wheat
spaghetti veqetable or spinach spaghetti all
are delicious Cook whole wheat spaghetti and

spinach spaghetti 510 minutes

HELPFUL FlINTS If you like eggplant add some dic

ed eggplant and saute with the other vegetables
One large can of tomatoes 28 oz may be substi
tuted for the fresh tomatoes Try serving over
spaghetti squash Cut squash in halr Remove
seeds Place in large pot with 23 inches of water
Steam for about hour Pull out cooked strands
with fork

ITALIAN-sTy SAUSAGE
pounds fresh pork shoulder cut in
-inch cubes

teaspoons salt

teaspoon black pepper

/z teaspoon
crushed anise seed
Tablespoon paprika
or tablespoons Sauterne wine
Hog casings for stuffing
Mix seasonings and sprinkle
over
cubes of meat Toss well
Sprinkle
wine and toss again Set in freezer
to chill well before
gnndzng Meat
grinds much better if it is well-
chilled Itibse hog casings iii cool
running water to remove salt Soak
 MARINARA TOMATO SAUCE

5ERVINGS as main dish

PREPARATION TIME 45 mm COOKING TIME 60 mm

onions chopped
cloves garlic crushed
lb mushrooms chopped
cups tomato auce
cups 6ITihèd tomtoes .-

tsp oregano
tsp1 basil
Tbs parsley flakes

Saute onions garlic and mushrooms in cup of water

until light1y tenderabout ten minutes Stir in
tomato sauce tomatoes and spices breaking up to
matoes with fork Simmer over low heat about one

hour stir occasionally Serve over whole wheat

spaghetti or vegetable spaghetti

HELPFUL HINTS May be made ahead and reheated

Freezes well May he cooked longer than one hour if

you like sauces thicker Also try over whole grains

or whole wheat macaroni

SG
 PIZZA SAUCL

SERVINGS makes cups

enough for pizzas

PRFPARATION TIME 10 nun COOKING TIME 15 mm

cups tomato sauce

cups tomato paste

Lap has

tsp oregano
tsp garLic powder
tsp onion powder

Combine all ingredients in saucepan and simmer

over low heat about 15 minutes to blend flavors

HELPFUL HINTS Use as pizza sauce as sandwich

spread or as substitute for ketchup Will keep

in refigerat.or for several weeks

SG
 KETCHUP

SERVINGS makes cup

PREPARATION TIME 10 mm COOKING TIME none

oz cand.omato paste
1/8 cup cider vinegar
1/3 cup water
tsp honey
tsp saltreduced tamari

tsp oregano
1/a tsp cumin
1/a tsp nutmeg
1/8 tsp dry mustard
1/8 tsp garlic powder

Empty the can of tomato paste into small bowl

Add the vinegar and water Stir until very well
mixed Add the honey tamari and spices Mix well

HELPFUL HINTS Will keep in refrigerator for

several weeks
 ENCIILADA SAUCE

SERVINGS makes about cups

PREPARATIDN TIME 30 mm COOKING TIME 35-40 mm

cup water
Onion chopped
cloves garlic crushed

chopped green chili

cup
1g 28 oz tomä4es can

tsp basil
tsp ground cumin
tsp ground oregano
cup water
Tb tamari
lbs arrowroot

cup water

Place cup water onion and garlic in large

saucepan Saute about 10 minutes Chop the toma

toes well add them and the juice to the
pan
along with the green chili and spices
the Simer
for 15 minutes Mix the tamari in cup water
Add to the tomato mixture Dissolve the arrowroot
in water
cup Add to the tomato mixture stir

ring well Simmer about 10 minutes longer over

very low heat stirring occasionally Serve with

vegetable or bean enchiladas polenta whole

grains or pasta

HELPFUL HINTS Bean enchiladas are great and easy

to make Buy package of corn tortillas frozen
make batch of Refried Beans chop bunch of
up
green onions lake tortilla at time place
it on the heated sauce one side only Remove

carefully On the saucy side spread line of

refried beans
sprinkle on few green onions roll

up tortilla and place in baking dish seam side

down Repeat until all tortillas are used and
lined up in baking dish Pour the enchilada sauce

over them Bake at 350 for 30 minutes

SG
 SPICY MEXICAN TOPPING

SERVTNGS 68

rEPARATION TiME 30 win COOKING TIME 30 mm

need cooked beans-prepare them day or two before

1g onion chopped
1g carrots thinly sliced
clove garlic pressed
tsp chili powder
3/4 tsp cumin
3/4 tsp oregano
zucchini cut into inch cubes

green pepper chopped

cup frozen-cfbTh

cups cookedtdney beans

Tbsp arrowroot or cornstarch

ace onion carrots and garlic in large pot with cup

ater Cook over low heat Add chili powder cumin
and oregano Cook about 10 minutes Add zucchini
green pepper corn and beans Mix well Cover and
cook over low heat about 20 minutes Remove cover often
to stir Mix arrowroot in small amount of cold water
Remove pan from heat Add arrowroot mixture Mix in
well Return to heat stir until thickened

HELPFUL HINTS This can he used for many different

dishes Its good over brown rice or stuffed into pita
bread Itts also good as filling for chapatis or tos
tadas or tacos Use chopped green onions tomatoes
cucumbers alfalfa sprouts as toppings Spoon some
green chili .salsa over the top if desired
 BUTCHS CHILI

SERVINGS

PREPARATION TIME 30 mm COOKING TIME hours

dried red kidney beans

cups
cups water
onions chapped
green peppers chapped
lb mushrooms sliced optional
cloves garlic crushed
15 oz canned tointOs broken up

cups tomgjsauce
Tbsp chili powder
Tbsp tanari

Place beans and water into large pot Bring to bo41

cover sinner over low heat
and for hour Add rem .ing

ingredients Continue to cook over low heat an addition

al hours

HELPFUL HINTS Add cup frozen corn kernels to chili

during last hour of cooking Chili is good made ahead

and reheated May be cooked longer than hours if do-

sired This makes the beans softer and allows flavors

to blend more Bean time may be reduced by

cooking
soaking beans overnight May also be made in slow

cooker Add all ingredients at once Cook on high 6-8

hours low 1214 hours

 MEXICAN CHILI SAUCE

SERVINGS makes about cups

PREPARATION TIME 10 mm COOKING TIME 10 mm

cups tQmatqSauce
cups water

Tbsp whole wheat flour

tsp garlic powder
Tbsp chili powder blend

Mix 2/3 water with the garlic powder and whole

cup
wheat flour in saucepan Cook over low heat about
12 minutes stirring constantly Remove from heat
Mix the chili powder in 1/3 cup hot water Stir to

dissolve Add to the flour mixture Stir tomix

Add the tomato sauce and cup water Mix well
Return to heat Heat to boiling stirring frequently
about 10 minutes

HELPFUL HINTS Serve over burritos or enchiladas

Keeps well in refrigerator Quite spicy reduce

the amount of chili powder for milder sauce

LO-
 ORIENTAL TOMATO SAUCE

SERVINGS makes qt

PREPARATION TIME 20 mm COOKING TIME 1520 mm

small onion sliced

cup water

cup whole wheat flour

cups water
oz ornato paste
tsp grated ginger root
Tbsp tamari

Saute the onion in cup water for minutes Add the

whole wheat flour Stir to mix well Add the remaining
ingredients Cook and stir over medium heat about 1015
minutes until thickened Serve over grains or steamed
vegetables
 GINGER SAUCE

SERVINGS about cups of sauce

PREPARATION TIME 15 mm COOKING TIME 10 mm

cup tamari

cups water
Tbsp sherry optional
1% Tbsp grated fresh ginger root

cup chopped green onions

clove garlic crushed
Ttsp arrowroot mixed in cup water

Mix all ingredients together in saucepan Cook

and stir over medium heat until thickened about
10 minutes

HELPFUL HINTS 12 packages of dried mushrooms

may be added for more flavor if desired Serve

over rice or noodles Mix with steamed vegetables
Keeps well in refrigerator do not freeze
 SZECHUAN SAUCE

SERVINGS makes cups

PREPARATION TIME TO mm COOKING TIME 10 mm

3/4 cups water

Tbsp lowsodium tamari

Tbsp cornstarch or arrowroot

Tbsp fresh ginger root grated

green onions finely chopped
tsp Tabasco sauce

Combine all ingredients in saucepan Cook and stir

over medium heat until mixture boils and thickens about

10 minutes Serve over rice or other grains

HELPFUL HINTS This is very spicy sauce Use less

Tabasco and less ginger if you prefer milder sauce
Also makes good sauce for steamed vegetables
 GINGER WHITE SAUCE

SERVINGS makes cups

PREPARATION TIME mm COOKING TIME 10 nun

cups nut milk or rice milk

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

Combine firstingredients in saucepan Look over

medium heat until heated through about minutes
Stir frequently Add cornstarch mixture Continue to
cook and stir until thickened Serve over whole grains
or steamed vegetables
 NUTTY WHITE SAUCE

SERVINGS makes about cups

PREPARATION TIME mm COOKING TIME 15 him

nut milk or rice milk

cups
Tbsp arrowroot or cornstarch

cup water

Place the nutmilk in saucepan1 Mix arrowroot or

with water to form liquid Add

smooth to
cornstarch
nutmilk Cook over medium heat stirring frequently

until it thickens Season as desired

low heat it take

HELPFUL HINTS If you cook it over may

30 minutes to thicken but you wont have to stir as

often
Seasoning suggestions tsp tarragon
tsp basil
Tbsp tamari
tsp onion powder tsp marjoram

tsp basil tsp thyme

tsp dill tsp oregano

tsp1 cumin tsp sage

Tbsp tanjari
tsp onion powder
tsp ground ginger
tsp garlic powder
 OR1ENAL SPICE GRAVY

SERVINGS makes cups

PREPAHA1 ION TIME mm COOKING TIME 20 mm

cups water
lbs arrowroot
Tb saltreduced tarnari

tsp onion powder

tsp ground ginger
tsp garlic powder

Combine the arrowroot with the water in saucepan

Cook over low heat
Add the remaining ingredients
untii thickened stirring frequently

HELPfrUL HINTS Serve over vegetables rice or other

grains loaves or burgers

SG
 FRUIT SAUCE

SERVINGS makes about cups

PREPARATION TIME 10 minutes need blender

bananas

orange
Tb lemon juice
apple

Peel and core the apple Peel and section the

orange Peel the bananas Combine all the in

gredients in blender and blend until smooth

Serve at once

HELPFUL HINTS Serve over waffles griddle cakes

baked millet or other cereal grains

SG
 TAMARI SAUCE

SERVINGS makes
cups

PREPARATION TIME mm COOKING TIME 10 mm

cups water
cup salt-reduced tamari
24 Tbs arrowroot
Tbs water

Place cups water and cup tamari in small

saucepan Heat to boiling Cook for minutes

Meanwhile dissolve the Tba arrowroot in Tbs
water Remove the tamari-water mixture from heat
Add the arrowroot-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 Its even good with artichokes

SG@
 LEMON SAUCE

SERVINGS makes cup

PREPARATION TIME mm COOKING TIME 15 mm

Tbs arrowroot
cup water
Tbs lemon juice

Mix arrowroot and water in small saucepan Cook

over medium heat stirring constantly until it

thickens about minutes Reduce heat to low
Cover and simmer for 10minutes Remove from heat
Add lemon juice Mix well Serve hot

HELPFUL HINTS vegetables such

This is good over

as broccoli or spinach or over steamed mixed

vegetables such as carrots onions and broccoli
Mixed vegetables whole wheat noodles and lemon

sauce make good main dish

it
 WHITE MUSHROOM SAUCE

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 30 mm

cups nut milk or rice milk
cup water
onion chopped
pkg dried mushroomssliced OR lb. fresh mushrooms
sliced
tsp tarragon
tsp dill weed
tsp thyme
cup sherry
Tbsp cornstarch or arrowroot

soak dried mushrooms in warm water for 15 minutes Squeeze

uut excess water and slice Saute onion in cup water for
minutes Add remaining ingredients except for corn
starch or arrowroot Bringto boil over low heat
stirring often Mix dornstarch or arrowroot in 1/3 cup
water Add to white sauce Continue to cook and stir
until thickened

HELPFUL HINTS This is good over spaghetti noodles or

whole grains

cAP
 CHICKEN4LESS ALA KING

SEflVJNGS

PIWPARATION TIME .15 mm COOKING mm

onion chopped
green peppers chopped
lb mushrooms chopped
3/4 cup water
3/4 cup whole wheat flour

cups nut milk or rice milk

cup water

Tbsp low sodium tamarl

jar oz pimiento chopped

In large pan cook onions green pepper and mushrooms

in 3/4 cup water for 10 minutes Pemove from heat Blend
in flour Then stir in cups nut milk cup water
and the tomari Heat over medium heat stirring almost
constantly until mixture boils and thickens Stir in

pimiento Cook and stir about minutes longer to heat

pimiento Serve hot over rice whole grains whole wheat

toast or baked potatoes
 FLOUR GRAVY

PREPARATION TIME 15 miii COOKING TIME 1520 mm

cup flour whole wheat barley garbanzo

cups water

tsp low-salt tamari

tsp minced onion
tsp parsley flakes
tsp onion powder
tsp dill weed
tsp basil
1/8 tsp garlic powder
1/8 tsp celery seed

Place 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 well 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

SG
 MUSHROOM GRAVY

SERVINGS makes about 2% cups

PREPARATION TIME 15 mm COOKING TIME 30 mm

lb mushrooms chopped
leeks sliced

2% cups water

tsp oregano
tsp thyme
Tb saltreduced tamari
Tbs arrowroot

Saute the mushrooms and leeks in cup of water

for 10 minutes Mix the
with oregano and thyme
the
arrowroot and tamari with cups water
of cold

Add to mushroomleek mixture Cook over low heat

stirring frequently until It thickens about 20

minutes

HELPFUL HINTS Serve over rice or other grains

potatoes griddle cakes waffles bean or grain
loaves or burgers or vegetables

SG
 BROWN GRAVY

SERVING Makes quarts

PREPARATION TiME hourstakes hour to cool

inbetween steps

COOKiNG lIME 45 minutes

cup water
onion Pinely chapped
cup whole wheat pastry flour
5% cups water

cup tamari soy sauce saltreduced

Heat water in large saucepan over medium heat and
aute onion for minutes until translucent
3end in the flour and stir well Cook for 34
minutes until lightly browned Remove Prom heat
CUOL

After at cool add water

is end temera Place over
medium heat Cook stirring very often until
wHttP thickens Add more water if too thick

HEYIUL tUNiS Some chopped muahrooms could be

sauleed with the onions Use as sauce for steamed
vegies grains potatoes or vegetable pie Icy
steaming your favorite vegetables serve with brown
rice and top with brown gravy Freezes well if

you prefer smooth gravy no onion or mushroom

pieces blend at high speed in blender about way
Lhrough the cooking time
 SIMPLE BROWN GRAVY

SERVINGS males cups

PREPARATION TIME mm COOKING TIME 20 mm

Tbsp whole wheat flour

cups cold water

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

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
 SPICY GRAVY

SERVINGS makes cups

PREPARATION TIME mm COOKING TIME 15 win

cups tsmatahauce
cup red Wih
tsp chili powder
Tbsp tamari
Tbsp parsley flakes
tsp thyme
3/4 tsp basil

tsp dry mustard

tsp oregano
tsp cumin
Tbsp cornstarch or arrowroot mixed in cup water

Place all ingredients except cornstarch or arrowroot and

water into saucepan Heat over medium heat Gradually
add the cornstarch mixture to the pan stirring until
thickened Serve over grains mashed potatoes or steamed
vegetables

HELPFUL HINTS little more or less cornstarch may be

used as desired depending qn how thick you want the sauce
to be

r-
 THICKENING SOUPS STEWS AND SAUCES

Using Arrowroot or Cornstarch

Make thin paste with the arrowroot or cornstarch

iii small amount of water usually to cup
One to three tablespoons of arrowroot will thicken
one cup of liquid depending on thickness desired
Cornstarch has more thickening ability so little
less will be needed for the sane amount of liquid

Bring liquid to be thickened to boil remove from

heat slowly add the arrowroot or cornstarch paste
stirring youas do so Return to heat stir until

liquid boils and thickens Serve at once

SG
 GAZPACHO

SERVINGS

PREPARATION TIME 30 mm COOKING TIME none

need blender hrs to chill

tomato juice of lemon

cups juice
onion quartered Tb- lowsalt tamari

toitiatoes peeled and Tbs wine vinegar

quartered tsp basil

tsp chervil or
greenpepper
cucumber quartered tarragon

green onions tsp ground cumin

cloves garlic

cup fresh parsley

with
Put cups of tomato juice in blender along
half of the vegetables Puree well Pour into

large jar enough to hold both batches Pour re

maining 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 fresh tomato leave

whole pierce it with fork and drop into boiling

water for 30 seconds Remove and plunge into cold

water The skin will slip off easily Makes good

first course for more elaborate dinner-or sim-

pie meal with bread or grains on hot summer

evening

so
 CHINESE VEGETABLE SOUP CJAr

SERVINGS 48

EPARATION TIME 30 mm COOKINC TIME 30 mm

10 cups water
1% cups mushroom liquid
cup low-sodium temari
cup sherry
23 garlic cloves crushed

Tbsp grated fresh ginger

pkg dried shitake mushrooms
onion cut in wedges
bunch onions cut in
green inch pieces
stalks celery sliced
lb Chinese cabbage sliced
lb buckwheat sob
sPodIe8

Pour cups hot water over the mushrooms in bowl Soak

15 minutes Meanwhile put 10 cups water in large

soup pot Add tamarl sherry ginger and garlic Bring

to boil Add onion wedges Reduce heat Squeeze
excess water from the mushrooms reserving the liquid Add

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

HELPFUL HINTS This will make complete meal for

people or first course with other Chinese food for

people

44
 CHINESE VEGETABLE SAUCE

SERVINGS 68

PREPARATION TIME 30 mm COOKING TIME 20 mm

cups assorted chopped vegetables
pkg dried mushrooms

cup inung bean sprouts

cloves garlic crushed

cup mushroom stock

cups water

cup low sodium tamari

Tbsp grated ginger root

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

Place dried mushrooms in bowl Pour cups hot water

over them Let rest for 15 minutes to soften Squeeze
out excess liquid reserving stock of
for laterthe
cup
use Cut off stems and discard Chop mushroms and
set aside Place cup water in large wok or saucepan
Add crushed garlic grated ginger and dry mustard Add
the chopped vegetables and mushrooms and saute minutes
Add remaining ingredients except cornstarch or arrowroot
Cover and simmer over low heat 10 minutes Mix cornstarch
or arrowroot in cup cold water Add to sauce and stir
until thickened

HELPFUL HINTS Serve over rice or buckwheat soba noodles

The smaller you chop the vegetables the faster will
they
cook Some good ones to use are
celery green onions
carrots broccoli green pepper round onions Chinese
cabbage and snow peas Use several kinds in various
combinations Try some asparagus when it is in season
 ORANGE SOUP

SERVINGS

PREPARATION lIME 30 minutes need blender

COOKING liME 45 minutes squash

45 mirwites soup

medium acorn or 3/4 tsp ground ginqee

butternut squash tsp tumerie
cups water tsp dry mustard
orange peeled and Tb saltreduced
sect io ned tamari

onion chopped lb lemon juice

cloves garlic crushed
lb mushrooms chopped
tsp ground cumin
tsp ground coriander
tsp cinnamon

Cut the squash in ha lengthwise and place race

down dish Bake at 375 about 45 min
on baking
slightly and scoop out insides P1ace
utes Cool
in blender with the water and the orange Puree
waLer iarqe pot add
until smooth Heat cup in
Saute for
onions garlic mushrooms and spices
15 minutes Add the pureed squash mixture to the

Mix well Cook over low heat- about 30 mis

pot
utes Serve hot

so
 ONION SOUP

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 60 mm

cups water or vegetable stock
onions chopped or sliced

cup water
Tbs saltreduced tamari

ponal
tsp dry mustard
dash of thyme
tsp garlic powder

Saute onions in cup water Cook them about 15

minutes until soft and tender Add cups water
or vegetable stock and bring to boil Reduce
heat to tow Add tamari Simmer covered for at
least 30 minutes before serving The longer it
cooks the more flavor it will have

HELPFUL HINTS Double the recipe and freeze some

for another day

so
 GRAIN SOUP

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 1% hrs

10 cups water
cup uncooked brown rice or barley
onion chopped
carrots chopped
stalk celery chapped
cloves garlic cru5hed
Tbs saltreduced tamari
Tb parsley flakes
tsp thyme
tsp sage

Place 10 cups water in large pot add the uncook

ed grain Simmer covered for 30 minutes After
the grain has cooked minutes add the chopped
for 30

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 combination could also be

used such as cup rice and cup barley

so
 POTATO SOUP

SERVINGS

PREPARATION TIME 30 mm COOKING TIME hrs

medium jmtatdes peeled

cups wat6F
medium onions chopped
leeks sliced or bunches green onions sliced
cup water
Tbs dill weed

Lsp caraway seed

tsp Vegit optional

Cut potatoes into large chunks Cook in cups of

water until tender about 3045 minutes Drain off
and reserve cups of water Mash the potatoes
with the remaining water either with an electric
beater or by hand Add the cups of reserved po
tato water back to the
pot with the mashed potatoes
Stir well Cook onions and leeks or green onions
in cup water for 15 minutes Add tb potato mix
ture Add seasoningst Cook over low heat about
30 minutes to blend flavors Stir occasionally

HELPFUL HINTS One Tb low sodium tamari may be

used in place of the Vegit if desired Add more
water if necessary or if you prefer thinner soup

soj
 SWEET POTATO SOUP

SERVINGS 68

TIME 15 nun COOKING TIME 1% hrs

PREPARATION

cups water
medium sweet potatoes or yams

carrots sliced thinly

medium onion chopped

bay leaf

Tbsp tarnari
Tbsp lemon juice
tsp paprika

sweet and cut them in chunks

Peel the potatoes
Add the
Place cups water
in large soup pot
the oniun and the bay leaf
the carrots
potatoes
simmer over low heat ahout hour Add
Cover and
the tamari lemon juice andpaprika Sirirner

for 15 minutes longer Serve

II
 HOT YAMMY SOUP

SERVINGS

PREPARATION TiME 30 mm COOKING TIME 30 mm

onions sliced
cloves garlic crushed
stalks celery chopped
cup chopped green beans
cups chopped peeled yams or sweet potatoes or winter
squash
cups water

cups cookS garbanzo beans optional

large tomato chopped
Tbsp low-sodium tamari
bay leaf

tsp paprika
tsp turmeric
tsp basil
1/8 tsp cinnamon
1/8 tsp Tabasco sauce optional

Place onions garlic celery green beans and yams in

large soup pot with cup water Cook over medium heat
about minutes Stir occasionally Add the remaining
ingredients Bring to boil reduce heat cover and
simmer aver low heat for 20 minutes

HELPFUL HINTS If you dont have any green beans try

cup of peas or chopped green pepper Try carrots in place
of yams
 QUICK EASY LENTIL SOUP

cups waLer

cups lentils
chopped onion
tsp curry powder
cups crIoked rice

Start by cookihg oyer low heat the lentils

and onion in the .water for about 60 minutes
Add the curry powder and the rice and cook 30
minutes longer

BARLEYMUSHROOM SOUP

cups water

cup barley
chopped onion
cloves garlic pressed
TbJow_sait tamari
31b cooking sherry optional
lb fresh mushrooms sliced

Place cups water in large soup pot Add barley

onion garlic and Lamar Cook over low heat for
hour until barley is tender Add sliced mush
rooms and optional sherry Cook 15 minutes
longer0 Serve hot
 EASY CURRIED LENTIL DR PEA SOUP

SERVINGS

PREPARATION lIME mm COOKING TIME hour

10 cups water

cups lentils or green split peas

chopped onion

tsp curry powder

cups cooked rice

bcart by cooking over low heat the lentils and onion

or split peas and onion in the water for about 60 minutes
Add the curry powder and the rice and cook 30 minutes

longer

HELPFUL HINTS Makes great cold sandwich spread

It
 BUTCHS BEAN SOUP

SERVINGS 1214

PREPARATION TIME 10 mm COOKING TIME hours

hr rest time
quarts wator
cups Great Northern beans

cup small white beans

34 onions chopped
cup lentils
cup split peas
cup barley
tsp herb seasoning mix

tsp curry powder

Begin by placing the white beans both kinds

in the qts of water along with the chopped
onions Bring to boil remove from heat and
let rest hour Return to heat and simmer for
hours Then add lentils peas and barley and
spices Cook for longer
hour This recipo
makes large amount of soup

Keeps well in refrigerator reheats well also

freezes well Makes good sandwich spread
 NAVY BEAN SOUP

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 3-4 hrs

Begin soaking beans early

cups navy beans

cups water

onions chopped
stalks celery chopped

bay leaves

tsp1 sage
tsp oregano
tsp Bakon Yeast added just
before serving

or
Put beans and water inlarge pot Soak overnight
from heat let rest hour
bring to boil remove
for Bakon
Add onions celery seasonings except
heat covered for about
Yeast Simmer over low

hours Add Bakon Yeast mix in well serve

HELPFUL HINTS Can be made in slow cookerwill

about hours on high or 10-12 hours on low
take

Try tsp pure vegetable seasoning

For easier mixing of Bakon Yeast dissolve in

cup of hot water Then add to soup

 BARLEY SOUP

SERVINGS 68

PREPARATION TINE 20 sin COOKING TINE hrs

cups water
3/4 cup barley
tsp dill weed
tsp ctaiin optional
large onion chopped
lb mushrooms sliced
lb cabbage coarsely chopped
Tbs chopped parsley
bay leaf

Put barley water onions arid seasonings in large

pot Cover and simmer soup about hours The last
30 minutes of cooking time add the mushrooms and
the cabbage Add more water if necessary

HELPFUL HINTS Try tsp vegetable seasoning or

try some thyme
 MARYtS MINESTRONE

SERVINGS 810

PREPARATION TIME 30 mm COOKING TIME 45 mm

large onion chopped

cup chopped celery

clove garlic minced
large 28 oz can tomatoS

cups water
chopped carrot
cup
chopped zucchini
cups
cups shredded cabbage
cut in inch pieces
cup green beans
beans kidney garbanzo or white
cups cooked
tsp basil
tsp1 crumblc1 sage
tsp chervil

bsp parsley flakes

cup whole wheat pasta

cup frozen peas

cups chopped spinach or pkg frozen chopped spinach

In pot saute onion celery and garlic in cup

large
minutes Add tomatoes and crush gently
water about
water and to boil Add carrots zucchini
Add bring
beans cooked beans and herbs Cover and
cabbage green
simmer for 20 minutes Add peas spinach and pasta
and simmer about 15 minutes longer
Bring to boil cover

the and heated

HELPFUL HINTS May be made early in day

serving Freezes well

just before
 LENTIL SOUP II

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 60 mm

cup lentils

cups water

onion chopped
stalks celery chopped
carrots chopped
1/3 cup barley
can lb tomatoes

tsp marjoram
tsp thyme
Tbsp tamari optional

Place ell the ingredients in large soup pot

Cover and cook over low heat about hour

HELPFUL HINTS Easy to reheat Freezes well

Brown rice may be substituted for the barley

PA
 LENTIL SOUP

SERVINGS 810

PREPARATION Tilt 30 mm COOKING TIME 60 Thin

--4--

small p2tatods chopped

cups uncooked lflls
water 1/3 cup bailey
10 cups
carrots sliced Tbsp parsley
bay leaves
celery staik chopped

onions chopped tsp cumin

Combine all ingredients in soup pot and cook

the lentils are sort about hour Remove

until

bay leaves before serving

HELPFUL HINTS Brown rice may be substituted for

Freezes wellsave eome for busy day
the barley
 PEA 501W

SERVINGS 810

PREPARATION TIME 45 ioin COOKING TIME hrs

cup split green peas tsp basil

cup barley tsp thyme
cup dried limo beans carrots chopped
810 cups water potato chopped
onions chopped celery stalks chopped
bay leaves cup parsley chopped
tsp celery seed

Begin by placing peas barley and lies beans in

large soup pot with cups or water onion bay
leaves and celery seed Cook over low heat
covered for about 14 hours Then add the remain
ing vegetables and seasonings and cook for about
45 minutes longer Add more water if necessary

HELPFULHINTS Can also be made without lime

beansincrease to Freezes
split peas cups
well

so
 VEGETABL SOUP

SERVINGS 8la

PREPARATION TIME 30 mm COOKING lIME 45 mm

10 water cup tamari salt-
cups
po6tjuie cut in reduced

medium sized chunks tsp basil

carrots sliced tsp thyme

onions sliced tsp oregano

tsp cumin
zucchini chopped
tsp dill weed
mediua size
23 tomatoe$ chopped Tb parsley flakes

cloveWárlic crushed

tsp onion powder

bup string beans
cut in in pieces

Place 10 cups water in large pot Add chopped

vegetables Bring to boil Add seasonings

mediumlow heat about 45 minutes
Simmer over
in place of
Variations Use cups tomato juice

cups water Add cooked grains or spaghetti

noodles to about 15 minutes before end of cook

pot
ing Lime such as cooked brown rice cup or
broken whole wheat spaghetti
barley cup or cup

HINTS Other also be used

HELPFUL vegetables may
listed above
in addition or in place of the ones
Try cup fresh or frozen peas cup rresh or
frozen corn green pepper chopped sliced leeks
added the
sliced mushrooms or some chopped spinach
last minutes of cooking time
 QUINTABEAN SOU

SERVINGS makes 12 cups

PREPARATION TIME mm COOKING TIME bra

cup pinto beans tsp celery seed

cup kidney beans cup black beans

cup lima beans cups water
or white beans cup yellow split peas
cups water or lentils
onions chopped tsp dill weed
bay leaves tsp1 cumin
tsp1 basil

tsp paprika

Place cups water in large soup pot Add pinto

kidney and ilma beans onions bay leaves basil
paprika and celery seed Cover and cook over low
heat for hour After hour add the black beans
and cups water Continue to cook for another hour
Then add the the dill
split peas or lentils and
cumin Add more water if soup is too thick Con
tinue to cook for morehour Serve hot with
bread for complete meal

HELPFUL HINTS This also makes delicious stew

During the last hour of cooking when the split
peas are added you may add chunks of vegetables
such as potatoes carrot cup green beans
Then hour before serving add some chopped
zucchini and chopped spinach or cabbage this
Try
in slow cooker Combine all the ingredients in
crock pot except use only 10 water
cups Cook
on low about 1012 hours On high 56 hours

so
 COUNTRY SOUP

SERVINGS 8lu

TIME Bean soaking time hour

PREPARATION

TIME hours
COOKING

cup white navy beans

10 cups water
crushed
cloves garlic
onions chopped
stalks celery chopped

potatoes chopped

carrot sliced

leek sliced optional

l6oz canoni2tO
cdñfsely chopped
2cupS cabbage maca
vegetable elbows or whole wheat
cup uncooked
elbows
roni or spinach

water
washed beans in pot with 10 cups
Place Remove
minutes
boil and simmer for
Bring to Return to heat
let rest for hour
from heat and hour Add
and simmer for
bring to boil cover
carrots leeks and
potatoes
onion garlic celery Add cabbage
Simmer for 30 minutes
tomatoes 30
easoning5 Simmer another
elbows and
vegetable are tender
until beans and vegetables
minutes or

pMD
 WI-IDLE WHEAT SAUCE

SERVINGS makes cups

PREPARATION TINE minutes COOKiNG TIME 15 mm
For Basic Sauce cup whole wheat flour
cups water

Seasonings

tsp basil
tsp basil
tsp dill
tsp marjoram
tsp cumin
tsp tarragon
tsp thyme
tbsp tamari
tsp oregano tsp onion powder
tsp sage 1/8 tsp tumeric
Place flour in dry saucepan over medium heat
Stir for minutes Remove from heat
add the Gradually
water stirring with wire wisk to blend
well Return to heat cook over low
heat Stirring
occasionally until thickened Add seasonings as
desired

HELPFUL HINTS This makes good substitute for

white sauce By varying the seasonings used the
sauce takes on different flavor for different
uses
 TOMATO-ONION SOUP

SERVINGS makes about cups

PREPARATION TIME 30 mm COOKING TIME hrs

onions diced large tbmatods chopped

sliced Tbs chdpped parsley

leeks thinly
if leeks are un tsp thyme
bay leaf
available use one

more onion tsp basil

garlic clove pressed Tb tamari

cups water

Saute onions leeks and garlic in cup water until

transparent about 15 minutes Add the remaining

of water tomatoes
the parsley thyme and
cups
leaf low heat for
the bay Simmer covered over
simmer for 30 minutes
60 minutes Remove cover
longer

HELPFUL HINTS Great with fresh homemade bread

complete meal
salad for large can
Add green
of tomatoes 28 oz may be substituted
for the

fresh tomatoes
 VEGETABLE BEAN SOUP

SERVINGS 810

PREPARATION TIME 45 miii TIME

COOKING bra

cup dried kidney beans 23 pmatoes cut in

cloves garlicpressed wedges
onion--chopped cup chopped parsley
potatoes tsp celery seed
carrot
tsp marjoram
zucchini tsp basil
lb green beans tsp oregano
leeks
lb cabbage savoy is best
1/3 cup long grain brown rice
or cup broken whole
wheat spaghetti

Place beans in pot with quarts water Bring to

boil remove from heat and let rest hour Then
add chopped onion and
garlic simmer for hours

Chop potatoes in large chunks do not peel Slice

carrots inch and zucchini inch thick scrub
do not peel Slice leeks and cut beans into inch
pieces Add to soup pot along with seasonings
Simmer for hour longer

Thinly slice cabbage and add to soup along with rice

or spaghetti Simmer another 20 minutes Add more
water if too thick Add tomato wedges for the last
10 minutes just before serving

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

so
 SOUPS

General Hints

Your soup recipes can be varied by adding

grains

Use more recipe calls for and

water than
add some rice or barley 30 minutes before

serving about 1/3 cup grain to cups water

By adding tomatoes or tomato juice to soup

the flavor is changed to tbmatobased soup

To adapt other recipes try

when oil is called for use water instead
for sauteing
when chicken or meat broth is called for
use water or vegetable stock instead
Most recipes adapt very nicely to this style
of cooking

Add long cooking vegetables about hour be

fore soup should be finished Add medium

cooking vsgetables about 30 minutes before

Add quick cooking vçiès about 10 minutes
before serving Th1s1l bring out the best
flavor of the vegetabIes without allowing them
to get soggy

Soupe usually can be madk early in the day and

reheated Good for busy days or those days
when youre not sure just when the family will
be horhe for dinner With bread or rolls and

salad you have complete meal

Soups freee well in individual servings

 BREAD STUFFING

SERVINGS 68

PREPARATION TIME 90 minutes COOKING TIME lA hrs

loaf whoi6 wheè bread tsp thyme

cups water tap marjoram
onions chopped tsp sage
2-3 ataks celery chopped 3j tsp rosemary
tbsp dried parsley tbsp low sodium
tamer sauce

Cube the bread place on baking sheet and toast in

300 degree oven for 15 minutes Combine the it
maining ingredients in saucepan bring to boil
and cook ror 15 minutes Put the toasted breed cubes
bowl add the cooked liquid and toes
we
into large
Cover with lid or pleth for 15 minutes to
Hbsorb moisture
lake at 550 degree in covered dish for hours
or stuff into large winter squash that has been
pta-baked for 1530 minutes Bake stuffed squash
for 1% hours

IILLPFIIL FlINTS To stuff large winter squashcut

of the lop and save for cover Clean out seeds
and stringy portion Place in large roasting pan
with one inch of water covering the bottom Pre
bake at 350 degree for 1530 minutes depending on

size Place bread stuffing inside cover with top of

squash return to oven and bake at 350 degree for

hours Be sure to keep some water covering the

bottom or the pan while baking
 BRYANT

SERVINGS

PREPARATION TIME 20 mm COOKING TIME 60 mm

cup onions chopped
cloves garlic crushed
tsp curry powder
3/4 tsp cinnamon
1/8 tsp cloves
3/4 cups water
carrots thinly sliced
cauliflower broken into flowers
cup peas fresh or frozen
tortito chqpped
cup IäiTsins

cup raw brown rice

In large pan cook onions and

garlic in cup water
for minutes Add curry cinnamon and cloves cook
minutes Add the remaining water carrots cauliflower
raisins and rice Bring to boil Cover reduce heat
and simmer about 40 minutes Stir in tomatoes and peas
Cook an additional 15 minutes Serve hot
 CRAINY MUSHROOMS

SERVINGS 6-8

PREPARATION TIME 30 mm COOKING TIME 30 mm

need cooked grains

onion chopped
cloves garlic crushed
lb fpushrQqms chopped
Tbsp parsley flakes

cup water
bread crumbs
cup
cup
Tbsp tamari
tsp marjoram
tsp rosemary
tsp egg replacer mixed in Tbsp water
cups cooked grains riOs barley bulgIt7

In large pan garlic mushrooms and

cook onions
parsley in cup water for 10 minutes Add bread crumbs

sherry tamari and herbs Mix well Remove from heat

In 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 lightly oiled casserole dish and bake at 325

for 30 minutes

HELPFUL HINTS This is good as plain grain casserole

or it for vegetables It is
may be used as stuffing
also good with one of the variations of nutty gravy over
the top try
 CORNMEALRICE PATTI ES

SERVINGS 68

PREPARATION TIME 15 mm COOKING TIME 40 mm

need precooked rice

cup corrincal

cup water
Tbo garbanzo flour

cups cooked brown rices

Mix cornmeal and flour boiling water

Add cup
Stir to mix until water is absorbed Add the cook

ed rice Mix well Moisten hands with water

Using about mixture flatten it into

cup of

patty with your hands Place on dry baking sheet

Repeat until all mixture is used moisten hands as

to prevent sticking Bake at 3750 about
necessary
40 minutes

HELPFUL HiNTS Makes large or small patties

Good with ketchup or gravy
 SAFFRON BROWN RICE

SERVINGS variable

PREPARATION TIME mm COOKING TIME hr

cup raw brown rice

cups water
Tb lemon juice
tsp saffron

Propare the rice as directed in the recipe for

plain Brown Rice When the water begins La boil

add the lemon juice and saffron then reduce heat
cover and proceed as directed This can also be
made in 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 flavored

dishes

SD
 BROWN RICE

4i3 CSERWINGS

PREPARATION TIHEt 11 mini COOKING TIME6dt

I.
onion finely chopped
cup water

cup raw brown cict

cups water
Tbsp tamari
tap basil
tsp marjoram
tsp thyme
tsp curry powder

Place onion and

chopped cup water in medium
saucepan Cook over medium heat about 10
riutee Add brown rice the remaining water
the tamari Stir to mix well to
Bring
boil Add the remaining ingredients stir lower
heat cover and simmer over low heat about 45
minutes Let rest in covered for 15
pan
minutes before serving

HELPFUL HINTS Makes good side dish to serve

with vegetables of your choice
 POTATO PANCAKES

SERVINGS makes good-sized pancakes

PREPARATION TIME 30 miii COOKING TIME mm

raw onion grated
large potatoes grated not necessary to peel
scrub well
lbs whole wheat flour
lbs water
lbs parsley chopped

Mix all the ingredients in bowl Lightly oil

griddle heated to 325 Ladle on to griddle

flattening slightly Cook about 8-10 minutes on
first side turn and cook an additional 58 minutes

HELPFUL HINTS Serve with applesauce Goes well

with colorFul vegetable

SD
 MASKED POTATOES

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 30 mm

medium and cut into chunks

potatoes peeled large
medium onion
chopped
cloves garlic crushed
Tb parsley flakes
tsp basil

tsp thyme

Place potatoes onions garlic and spices in large

saucepan Add water to cover Bring to 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 with electric mixer until smooth1

HELPFUL HINTS Serve with gravy or sauce Also

good plain Use to top the Peasants Pie for

change in flavor Save remaining cooking liquid to

use in gravy recipes

SD
 SCALLOPED POTATOES

SERVINGS

PREPARATION TIME 3D mm COOKING TIME hours

10 medium potatp.ds peeled and sliced

onions thbpped
cups nut milk or rice milk
paprika
oepper optional

Layer the potatoes and onions in large casserole dish

Sprinkle with paprika and pepper on each layer if
desired Pour the nut milk over the potatoes and onions
Sprinkle top with paprika and little Bake
pepper at
3750 for hours
 VEGETABLE PIE

SERVINGS

PREPARATION TIME 60 min COOKING TIME 45 mm

recipe for piza crust recipe found in hook
cups mixed vegetables cut in large chunks or slices

potato carrot broccoli cauliflower onion

zucchini
lb mushrooms sliced

cup water
Tbsp whole wheat flour

cups nut milk or rice milk

Tbsp lowsodium tarnari
Tbsp parsley flakes
tsp rosemary
tsp thyme
tsp tarragon
dash pepper

Prepare pizza crust from recipe and prebake for 10

minutes Set aside Steam chunked or sliced vegetables

about 15 minutes while preparing sauce Cook mushrooms
in cup water for minutes Add flour Mix well
Stir in the nut milk and seasonings Cook and stir until
thickened Place steamed vegetables into pie crust
Pour sauce over them Bake at 35Q0 for 45 minutes
 TOMATO SCALLOPED POTATOES

SERVINGS

PREPARATION TIME 20 mm COOKING TIME hpurs

cups peeled and

slicedtoes about
onion chopped
cup corn kernels or sliced carrots
cup tomato sauce
lcupwater
Tbsp wholewheat f1our
Tbsp lowsodiJñIthari

..ayer potatoes onions and chosen vegetable in large

casserole dish Combine the remaining ingredients stir
ring well to mix flour Pour over potatoes and vegetables
Cover and bake at 3750 for hours Uncover and bake
for 15 minutes longer to form crust on the top if de
sired

HELPFUL HINTS This may also be made in microwave oven

It will take about 20 minutes on high power
 MEXICAN ZUCCHINI

SERVINGS 6-8

PREPARATION TIME 30 mm COOKING TIME 60 mm

medium zucchini thinly sliced

large carrot coarsly grated

medium onion chopped
stalks celery chopped
medium green pepper thinly sliced
medium tomatoes sliced

Sauce cup mild green chili salsa

tsp dried basil

clove garlic crushed

tsp prepared mustard

Prepare vegetables as directed and layer into

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 for 45

minutes Remove cover and bake for 15 minutes

longer

HELPFUL HINTS Serve with grains such as brown

rice or bulgar wheat
 GOLDEN POTATO

SERVINGS

TIME 10 sin COOKING TINE 5055 mm

PREPARATION

medium potatoes scrubbed

white or red rose
use salad potatoes
they
do not use russet or baking potstoes
will get too mushy and stick to pan

into inch
Preheat oven to 3750 Slice potatoes
them on lsrge baking sheet do not
slices Lay

grease it Bake at 3750 for 40 mmnutee remove

turn the potatoes over and

baking sheet from oven
for an additional 1015 minutes
return to oven
be brown when done
They will golden

lovers in your
HINTS Good for the potato
HELPFUL
homemade ketchup gravy or
Serve with
family
them like thick french fries
plain Try cutting
for variety

SD
 BROILED ZUCCHINI

SERVINGS

PREPARATION TIME mm COOKING TIME 12 mm

zucchini cut in half lengthwise
Vegit or Pure Vegetable Seasoning sprinkle
little over the halved zucchini

Preheat oven to broil Place halved zucchini on

broiler or other dish
pan baking Broil inches
from heat about 12 minutes Serve plain or with
sauce

SD
 ZUCCHINI STOVETOP CASSERDLE

SERVINGS 46

PREPARATION TII4E 15 mm COOKING TIME 15 win

medium zucchini thickly sliced

potoe chopped
celeff stalks sliced

green onions sliced

tsp basil

tsp oregano
tsp low sodium tamari

cup tomato sauce

In large saucepan saute the onions and celery in cup

water about minutes Add the remaining ingredients
Stir gently to mix Cover and cook over mediumlow heat
until tender about 30 minutes
 VEGETABLE MELANGE

SERVINGS 46

PREPARATION TIME 15 mm COOKING TIME 15 mm

34 green or yellow summer sqiJsLsF

onion sliced

green pepper sliced

34 tornates cut in quarters
cup wiEer

tsp grated ginger root or

tsp ground ginger

Slice squash into inch slices Place in large pan wiL1

onion and green peppers Add cup water cook and stir
over medium heat about minutes Reduce heat to low
cover and cook an additional minutes

Add the ginger and the tomatoes Cook and stir few
minutes until tomatoes are heated through Serve hot
 SWEET SQUASH PIE

SERVINGS 68

PREPARATION TIME 30 rain COOKING TIME 45 mm

begin hour ahead need to cook squash

acorn squash
tbsp optional
honey
cup raisins optional
tsp cinnamon
1/8 tsp allspice
1/8 tsp ground cloves

1/8 tsp mace

Cut squash in half length wise Scoop out seeds and

Place in baking dish with inch of

stringy portion
water in bottom Cover Bake about hour at 3590

neel and cut squash into large chunks In large sauce

heat inch of water boiling
to Add squash chunks
Cover1 Reduce heat to medium Cook 1520 minutes until

tender

Plade cooked squash in blender jar Add spices and op

tional honey if desired Puree until smooth Place in

baking dish stir in optional raisins if desired

Bake at 350 for 45 minutes

HELPFUL HINTS This may be prepared ahead and placed in

the oven just before dinner This is favorite with

children Use chopped dates instead of the raisins

c1U5 -L
 SQUASH DINNER PIE

SERVINGS 68

PREPARATION TIME 30 attn COOKING TIME 45 mm

begin hour ahead need to cook squash

acorn squash
onion chopped
tbsp low sodium tamari
paprika

Cut squash in half length wise Scoop out seeds and

stringy portion Place in baking dish with inch of

water in bottom Cover and bake about hour at 35Q0 OR

peel and cut squash into large chunks In large sauce

pan heat inch of water to boiling Add squash chunks
Cover Reduce heat to medium Conk 15-20 minutes unti

tender

In meantime saute
the the onion in cup water about 10

minutes Place cooked squash and onion in blender jar

Add tamari Puree until smooth Place in
baking0dish
with bake for 45 minutes at 350
Sprinkle paprika

HELPFUL HINTS This dish nay be prepared ahead and placed

in the oven just before dinner
 BAKED WINTER SQUASH

SERViNGS 46

PREPARATION TIME 15 mm COOKING TIM 60 mm

mediumsized squash butternut is great

lbs applesauce
lbs honey
Tbs molasses
lbs orange juice
1/B tsp ground ginger
tsp ground cinnamon

Peel squash Cut squash into slices about inch

thick Lay in baking dish1 Mix remaining ingred

ients Pour over squash Bake at 3500 for 60

minutes covered
 STUFFED PUMPKIN

SER-VTNS Afl

PREPARATION TIME 15 mm COOKING TIME hrs

need prepared bread stuffing

medium pumpkin or large winter squash

recipe of bread stuffing

Cut off the top of the pumpkin or squash and save For

cover Like
you were going to make jackulantern
Clean out seeds and stringy portion Place bread stuffi

inside cover with top of squash Place in large roas ig

with inch of water covering the bottom of pan Bake

pan
at 35Q0 for hours

HELPFUL HINTS This makes good main dish for festive

meal Serve with mashed pntatoes gravy assorted steamed

vegetables and bread or salad

 COLORFUL MASHED POTATOES

SEflVNC5 46

PREPARATION TIME 20 win COOKING TIME 30 mm

medium potatoes peeled and cut into chunks
large
3-4 medium carrots cut into chunks
1arge

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

Place potatoes and vegetables into large saucepan

There should be about cups of the vegetable chosen
dd water to cover Bring to boil Cover and cook over
.edium heat about 30 minutes Drain and the
reserve cooking
liquid Add cup cooking liquid back to the pot Beat
by hand or with electric mixer until smooth

HELPFUL HINTS This makes either beautiful yellow or

green mashed potato Children love them Save remaining
cooking liquid to use in soup or sauce recipes
 SIMPLE BAKED EGGPLANT

SERVINGS

PREPARATION TIME mm COOKING TIME mm

large eggplants
large tomatoes sliced

oregano
basil

Cut inch rounds and place on baking

eggplant into0
Bake at 400 for about minutes Watch Lhem
pan
so they get too brown
dont Turn over spinkle with

little basil and oregano if desired and place

tomato slice or two on each Return to oven and bakeS

an additional 67 minutes

HINTS This makes good vegetable side dish

HELPFUL
very good cold
It is also For something special

with Oriental Tomato Sauce recipe found else

serve
where in book
 EGGPLANT CREOLE

SERVINGS

PREPARATION TIME 30 mm COOKING TIME 30 mm

eggplants cut into chunks
onions chopped
green peppers chopped
cloves garlic pressed
cups canneq tdmatàes
Tbsp lowsoffium tarnari

tsp basil
tsp thyme
cup whole wheat bread crumbs

Saute onion garlic

green pepper and eggplant in cup
water for minutes
Add tomatoes breaking them with
up
fork Stir in seasonings Cook until eggplant is tender
about 20 minutes Place this mixture in large baking
dish Sprinkle with the bread crumbs Bake at 35Qo for
30 minutes

.t7
 RA TAT QUILL

SERVINGS

PREPARATION lIME 20 mm COOKING TIME 61 mm

or longer

large onions

green peppers
long eggplant or large round type
zucchini

cups tomato suce

tsp basil

tsp oregano
34 cloves garlic crushed

bay leaves

Chop onion cut green pepper into inch pieces

Saute in cup water for minutes Slice egg
plant into inch slIces cut zucchini in half the

long way then slice into inch slices Add to

onion and green pepper Saute few minutes lon

ger Add tomato sauce and garlic and spices
Cover and cook over low heat at least hour un
til vegetables are well cooked

HELPFUL HINTS This isgood made ahead and cooled

then reheated this allows flavors to blend May
be made day or two ahead Serve over flat nood
les whole wheat or spinach or brown rice or

bulqar wheat

7/p
 STEAMED BROCCOLI

SERVINGS

PREPARATION TIME 10 mm COOKING TIME 15 mm

lb broccoli
amount may vary depending on size of servings and

number of people being served

Wash broccoli Cut into spears Cut off tough lower end
of stalk and discard Slice the rest of the stalk into
thin slices inch so it will steam as quickly as the

Wash the leaves remove their stems and steam

spears
leaves along with the rest of the broccoli

lace in steamer basket over inch of water Bring water

.o boil Cover and reduce heat to medium-low Continue

to steam for 15 minutes Serve with lemon wedges or lemon

sauce
 HERBED GREEN BEANS

SERVINGS

PREPARATION TIME 10 mm COOKING TiME 20 mm

lb fresh green beans

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

Wash and trim beans Cut into inch pieces Place

in pot with steamer basket and aboutcups water
under the steamer basket Steam until crisp

tender about 20 minutes Combine the herbs in

small bowl When beans are done drain off water
place in serving bowl Add the herb mixture toss
beans lightly to cost with mixture Serve at once

SD
 CHINESE PEAS AM MUSHROOMS

SERVINGS

PREPARATiON TIME 15 nun COOKING TIME 15 mm

lb Chinese peas washed and ends trimmed

lb mushrooms sliced
Tb twaari

cup water

Saute Chinese peas in the water

the and tsiiari for

10 minutes Add sliced mushrooms Cook an addi

tional minutes Serve at once

HELPFUL HINTS Peas and onion slices are also

good Try mushrooms and onion slices too

SD
 SWEETSOUR VEGETABLE SAUTE

SERVINGS 6-8

REPARATION TIME 30 mm COOKiNG TIME 25 mm

cup chopped green onions
cup lowsodium tamari
cup water

Tbsp sherry
Tbsp grated ginger
garlic clove crushed
tsp vinegar
tsp honey
Tbsp cornstarch
810 cups assorted chopped or sliced vegetables
see suggestions below

Combine all ingredients except the assorted vegetables

Mix well Set aside In large pot or wok saute the
getables in cup water Start with long cooking
vegetables After 15 minutes add the quick cooking veg
stables and the sauce stirring well Continue to cook
and stir about iO minutes longer Serve brown
over rice
or other whole grains

HELPFUL HINTS Less ginger may be used if desired

Start with tsp add more as desired
Vegiteble suggestions Long cooking onions carrots
celery cauliflower broccoli snow peas Quick cook
ing zucchini mushrooms bean sprouts Chinese cabbage
green onions tomatoes

ft
 DRIED MUSHROOM VEGETABLE SAUTE

SERVINGS

PSEPARATION TIME 30 mm COOKING TIME 15 nun

dried mushrooms
root
tsp grated ginger

green onions chopped

thinly sliced vegetables
cups
mushroom stock
cup
Tbsp lowsodium tarnari
Tbsp sherry or rice vinegar
tsp honey optional
cornstarch
Tbsp arrowroot or

bowl Pour boiling water DVCT

Place mushrooms in clip

them Soak for 15 minutes Squeeze to remove excess

water Cut off the tough stems and discard Chop mush

and set aside Reserve stock In wok or large

rooms
onions
heat 1/3 cup ginger and green
of wator Add
pan Re
Cook and stir for minutes Add sliced vegetables
minutes until vege
duce heat cover and steam shout
Add chopped mushrooms Mix mushroom
tables are tender
arid optional honey if
stock tamari sherry or vinegar
Mix well Simmer for 12
desired Add to vegetables

minutes Mix arrowroot or cornstarch with Tbsp water

Cook and stir about minute until
Add to vegetables
noodles May be
sauce thickens Serve hot over rice or

served as vegetable side dish

 WICKED MUSHROOMS

SLRVINGS 2-4

PREPARATION TIME 15 minutes

COOKING TIME 60 minutes

lbs
mushrooms cuL in quarters
onion chopped
green pepper cut in medium chunks
cups water

bay leaves
tsp thyme
tbsp tamari
cup burgundy wine

cup omatd paste

tbsp prs1ey flakes
Fresh ground pepper

Put cup water in large cooking pot Add the

chopped onion hay leaves thyme Saute about
minutes Add chopped green pepper mushrooms
Continue cooking for about 10 minutes

Add the remaining water tamari wine tomato

paste and parsley Add few twists of fresh
ground pepper if desired Simmer slowly over
low heat for at least 60 minutes until the liquid
becomes thick sauce Remove bay leaves Serve
very hot over brown rice

HELPFUL HINTS Will serve people as main

dish when used as topping over rice As side
dish with rice it should serve people
 HEATHERS MuSHROOM DELIGHT

SERVINGS makes about cups SGLICO

PREPARATION TIME 20 miii COOKING TIME 15 mm

pkg dried mushrooms Shitake

round onion chopped
bunch green onions chopped
cloves garlic crushed

tbsp grated fresh ginger root

cup sherry
1/3 cup low sodium tamari
cup mushroom stock
cups water
1/3 cup cornstarch or arrowroot

Place mushrooms in bowl Pour cups boiling water ove

them Soak for 15 minutes Squeeze to remove excess 4r
Cut off tough stems and discard Chop mushrooms into bite
sized pieces Set aside Strain and reserve IL
cup mush
room stock

Place chopped round onion in saucepan with cup water

Saute for minutes Add chopped green onion and chopped
mushrooms the garlic ginger sherry and tamari Mix
well Add the mushroom stock and water Heat to boiling
stirring frequently

In separate bowl mix the cornstarch or arrowroot in

cup water Add to sauce Continue to cook and stir until

thickened Serve over whole grains
 MEDITERRANEAN MUSHROOMS

SERVINGS 6B

DREPARAIIfJN TIME 25 mm COOKING TIME 25 mm

large onion sliced

leek sliced
carrots sliced

celery stalks sliced

clov.ss garlic crushed

kmat..bes cut into wedges

cuwhite wine

Tbsp parsley flakes

Tbsp thyme leaves

bay leaf
fresh ground pepper optional
lbs mushrooms

Tbsp arrowroot or cornstarch

repare mushrooms by cleaning and removing stems Leave

hole if they are small otherwise cut in half4 Set
aside In large pot saute the onion leek carrots
celery and garlic in cup water for 10 minutes Stir
in wine tomatoes and seasonings Bring to boil lower
heat and add prepared mushrooms Simmer over medium
low heat for 10 minutes stirring occasionally Mix
arrowroot or cornstarch with 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 very good cold
as an appetizer

HELPFUL HINTS 5ave 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
 MILD MIXED VEGETABLE CURRY

SERVINGS 60

PREPARATION TIME 30 mm COOKING TIME 45 mm

onion sliced

apple peeled and chopped

clove garlic crushed

tsp grated ginger root

tsp mustard seeds
tsp turmeric
tsp ground cumin
tsp ground coriander
1/B tsp chili powder

cups waLer

tsp lemon juice

pptaL5s peeled and chopped

canot sliced

to.mflo chopped
head cauliflower cut into flowers

eggplant chopped

cup peas
cup raisins

and
large pot saute onion apple garlic
In ginger
for minutes Stir in the spices cook
in cup water
and stir for minutes Add cup water bring
to boil
until sauce thickens slightly Mix
stirring constantly
in lemon juice carrots and tomatoes
Add potatoes Cover

and cook for 10 minutes stirring occasionally Add caul

Continue to cook 10 more minutes
iflower and eggplant
Add and raisins cook 10 more minutes Serve hot
peas
over rice

HELPFUL HINTS This is mild rather sweet curry Its

also good cold as salad

.L

1%
 BOILED DINNER

SERVINGS

PREPARATION TIME hour COOKING TIME hours

onions chopped
stalks celery chopped
leeks sliced
cloves garlic crushed

large can Jomatoe 28 oz

bay leaves
lemon sliced
tsp tarragon or marjoram
quarts water

quarts prepared vegetables selection of long-cooking

and quickcooking vegetables see suggestions under hints

mbine all ingredients except the quarts prepared

vegetables in large soup pot Bring to boil reduce
heat and simmer for hour
prepare the vege
Meanwhile
tables Longcooking vegetables should he left in very
large pieces Quickcocking vegetables should be cut
in chunks After the broth has been simmering for hour
add the longcooking vegetables Simmer for hour Then
add the quickcooking vegetables Simmer for another 30

minutes To serve spoon the vegetables onto large

platter Reserve the broth use
for another such as

soup making If desired gravy may be made out of some

of the broth Measure cups broth into saucepan
heat Mix Tbsp cornstarch or arrowroot in cup cold
water Remove pan from heat Stir the cornstarch mix
ture into the broth Return to heat and cook and stir
until thickened Serve with the vegetables

79F
 BOILED DINNER

CONT

HELPFUL HINTS
Longcooking vegetables Quickcooking vegetables
in half zucchinichunks
potatoescut
onionscut in quarters peas
carrots-cut in half green beansI pieces

celerycut in pieces brussel sproutswhole

turnips-cut in half broccoli-flowers

sunchokescut in half cauliflowerflowers
wintersquash-cut in large chunks mushroomswhole
okrawhole
cabbagecut in eighths
 DILLY VEGETABLES

SERVINGS

PREPARATION TIME 3D mm COOKING TIME hours

onions sliced

eggplant cut in inch cubes

large
zucchird cut in inch slices
cut in inch pieces
green peppers
cloves garlic crushed

large can-toffl 28 oz
Tbsp parslë3 flakes

tsp dill weed

tsp oregano

Place all in large pot Cover and cook

ingredients
over medium heat for hours stirring occasionally
May be served hot or cold

HELPFUL HINTS Freezes well May be made ahead and

reheated May be made in slow cooker Combine all

ingredients in slow cooker Cook on low heat for 10

12 hours on high about hours
 ZESTY PEPPERS

SERVINGS 46

PREPARATION TIME 15 mm COOKING TIME 15 mm

onion sliced

green peppers sliced

stalks celery sliced

cup water

tsp basil
tsp tamari low sodium

cups tomQtre$JJce
clove garlic crushed

Placeonion peppers and celery in large saucepan with

the water Cook and stir over medium heat for minutes
Stir in remaining ingredients Cover cook over medium
heat 10 minutes longer Serve hot

TM
II
 CHINESE NOODLES WITH VEGETABLES

SERV1NGSt

REPARATf0N TIME 45 nun COOKING TIME 20 mm

lb whole wheat spaghetti or buckwheat sohuhoodle

46 dried mushrooms

green onions chopped

tsp grated fresh ginger

thinly sli.ced vegetables
cups
Tbsp low-sodium tamari

Tbsp sherry or rice vinegar

cup mushroom stock

Place about cups water iii large pan. Heat to hoiing

Add the noodles Reduce heat to medium low Stir to

separate noodles Cover Simmer 10 minutes Drain rinse

well and chill Place mushrooms in howls Pour cup

boiling water over them Soak for 15 minutes Squeeze

L0 remove excess water Reserve_stock Cut the sterns

If and discard Cut mushrooms into strips Set aside

In wok or large pan heat cup water Add green onions

and grated ginger Saute for minute Add mushrooms and

vegetables Cook and stir for minutes Add the cooked

noodles Cook and stir minutes longer Add the reserved

mushroom stock the tarnari and the sherry or vinegar

Mix well Bring to boil Reduce heat Cover and cook

over medium heat to 10 minutes until liquid is absorbed

Ma be served either hot or cold

HELPFUL HINTS Some good vegetables to use celery

carrots green beans asparagus snow peas Chinese cab
bage broccoli Use either all one vegetable or use
combinations such as celery and carrots asparagus and

snow snow and Chinese cabbage

peas peas
 CHINESE CABBAGE WITH BEAN SPROUTS

SERVINGS

PREPARATION TIME 15 mi COOKJNG TIME 15 mm

lb mushrooms sliced
cloves garlic minced
tsp grated fresh ginger root

cup water

cups Chinese cabbage shredded

cups bean sprouts

In large pot cook mushrooms garlic and grated ginger

in the water for minutes Add remaining vegetables
Stir to mix well Cover and steam about 10 minutes
stirring occasionally Serve hot
 ORIENTAL VCGçTABLES

SERVINGS

PREPARATION TIME 1U mm COOKING TIME 25 mm

onions sliced in rings
bunch broccoli cut iii serving size pieces
tomAEob cut in wedges
cup water
Tb saltreduced tamnari

tsp ground ginger

tsp onion powder
tsp garlic powder

Put water tamari ano spices into large pot

Bring to boil Add sliced onions stir to coat
with liquid and to separate rings Cook minutes
Add broccoli stir to mix Cover and cook ever
low heat for 15 minutes Add tomato wedges Mix
Cover and cook for just minutes more Serve at

once

HELPFUL HINTS Serve as vegetable dish or over

rice or other grains May also be served with
Oriental Spice Gravy found elsewhere in booklet
Replace broccoli with ether vegetables suchas
green beans cauliflower snow peas

it
 SAUTEING VEGETABLES WITHOUT OIL

PREPARATION TIME variable

COOKING TIME variable 515 minutes

Chopped vegetables such as

onions carrots
mushrooms green peppers
broccoli etc

Place little water for example for cup chop

ped onion use cup of water in inch pan in
the bottom of large pan or skillet Add chopped
vegetables and cook on low heat until tender Stir
as needed little extra water may be added ii

vegetablee become too dry while cooking

HELPFUL This can be used whenever recipe

HINTS1
call for sauteing in oil Lowsalt tanari may be
used on some occasions

SD
 HOW TO STEAM VEGETABLES

PREPARATION TIME Variable

COOKING TIME Variable-5-15 minutes

steamer basket collapsible opens to fit any

size pot

Chopped vegetables especially good ones for

steaming broccoli cauliflower snow peas
zucchini carrots brussels sprouts green
beans

Add about inch of water to your saucepan Place

the steamer basket in the pan Bring the water to
boil Add the vegetables to the basket Cover
pan and reduce heat to mediumlow Cook until
tender usually 15 minutes or less

HELPFUL HINTS Refer to vegetable cooking times

under Your Kitchen Stock to find approximate
vegetable cooking times
 ITALIAN GREEN BEANS

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 1520 mm

lb fresh green beans
Tbs water
onion thinly sliced
clove garlic crushed
Tb parsley flakes

Wash and trim beans Cut into inch pieces

steam until
Place inpot with steamer basket and
cook
crisptender 1520 minutes While beans are
in small saucepan Sautc the
ing heat the water
parsley about 10 minutes
and When
onions garlic
beans are done water place
drain off the in serv
ing bowl and add the oniongarlic
mixture Toss to

mix Serve at once

MD
 HOW TO COOK BEANS

Sort through beans and rinse well Prosoak beans

overnight or cover beans with water bring to boil
remove from heat cover and let rest for one hour

Bring to boil lower the heat cover and let sim

mer until tender Add more water if necessary

Beans Cl cuó Water Time Yield

Lentils split peas cups hr cups

Pinto beans cups hre cups

Red beans cups hrs cups

White beans cups 1-2 hrs cups

Gsrbanzos cups hre cups

Black-eyed peas cups hr cups

Black beans cups 1% hre cups

do not need prosoaking

Turn bean soup into stew--add chunks of vege

tables during laet 30 minutes of cooking

Use lemon juice for seasoning Try dill celery

seed and bay leaf or chopped onions and green pepper
chili powder cumin and garlic

MD
 SLOW-COOKED DRI BEANS

SERVINGS makes cups

PREPARATION TIME TO minutes

COOKING TIME 1012 hours

Zcups dried beans

cups water

Place all ingredienfs in slow cooker Stir Cover

and cook on low for 1012 hours Use in any recipe
calling for cooked beans

1-ELPELIL HINTS May also be cooked on high for

about hours Times given may vary depending on

your slow cooker

MD
 REFRiED BEANS

SERVING5 48

PREPARATION TiME Begin early pintos must be

soaked 30 minutes after pintos
are cooked

COOKING TIME Pintos2 hours

Refied30 minutes

cups raw pinto beans dried

onion chopped
garlic cloves crushed
tsp ground cumin

tsp ground coriander optional

Cover pintos with water Soak overnightor bring

to boil remove from heat and let rest hour
Cook pintos covered about hours until soft
Drain off water save for soup stock or gravy and
mash with potato masher

Heat small amount pinto waLer 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 chapat.is
on tortillas or pita bread or

with brown rice

HELPFUL HINTS Do pintos in slow cookereither

overnight or all day Soaking time omitted Then

proceed as directed above Add tsp vegetable

seasoning if desired Refried beans make an excel
lent cold sandwich spread

MD
 GARBANZO PUREE

SERVINGS makes cups

PREPARATiON TIME 15 minutes using already

cooked beans

COOKING TIME takes hours to cook beans

do lots at once and freeze

cooked garhanzo beans

cups
Tb lemon juice
tsp basil

tsp garlic powder

tsp onion powder

tsp ground cumin

Tb parsley flakes

Puree the beans and mix all ingredients to

the

gether May be done in blender Also some water

or bean cooking liquid may be added to make it

creamy consistency

HELPFUL HINTS Let stand an hour at room temper

ature to blend flavors Use as sandwich spread
Use to fill pocket breadt pita Use as dip for

crackers or pita

MD
 STUFFED PITA BREAD

SERVINGS 68

PREPARATION TIME 15 miii COOKING TIME 15 mm

need already prepared to heat beans

beans

pkg whole wheat pita bread

cups refried beans or gartianzo puree

recipes fourfaThlsewhere in booklet

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

chopped green pepper optional

chopped cucumber optional
grated carrot optional
cup Mexican style chili salsa Ortega

Heat the bean mixture over low heat until heated

through Place in serving bowl Place chopped veg

ies on table in individual bowls Let everyone
assemble their own pita
Suggestion Cut pita in half with scissors
Spread apart Fill with some bean mixture Then
add garnishes as desired Spoon little hot sauce
over the garnishes and enjoy
 BEAN MIXTURES

SERVINGS

PREPARATION TIME 15 minutes

COOKING TIME rsgular 34 hours

lowcooked 810 hours

ONE TWO
split peas cup kidney beans
cup
lies beans cup pinto beans
cup
cup white beans cup white beans

or garbanzos tsp chili powder

tsp basil tsp ground cumin

bay leaf tsp oregano ground

water cups water
cups

REGULAR COOKING Place all ingredients from either

lONE or ITWO into large pot Bring to boil
Reduce heat to low cover and cook 34 hours un
til tender Stir occasionally and add more water
if necessary

SLOW COOKING Add all ingredients from cither

lONE or TWO to your slow cooker Stir Cover and

cook for 8-10 hours on low Will cook in about

hours on high Times may vary slightly due to

differences in slow cookers

HELPFUL HINTS chopped onion may be added to

either of the above recipes Also clove of
crushedgarlic may be used These mixtures freeze
wellgood for fast meal later Add some pure

vegetable seasoning if desired Great over toast

griddle cakes rice potatoes etc

MD
 BRAZILIAN BLACK BEANS WITH MARINATED TOMATOES

SERVINGS 6B

PREPARATION TIME 30 mm COOKING TIME hours

Tomatoes must be prepared and refrigerated at least
hour before serving

BEANS MARINATED TOMATOES

cups dried black beans 6tdmatbes chopped

.1

cups water bdhchreen onions

large garlic cloves chopped
onion studded with cloves onion chopped
onions chopped clove garlic crushed

-large green pepper chopped Tbsp wine vinegar

4-5 dashes Tobasco sauce

dEANS Place beans and water in large pot Add whole

garlic cloves and whole onion studded with whole
cloves Make small hole for each clove in the side
of the onion with toothpick then push the stem end
into the hole Cook over low heat about hours Re
move the garlic and the whole onion Add ehopped onions
and green pepper Cook an additional hour until beans
are tender

TOMATOES Combine all ingredients together Refrigerate

until ready toserve at least hour Serve the beans
11

over brown rice with some of the marinated tomatoes on

top
 SOUThERN BLACK BEANS

SERVINGS 68

PREPARATiON TIME l51fluifl.T 0013 KING TIME hrs

cups black beans

cups water
onibn siihedlj

qreenpepper sliced
clove garlic crushed
bay leaF.
tsporegano
tsp marjoram
.iibsp. arrowroot.optional

Place beans and water in large pot Bring to

a.bbii Reduceh.eat cover and cookovcr low

heat for hour Add remaining ingredients

except the arrdwroot Cover and continue cooking

for 1hours longer. Jo thicken the bean mixture

before serving mix the aFrowroot with cup cold

rwater Rernovehbeans From.heat
slowly add the

arrowrootmixture while.stirring return to heat

and stir until thickened Serve over brown rice

HELPEUL HINTS This is.good with chopped green

onionssprinkled.oYerth.top ci the beans and

rice...A1so..itysome..green chili salsa spooned

over the top
 LIMA BEAN CASSEROLE

SERVINGS

PREPARATION TIME 15 mine COOKING TIME

hrs for beans
45 mm for casserole

cup dried lima beans

onions thinly sliced

can 28 oz cooked tomatoes

Tbsp tamari
tsp paprika
tsp rosemary
tsp dry mustard
cupscornkernels frozen
cup whole wheat bread crumbs

Put lima beans in medium saucepan with water to

cover Bring to boil cover lower heat and

simmer for about hours until Lender Drain
Meanwhile cook onions in cup water about 15

minutes Remove from heat Add tomatoes tam

sri paprika rosemary and mustard Set aside
Mix cooked lima beans with the corn Put into
casserole dish Spread tomato mixture over the
top of the beans and corn Sprinkle with bread
crumbs Bake at 3530 for 45 minutes

HELPFUL HINTS This dish may he prepared ahead

and refrigerated until baking tIme Add 15

minutes to the baking time when this is done

 LIMRS NOODLES

SERVINGS

pREpMRgTIurJ TIME 10 mm 000FIING TIME hours

Guns uncooked lima bans

cups water
onions sliced or chopped
stalks celery sliced or chopped
cloves garlic crushed

Tbsp low sodium tamari

tsp tarragon
tsp basil
14 tsp thyme
cup chopped pimiento
cups uncooked whole whedt spirals or elbows

Place limes and water in large pot Bring to boil

reduce heat cover and simmer over low heat for hour
Pdd ingredients except pimiento and noodles
remaining
flontinue to cook minutes longer Mdd pimientos and
noodles Gook until noodles are tender about 15 minutes

HELPFUL HINTS Use Either large or small limas in this

recipe the limas overnight L5 minutes

If you soak
of the first lima cooking time can be eliminated Total

cooking time will only be about l3 hours

 SPLIT PEAS ON TOAST

5ERVTh5 covers slices wholewheat toast

PREPARATION TIME 20 Un COOKING TIME hr

cups water

onioj chopped

pod scrubbed not peeled and chopped

cup dry yellow split peas

carrot grated
tsp basil

tsp dill optional

water to boll large saucepan

in Add the
Bring
split peas Sinner for 45 min
onion potato and
carrot and basil Sinner for 15
utes Add grated
minutes Serve over toasted no butter whole
grain bread

HELPFUL HINTS May also be made with green split

peas Also good over waffles or cooked whole
grains
 SLOPPY LENTILS

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 60 mm

cups dried lentils

large chbpped onion

carrot chopped
green pepper chopped
cups wster_
cups tiiifo ijIjce
Tb piHteyflskea
bay leaf

tsp basil

tsp garlic powder

Tb saltreduced tamari

Place lentils onions carrots and green pepper in

large pot with cups of water Cover and sirmier
for 30 minutes Add tomato sauce and to
seasonings
the pot and eiamier for 30 minutes longer Serve
over whole grain bread or muffins or over whole
grains

HELPFUL HINTS May be made ahead and reheated

Also freezes well

MD
 LENTILPOTATO PATTIES

SERVINGS

PREPARATION TIME 30 ruin COOKING TIME 40 ruin

noedtcooked lentIlsnd potatoes

cup green pepper chopped

up onion chped
cups cooked lentilsrnashed
cups masheCtatoe
cup bread crumbs

tsp parsley
tsp sage

Cook onion and pepper incup water about 10 minutes

Add to
remaining ingredients and mix well Form into
patties moisten hands before shaping each patty
Place on lightly oiled baking sheet Bake at 350 for
20 minutes then turn over and bake for 20 minutes
longer Serve with your favorite sauce or gravy
 BEA\ ECHII ADAS

SERVINGS

PREPARAtION tIME 30 mm COOKING TIME 30 mm

need prepared beans and sauces

Enchj.aj Mexican Chili sauce recipe

cups
found inboqfl
l2 soft coiijprtjiSAs

cups refried beans recipe found in book

bunch green onions chopped
lb mushrooms chopped optional
chopped optional
fresh or frozen corn kernelu optional
cup

enchilada or mexican chili sauce until it is

1Heat the
tortillas in bag until soft
Jjust warm Thaw the corn
ingredients of your
choice Choose
Prepare remaining
work in and place all ingredients
there
large area to

Take cup of the sauce and spread over he bottom of

--- 12 baking dish Place to one

heated sauce
side Take tortilla

at time place it on top of the remaining

one side only This makes it easier to roll the tortilla
refried
Remove carefully On the suacy side spread some
tortilla on some
beans down the middle of the sprinkle
choose Roll up
green onions and any of the options you
the tortilla or fold over if its toofat and place in
baking dish seam side down Repeat until all tortillas
dish to keep them
aze used overlap as necessary in baking
Pour the remaining enchilada sauce -over
them
folded over
Bake at 3500 for 30 minutes

prepare ahead
to Cover
HELPFUL HINTS This dish is easy
until ready to put into the oven Add 15
and refrigerate
minutes to baking time

S--s
 CHILI

SERVINGS

PREPARATION TIME 30 mm COOKING TIME hrs

3/4 cup brown rice

cups dried kidney beans

cups water
onions chopped
green peppers chopped
cloves garlic crushed

large can tomatoes 28 oz or

cups chdpmd frcsh tomatoes plus

cup water

tsp ground cumin

3/4 tsp chili powder

Place beans rice and water in large pot Cover

and cook over low heat about hour one While this
is cooking prepare the vegetables After beans
and rice have cooked about one hour add the re

maining ingredients to the pot breaking up the

canned tomatoes with fork Continue to cook about
hours longerGO minutes covered then 30 min
utes uncovered

HELPFUL HINTS Instead of cooking the rice with the

beans cook the beans in cups water

of use the
same remaining ingredients and serve the chili over
rice or other grains such as bulgar wheat barley
millet or cornmeal

Jk

MD
 LENTILRICE BURGERS

SERVINGS

PREPARATION TIME hour to cook lentils and rice

20 minutes to put together

COOKING TIME 30 minutes at 325

cup dried jentila2 cups cooked

cup ohorl grain beown rice raw cups cooked
onion chopped
tsp sage

Cook lentils and rice snparatcly until done

Directions found elsewhere in booklet Drain
wator off lentils and mash with potato masher
Saute the chopped onion in cup water about 10 mm
utes Combine the mashed lentils the rice onion
and sage Moisten hands and rorm into patties
Place on ungreased baking sheet Bake in 325
oven for 30 minutes

HELPFUL HINTS Serve with gravy or tomato cauce

Try them on whole wheat bread or in pita bread

with tomato lettuce sprouts etc

MD
 CURRIED LENTILS RICE

SERVINGS 4-6

PREPARATION TIME 15 mm COOKING TIME 30-40 mm

need cooked lentils cooked rice

onion chopped
large apple peeled cored and chopped
cloves garlic crushed

cup water
l2 tsp curry powder
Tbsp honey
cups cooked lentils

cups cooked brown rice

Cook onions and garlic in cup water until soft about

10 minutes Add garlic and curry powder Mix well
and continue to cook about minutes longer Add 3/4 cup
water honey
and the Cover and simmer about 15 minutes
until apples ore mushy Add cooked lentils and rice
Stir to mix well Serve when heated through
 ARMENIAN STEW

SERVINGS

PREPARATION TIME 30 mm COOKING TIME hours

begin soaking injredients much earlier

cups dried apricots soaked in cups water for hr

cup dried garbanzo
--
bens soaked overnight in water

cups water

cup 1ehti1s
oniohs sliced
Tbsp malt syrup or molasses

In large pan bring soaked apricots and their water to

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

SERVINGS 6B

PREPARATION TIME 15 mm COOKING TIME hrs

cuphlLk_be
cups water
onions sliced

green pepper sliced

clove garlic crushed

bay leaf

tsp oregano
tsp marjoram
Tbsp arrowroot optional

Place beans and water in large pot Bring to

boil Reduce heat cover and cook over low
heat for hour Add remaining ingredients
except the arrowroot Cover and continue cooking

fyr 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 aver brown rice

HELPFUL HINTS This is Ood

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

over the top

 BAKED BEANS

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 45 mm

using cooked beans

cups cooked beans pinto kidney or white

cup water

onions cut in half and sliced

Tbs molasses

cup tomato sauce or homemade ketchup

tsp chili
powder
tsp dry mustard

Saute the sliced onion in the waLer in large

for 15 minutes Add the cooked beans and
saucepan
the remaining ingredients Stir gently until well
mixed Cook over low heat about 30 minutes to

blend flavors

LQA cPc

çzL tb tn
eo-
LD %e\
fXL

MD
 DAL

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 60 ruin

cups moong dal or yellow split peas

cups water
tsp cumin seeds

tsp ground tumeric

tsp ground cinnamon
tsp ground ginger-
tsp ground coriander
tsp mustard seeds
1/8 tsp ground cloves

Place the dal or split peas in large pot with

cups water Bring to boil cover and simmer
about 30 minutes Heat cup water in small

saucepan Add all the spices and stir them around

until well heated maybe 23 minutes Add the

spice mixture to the dal after it has been cooking

for 30 minutes Mix well Continue to cook about
30 minutes longer until the dal is thick Serve
hat

FIELPELJL HINTS Moong dal mung beans

is split and
with skins removed Sometimes hard to Find Yel
low split peas work well also Good with Saffron
Brown Rice

ett
iVt -c-cAnc1t

MD
 BARBEQJED BEANS

SERVINGS

i-REPARATION TIME 15 mm COOKING TIME 20 mm

use cooked beans

onion chopped
green pepper chopped
clove garlic crushed

tsp dry mustard

tsp chili powder
tsp ground cumin
tsp turmeric

cup tomato saube

Tbsp uFu1phured molasses or malt syrup
Tbsp apple cider vinegar
dash or two Tobacco sauce
cups cooked beans pink kidney red pinto

aute the onion green pepper and garlic in cup water

for minutes Add mustard chili powder cumin and
turmeric Stir to mix well Add remaining ingredients
Mix well Cook over low heat until heated through about
15 minutes

HELPFUL HINTS This is great on whole wheat bun like

sloppy joe mix with some acceptable ketchup and mustard
Good Lakealong for picnics Use either hot or cold
Also good over whole grains or try it as sandwich spread
 CURRIED BEANS

SERVINGS 810

PREPARATION TIME 20 mm COOKING TIME hour

need cooked beans

cups cooked small white beans

cup celery diced

onion finely chopped
cup carrots diced
clove garlic crushed
green pepper diced
cups water or bean cooking liquid
tsp curry powder
tsp ground cumin optional
Tbsp lowsodium tamari

In large pan saute the celery onion carrots green

pepper and garlic in cup water about 10 minutes Add

beans cooking liquid or water and spices Mix well

Pour intobaking dish and bake at 350 until liquid
is absorbed about hour

HELPFUL HINTS Makes delicious cold sandwich spread

Mash beans with potato masher or put through food

grinder for the best consistency

 HOW TO COOK GRAINS

Rinse grain in cool water and drain Bring water to

boil and slowly add grain Stir Let the water
come to boil again then reduce temperature to
low Cook covered until water is absorbed
Do not stir more than necessary or your grains will
be gummy

Grain cgp Water Time Yield

Brown Rice cups 45 mm cups

Barley cups 60 mm cups

Bulgar cups 15 mm cups

Millet cups 45 mm cups

Cornmeal cups 30 mm cups

Mix two grains together or grain and bean to

gether
Example rice and barley or rice and lentils or

chili beans and cornmeal or split peas

and bulgar

MD
 BROWN RICE

SERVINGS cups cooked brown rice

PREPARATION TIIL None COOKING TIME hr

Long Grain Brown Ricefirm separate grains

Medium Grain Brown Rice-soft sticks together
Short Grain Brown Rice Sweet Ricevery soft and

sticky grains

cup raw brown rice

cups water

Put rice and water into pan with tightfitting

lid Bring boil
to reduce heat to low cover and
cook for 45 minutes Do not stir or it will become

gummy Try to restrain yourself checking it

front

while cookingthe rice will be fluffier for it

After 45 minutes the water should be absorbed if
not continue cooking about 15 minutes longer
Remove pan from heat leave cover on let it rest 15
minutes before serving

HELPFUL HINTS Brown rice will be fluffier if it is

allowed to rest at least 15 minutes after cooking
Longer is preferred DO NOT STIR WHILE COOKING

RICE COOKER Brown rice can be cooked in rice

cooker Add the water first then add the brown

rice Add more water if you find you would like

your rice softer Use lees water for crunchier
brown rice

MD
 SAVORY BROWN RICE

SERVINGS

PREPARATION TIME 10 ruin COOKING TIME 60mm

onion finely chopped

cup water

cup raw brown rice

cups water

Tbsp tarrtari

tsp basil
tsp marjoram
tsp thyme
tsp curry powder

Place chopped onion and cup water in medium

saucepan Cook over medium heat about 10
minutes Add brown rice the remaining water
and the tamari Stir to mix well Bring to
boil Add the remaining ingredients stir lowef
heat cover and simmer over low heat about 45
minutes Let rest in covered pan for 15
minutes before serving

HELPFUL HINTS Makes good side dish to serve

with vegetables of your choice
 SHERRIED RICE

SERVINGS

PREPARATION TIME 30 mm COOKING TIME 20 mm

need cooked rice

onions cut in half and sliced

lb mushrooms sliced
cloves garlic crushed
stalk broccoli coarsely chopped
head cauliflower coarsely chopped
jucchini cut in half and sliced

cup snow peas

cup sauterne wine

cup sherry
tsp curry powder
tsp allspice
tsp nutmeg
tsp herb seasoning mix

cups cooked brown rice

Saute onions mushrooms and

garlic in cup water and
cup sauterne wine for minutes Add broccoli snow

peas cauliflower zucchini cup sherry plus the

seasonings Cook and stir over medium heat until veg
etables are tender about 10 minutes Add cooked rice
Heat through and serve

cü
 RTCE MEDLEY

SERVINGS 68

PREPARATION TIME 20 mm COOKING LIME hours

cup chopped celery

cup chopped onions

cup chopped green peppers

cup sliced carrots
cloves garlic crushed

tsp paprika
tsp sage
tsp marjoram
tsp rosemary
cups uncooked brown tice

cups water

cup tamari

Saute vegetables in cup water for 15 minutes Stir in

herbs and rice cups water and tamari Bring to boil
Lower heat cover and simmer on low heat until liquid
is absorbed about 45 minutes Do not stir while cooking
Turn off heat Leave cover on and let rest for 15 min
utes before serving

3t9
 QUICK CONFETTI RICE

SERVINGS

PREPARATION TIME 15 mm need COOKTNG TIME 15 mm

cooked rice

onion chopped
green pepper chopped
cup choppecLbroccoli
cups cpnkerne1s
chopped tomatoes

tsp oregano
tsp paprika
cups cooked rice
Tbsp low sodium tamari optional

Saute vegetables except tomatoes in water for 10

cup
minutes Add
seasonings tomatoes and rice Stir until
heated through about minutes

HELPFUL HINTS Use Frozen vegetables 110 save on pre

paration tine Vegetables may be varied as desired Make
sure the pieces are small so they all cook in Lhe same
amount of time
 FRIED RICE

SERVINGS

PREPARATION TIME 15 mm COOKING TIME 20 mm

using cooked rice

cups mixed vegetables chopped

Examples carrots onions broccoli cup each

green popper carrots bean sprouts

cup each

carrots bean sprouts green onions

cup each

cup water

cups cooked browifliap

Tb saltreduced tamari

tsp dry mustard

tsp ground ginger

Mix mustard and ginger with cup water in large

soup pot Heat to boiling Add and cook

mm
vegetables
over medium heat until tender approx 1015
Use wok if you have one If the vegetables are
in small ntri1s they will cook faster Add the

cooked rice stir until heated Add the tamari

Mix well Continue cooking until heated through
12 minutes

HELPFUL HINTS This will serve hungry people for

fast complete meal Any combination of vege
tables may be used just keep the pieces small so

they cook quickly

MD
 SPiNACHRiCE CASSEROLE

SERVINGS

PREPARATION TIME 45 mm COOKING TIME 30 nUn

using already cooked rice

onion chopped
cups spinach chopped
cups cooked brown rice
Tb tamari

tsp. cumin

tomatoes sliced

Saute onion in small amount or water until trans

lucent Add spinach and covered
steam until

barely tender about minutes Remove from heat

Mix the rice with the onions and spinach Press
into lightly oiled bakinq dish inch square or
12 Layer sliced tomatoes over the top

Bake 30 minutes at 3500

HELPFUL HINTS Try sage oregano or basil

Serve with gravy it desired

MD
 LAYERED RICE CASSEROLE

SERVINCS

PREPARATION TIME 30 mm COOKING TIME 45 mm

need cooked beans and cooked rice

cups cooked brown rice

cup cooked white beans

cups frozencorn kernels

cups canned tQrnatoes broken up

onion.chppped
cloves garlic crushed

Tbsp tamari
tsp thyme
oz tomato paste
/3 cup water

paprika

Saute the onion and garlic in cup water if desired

Combine with the beans corn tomatoes tamari and thyme
tombirie the tomato paste and cup water In lightly
oiled casserole dish cups rice on the bottom
layer
then the bean vegetable mixture then the tomato paste
mixture Cover with the remaining cups of rice
Sprinkle with paprikas Bake at 350 For 45 minutes
cover for 30 minuLes then uncover for 15 minutes
 RICEMUSHROOM CASSEROLE

SERVINGS

PREPARATION TIME 30 mm COOKING TIME hours

cup brown rice

onions chopped
lb mushrooms chopped or pkg dried shitake

mushrooms
cups boiling water

tsp thyme
tsp garlic powder
Tbsp saltreduced tamari

Saute onions in cup water for 10 minutes If using

fresh mushrooms add to pot and cook minutes longer

cook and stir for minutes longer Remove from
Add rice
heat If dried mushrooms soak them in warm water
using
for minutes squeeze out excess water and chop
20 Add
and season
to rice and onions Add cups boiling water
ings Mix well Pour into casserole dish cover and

bake in 3590 oven for 1% hours Serve plain or with

sauce

HELPFUL HINTS May be prepared ahead add about 30 min

utes to baking time

-i
 SERVINGS 810

PREPARATION TIME 20 miii COOKING TIME 60 mm

onions sliced
tr6matoa cut in large chunks
green pepper sliced or chunked
cups uncooked browiS rjie
cups water
tbsp paprika
tbsp low sodium tamari
1/8 tsp saffron
tsp pepper optional
lb mushrooms sliced
cups frozen green peas thawed
oz jar pimiento sliced or chopped

In large pan cook the onion and tomatoes in

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

Then add the mushrooms and

peas stir once lightly cover
and continue to cook an additional 20 minutes Remove
from heat Stir in the pimiento cover and let rest for
10-15 minutes before
serving to absorb any excess moisture
 SPANISH RICE

SERVINGS

PREPARATION TIME 20 mm COOKINC TIME 30 mm

need precooked rice

cups cooked brown rice

onion chopped
green pepper chopped
stalk celery chopped optional
cup chopped mushrooms
green chili pepper chopped
cloves garlic crushed

cup tomato Sauce

Tb saltriduced timari

Jaute the onion greencelery mushrooms

pepper
and garlic in cup water about 15 minutes Use
large pot Add the tomato sauce tamari and the

green chili pepper Mix well Add the cooked rice

Heat about 15 minutes Serve hot

HELPFUL HINTS Use green chili peppers if you

like spicy foods Try adding tap basil and
tsp oregano
 TOSSED GREEN RICE

SERVINGS

PREPARATION TIME 10 mm using cooked rice

Begin early rice should be hot

COOKINC TIME 10 mm hour for rice

cups hot cooked brown iic

14 cups green onions chopped bunches
stalks celery sliced

green pepper chopped

clove garlic crushed
lbs water
cup parsley finely chopped
tsp basil

tsp dill weed

tsp psprika
tomatoe chopped

cooking the rice about 45 minutes before you

Begin
begin to cook the vegetables Rice should be hot

Saute the green onions celery green pepper and

garlic in lbs water for minutes Add the

parsley basil dill and paprika Cook about min

utes longer Put the hot brown rice in large
Toss
serving bowl Add the sauteed vegetables
to mix well Then add the chopped tomatoes Toss

lightly and serve at once

HELPFUL HINTS This is like hot rice salad it

used side
can be simple complete meal or as
dish for more elaborate dinner

MD
 NOODLES AND RICE

SERVINGS 68

PREPARATION TIME 15 mm COOKING TIME Saute-15 mm

Bake60 mm
cup long grain brown.1rIc
cups whole wheat ñoodle
33/4 cups water
onion chopped
lb mushrooms sliced

Tbsp tamari

Cook onion and mushrooms in cup water until onion

istender about 10 minutes Add cups water and
camari Heat to boiling Place uncooked rice and
noodles in qt casserole dish Add the hot onion
mushroom mixture Stir to mix well Cover and bake
at 35Q0 for hour

HELPFUL HINTS Other vegetables may be added ii

desired Other grains may be used such as barley

and spinach noodles may be substituted for whole
wheat noodles
 BARLEYLENTIL SURPRISE

SERVINGS

PREPARATION TIME 10 lain COOKING TIME 60 mm

cup barley
cup lentils

onions chopped
lb mushrooms chopped
cloves garlic crushed

cups water

Tbsp lemon juice

Tbsp1 tamari

tsp ground cumin

In large pot saute onion and mushrooms in cup

water for LW minutes Add the remaining ingredients
Bring to boil cover and cook over medium low heat
about 45 minutes until tender
 VEGETABLES AND RICE

SERViNGS as main dish

PREPARATION TIM 45 mm COOKING TIME 45 mm

pre-cooked rice

cups cooked brown Jpa cup alfalfa sprouts

onion chopped tsp basil
carrot slicod tsp paprika
cup broccoli sliced tsp sage
cup cauliflower sliced tsp marjoram
cup mushrooms sliced

zucchini sliced or
cubed

cup mung bean sprouts

Begin with onion carrot broccoli and cauliflower

Saute in small amount of water cup until

crisptender or 8teom in steamer basket until

crisptendor 1520 minutes Then add mushrooms

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

HLIPFUL HiNTS early in the day and re

Cook rice

frigerate or cook large amount on one doy to use

in several different recipos Rice also can be
frozen Vegetables can be changed as desired
with longer-cooking ones then add short-
Begin
cooking ones

MD
 BARLEYMUSHROOM CASSEROLE

SERVINGS 68

PREPARATION TIME 30 mm COOKING TIME 1.4 hrs

cup barley
onions chopped
lb mushrooms chopped
24 cups boiling water

tsp thyme
tsp garlic powder
Tb saltreduced tsanari

Saute onions in cup water for ten munutea add

mushrooms and saute five minutes longer Then add
barley to the pot and stir and cook for five min
utes longer Remove from heat Add cups boil
ing water Mix well Add seasonings Pour into
casserole dish cover and bake in 3500 oven for
about 1% hours

HELPFUL tUNIS Can be served as is or with gravy

or other sauce

MD
 GRAIN PILAF

SERVINGS

PREPARATION TIME 30 mm COOKING TIME hrs

cup water

onions chopped
carrots chopped
green pepper chopped
lb mushrooms chopped
bunch green oni ins chopped
cups whole grain bulgar buckwheat millet
tsp cumin

cups water

top coriander
Tbs saltreduced tamari
Tb parsley flakes

Place the water in large pot Add the chopped

vegetables and saute for 15 minutes Add the grain
to the pot Stir and cook for minutes longer
Add the water spices and tamari Bring to boil
Reduce heat to low cover and cook 15 minutes
Place the mixture in casserole dish Bake un
covered at 3000 for 45 minutes

HELPFUL HINTS May be prepared ahead up to final

baking time Add 15 minutes to baking time

MD
 FLAKE CASSEROLE

SERVINGS

PREPARATION TIME 30 mm COOKING TIME 50 nUn

cups whole grain flakes wheat rye oat triti

cale or mixture try cup each
cups water

onions chopped
green pepper chopped
stalk celery chopped
Tbs parsley flakes

tsp ground cumin

tsp garlic powder

lbs saltreduced tamari

Place flakes and water in saucepan Heat to

Reduce heat and simmer covered for 20

boiling
minutes Water should be absorbed Meanwhile

prepare vegetables and saute in cup water ror

10 minutes Mix the cooked flakes with the cooked

quart casserole dish

in Add the
vegetables
cumin garlic and tamari Mix well
parsley
Bake uncovered in 350 oven for 30 minutes

HELPFUP HINTS This may be prepared ahead up

to the final baking Add 15 minutes to baking

time Serve with Tamari Sauce or Mushroom Gravy

MO
 INDONESIAN FRIED RICE

SERVINGS

PREPARATION TIME 30 ruin COOKING TIME 15 ruin

onion chopped
garlic cloves peeled
tsp curry powder
stalks celery chopped
cup leafy greens chopped
cup fresh or frozen peas

cup chopped green onions

Tbsp tamari

cups cooked brown_rice

cup chopped cucumber

In blender combine onion garlic and curry powder

Blend for minute Mixture will he lumpy Set aside
In wok or large pan saute celery in water for
cup
minutes Add onioncurry mixture Cook 23 minutes
Add tamari greens peas and green onions Cook and
stir 510 minutes Stir in cooked rice and heat through
Serve hot garnished with chopped cucumber

HELPFUL HINTS Leafy greensspinach mustard greens

unchoi watercress etc
 SPANISH BULGAR

SERVTNGS

PREPARATION TIME 20 nun COOKING TIME 30 mm

need cooked beans

cup bulgar wheat

bunch chopped green onions

green pepper chopped

cups canned tomatdps and juice
kind
cup cooked bethiW any
clove garlic crushed
tsp paprika
tsp tamari

Combine all ingredients in large pot Cover bring to

reduce heat and simmer over low heat about 20

boil
minutes until liquid is absorbed
 BLACK-EYED PEAS

SERVINGS

PREPARATION TIME 15 mm COOKING TIME hour

cups dried blackeyed peas

cups water

large onion chopped

cup raw brown rice7
cloves garlic pressed
bay leaves

tsp marjoram
tsp summer savory optional
Tbsp Lamar

Place all ingredients in large pan Bring to boil

cover reduce heat and simmer over low heat about
50 minutes Remove bay leaves before serving

HELPFUL HINTS May be made in slow cooker Cook

hours on high or hours on low Decrease water by
cups
 LENTILPOTATO PATTIES

SERVINGS

PREPARATION TIME 30 mm COOKING TIME 40 mm

need cooked lentils and potatoes

cup green pepper chopped

cup onion chopped
cups cooked lentils mashed
cups mashed potatoes
cup bread crumbs

tsp parsley
1% 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
lightly oiled baking sheet Bake at 350 for
20 minutes then turn over and bake for 20 minutes
longer Serve with your favorite sauce or gravy
 STUFFED PEPPERS

SERVINGS

PREPARATION TIME 45 minutes

COOKING TIME Saute 15 minutes

Bake 60 minutes

stemmed and cored

largegreen peppers
onion diced
cup celery chopped
lb mushrooms chopped
cup water
cups tomato auce cup For topping
cups côbked brown rice
tsp thyme
tsp sage
tsp basil

tsp garlic powder

Cook onions celery and mushrooms in Lhe water for

about 15 minutes until tender Mix in cup of to
mato the rice and the seasonings Pack the
sauce
mixture into raw green peppers that have been stem
med and cored Place in baking dish Pour the

remaining cup of tomato sauce over the peppers

little on each Add about cups of water to
the bottom of the baking dish to prevent peppers
from drying out Cover and bake at 375 for 45 min
utes uncover and bake for 1.5 minutes longer

HELPFUL HINTS May be prepared ahead of time Keep

in refrigerator until ready to bake Add 15 minutes
to baking time
Variation Use cup of corn fresh or frozen in

place of cup of rice

MD

Ear
 STEAMED VEGIES WITH GRAVY

SERVINGS 46 as main dish

PRLPARATTON lIME hour

COOKING TIME 30 minutes vegies

hour rice

first

onion chopped
carrots sliced 1/8 inch thick
lb green beans inch pieced
second

lb broccoli cut into flowers and stems

lb mushrooms sliced
third
68 leaves Chinese cabbage coarsely chopped
12 7ucchini inch slices

4-6 cups cooked brown rice

23 cups gravy from recipes

Prepare vegetables and separate into three cooking

groups Beqin to steam first group for 15 minutes
add second group and steam for 1.0 minutes longer
then add third group for minutes more Serve over
cooked brown rice about 46 cups Serve with
23 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 vegies to use
cauliflower brussels sprouts snow peas

spinach Other grains may be used instead of

brown rice

MD
 PEASANTTS PIE

SERVINGS 68 so main course

PREPARATION IDE hour COOKING TINE 3045 mm

350

Toppings mediumjiotathès cooks and mashed

mash with about cup water not
milk or butter cups mashed

Sauce cups flour gravy mushroom gravy or

other sauces try tomato

Filling onion coarsely chopped

carrots sliced thinly
green pepper diced
lb broccoli cut into stems
and flowers
lb green beans cut into pieces
bunch spinach torn into bitesized

pieces

Steam vegetables about 15 minutes until crisp tend

er except spinach Remove from heat Stir in
spinach and cups gravy Spoon filling into
12 inch baking dish Spreadpotatoesmashed
over the top Sprinkle with small amount of pap
rika Bake 30 minutes at 3500

HELPFUL HINTS Add lbbrussels sprouts when they

are available Use favorite vegetables for filling
cut into bite-sized pieces Use about cups of
chopped vegetables If prepared ahead add 15
minutes to baking time

MD
 VEGE1ABLE_STEW

SERVJNGS 6El

PREPARATION lIME 45 mm COOKING TIME hrs

medium potatoes cut in large cubes unpeeled

lb boiling onions or round onions cut in

wedges
23 carrots cut in inch rounds
lb mucfirooms cut in half
medium zucchini cut in half then sliced
inch thick
lb green henna cut in inch pieces

cups tomato juice mixed with cup tamari salt

reduced

Place potatoes onions carrots and beans in

large casserole dish Pour abouL 2/3 sf the tomato

the vegetables with
juice mixture over Sprinkle
little paprika and basil Put casserole in oven
at 350 covered fnr hours Remove from oven

and add mushrooms and 7ucchini and the rest of the

tomato juice mixture Sprinkle little more pap

rika and basil on the Lop Return to oven for 30

minutes longer

HELPFUL H1N1S Serve with fresh bread or brown rice

Vegetables may be stirred from time to time during

cooking to make sure they are all coated with juice

mixture To make thicker sauce before serving

remove vegetables to serving bowl Put liquid in
small amount of
pan heat to boiling and add
arrowroot arid water mixture until desired thickness
is obtained try lbs arrowroot in cup cold

water Pour over vegetables

MD
 SPICY VEGETABLE STEW

SERViNGS 68 ._

REPARATIQN TIE 30 nun COOKING TIME hours

sliced onions tsp chili powder

cloves garlic crushed Tbsp tamari
potatoes chunked Tbsp parsley flakes
stalks celery sliced tsp thyme
carrots sliced 3/4 tsp basil
zucchini chunked tsp dry mustard
lb mushrooms
tsp oregano
cup red wine tsp cumin optional
15 oz canned tfiitj broken up
cup t9t9 saUr
Saute onions
garlic potatoes celery and carrots in
cup water for 10 minutes Add wine Cover and steam for
15 minutes Add remaining ingredients Str to mix well
over and cook over low heat about hour Stir occasion
dlly Just before
serving take lisp cornstarch or
arrowroot mix with cup water Stir into stew and con
tinue stirring until thickened Serve over rice or other
whole grains

HELPFUL HINTS Other vegetables may be added stalk

of broccoli is nice addition

b%3
 LAYERED DINNER

SERVINGS

PREPARATION TIME 30 mm COOKING TIME hrs

pbfatoel sliced

lg.Thnion sliced

carrots sliced
green pepper sliced

zucchini sliced

cupturn frozen or fresh

cup Fen peas frozen or fresh
Optional vegetables mushrooms broccoli green
beans etc

Sauce
cups tbrnatth sauce tsp chili powder blend
cup tamari tsp cinnamon
tsp1 ground thyme 1/8 tsp oregano
tsp dry mustard 1/8 tsp sage
tsp basil lbs parsley flakes

Layer vegetables in large casserole in order given

Use optional vegetables as desired Mix ingredients
of sauce together Pour over vegetables Bake
covered in 35 oven for about hours

HELPFUL HINTS Other vegetables may be used ac

cording to preference
your Easy prepare ahead
to
and put in oven for company dinner Serve with
whole grains or bread and green salad
 POIINTA PIE

SERVINGS 68

PREPARATION TIME 60 mm COOKING TIME crust 30 trim

30mm rest time
filling 30 mm pie 30 mm

Crust
cup corn nteal

tsp sage
tsp cumin

sp chili powder

cups cold water

Filling
onion chopped
clove garlic pressed
lb mushrooms sliced
eggplant diced

cups tomato sauce

oz tomato paste
bay leaf

tsp basil

tsp oregano

Combine cornmealcumin and chili powder in

sage
saucepan Stir in the cold water Cook stirring con
stantly until very thick Pour into lightly oiled

flat dish Bake at 425 degrees for 30 minutes

baking
Remove from oven and let rest for 30 minutes in the

meantime saute the garlic mushrooms and egg

onion
Add remaining in
plant in cup water for 10 minutes
gredients and simmer for 20 minutes Spoon this mixture
over the cornmeal crust Bake at 350 degrees for 30

minutes

to the
HELPFUL HTNTS This recipe may be prepared ahead
final baking Cover and refrigerate until ready to bake

Bake at 350 degrees for 45 minutes

 SZECHUAN SHISH-KEBABS

SERVINGS 810

PREPARATION TIME 60 mm COOKING TIME 15 mm

begin earlyneeds to marinate hours

Marinade
cups water

Tbsp low sodium tamari

Tbsp fresh ginger root grated

green onions chopped
tsp Tabasco sauce

Vegetables
lb mushrooms
long eggplant or large round
green peppers
lb small boiling onions cut in half

Begin by mixing the marinade Set aside in large bowl

the eggplant into inch slices or large chunks
jace them on dry baking sheet and broil them about
inches from broiler for minutes Watch them Add to

the marinade Clean the mushrooms and leave whole unless

they are very large then 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 hours Clean the onions and

cut in half Cut the peppers into inch chunks Cut the
tomatoes into large chunks or wedges Skewer the vege
tables in any order you wish Long bamboo skewers work

very well Place the skewers on broiling tray or

on rack in baking dish Make sauce from the re

maining marinade by adding Tbsp cornstarch or arrowroot

to the marinade Mix it in well Cock and stir over
medium heat until thickened Use this as basting sauce
i1e the vegetables are broiling or use as dipping
uce for the finished vegetables Broil at least inches
from the heat for 1015 minutes Baste as necessary1

1094
 SZECHUAN SHISHKEBABS

CONT

Watch them carefully Serve at once

batch of the marinade in

HELPFUL HINTS Make double
over the
order to have extra sauce for dipping or serving
Use Tbsp of cornstarch or arrow
cooked vegetables
root to thicken Serve with brown rice Spoon some

sauce over the rice also if desired

 11 SHIEBABS

SERVINGS 6-8

PREPARATION TIME 60 mm COOKING TIME 15 mm

begin early needs to

marinate hours

Marinade
3/4 cup vinegar lb mushrooms

cup tomato juice long eggplants

cup red wine green peppers
cup saltreduced tamari lb boiling onions
tsp garlic powder tomatpes
tsp basil

tsp oregano

Begin by mixing the marinade set aside in large

bowl Cut
eggplantthe slices into inch place
them on
dry baking sheet and broil them inches
from broiler about minutes watch them Add them
to the marinade Clean the mushrooms and leave
whole unless they are very large Add the mushroom
to the marinade Stir well to make sure the mush
rooms and eggplant are well coated with marinade
Let stand at room temperature at least hours
Clean the onions and cut in half Cut the peppers
into inch chunks Cut the tomatoes into wedges
Skewer the vegetables in
any order you choose
find the long bamboo skewers work best Place the
skewers on broiling tray or on rack in baking
dish Broil at least inches from heat for 1015
minutes watch them carefully You may baste them
with extra marinade as they broil if desired
Serve at once

HEELPEUL HINTS Serve with brown rice or bulgar

wheat good dish for guests or special occasion

MD
 BAKED EGGPLANT CASSEROLE

SERVINGS 68

PREPARATION TIME 30 minutes

COOKING TIME 3D minutes pre-bake

45 minutes casserole

medium or smallish round eggplants

cup carnneal

tsp gaflic powder

large onion sliced in rings
large green pepper sliced in rings
jar pimiento chopped
cups tgmat sauce
tsp basil
tsp oregano

Slice eggplant inch thick Mix corrineal and gar

lic powder and dip the eggplant slices in this mix
ture until both sides are well coated Place
breaded slices on dry baking sheet Bake at 400
for 30 minutes Meanwhile prepare onion pepper
and pimiento Combine the tomato sauce basil and
oregano Arrange baked eggplant slices in the
bottom of 12 baking dish Lay the onion and

rings on top of the egqplant scatter the

pepper
chopped pimiento over all this Pour the tomato

sauce mixture over the vegetables Bake uncovered

in 3750 oven for 45 minutes

HELPFUL HINTS May also be made in smaller

casserole dish make it in layers eggplant

onions peppers and sauce then repeat again

MD
 ZA

SERVINGS large pizza

PREPARATION TIME 30 nUn COOKING TIME 20 mm

cups pizza sauce
large prebaked pizza crust

Toppings chopped green onions

chopped round onions
chopped green peppers
sliced mushrooms
sliced tomatOes add last 10 minutes
of baking
slfalfa sprouts add last minutes
of baking

Spread the sauce on the prebaked crust Add any

or all of the toppings that you prefer Bake at

4000 for 20 minutes Remove from oven let rest

for minutes before cutting to make it easier to

remove from the pan

HELPFUL HINTS Recipes for pizza sauce and the

crust are found elsewhere in the booklet

c5D
 BAKED STUEFLD SQUASH

SERVINGS large

PREPARATION TIME 3D mm COOKING TIME 1% hrs

3500

acorn squash
onion chopped
lb mushrooms chopped
Tb salt-reduced tamari
tsp sage
Isp Lhyme
tsp marjoram
cups cooked rice or cups whole wheat bread
crumbs

Cut in half lengthwise Scoop out seeds and

squash
stringy portion Place in baking dish with inch

of water in hotlam Bake for about Fiour at 350

While squash isprepare the stuffing

baking mix
Cook oniuns and
mushrooms in cup water tar min
utes Add tumari and spices Cook over low heal
for more rpiniiLes Remove from heat Add the

rice or the bread crumbs mix together wel When

the squash has baked about hour and is almost

tender remove from oven Fill each with stuifiriq

mix Rcturn to oven and hake an additional 15 miii

utes

HELPFUL HT.NH May he served as is or with

gravy To prepare ahead hake the squash fur

hour and remove from oven Let cool Prepare

When to dinner fill with
stuffing ready prepare
stuffing mix hake at 350 Coi 50 minutes

MD
 MILLET STEW

SERVINGS as main dish

PREPARATION TIME 30 mm COOKING TIME GO mm

cup millet

cups water

Onions cut in wedges

potatoes large chunks

carrots large slices

cup celery large slices

lb mushrooms chopped
bay leaves

tsp basil

tsp thyme

Place large pot over medium heat Add millet stir

constantly to toast for about minutes Add cups

water to the pot all the chopped vegetables and
seasonings Cover and simmer for hour Stir
occasionally while cooking

HELPFUL HINTS Other grains may also be used try

barley bulgar brown rice
Variation Use 24 cups more water to make
delicious grain soup

MD
 MIDDLE EAST VEGETAB STEW

SERVINGS

PREPARATION TIME 45 mm before cooking

15 Sn after cooking

COOKING TIME 1% hours at 3500

potatoeè sliced bay leaf

cauliflower cut intQ flowers tsp dill

broccoli cut in pieces tap unarjormn

onions halved and sliced tap thyme
carrots sliced Pinch of each
zucchini thickly alice4 tuneric
cloves garlic pressed nutmeg
cups water cinnamon
Tb paprika allspice
tsp cumin clovec ginger
tsp coriander and
oregano
cardamom

the vegetables in large casserole dish in

Layer
this order potatoes carrots cauliflower broc
coli onions and zucchini Mix the water and the

garlic and all of the herbs and spices Pour over

the vegetables Cover the casserole place in
3500 oven for hours When finished baking re
movs from oven drain juices into saucepan and

heat Make paste of Tbs cornstarch or arrow

root and Tbs water Add slowly to juice mixture
stir until thickened. Pour sauce over cooked vege
tables and serve

HELPFUL HINTS Serve with brown rice Add 12 tsp

pure vegetable seasoning if desired

MD
 Ii

VEGETABLE CHOP SUEY

SERViNGS 68
PREPARATION TIME 45 minutes

COOKING TIME 30 minutes

cup water
cloves garlic crushed

onions sliced
810 leaves Chinese cabbage sliced
stalk celery sliced
lb broccoli sliced
lb mushrooms sliced
cup snow peas optional
cup green onions sliced in inch pieces

cup mung bean sprouts

tbsp tamer sauce

tbsp sherry optional

cups water
56 tbsp arrowroot

Put cup water into large pot or wok Add the

crushed garlic and heat water to bailing Add

onions celery cabbage and broccoli Saute about

10 minutes Add the mushrooms Saute more mine

Add the water tamari sherry the green onions
snow peas and bean eprouta Bring to boil and

cook about 10 minutes

Dissolve arrowroot in small amount of cold water

Remove heat
pot from Gradually add arrowroot mix
ture stirring well Return to heat Stir until

thickened Serve over brown rice or whole wheat

spaietti or buckwheat soba noodles

HELPHFUL HINTS Prepare rice before starting to

cock Keep warm until serving If you

vegetables
prefer noodles have the water boiling while vege
tables are cooking About 15 minute before ser

ving drop the noodles into the boiling water

heat and simmer about 10
return toboil reduce
minutes only

MD
 POTATO SCRAMBLE

5ERVING5

PREPARATION TIME 15 minutes

COOKING TIME 30 minutes

medium onions sliced

carrot thinly sliced

salad p$iFos thinly sliced
lb mushrooms sliced

tbsp tamari

cup water

Saute the onions and carrots incup water for

minutes Add the sliced potatoes Mix well
Cover the pun at this point so vegetables can steam
Remove cover to stir occasionally Steen about 15

minutes then remove cover add the mushrooms and

tamari Continue to cook and stir about 10 minutes

longer Serve hot

HELPFUL HINTS simple green vegetable or

tossed salad goes well with this
 POTATO CASSEROLE

SERVINGS 68
PREPARATION TIME 30 minutes

COOKING TIME hours

potatoes chopped
tomfioes diced
carrots grated
bunch green onions sliced
small round onion chopped or sliced

cup water

tsp oregano
tsp basil

Combine all the ingredients Place in quart

casserole dish Bakeat 350 degree covered for
45 minutesuncover and bake for 30 minutes longer

May be served hot or cold

MD
 SWEET AND SOUR LENTIL STEW

SERVINGS

PREPARATION TIME 30 minutes

COOKING TIME 90 minutes

1/3 cup raw brown rice

clove garliccrushed
lentils bay leaf
cup uncooked
cups water tsp basil

onion chopped or sliced tbsp tamari

carrot chopped or sliced tbsp lemon juice

potdtoeë chopped tbsp molasses

tbsp cider vinegar

iien pepper chopped

cup fresh tomatoes

chopped

Put lentils rice and water in large pot Bring

to boil Reduce heat cover and simmer for 30

Add carrots and green
minutes onions potatoes
Simmer for 30 minutes more Add tomatoes
pepper
and seasonings Cook an additional 30 minutes

Serve hot

HELPFUL HINTS One 16 oz can of tomatoes msy be

used instead of the fresh tomatoes Other vege
desired
tables may be added as Longer cooking

ones should be added with the onions Shorter

ones be added with the tomatoes

cooking may

MD
 CHAPATI VEGETABLE ROLLS

SERVINGS 6B

PREPARATION TIME 60 minutes

COOKING TIME 45 minutes

carrots grated
zucchini grated
onion grated
1.pOtMio grated
bnbhes green onions chopped
lb mushrooms chopped
tbsp tamari

cups whole wheat sauce flavored as desired or

cupsbrown gravy
1012 chapati

Make the whole wheat sauce first season as desired

Spread cup of sauce in 9x12 baking dish Place

cup water in large pot Add the grated raw veg

etables Simmer until crisptender about 10 mins
Season with tamari Remove from heat Using about
1/3 cup of the vegetable mixture spread down the
center of each chapati Ro11 chapati up and place
seam down in the 9x12 baking dish Repeat until all

chapati are filled and rolled up Pour the remain

ing cups of sauce over the rolls Cover and bake
at 350 degrees for 45 minutes

HELPFUL HINTS May be prepared ahead Whole wheat

sauce recipe found elsewhere in booklet Chapati may
be purchased at most natural food stores in the
frozen food dept Also carried in some supermarkets
Thaw before using For variation omit the zuc
chini and potato and use fresh steamed spinach lb
instead Mix with other vegetables just before fill
ing the chapati

MD
 POTATO BHAJI

SERVINGS 46

PREPARATION TINE 45 minutes

COOKING TIME 3045 minutes for potatoes

30 minutes for Bhaji

45 medium potatoes
cup water

tap mustard seed

onion chopped
green pepper chopped
tsp1 tuDeric powder
tsp ground coriander

tbsp lemon juice

Boil the
potatoes in covered pot only
using
small amount of water Cook until tender but not

too soft Remove from water and allow to cool

Remove skins and cut into large chunks Set aside
Put cup water in large saucepan Add the mus
tard seed Cook over medium heat for minutes
Add the onion and green pepper Cook until soft
about 10 minutes Add the tumeric and coriander
Stir to mix well Add the potato chunks and tbsp
water Mix well and cook over low heat about 10 win
stirring frequently Remove from heat stir in lemon

juice Serve

HELPFUL HINTS This dish can be served either hot

warm or cool depending on your preference It is

an Indian dish and therefore goes best with other

Indian food such as dal rice vegetable curry

chapatis

MD
 VEGETABLE CURRY

SERVINGS 4-6

PREPARATION TIME 30 minutes

COOKING TIME 30 minutes

carrots sliced inch thick

stalks celery sliced inch thick

zucchini cut in half lengthwise then sliced

inch thick
bunch broccoli cut into stems and flowers

cup fresh or frozen peas

head cauliflower broken into flowerettes

onion cut in half and thinly sliced

tbsp curry powder

tbsp whole wheat flour

cups water

Saute the sliced onion in cup water until tender

Add the curry powder and whole wheat flour Mix well

and continue to stir for about minute Gradually

add the water while stirring Cook over low
cups
heat stirring occasionally until sauce thickens
Steam the carrots and celery for minutes add the
broccoli and cauliflower steam for minutes longer
Finally add the zucchini and peas and continue to

steam for 10 more minutes Place steamed vegetables

in serving bowl
pour curry the sauce over them and
stir to make the vegetables
sure are coated with the
sauce Serve over brown rice or bulgar wheat Makes

good meal with dal and whole wheat chapatis

127J

MD
 LASAGNA

SERVINGS 810

PREPARATION TIME hours COOKING TIME hour

812 oz whole wheat lasagna aoc4ia uncooked

recipe of Mariners Tomato 5auce recipe found else
where in both

cups chopped spinach steamed about lb

cups whole wheat sauce basic recipe found else
where in both
large zucchini sliced and steamed

Begin by making the Mariners Tomato Sauce and whole

wheat sauce While sauces
are simmering wash and
trim spinach Chop coarsely Steam until barely ten
der Combine the spinach with the whole wheat sauce
Steam the zucchini about 10 minutes until tender but
not mushy To assemble lasagna place layer of
the uncooked noodles on the bottom of 9x12 baking
dish Spread 1/3 of the tomato sauce over the noodles
Then use of the zucchini
lay them over tomato
and the

sauce Next use the spinach mixture and spoon over

the zucchini Repeat the layer of noodles 1/3 more of
tomato sauce remaining zucchini
the and spinach mix
ture Then another layer of noodles and spread the

remaining tomato sauce over the top Cover and bake in

350 degree oven for 30 minutes uncover and bake for

30 minutes longer Let rest about 10 minutes after

removing from oven before cutting

HELPFUL HINTS This dish may be praparaed ahead of

time and refrigerated until ready to bake Add about

20 minutes to baking time

MD
 CURRIED CI-IAPATI ROLL UPS

SERVINGS .1012

PREPARATION TIME 60 mm COOKING TIME 45 mm

need cooked rice
12 whole wheat Thhapati

Sauce

onions chopped
cloves garlic crushed
tsp grated fresh ginger
tsp turmeric

tsp garam rnasala

cup water
2oz can tornatcibs pureed use blender
Tb low sodIUm tamari optional
Tb lemon juice

lling

onion chopped
bunch green onions chopped
lb mushrooms sliced

cups chopped cauliflower

cup water

tsp garam masala

cups cooked rice

Prepare the sauce first

onions garlic and
Place the

ginger in saucepan with cup water Saute for

minutes Add the turmeric and gararn 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

filling Place the onions in large pot with cup
water Saute for minutes Add the mushrooms and
 CURRIED CHAPATI ROLL UPS Cont

cauliflower and remaining water Add the

garam rnasala
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 line of rice

mixture down the center about 2/3 cup or so roll up

chapati and place seam large side dish

down in baking

Repeat until all chapati and rice mixture are used

Spoon the sauce over the chapati rolls Cover and bake

at 350 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 good dish to prepare ahead of time and then

do the baking just dinner

before To make smaller

amount cut the recipe in half This freezes well so

you may want to make recipe and fill

whole baking
for later use before the final
dishes freezing one

baking

Gararn inasala is an Indian curry spice mixture consisting

of tsp ground coriander tsppepper tsp ground
cumin tsp ground cloves and tsp ground cinnamon
Mix together and store in tightly covered jar
 FROSTY DESSERT

SERVINGS makes cups

PREPARATION TIME ruin FREEZING TiME 23 hours

ips orange juice

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
 FRUIT GELATIN

SERVINGS

PREPARATION TIME 5-10 mm COOKING TIME 15 mm

needs to chill before serving

cups apple juice or other fruit juices

Tbsp agar-agar
sliced fruit as desired

Bring apple juice to boil Add agar and stir until

dissolved Simmer ror 15 minutes Remove from heat

Arrange the fruit on the bottom of the mold or bowl

you are using for the gelatin Pour liquid over the
fruit Chill for about hour to gel or leave at roam
temperature for about hours Store in refrigerator

HELPflJL HINTS Sliced bananas are good in gelatin Do

not use pineappleit will not gel Try combination
of fruit juices May also be made with vegetable juice
for molded vegetable salad
Agaragar is tasteless sea vegetable that can be used
like gelatin to gel foods About tablespoon will gel
cup liquid Available in either flakes or powder
 BAKED APPLES

SERViNGS

PREPARATION TiME 20 mm COOKING TTME hour

can oz frozen apple juice concentrate thawed

3/4 cups water

large apples
cup chopped dates or raisins

tsp ground cinnamon

combine the apple juice and water in snail saucepan

Heat Peel the top third of the apples and remove the
core Mix dated or raisins with the cinnamon Stuff
into the cored apples Place apples in baking dish Pour
the hot juice over the apples in baking dish Bake
uncovered in 3750 oven about hour Baste several
times with juice in baking dish while baking and cooling
Serve warm
 BAKED RICE PUDDING

SERVINGS

PREPARATION TIME 10 mm COOKiNG TIME 45 mm

need cooked rice

cups cooked brown rice

cup raisins or currants

cups nut milk or rice milk

Tbsp honey
tsp vanilla

Combine all ingredients Pour into casserole dish

cover and bake at 325 for 45 minutes May be served
hot or cold

\rzi
 APPLE CRISP

SERVINGS 12

PREPARATION TiME 30 mm COOKING TIME 60 mm

68 1g red apples peeled and sliced

20 dates pitted and cut in small pieces
cup pineapple juice unsweetened

TOPPING
cups rolled oats

cup whole wheat flour

cup apple juice unsweetened concentrate do

not dilute
1/3 cup water

Place sliced apples in bottom of baking dish

Sprinkle cut dates over tops Pour pineapple juice
over apples and dates Mix oats and flour Add
apple juice and water Mix well with fork Crum
ble over top of apple mixture Bake at 350 on
bottom oven rack for 60 minutes

122
 APPLE-OAT DESSERT

SERVINGS 12

PREPARATION TIME 30 mm COOKING TIME 60 mm

BOTTOM LAYER
12 medium apples
lemon

cup crushed pineapple

cup applesauce

TOPPING

cups crushed pineapple

cup applesauce
tsp cinnamon

cup whole wheat flour

cups rolled oats

Peel and slice the apples Place in bottom of baking

dish Drizzle from one lemon over the apples

juice
Mix pineapple and applesauce from bottom list
over the apples1 Mix wheat flour and oats and
Spoon
cinnamon Mix pineapple and applesauce from topping
list Combine with flouroat mixture Spread over

top of apples Bake at 350 for 60 minutes

 APPLESAUCE CAKE

SERVINGS makes an square cake

PREPARATION TIME 15 mm COOKING TIME 60 mm

cups unsweetened applesauce

2/3 cup honey
cups whole wheat pastry flour

Tbsp soy flour

tsp baking powder
tsp cinnamon
tsp cloves
tsp nutmeg
tsp allspice
cup raisins or chopped dates

cup chopped apple

tsp vanilla optional

In 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 Lightly oil
bottom and sides of an square baking dish Spoon bat
ter into pan Bake at 3500 for 60 minutes

HELPFUL HINTS Serve warm or cold StoiEe in refrigerator

Serve with applesauce syrup if desired recipe found
in book
 BANANASTRAWBERRY DEL JGHT

SERVINGS

PREPARATION TIME 30 rniri COOKING T1ME 10 miri

CHiLLING TIME hours

ripe bananas cut up

Tbsp lemon juice

16 cz package of frozen unsweetened strawberries
thawed

cups water

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 minutes Heat to

boiling frequently
stirring Remove from heat Let

stand for 20 minutes Then stir and spoon into dessert

cups Refrigerate until chilled about hours

HELPFUL HINTS Try frozen raspberries instead of strawber

ries While mixture is cooking gently crush berries on
side of pan to release more flavor and color
 MOMS BANANA BREAD

SERVINGS makes loaf

PFEPARATjON TIME 15 mm COOKING TIME 60 mm

2% cups whole wheat flour
tsp baking soda
tsp baking powder
can 12 oz frozen apple juice concentrate
ripe bananas
tsp egg replacer mixed with Tbsp water-cj1
Mix dry indredients 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 loaf pan
Bake at 350 for 60 minutes

\\-4
cCY
 RICH MOIST FHLJJTCAKE

SERVINGS loaf

PREPARATION TIME 30 mm COOKING TIME 45 mm

cup grated carrots tsp ground cloves

cup raisins 13/4 cups water
cup honey cups whole wheat flour

cup chopped dates tsp baking soda

tsp cinnamon cup bran

tsp allspice cup chopped walnuts optional
tsp nutmeg

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 cari
mixture Mix together well Four into lightly oiled
loaf pan or 9x9 inch baking dish Bake at 325 for 45
minutes

Variations Substitute grated zucchini or apple for

the carrots Substitute prunes or figs for the rai
sins or use all dates
 APPLE BUTTER

SERVINGS makes about lqt

PREPARATION TIME mm COOKING TIME hour

1g jar applesauce about 32 oz or more

tsp cinnamon
tsp ground cloves
tsp allspice
cup honey optional

Combine all ingredients Place in saucepan Cook un

covered over low heat at least hour to thicken and
blend flavors Pour into covered container and ref rig
erat.e Use as spread on toast muffins crackers

HELPFUL HINTS Also makes delicious fruit syrup for

waffles and pancakes Just thin to desired consistency
with small amount of water Serve hot or cold
 BANANA FREEZE

SERVINGS

PREPARATION TIME 10 mm COOKING TIME none

need frozen bananas

frozen bananas

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

topping for deserts

FflPFtJL HINTS To freeze bananas peel wrap in plas

tic wrap and freeze
 StIOOTHIES

SERVINGS 2-4

PREPARATION TIME 10 mink COOKING TIME none

need blender

bananas

cup apple juice or water

cup frozen strawberries or other frozen Fruit

raspberries blueberries peaches

Blend until smooth

bananas frozen
cup water or apple juice
cup chopped fresh fruit
papaya mango peach pear
Blend until smooth

freeze bananas peel wrap in plastic and in

wrap place
freezer

34 bananas

cup water

Tbsp carob powder

Tbsp honey

Blend until smooth

These suggestions may be varied by adding more water to

make them thinner or using more fruit than suggested
to make them thicker

39
 FRUIT DRINKS

SERVINGS variable

PREPARATION TIME 10 mm COOKING TIME no

Suggestions given below make delicious fruit drinks

ingredients until smooth and serve immediately

STRAWBERRY-BANANA MANGOORANGE
cup pineapple juice cup orange juice
cup frozen strawberries cup fresh cut mango
banana

PINEAPPLEMANGO PAPAYA-ORANGE

cup frozen strawberries cups orange juice

cups pineapple juice cup chopped papaya

cup -freshcut mango or peach

PINEAPPLE RAN BERRY BAN ORANGE

cups pineapple juice cup orange juice

cup fresh cranberries banana

cup strawberries or

peaches

HELPFUL HINTS Try these simple combinations cup

fruit juice orange or apple cup fresh fruit straw
berries pineapple peaches papaya pears banana

Blend
 RICE MILK

SERVINGS makes quart

PREPARATION TIME min COOKING TIME none

need cooked ribe

cups water

cup cooked brown rice

tsp vanilla optional

1ace all ingredients in blender jar and until

process
1ooth Refrigerate Shake before using

HELPFUL HINTS This is sweet

tasting milV especially
when the used
vanilla isMay be used in.almost any re
cipe calling for milk For smoother milk let set for
several hours in refrigerator then without shaking pour
the milk into another container leaving the sediment in
the original container Add the sediment to soups or
stews or throw away if desired

Wi
 /115 recioe
hh /neide
for ahi Wren and o1-/iers wM A194
0cc/or/c needt
NUT MILK

SERVINGS makes quart

PREPARATION TIME mine COOKING TIME none

need blender

cups wafer
3/4 cup raw cashews or blanched almonds

Place water in blender jar Add nuts Blend at hig

speed about 60 seconds Keep refrigerated

HELPFUL HINTS May be strained before pouring into

refrigerator jar This is good milk substitute Use

in recipes in place of milk Children like it on cer

eal It spoils just like does so must be kept
milk

refrigerated Shake well before using